Bok Choy

About Bok Choy - Brassica rapa var. chinensis

The scientific name for bok choy (or bok choi), is brassica rapa var. chinensis, which tells us it is classified as a cabbage. The Latin name brassica derives from the Celtic bresic, rapa is from the Latin for “turnip,” and chinensis means “Chinese.” Often called “Chinese cabbage,” bok choy bears little resemblance to the round European cabbages with which we’re most familiar, or even with napa cabbage, which is another popular Chinese cabbage variety. Bok choy has white stalks that resemble celery without the stringiness, while the dark green, crinkly leaves of the most common variety is similar to romaine lettuce. The Chinese commonly refer to bok choy as pak choi or "white vegetable." Another common name is white cabbage.

Cultivated in China since ancient times, bok choy was introduced to Europe in the 1800's, and is now readily available throughout North America, though it remains firmly associated with Chinese cooking. In Hong Kong, over twenty varieties of bok choy are available. Bok choy is also widely popular in the Philippines, where large numbers of Chinese immigrated following Spain's conquest of the islands in the 1500's. It is also common in Korean and Thai cuisines.

Bok choy is used in soups and stir-fries, appetizers and main dishes, either raw or cooked. Its popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is bok choy high in vitamin A, vitamin C and calcium, but it is also very low in calories.

Storage

Wrap bok choy in a damp towel or place in a plastic bag in the hydrator drawer of the refrigerator. Store for up to one week. Leaves will loose integrity and wilt if allowed to dry out.

Preparation Tips

Use bok choy like any other cabbage, but do a taste test first to decide how you want to use it, as it’s flavor is somewhat different from traditional cabbage. Use it raw in slaws or salads, cooked in stir- fries, or in casseroles, stews, or soups. Do not discard the stems! Simply wash thoroughly and slice or chop.

For stir-fry, separate leaves from the thick white stems and chop both into 2-inch-wide diagonal chunks. The stem pieces should be added to the stir-fry several minutes before the leaves, as they need a longer cooking time.

Bok choy can compliment a stir-fry with any combination of vegetables you like (such as carrots, broccoli, yellow onions, garlic, ginger and scallions), or it can be the stir-fry.

Saute onions until they begin to soften. Add the bok choy stems, tofu chunks, soy sauce and grated fresh gingerroot. Add the bok choy leaves last. Serves with rice or noodles.

Steam bok choy like other leafy greens, starting with the stems cooking first. Toss with a favorite marinade or salad dressing.

Try an Asian flavor by tossing steamed bok choy with a light coating of toasted sesame oil, soy sauce and rice vinegar.

Sources: chinesefood.about.com, “Whole Foods Companion,” Dianne Onstad 2004, and “From Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition 2003.

Nutrition Facts

Bok choy is very low in saturated fat and cholesterol. It is a good source of dietary fiber, and a very good source of vitamins A, B6, C, and K, calcium, folate and manganese.

(1 cup shredded raw bok choy)

Calories 9
Total Fat 0g
Cholesterol 0mg
Sodium 45mg
Total Carbohydrate 2g
Dietary Fiber 1g
Sugars 1g
Protein 1g
Vitamin A 63% RDA
Vitamin B6 7% RDA
Vitamin C 52% RDA
Vitamin K 31% RDA
Calcium 7% RDA
Folate 12% RDA
Manganese 6% RDA

Source: www.nutritiondata.com.

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