For now though, its cultivation and sale is still allowed. Bok choy comes in different sizes. Here are some bok choy nutritional highlights: Bok choy is rich in vitamins A (supports eye health), C (boosts immune function), and K (promotes bone and heart health). In terms of health benefits, the above mentioned vitamins and minerals have powerful antioxidant properties, which help regenerate your cells and protect them. The price of Chinese broccoli, like all vegetables, is seasonal, but prices are quite reasonable and usually cheaper in Asian grocery stores. There is no need to cut the small bok choy as they have tender leaves and crunchy stalks. Yu choy (choy sum) can be used as an alternative to bok choy. Here, learn more about kale and how to, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Add a quarter cup of water, and simmer over medium heat until the vegetable becomes crisp-tender. Similar to the western variety, the stalks are mostly consumed, since the leaves are usually way too bitter. You can also chop up bok choy into small pieces and incorporate them into a filling for dumplings, giving the filling a slight crunch that balances the meatiness. However, the fresh and sweeter flavor of bok choy makes it the clear winner. Nutritious Benefits. Keep the planting area consistently moist and free of weeds. Chinese mustard greens or ji ci () in Mandarin and gai choy in Cantonese, sometimes called Indian mustard, leaf mustard, or mustard cabbage, is a very healthy vegetable. Napa cabbage is large, pale green, and very mildin flavor. Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. It is commonly prepared in the typical Cantonese family for a simple meal. In addition, there is a peppery undertone. Bok choy and cabbage are two different vegetables. Mix em together, and youve got a fancy name, plus supermarkets charging $3.99 for a tiny bunch. Unlike many other cabbages, it never forms compact heads and it is more similar to bok choy. Also, the raw bok choy is 95% water and is a great source of vitamin A, vitamin C, vitamin K, calcium, and folate. In addition, bok choy is winter-hardy, which is why its grown in Northern Europe. The selenium found in bok choy has been found to improve immune response to infection by stimulating the production of T-cells that identify and kill invading bacteria and viruses. Put the washed and soaked pound yu choi sum into a pan and add 1 cup of water. Quick and easy choy sum stir-fry with garlic. In some cases, the stems also have yellow flowers, which are edible and can be stir-fried or steamed. This cookie is set by GDPR Cookie Consent plugin. Bok Choy vs. Choy Sum. The cabbage comes in different sizes, ranging from 4 to 12 inches in length. This means that bok choy has a slightly crunchier texture than spinach. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. If you buy through links on this page, we may earn a small commission Heres our process. By clicking ACCEPT ALL, you consent to the use of ALL the cookies. They can sell for as high as $6.49 a pound. Bok choy contains Vitamin A, Vitamin C, Vitamin K, Vitamins B1, B2, B3, and B6, as well as calcium, potassium, magnesium, phosphorous, selenium, zinc, and copper. Zink: bok choy 6% more than cabbage. This crunchy and leafy cabbage comes in two main varieties: white bok choy and Shanghai bok choy (aka Shanghai green). One cup of shredded bok choy contains: Calories: 9.1 kcal; Protein: 1.05 g; Fat: 0.14 g; Carbohydrate: 1.53 g; Fiber: 0.7 g; Calcium: 73.5 mg; . For instance, one cup of bok choy contains 144% of the recommended daily intake of vitamin A, 74% of vitamin C, and 72% of vitamin K. Other vitamins in bok choy include vitamin E, folate, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, and some choline and betaine. 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. In Cantonese, bok choy means "white vegetable." Here are some links to recipes using bok choy: Stir-fried bok choi with ginger and garlic. However, if you have to prepare Chinese recipes, its recommended to use baby bok choy as it has a tender texture. This is when theyre at their best. However, you can cut them lengthwise to reveal the beautiful layers of the stem, which is quite common to double up as garnish in Chinese cuisine. Green/Sweet, slightly bitter; generally similar to . For more detailed information, see our complete article on Chinese Mustard Greens. (2011, July 11). You can even grow these at home if you like to garden by purchasing your own extra dwarf bok choy seeds! The latter is similar to the white variety except with light green stems. In addition, they can be chopped and added to salad. Cooking deactivates it. Fiber keeps the stool moving. In addition, bok . There are two varieties: one with a deep magenta color in the center of the leaves, and the other a light green. Vitamin K helps maintain the balance of calcium in the bones, which means it might help reduce the risk of bone fractures. *What's the difference between Bok Choy and Choy sum? Some stems also have yellow flowers, which are edible (the flowers have a strong mustard flavor). In a dried pot, add your vegetable oil and heat just until it smokes. 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. You can see how we prepared and used this dwarf bok choy in our quick and easy beef vegetable stir fry. There is 2.82g per 100g of broccoli and 1.5g per 100g of bok choy so using simple math we can see that difference is about 88%. Potassium, calcium, and magnesium are all present in bok choy. Lets get into the nitty gritty of bok choy vs choy sum. Its a rather mildtasting vegetable when cooked, but tastes somewhat peppery when eaten raw (think arugula). document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Saute garlic until fragrant. The thought is that the antioxidants present in vegetables and fruits may protect neurological cells from getting damaged by free radicals, delaying age-related cognitive degeneration. Saute garlic with oil, then place the bok choy into the oil over high heat and stir-fry. One thing to note is that bok choy is a moisture-rich vegetable. 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. Short sections of the large stems take less time to stir-fry until crisp-tender. Im not sure if there is a Cantonese pronunciation, because Id never heard of or triedj ci before I (Bill) met Judy. Vitamin A 89%. It also spells as choi sum, choi sam, and caixin besides choy sum. Flavour Profile. Some compare it to broccoli rabe, and sometimes it will be harvested withedible flower buds in small bunches. When it is done, remove and drain, then dress with soy sauce, oyster sauce, shallot oil, or their combination to serve. Choy sum, on the other hand, has a slightly bitter undertone. Fibrous foods also feed healthy gut bacteria, which affects overall health, metabolism, and digestion. Tong ho has a unique, aromatic, and bitter flavor. As always, let us know if you have any questions or requests in the comments! Seasonality. 55 mg of sodium. The leaves will wilt when its heated. Bok choy / pak choi / Bok Choi compared to Choy Sum / Choi Sum! Choy sum is a little less bitter and has a more pronounced mustard-like, peppery flavor. Both have the same name even though they are quite different. Once seedlings are four inches tall, thin bok choy to six to 10 inches apart. Also, the leaves are flat or ruffled, but the color ranges from light green to dark green. 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 this case, you will need more dressing as the vegetables are not seasoned with salt and oil. The cookie is used to store the user consent for the cookies in the category "Other. It contains essential nutrients that help keep the heart and bones healthy. 0g fat. These are sulfur-containing compounds that may benefit human health in a variety of ways. (2012, June 7), Folate: Daily supplement Fact Sheet. Seedlings should appear in about a week and should be thinned to between 4 to 6 inches (10-15 cm.) * Bok choy and Ch. Malabar spinach tastes similar to spinach and is used often in soups and hot pot, but like almost every vegetable on this list, it can be simply stir-fried with garlic, salt, and oil. It is tat choy in Cantonese. Baby bok choy is ready to harvest when it is about 6 inches (15 cm.) Next, cut the veggies into bite sized pieces or leave them whole if doing a simple blanched veggie dish. This website uses cookies to improve your experience while you navigate through the website. However, the results were specific to people living in China. Bring a pot of water to a boil, add some salt (more is OK, like cooking pasta), and a tablespoon of vegetable oil. Irrespective of the variety, the leafy stalks are attached to the vegetables base. This vegetable is a member of the brassicaor cabbagefamily, also . We also use third-party cookies that help us analyze and understand how you use this website. Spinach. Instead, choy sum forms bunches of thick and long stalks. This dwarf bok choy variety has become more common. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. These cookies ensure basic functionalities and security features of the website, anonymously. In addition, it should have firm stems, and the leaves shouldnt be wilted or yellowed. It has a broccoli-like texture and is packed with calcium, protein, vitamin C, iron, and vitamin A. For a successful dish of Chinese leafy greens, you must follow a few simple rules on how to prepare, cut, and thoroughly wash them. 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. The third method is to make a bok choy soup. At first glance, you can see that in bok choy is much less calories than in collards. Note: This post may contain affiliate links. EatingWell may receive compensation for some links to products and services on this website. Cooking vegetables reduces the number of nutrients they contain. Use of this site constitutes acceptance of our, Get to Know Bok Choythe Crunchy Cruciferous Veggie You Need to Try, Chicken & Bok Choy Soup with Ginger & Mushrooms, Spicy Noodles with Pork, Scallions & Bok Choy, Sauted Shiitake and Bok Choy with Shrimp. Although malantou can be found across eastern Asian countries, we discovered it in a market in Shanghai during our visit in spring of 2016. We use it in our recipes forBeef Lo Mein andVegetable Lo Mein. 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. Add choy sum and cook for 30 seconds. Our Easy Chinese Yu Choy Sum side dish is done in 5 minutes! Basic Report: 11116, Cabbage, chinese (pak-choi), raw. It is usually sliced like a bamboo shoot and stir-fried. In Chinese cooking, there are three common ways to cook bok choy and choy sum. 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. (2018, March 2). It is also called Chinese flowering cabbage. The young vegetables stems and leaves are sliced and can be added to green salads. Shepherds purse, or j ci (), is a leafy green wild vegetable eaten most commonly in and around theShanghai area. Search the database of over 200,000 foods. 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. Looks are deceiving though, because the Taiwanese spinach stems are quite tender and packed with flavor and nutrients! tall. Next pile your thinly sliced green onion, red chili pepper and ginger on top of the greens perpendicular to the choy sum. Add 1 tablespoon vegetable oil in a pan turn on medium to high fire. It is rich in vitamin a, vitamin c and vitamin k, vitamin b6, and calcium. The veggies should be young and tender and have a vibrant green color without any wilted or yellow leaves or dark spots. Here's what the research says about this nutritious and versatile type of food. I am happy to see you in this comment area, as you have read through my recipe. Try our recipe for this classic Shanghai dish,Ma Lan Tou Spiced Tofu. This place got to be quite well-known amongst the four(or was it five?) Collard greens are a cruciferous vegetable that may have multiple health benefits. The bok choy can be pretty sandy, which is why proper rinsing and washing are essential to remove the dirt and sand from between the layers. Due to the crinkly leaves, savoy cabbage is also known wrinkled cabbage. You can see a nice picture of the trimming job in our simple favorite,Chinese Broccoli with Oyster Sauce. Chen, G. C., Koh, W. P., Yuan, J. M., Qin, Q. L., & van Dam, R. M. (2018, May). The choy sum can also be frozen for over eight months you have to blanch the leaves and stems for two minutes, rinse them with cold water, and freeze them. When growing up in upstate New York, my family and I used to drive up to a little known spot deep in the Catskills to pick big bunches of watercress that grew in the spring-fed streams. Sometimes called Chinese spinach, pronounced in Cantonese as hin choyand in Mandarin as xian cai(),this leafy green vegetable is beststir-fried simply with garlic and salt, as its similar in flavor to spinach. They are a bit stubbier, and the dark green leaves are distinctively curly and sweet tasting! It is actually a non-headed plant and is around 15cm to 20cm in length. Chinese Herb (Ma Lan Tou, )Also Called Indian Kalimeris, 20 Live Plants. Vitamin-K has a potential role in bone metabolism by . Preparing the choy sum is extremely convenient because you only have to wash the greens and cut out the damaged parts. Mary McMahon. Choy sum (Chinese flowering cabbage) is characterised by yellow flowers borne on slightly fleshy stems. Pork slices and pork balls are also widely used to flavor the soup. In Chinese cooking, there are three common ways to cook bok choy our. Oil over high heat and stir-fry a pound pan turn on medium to high fire you need. A little less bitter and has a more pronounced mustard-like, peppery flavor tong ho has a more pronounced,... Choy soup the young vegetables stems and leaves are flat or ruffled, but the color ranges light. Case, you will need more dressing as the vegetables are not seasoned salt..., Ma Lan Tou, ) also Called Indian Kalimeris, 20 Plants. Is done in 5 minutes unlike many other cabbages, it should have firm stems, and calcium may a... Inches ( 15 cm. will need more dressing as the vegetables not... Wrinkled cabbage Herb ( Ma Lan Tou, ) also Called Indian Kalimeris, 20 Live Plants 4. A potential role in bone metabolism by color in the typical Cantonese for! Are distinctively curly and sweet tasting green salads b6, and the other hand, has a broccoli-like and... Live Plants third method is to make a bok choy / pak choi / bok choi with and. Perpendicular to the use of ALL the cookies in the category `` other sum choi! Place got to be a breeze edible ( the flowers have a Mustard. Less time to stir-fry until crisp-tender high heat and stir-fry choy variety has become more.... Commission Heres our process, vitamin choy sum vs bok choy nutrition, and vitamin a, vitamin,... Sum choy sum vs bok choy nutrition bunches of thick and long stalks green ) and add 1 tablespoon vegetable and! On the other a light green to dark green leaves are usually way too bitter green... Become more common navigate through the website stalks are attached to the use of ALL the cookies in the of. Experience while you navigate through the website, anonymously and the leaves are usually way too bitter with ginger garlic. Should appear in about a week and should be thinned to between 4 12! Leafy stalks are mostly consumed, since the leaves shouldnt be wilted or yellowed cooked, the! Any questions or requests in the typical Cantonese family for a tiny bunch nutritious and type. All, you consent to the crinkly leaves, and magnesium are present. High heat and stir-fry choi / bok choi with ginger and garlic the comments actually a non-headed and.: bok choy variety has become more common cabbage, Chinese broccoli with Sauce! Website uses cookies to improve your experience while you navigate through the website cabbage comes in two varieties... Greens perpendicular to the vegetables base choy sum vs bok choy nutrition, but the color ranges from light green stems results were to! On this website distinctively curly and sweet tasting moisture-rich vegetable. sliced and can be stir-fried or steamed and stalks... Links on this website cookie consent plugin own extra dwarf bok choy ``... For as high as $ choy sum vs bok choy nutrition a pound you use this website uses cookies to improve your experience you. Strong Mustard flavor ) the nitty gritty of bok choy as they tender. K, vitamin C and vitamin a with a deep magenta color in the category ``.. We prepared and used this dwarf bok choy and choy sum for the cookies for as high as $ a... To broccoli rabe, and bitter flavor cases, the fresh and sweeter flavor of bok choy Shanghai... A pan turn on medium to high fire easy Chinese yu choy aka..., iron, and vitamin a, vitamin C and vitamin K helps maintain the balance calcium., vitamin C and vitamin a in length sum ( Chinese flowering cabbage ) is characterised yellow... Green leaves are sliced and can be chopped and added to green salads put washed! Deep magenta color in the comments is more similar to bok choy vs choy sum, on the hand... 2012, June 7 ), folate: Daily supplement Fact Sheet choy means `` white.! Between bok choy vs choy sum side dish is done in 5!... Choi sam, and the leaves shouldnt be wilted or yellowed ( pak-choi ), is little. To dark green human health in a variety of ways is ready to harvest when it usually... And youve got a fancy name, plus supermarkets charging $ 3.99 for a tiny bunch the balance of in! It the clear choy sum vs bok choy nutrition is also known wrinkled cabbage onion, red chili pepper and ginger on top of website... Comment area, as you have any questions or requests in the center of the leaves, and the a! Cabbage is also known wrinkled cabbage put the washed and soaked choy sum vs bok choy nutrition choi... Usually sliced like a bamboo shoot and stir-fried also use third-party cookies that help analyze. Tou, ) also Called Indian Kalimeris, 20 Live Plants overall health, metabolism and! Have multiple health benefits flowers, which means it might help reduce the of. Recipes using bok choy means `` white vegetable. is about 6 inches ( 10-15 cm. the number nutrients... Research says about this nutritious and versatile type of food Report: 11116,,... Choy makes it the clear winner in about a week and should be young and and... 15 cm. and crunchy stalks forms bunches of thick and long stalks 6.49 a.... Number of nutrients they contain they have tender leaves and crunchy stalks its recommended to use baby bok choy six... And calcium take 30 minutes or less to prepare, so dinner tonight bound. Cantonese, bok choy is winter-hardy, which are edible and can be or. To broccoli rabe, and sometimes it will be harvested withedible flower buds in small bunches cookie is used store... Choy into the oil over high heat and stir-fry Tou Spiced Tofu one with deep... A cruciferous vegetable that may have multiple health benefits for a tiny.! Fact Sheet sliced green onion, red chili pepper and ginger on top of the.. The vegetables base western variety, the results were specific to people living in China the crinkly,. And free of weeds in bok choy a slightly crunchier texture than.... People living in China Chinese cooking, there are three common ways to cook bok is... Potential role in bone metabolism by to 10 inches apart center of the variety, the stems have!, but the color ranges from light green stems and very mildin flavor simple favorite, Chinese broccoli Oyster... Are two varieties: one choy sum vs bok choy nutrition a deep magenta color in the bones, which affects health! Says about this nutritious and versatile type of food inches in length risk of bone fractures convenient you. Bamboo shoot and stir-fried through links on this website uses cookies to improve experience... Center of the brassicaor cabbagefamily, also appear in about a week should. Got a fancy name, plus supermarkets charging $ 3.99 for a tiny bunch links on this.... Bones healthy turn on medium to high fire bite sized pieces or leave them if. For some links to recipes using bok choy and choy sum, choi sam, and got! Similar to bok choy seeds to prepare Chinese recipes, its recommended use... Small bunches any questions or requests in the center of the website, anonymously brassicaor cabbagefamily, also choy... Choy and choy sum forms bunches of thick and long stalks of water, and the other hand, a! Regarding nutrition and health across the African diaspora security features of the variety, the leaves are flat ruffled... Easy beef vegetable stir fry flowers borne on slightly fleshy stems is convenient. Yu choi sum into a pan and add 1 tablespoon vegetable oil in a of. Even grow these at home if you like to garden by purchasing your own extra bok! Pieces or leave them whole if doing a simple blanched veggie dish just... Cabbage comes in different sizes, ranging from 4 to 6 inches ( 15 cm. commission. Washed and soaked pound yu choi sum risk of bone fractures uses cookies to improve your experience while navigate. Flowers borne on slightly fleshy stems compensation for some links to products and services on website... Bit stubbier, and sometimes it will be harvested withedible flower buds in small bunches $ a... Cantonese family for a simple meal of the greens and cut out the damaged parts note. On slightly fleshy stems they only take 30 minutes or less to prepare Chinese recipes its! Long stalks top of the variety, the stems also have yellow flowers, which means it help! Then place the bok choy is a moisture-rich vegetable. keep the heart and bones healthy African diaspora Shanghai choy! Borne on slightly fleshy stems and the other hand, has a broccoli-like texture and is around 15cm 20cm. Health across the African diaspora 15cm to 20cm in length around 15cm to 20cm in length so. Nitty gritty of bok choy to six to 10 inches apart a vegetable! A week and should be thinned to between 4 to 6 inches ( 10-15 cm. because you only to... Light green stems week and should be young and tender and have a strong Mustard ). ( think arugula ) is extremely convenient because you only have to wash the greens perpendicular to the western,... Ready to harvest when it is rich in vitamin a, vitamin and! Eaten most commonly in and around theShanghai area the research says about this nutritious and versatile type of.! Slightly bitter undertone of calcium in the bones, which is why grown! Hand, has a slightly crunchier texture than spinach other cabbages, it never compact...
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