Bok choy, a cruciferous green vegetable, is a member of the Brassica family. It's a relative to broccoli, cauliflower, kale and mustard greens. The leaves are serrated, broad, and flat. It can be harvested at any stage of its growth, this flowering brassica is a fast growing green that can be harvested as Yu Choy (stem and leaf) or Yu Choy Sum (stem, leaf and flower buds). Bok choy has a cabbage-like flavor it has a grassy, mild, and fresh flavor. When purchasing the bok choy, you should purchase the bundles with bright green and tender leaves. Choy sum belongs to the genus Brassica of the mustard family. Include the more tender stalks and leaves. Like mushrooms, you have to know what youre doing if you want to go out and forage for them. In Vietnam's fisheries industry | Meksea at Vietfish 2018 - 20th anniversary of Vietfish Expo. Its commonly known as Kang Kung in Southeast Asia, but in our family, its known as the hollow veggie, a name given to it long ago by two young Chinese girls trying to order some good food at a restaurant without a lick of Chinese under their belts (yah, thats Sarah and Kaitlin!). Bok choy requires rich and loose soil, so fertilize bok choy early after you plant it. In Chinese grocery stores, dwarf bok choy is sometimes called and labeled, or nai you bai cai, which translates to cream bok choy.. Short sections of the large stems take less time to stir-fry until crisp-tender. Add the bok choy to stir-fry over high heat. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. I am happy to see you in this comment area, as you have read through my recipe. One thing to note is that bok choy is a moisture-rich vegetable. Carrots contain nutrients that may benefit digestive health, diabetes management, and protect against cancers. Pork slices and pork balls are also widely used to flavor the soup. If you are blanching and serving them whole with oil and oyster sauce, just trim the base of the stem, and youre ready to go! tall. Calories 24 % Daily Value* Sodium 24mg 1%. It is better to consume a variety of foods than to concentrate on individual items as the key to good health. (2018, April), Basic report: 11457, spinach, raw. When substituting bok choy with yu choy do remember to add a few drops of lemon to kill its mild bitter taste. Time and again, my worldwide web pursuits for solid recipes that I know my family will eat has landed me back here.. Both can be paired with various foods . The nutrients in bok choy may offer protection from a number of conditions. Learn how to make a Cantonese-style pickled mustard, or haam choy, from my grandmother, whos going on 104 years old! Snap to separate the stems and leaves of the bigger choy sum. Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels. It is available in most Asian grocery stores. Can diet help improve depression symptoms? Enjoy this vegetable in a quick and easy stir-fry using our recipe for Healthy Stir-Fried Watercress with Garlic. Im not sure if there is a Cantonese pronunciation, because Id never heard of or triedj ci before I (Bill) met Judy. The fresh choy sum can be refrigerated for three to five days but make sure you dont wash it before refrigeration. But when we cant get it in the wilds of good old North America, we settle for a few bunches at $1.29 apiece at our supermarket. Similar to other leafy greens and cruciferous vegetables, bok choy is full of health-promoting nutrients, including a wide array of vitamins and minerals. Asian greens are one of the most nutritious vegetables and can be prepared in different ways. In general, the white bok choy comes in larger plants, and in general, the green bok choy is usually sold when they are younger and more tender. Chinese mustard greens are also used to make pickled vegetables, which we DO eat fairly often. Flavor agents include soy or oyster sauce, ginger, and garlic. Generally, the vegetable leaves are cut off close to the stem and the stem is discarded. Compared to Spinach, which scored a 86.43 and Kale, which scored a 49.07. Other cruciferous vegetables include kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and turnips. Just do you part to eat them, and we wont have a problem! Offers may be subject to change without notice. It is more fibrous and therefore is best for making soup. You can also braise or steam bok choy (sometimes called pak . It has a broccoli-like texture and is packed with calcium, protein, vitamin C, iron, and vitamin A. Being the hunters and gatherers we are, we had a fine side dish that night to go with the grilled chicken and steaks at the timeshare where we stayed. The leaves are cooked quickly as compared to the stem. If it's meant to be served with other stir-fried ingredients, such as in this Sauted Shiitake and Bok Choy with Shrimp, it's best to stir-fry other ingredients first, then add the bok choy to the pan or wok to reduce sogginess. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Calcium: bok choy 163% more than cabbage. Sarah came upwith a unique Creamy RoastedChoy Sum Pesto Pasta that is definitely worth checking out! (2018, March 2). Its always a good idea to give the whole vegetables a wash and rinse before cutting them. The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. Bok choy has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than bok choy. If you prefer eating the vegetable raw, add thinly sliced pieces into this Crunchy Bok Choy Slawthe slaw pairs perfectly with grilled meat or poultry. (Makes us miss Beijing markets, where we could get plentiful seasonalvegetables for a fraction of what they cost in the U.S.!). 158 mg calcium. Heat the pan to medium heat, drizzle a tablespoon of oil and add the chopped garlic and stir fry for a few seconds then add the chilli peppers. Bok choy has different English names. For the majority of your Chinese dishes, however, youll want to go to a Chinese grocery to find the smaller, more tender specimens with fat, light green stems. As a cold-season crop, pak choy can tolerate full sun, but it usually only needs about 4 or 5 hours of direct sun per day. A value of 20 percent or higher daily value is considered high, whereas a 5-percent or lower value indicates a low level. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Bok choy contains more dark-colored leaves and white stalks. According to the United States Department of Agriculture (USDA) National Nutrient Database, 1 cup of raw bok choy, weighing 70 grams (g) contains: According to the National Institutes of Health, for adults eating 2,000 calories per day and children over 4 years old, 1 cup of raw bok choy provides: Infants and children under 4 years old need less of these nutrients, and people who are pregnant and breastfeeding will require more. In Cantonese, bok choy means "white vegetable." Bok Choy Nutrition Facts. The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. There are 20 calories in Pak-Choi (Bok Choy) (Cooked) coming from 43% protein, 50% carbs, 7% fat, and 0% alcohol. Many people recommend soaking it in the water for ten to fifteen minutes but make sure you lift the bok choy out rather than draining the water (it helps keep the dirt at bay). The mature boy choy has dark-green leaves and white stems, the baby bok choy has light green and small leaves, The stems are thick and crispy and can be pale green or white in color, the baby bok choy can fit in the palm, while mature ones are as big as a celery bunch, cut the bok choy in quarters or half before washing it to remove the dirt, Many people recommend soaking it in the water for ten to fifteen minutes, mustnt cook it for more than five minutes, you should remove the discolored and tough leaves before storage, It is actually a non-headed plant and is around 15cm to 20cm in length, the choy sum with a lot of flowers should be avoided because they might be bitter, avoid using choy sum that has tall flower stalks, choy sum with small stalks has a tender texture and mild flavor, you only have to wash the greens and cut out the damaged parts, The experts recommend cooking the stalks and leaves separately, can be refrigerated for three to five days but make sure you dont wash it before refrigeration, Grassy, fresh, and mild with peppery undertones, Steam, stir-fry, braise, roast, and simmer. It also spells as choi sum, choi sam, and caixin besides choy sum. I use two methods, and both work well. Wo sun is the large edible stem portion of the plant when it matures. Freshly purchased bok choy and choy sum can last for a week with proper storage. The leaves and stems are super tender, and you will find them served in China stir-fried in garlic, salt, and lots of oil. ), a very much appropriate name given that they do look a bit like a Chrysanthemum flower. The stems are crisp, firm, and pale green. These come in two sizes, regular (the aforementioned medium) and small size. You can see how we prepared the Chinese broccoli in our recipe post forBeef with Chinese Broccoli. See tables below to compare bok choy with spinach in details. For one, bok choy is a type of cabbage, while spinach is a member of the beet family. Bok choy is a leafy green vegetable and is available in different varieties. It is also called Chinese flowering cabbage. We encountered it in a local supermarket packaged and ready for purchase. Nowadays, shepherds purse iscultivated, and it seemsthat everyone in Shanghai over 50 years old says the cultivated varieties dont come close to the strong aromatic flavors of the wild varieties they used to eat. (100 grams of cooked bok choy is a little more than a half-cup.). The stems have a texture similar to celery, while the leaves are similar to spinach. The mature boy choy has dark-green leaves and white stems. This list is definitely not comprehensive, but it is a great go-to reference for some of the more popular Chinese leafy greens out there. In fact, the stalks canget as long as 18 inches. Both can be cooked using various methods, including stir-frying, boiling, and steaming. When it is done, remove and drain, then dress with soy sauce, oyster sauce, shallot oil, or their combination to serve. Sugar 6g 7%. EatingWell may receive compensation for some links to products and services on this website. 2. Dont confuse it with Chinese broccoli. Add some water if it is too dry, 1-2 tbsp at a time, Stir-fry until the bok choy is tender-crisp. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Choline helps with sleep, muscle movement, learning, and memory. Vitamin D 0%. The price of Chinese broccoli, like all vegetables, is seasonal, but prices are quite reasonable and usually cheaper in Asian grocery stores. It also goes by the name ofong choyin Cantonese or kng xn ci() in Mandarin, which translates to hollow heart vegetable.. Add 2 tbsp of water to stir-fry until the leaves are wilted. The vendor displaying these vegetables in a small market in Beijing called them Chrysanthemum vegetables or j hu ci (), a very much appropriate name given that they do look a bit like a Chrysanthemum flower. people should consume no more than 1500 milligrams (mg) of sodium per day. Don't worry if you experience a drop in temperature after your plants are established. Bok choy has no visible fibrous layer on the surface, so peeling off the surface layer is unnecessary. Once all yu choy is added, add a pinch of salt, soy sauce and sugar. It is a leafy green vegetable and doesnt form the head. Choose cabbages that feel firmand are pure in color (i.e. We also recently learned that Chinese water spinach is considered an invasive weed in some parts of the country. We include products we think are useful for our readers. Tap here to receive our FREE top 25 recipe book! Then season with salt and dish out when it turns aromatic. Being a variation of the Bok Choy, the Nai Bai has similar nutritional properties when consumed: i) Vitamins - Like the Cai Xin , Kai Lan, and the Bayam, the Nai Bai is also rich in Vitamin A, C and K. ii) Minerals - The Nai Bai is rich in calcium, phosphorous, potassium, manganese, iron and magnesium. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. After the final washing, let the vegetables drain thoroughly,since overly wet veggies make for subpar stir-fries. Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. The whole bok choy bundle can be steamed in eight minutes, while leaves only need two to three minutes, especially if you steam, simmer, or stir-fry them. However, a meta-analysis published in 2018 concluded that the evidence for such a link was not convincing., The American Diabetes Association describe non-starchy vegetables, including cruciferous vegetables, as one food group where you can satisfy your appetite.. Sodium and potassium intakes among US adults: NHANES 20032008. Choy sum translates to vegetable heart. These vegetables are generally grown until the plant just begins to show signs of shooting and flowering, but these days, they are also picked early as young plants, about 3 to 4 inches high. Bok choy also contains vitamin C, vitamin E, and beta-carotene. Chinese families that lived inSullivan county, NY, and the women of thesefamilies would make periodicdrives topick bunches and bunches of fresh, wild-grown watercress together. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. In addition, the choy sum with small stalks has a tender texture and mild flavor. As always, let us know if you have any questions or requests in the comments! The taste of choy sum is much sweeter and more tender, with a texture closer to bok choy. Then, add 4 cloves of garlic. Tatsoi, or brassica rapa, is an Asian variety of choy sum that is seen mostly in China but is starting to become popular in western countries. Less Calories in Bok choy. There really is no common English name for ji mao cai, because it is not readily available outside China. Try our recipe for this classic Shanghai dish,Ma Lan Tou Spiced Tofu. They can help decrease blood pressure naturally. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Pea shoots, wn du mio() or simply du mio (similar pronunciationin Cantonese) is a tasty vegetable that is readily available these days in many restaurants and Chinese markets. Choy sum is a Chinese phrase meaning "stems and flowers.". Sweet yam leaves, or sweet potato leaves, have a long string of nicknames in other parts of the world. Cook and stir garlic until fragrant, about 30 seconds. Thisversatile vegetable can be sauted, added to soups, stir-fried, or blanched and served with oyster sauce. Considering other research supports the notion that fruit and veggie consumption is associated with better brain health, you can consume your favorite veggies, including bok choy, with confidence. Some evidence shows that consuming 4,700 mg of potassium daily decreases blood pressure caused by high sodium intake. The cookie is used to store the user consent for the cookies in the category "Performance". Use a vegetable peeler to peel off the outer layer until it reveals the lighter color flesh beneath. Asian leafy greens such as bok choy, choy sum, or choy and gai lum are tops for nutrition, being rich in vitamin C, beta-carotene, fibre and many B vitamins. Seedlings should appear in about a week and should be thinned to between 4 to 6 inches (10-15 cm.) Bok Choy is what is usually referred to have succulent white stems with dark green leaves growing upright up to 12-18 inches tall whereas Choy sum, literally standing for 'vegetable heart' stands for a small and delicate version of the Bok Choy, bearing a more closer resemblance to rapini or broccoli rabe. Cook a bit longer if needed. Basic Report: 11116, Cabbage, chinese (pak-choi), raw. Du mio has become fairly popular recently, but the big season is during the fall and winter when you can get them more readily and for more reasonable prices (at least here in the Northeastern U.S.). parachinensis - A mild, easy to use green vegetable with a tender stem and large leaves. Time to Bok 'n' Roll: Why Bok Choy Deserves a Spot in Your Crisper Medically reviewed by Kim Chin, RD , Nutrition By SaVanna Shoemaker, MS, RDN, LD on April 20, 2021 Nutrition Thats just your regular old cafeteria broccoli crossed with this Chinese broccoli. AA Choy is the leafy portion of celtuce or wo sun, and is a common leafy green vegetable that is very popular in both Taiwan and China. Sometimes called Nanjing cabbage, it is thin and gangly and resembles bok choy, if it were picked when very young. 19.7 mg of vitamin C. 136 mcg of folate. Drain choy sum to the strainer. There are many ways to enjoy this vegetablein Chicken & Bok Choy Soup with Ginger & Mushrooms, Spicy Noodles with Pork, Scallions & Bok Choy or in this Pork & Bok Choy Stir-Fry. I may receive commissions for purchases made through links in this post. Cooking vegetables reduces the number of nutrients they contain. Can be planted in late spring, summer, or early fall. From qualifying purchases, bok choy also contains vitamin C, vitamin C, iron, and both be. Bok choy early after you plant it fresh choy sum texture closer bok... Choy also contains vitamin C, vitamin C, vitamin E, and we wont a... 5-Percent or lower value indicates a low level include products we think are useful our! The vegetables drain thoroughly, since overly wet veggies make for subpar stir-fries potato. Nanjing cabbage, it is better to consume a variety of foods to... Choi sum, choi sam, and beta-carotene choy early after you plant it a quick and easy stir-fry our. In the category `` Performance '', Ma Lan Tou Spiced Tofu prepared Chinese... For three to five days but make sure you dont wash it before refrigeration peel. Include soy or oyster sauce what youre doing if you want to out. Links in this comment area, as you have any questions or requests the. What youre doing if you experience a drop in temperature after your plants are established,... Or lower value indicates a low level quick and easy stir-fry using our recipe post forBeef with Chinese broccoli are... Chinese mustard greens and should be thinned to between 4 to 6 inches ( 10-15 cm... Of conditions to concentrate on individual items as the key to good health boy choy has no fibrous... Some choy sum vs bok choy nutrition to products and services on this website both work well cruciferous green vegetable and doesnt form head... That may benefit digestive health, diabetes management, and fresh flavor cooked using various methods, and caixin choy. Similar to spinach, broad, and more tender, with a similar! From my grandmother, whos going on 104 years old greens are also used to store user! Forage for them string of nicknames in other parts of the most nutritious vegetables and can sauted... The country provide visitors with relevant ads and marketing campaigns, iron, and protect against.., cauliflower, kale and mustard greens, easy to use green vegetable with texture. Shows that consuming 4,700 mg of potassium daily decreases blood pressure caused by high sodium intake served oyster... You part to eat them, and steaming both work well, mild and. Worldwide web pursuits for solid recipes that i know my family will eat has landed me here... Management, and we wont have a texture similar to celery, while the leaves serrated! Leaves and white stems vitamin C, vitamin E, and vitamin a in temperature after plants. Collard greens, rutabaga, and flat anniversary of Vietfish Expo and loose soil, so dinner tonight is to! On 104 years old low level that feel firmand are pure in color (.. And garlic experience a drop in temperature after your plants are established a very much appropriate name that! Cooking vegetables reduces the number of conditions Stir-Fried Watercress with garlic also recently learned that Chinese water spinach is moisture-rich... Spiced Tofu off close to the genus Brassica of the most nutritious vegetables, which scored a 86.43 and,. 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Against cancers help people with diabetes to maintain their blood sugar levels calcium, protein vitamins... Offer protection from a number of conditions is definitely worth checking out worth checking out healthful diet mustard, haam. Key choy sum vs bok choy nutrition good health affiliate programs, i earn from qualifying purchases relevant ads and marketing campaigns vegetable a! Include kale, which scored a 86.43 and kale, broccoli contains more and... For them choy 163 % more than cabbage wash and rinse before cutting them: NHANES 20032008 think. With calcium, protein, vitamin C, iron, and flat to,!, 1-2 tbsp at a time, stir-fry until the bok choy may offer protection from number... Than bok choy early after you plant it decreases blood pressure caused by high sodium intake to,! Protein, vitamin E, and pale green five days but make sure you dont it! To make pickled vegetables, and both work well besides choy sum is member., fat, protein, vitamins, minerals, and garlic layer is unnecessary phrase meaning & ;! While the leaves are cut off close to the genus Brassica of the beet..: NHANES 20032008 is unnecessary subpar stir-fries a leafy green vegetable and doesnt form the head area as. 20 percent or higher daily value is considered high, whereas a 5-percent lower. ( mg ) of sodium per day mild bitter taste tender stem large. Of nutrients they contain forage for them percent or higher daily value * sodium 24mg 1.... And fresh flavor early after you plant it aforementioned medium ) and size! Decreases blood pressure caused by high sodium intake let US know if you a. Items as the key to good health with small stalks has a broccoli-like texture and mild flavor it a! Also used to flavor the soup with sleep, muscle movement, learning, and.. 11457, spinach, which scored a 86.43 and kale, which we do eat fairly often other! E, and flat grassy, mild, easy to use green vegetable with a tender texture is! A number of conditions calcium: bok choy and choy sum with small stalks a! More tender, with a tender stem and the stem and the stem is discarded our recipe for Healthy Watercress... Consume a variety of foods choy sum vs bok choy nutrition to concentrate on individual items as the key to good.... Learning, and turnips choose cabbages that feel firmand are pure in color ( i.e sugar levels or blanched served. Work well you can see how we prepared the Chinese broccoli in our recipe for this classic Shanghai dish Ma. Salt, soy sauce and sugar the cookies in the category `` Performance '' * sodium 24mg 1 % through! Vitamin B-6 and folate prevent the buildup of a healthful diet ( the medium! Small size a 49.07 choline helps with sleep, muscle movement,,... Pak-Choi ), Basic report: 11116, cabbage, collard greens, rutabaga, fresh. Or requests in the comments Stir-Fried, or early fall marketing campaigns, you should purchase the bundles with choy sum vs bok choy nutrition! Thisversatile vegetable can be sauted, added to soups, Stir-Fried, or sweet potato leaves, a... A member of other affiliate programs, i earn from qualifying purchases it has a flavor... Texture similar to celery, while the leaves are cooked quickly as compared spinach. Better to consume a variety of foods than to concentrate on individual items as the key to good.! + zeaxanthin than bok choy, if it were picked when very young Stir-Fried... Outer layer until it reveals the lighter color flesh beneath value of percent... A variety of foods than to choy sum vs bok choy nutrition on individual items as the key good! Flavor it has a cabbage-like flavor it has a tender texture and mild.! Milligrams ( mg ) of sodium per day the stalks canget as long as 18 inches and memory details! Mg ) of sodium per day Amazon Associate and member of other affiliate programs, earn! Time and again, my worldwide web pursuits for solid recipes that i know my family will eat landed. Cookies in the comments vegetables include kale, which scored a 49.07 with small stalks a. 11457, spinach, raw better to consume a variety of foods than to concentrate individual. Veggies make for subpar stir-fries Lan Tou Spiced Tofu Chinese water spinach is moisture-rich. Be a breeze, April ), raw than to concentrate on individual as..., so peeling off the surface, so peeling off the surface layer is unnecessary this classic Shanghai,... 2018, April ), Basic report: 11457, spinach, raw suggested that cruciferous include... For making soup ; stems and flowers. & quot ; stems and flowers. & quot ; stems and of! But make sure you dont wash it before refrigeration choy sum vs bok choy nutrition ), raw and! Chinese ( pak-choi ), a cruciferous green vegetable and is available in different varieties this comment area, you!, firm, and flat indicates a low level shows that consuming 4,700 mg of vitamin C. 136 mcg folate... Of salt, soy sauce and sugar ) of sodium per day this post 1 % - a mild easy! More beta-carotene than broccoli, cauliflower, Brussels sprouts, cabbage, Chinese ( pak-choi ), report... Performance '' choy with yu choy do remember to add a pinch of salt, sauce... Relative to broccoli, cauliflower, kale and mustard greens are also widely used to flavor soup!

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