Bok choy is a common ingredient in many Asian recipes.
The vegetable is mild in flavor and easy to cook, so it's hard to go wrong.
Here's our complete guide to using bok choy in your kitchen:
Bok Choy 101
Bok choy is a leafy green vegetable in the same family as broccoli, kale, and cabbage.
It has thick stalks and dark green leaves. The entire plant is edible, so it's a very versatile food.
History of Bok Choy
Bok choy originated as cabbage. The oldest Asian green, cabbage was cultivated starting in the 5th century in China.
Over time, the cabbage plant was cultivated into many different varieties, including bok choy, turnips, and the cabbage we know today.
Bok choy was introduced to the United States by Chinese immigrants during the Gold Rush in the 1800s.
Bok Choy Today
Bok choy has a mild and grassy flavor. Its stalks have a similar texture to celery.
Today, there are many varieties of bok choy that all have slightly different appearances, tastes, and uses.
If you look for bok choy at the supermarket, you'll probably find large bok choy. This variety has longer stems and smaller leaves.
Baby bok choy is smaller, and its leaves are lighter in color.
Shanghai bok choy has spoon-shaped leaves and lighter, yellow-green stems. This variety tends to have a milder flavor than other types of bok choy.
When Is Bok Choy in Season?
Bok choy is primarily harvested in the spring and fall, as it thrives in cool weather.
However, at Hitchcock Farms, our favorable year-round climate allows us to supply bok choy throughout the entire year.
Benefits of Bok Choy
Bok choy has some powerful health benefits, making it a great addition to any diet.
Rich in Nutrients
Bok choy's nutritional profile is excellent. Here are just a few of the nutrition facts for one cup of the leafy green vegetable:
20 calories
2.7g protein
1.7g fiber
158mg calcium
630mg potassium
In just one cup of bok choy, you get 12 percent of your daily value of calcium, and 13 percent of your daily value of potassium.
Both of these nutrients are vital to your overall health, and many Americans have a hard time getting enough in their diet.
Bok choy's protein content is notable, too, especially for vegetarians and vegans.
Incorporating bok choy can be a great way to get plenty of protein while sticking to veggie-centric meals.
Supports Bone Health
Bok choy contains calcium, zinc, iron, and vitamin K, all of which support bone health.
You need to get calcium through your diet because your body doesn't produce the mineral itself.
Incorporating bok choy into your diet may help to strengthen your bones and reduce your risk of osteoporosis.
Promotes Heart Health
Bok choy is rich in potassium, magnesium, and calcium.
All of these nutrients play a role in regulating your blood pressure, which is essential for your overall heart health.
One study found that those who eat leafy green vegetables regularly have a lower risk of cardiovascular disease.
May Reduce Cancer Risk
This is an area that needs more research before coming to any solid conclusions, but leafy greens and cruciferous vegetables may have anti-cancer properties.
Bok choy and other leafy greens contain glucosinolates, which are compounds that have anti-inflammatory and antioxidant properties.
Bok choy also contains sulphoraphane, which prevents the growth of cancer cells and offers many other health benefits.
Tips for Incorporating Bok Choy Into Your Kitchen
Selecting Bok Choy
Choosing fresh produce is the key to making delicious, healthy recipes.
When purchasing bok choy, look for bright colors. Anything browning or wilted is past its peak freshness.
Unlike many other greens, bok choy maintains most of its volume as it cooks. This makes it easier to eyeball how much you need when purchasing it.
Storing Bok Choy
Bok choy can lose its freshness very quickly, so it's best to enjoy it soon after you purchase it.
Smaller varieties of bok choy should be used within three days. Larger varieties can last around five days in the fridge before they start to wilt.
Store your bok choy in a mesh bag, or wrap it up in a slightly damp kitchen towel. Keeping the bok choy in a plastic bag could trap too much moisture, causing it to wilt faster.
Preparing Bok Choy
Bok choy is very easy to prepare and can be cooked in a variety of ways.
First, trim off the tip of the stem.
Then, rinse the bok choy in cold water to remove any dirt or bacteria.
It's usually best to separate the leaves and the stems when cooking bok choy because the leaves will cook much faster.
Tasty Ways to Savor Bok Choy
Your options are practically limitless when it comes to cooking bok choy. Here are a few of our favorite recipes:
Bok Choy Stir Fry
Stir fry is one of the most popular bok choy recipes because it's so versatile and customizable. You can use your favorite sauces, add other veggies or proteins, serve it over rice, or enjoy it on its own.
This bok choy stir fry recipe uses a garlic sauce that's the perfect mixture of spicy and sweet.
Start by stir-frying the stems for a few minutes, and then add the leaves until they wilt.
Because bok choy cooks so quickly, it takes less than 20 minutes to prepare this recipe.
Roasted Bok Choy
This roasted bok choy recipe uses baby bok choy.
All you have to do is chop up the bok choy, drizzle it with olive oil, and roast it in the oven.
You can also prepare an Asian-style vinaigrette to add more flavor to the bok choy.
Bok Choy Salad
Bok choy leaves can form the base of any salad. When chopped up, the stems add extra crunch and flavor.
This salad recipe uses a base of bok choy and adds crispy ramen noodles and almonds sauteed in olive oil.
The dressing contains brown sugar, soy sauce, olive oil, vinegar, and sesame seeds, so it's packed full of flavor.
Boost Your Health and Expand Your Palate With Bok Choy
Bok choy is healthy, delicious, and easy to prepare. What's not to love about this leafy green vegetable?
Hitchcock Farms offers both regular and baby bok choy year-round.
If you're looking to experiment with new recipes or incorporate more veggies in your diet, give bok choy a try.
FAQ
What's the difference between regular bok choy and baby bok choy?
Baby bok choy is smaller and lighter in color than regular bok choy.
The flavor also tends to be somewhat sweeter and milder.
Which part of bok choy do you eat?
You can eat every part of bok choy!
We just recommend trimming off the root end of the plant.
Most recipes will also call for you to separate the leaves from the stems because the leaves cook faster.
