Bok Choy: Bring an Asian flare to dinner with this tasty, nutritious veggie! Also known as Pak Choi or Chinese Chard, it is mild, tender, and crisp with a taste similar to spinach or Swiss chard. Although a cruciferous vegetable and a member of the cabbage family, it is pale green, smaller stalks, and wider leaves. Baby Bok Choy, also known as ‘hearts’, are the very young, sweeter stage of this vegetable’s lifespan.
Siu Tong Choy: Very similar to Bok Choy, except it has green stems instead of white.
Look for clean, crisp, and firm stalks attached to beautiful green leaves – not yellowing or wilted.
Refrigerate in a plastic perforated or unsealed bag. Freshness may remain for more than a week, however use within three to four days is recommended for optimum flavour.
Chop off enough of the base so that stalks can be cleaned individually. Rinse stalks and leaves under running water, using a vegetable brush if the stalks are especially soiled.
Although the stalks can be eaten raw with dip, or chopped and used in salads, when cooked briefly, its leaves become brilliant green and their flavour more intense, while its stalks remain succulent and crunchy.Cooking Tips
- Having a high water content, limpness occurs very quickly upon cooking. It should be cooked very quickly over high temperature so that the leaves become tender and the stalks stay crisp.
- Add to your stir-fry or soups at the end
- The cooking time of Baby Bok Choy is cut in half of its mature version. Serve whole.
Complimentary Seasonings Balsamic vinegar, sautéed garlic & ginger, sesame or olive oil, salt, and soy sauce.
Boil In salted water, stems will require four minutes and leaves two to three minutes of boiling time.
Steam Approximately six minutes, being careful not to pass the tender-crisp point.
Sauté Over high heat, stalks will take about six minutes and the leaves less than three, until stalks are tender-crisp and leaves are just wilted.
Rich in Vitamin C and fiber, and a good source of folate. Displaying its nutritious competitve edge, it contains more beta-carotene and calcium than other cabbages.
Bok Choy, 3 oz. (85g)
Total Fat: 0.18g
- Choy Sum is a flowering Bok Choy that looks different from regular Bok Choy and is the revered for its flavour in China.
- Bok Choy is often wrongly called Chinese cabbage.