Bok Choy

Brassica rapa subsp. chinensis
Chinensis

Also Known As: bok choy, siu bok choy, pak choi, pok choi from the Cantonese “baahk choi” which means “white vegetable”.

One of the first crops available on the farm, bok choy is a type of Chinese cabbage. The leafy green rather than growing as a head, has dark green blades with a lighter bulbous bottom that grows as a cluster. Popular in southern China, East Asia, and Southeast Asia and is commonly stir fried. Bok choy is one of the many different types of Chinese cabbage that have been cultivated for thousands of years due to its hardiness and resistance to cold.

Storage: Store in a plastic bag with a paper towel and use within four to five days.

Preparation: Cut off the thick base of the stalks. Fill a large bowl or salad spinner with cold water, add the bok choy, and swish it around to remove sand and dirt. Wait a minute to let the sediment settle to the bottom, then pull out the bok choy, dump the water, and repeat until bok choy is clean. Dry thoroughly by rolling with towels.

Taste: Sweet and mild with a slight bitterness and a satisfying crunch. Baby bok choy is even more tender.

Nutritional Benefits: Bok choy is one of the most nutrient-dense foods in the world, and it is specifically beneficial for its calcium availability. Bok choy is lower in oxalate, a substance that binds up calcium and prevents it from being absorbed, than most other leafy greens. It is also abundant in cancer-fighting polyphenols. Like all cruciferous vegetables, more cancer-preventative compounds are produced when bok choy is chopped before using. However, many people enjoy the visual appeal of whole baby bok choy in a dish. You can’t go wrong either way with this powerhouse vegetable!