Bok choy, also known as Chinese cabbage, is a versatile vegetable found in markets year round. Grown commercially in California and Canada, bok choy has been used in Chinese cooking since the 14th century. One cup of bok choy has only15 calories and provides 52% RDA of vitamin C, 63% RDA of vitamin A, and 7% RDA of calcium. Delicious raw or cooked, this article will suggest many ways you can include bok choy in your recipes.
Look for bok choy in the produce department most months except mid summer. Choose a head with healthy green leaves and crisp, white, unblemished stocks. Baby bok choy is available at times and is considered to be the most tender. Store wrapped in a paper towel and in a plastic bag in your refrigerator for up to 4-5 days. The leaves have the most nutritional value, but the stocks are delicious as well. Bok choy does not freeze well due to it’s high water content.
Chop bok choy by cutting the leaves off of the stalk. The leaves can be used like spinach or romaine lettuce and the stalks can be used in any dish that would use celery.
Serve raw bok choy on a vegetable platter or with your favorite dip. Add nut butter or cream cheese for a healthy snack. Pack bok choy stalks for a crisp lunch box vegetable. It is juicy and sweet like celery but has no strings.
Add nutritious pureed bok choy to your favorite berry smoothie or juicer recipe.
Add raw leaves and strips of stalk to a sandwich or salad. Or use bok choy leaves as a low carb wrap for spreads, sandwich meats or cheese.
Stir fry bok choy stems for one minute, add liquid such as broth, oil, or Asian cooking sauce, and simmer for 2 more minutes. Add the leaves for one minute, just until wilted.
Add to soup or sausage stew right before serving. Do not overcook for best texture.
Boil the chopped stalks for 3 –4 minutes in salted water and add the leaves for the last minute. Steam stalks for 6 minutes and the leaves for 2 –3 minutes. Sprinkle with soy sauce, sesame oil, ginger, hot sauce, or your favorite Chinese spices.
Shred and mix into hamburger or meatballs. Use the leaves raw for any cabbage roll or dumpling wrap recipe.
Add to rice or eggs. Fry or steam inside a wonton wrapper.
Grill bok choy by cutting in half the long way, then soak in water for 10 minutes. Sprinkle with sesame oil, garlic, and spices. Cook just until tender, 4 –5 minutes on each side. (grill temperatures will vary, baby bok choy will grill faster).
Vegetarian pets such as tortoises, rats, iguanas, and rabbits enjoy bok choy too.
You can grow bok choy in your garden. Grow from seed as a cool season cabbage crop with 45 - 50 days to maturity.
