Selenium helps to detoxify some cancer-causing compounds in the body. To cook bok choy on its own, saut with minced garlic, minced ginger and a teaspoon or two of cooking oil. In terms of health benefits, the above mentioned vitamins and minerals have powerful antioxidant properties, which help regenerate your cells and protect them. Read on to find out what it is and its potential health benefits. 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. Add choy sum and cook for 30 seconds. You can also braise or steam bok choy (sometimes called pak . 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. Your daily values may be higher or lower depending on your calorie needs. It sounds like a lot of work, but its definitely a worthwhile effort. Add 2 tablespoons water, oyster sauce, Shaoxing wine, soy sauce, 1/4 teaspoon sugar, and monosodium . It is actually a non-headed plant and is around 15cm to 20cm in length. Drain choy sum to the strainer. Sarah came upwith a unique Creamy RoastedChoy Sum Pesto Pasta that is definitely worth checking out! Bing Cao, or mesembryanthemum crystallinum, is an unusual vegetable we encountered in China. When Bill was young, hismother discovered that it had made its way into her garden somehow, and it just came back every year like a perennial. We love the smaller, tender, and slightly sweet green bok choy vegetables for cooking at home. Go figure. Leeks sliced like this are great for soups, salads, stir fries, and many other tasty . 8) Choy Sum (prices start from SGD 1.50) Choy sum, also known as chye sim, is another leafy green popular in Chinese cuisine. Usually, the bok choy is stir-fried, but it can be roasted and blanched as well. Bok choy has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than bok choy. (2017, August 25), Selenium: Fact sheet for health professionals. Don't worry if you experience a drop in temperature after your plants are established. 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. Also try our Stir fried Ong Choy with XO Sauce and Kangkung Belacan. A diet that contains too much phosphorus and not enough calcium can result in bone loss. Less Calories in Bok choy. This variety has light green leaves and little yellow flowers. Look for it in the frozen vegetable section of your Asian grocery. 631 mg potassium. Some compare it to broccoli rabe, and sometimes it will be harvested withedible flower buds in small bunches. Its always a good idea to give the whole vegetables a wash and rinse before cutting them. ), a very much appropriate name given that they do look a bit like a Chrysanthemum flower. As an Amazon Associate, I earn from qualifying purchases. Below, you can see the difference in varieties between the white bok choy versus the green bok choy. Be sure to use the veggies within an hour or two of washing for best results. However, the choy sum with a lot of flowers should be avoided because they might be bitter. Vitamin B6 0%. Chinese Napa Cabbagecan usuallybe found in mainstream supermarkets. Make sure theres no sand or dirt between the layers of each bunch. Subscribe for the latest updates on new recipes, and get started with our family's Top 25 Recipe eBook! Seedlings should appear in about a week and should be thinned to between 4 to 6 inches (10-15 cm.) Start with the best fresh Chinese vegetables. It resembles kai lan in appearance but has a less meaty stalk, and bears mini yellow flowers that are edible but slightly bitter. Lets get into the nitty gritty of bok choy vs choy sum. 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. Strain it and dip into ice cold water. The non-Chinese stores have bigger bundles with large dark green leaves and white stalks. Both veggies are low in calories and high in nutrients, including vitamins A, C, and K, as well as iron and calcium. Stir halfway through (for even cooking). The taste of choy sum is much sweeter and more tender, with a texture closer to bok choy. Nutrition Facts: Calories *Percent Daily Values are based on a 2,000 calorie diet. The leaves have more flavor than the tender-crisp and moist stem. There are three sizes: large, medium, and small. 3. After the final washing, let the vegetables drain thoroughly,since overly wet veggies make for subpar stir-fries. Instead, bok choy has a bulbous base, with light to dark green leaf blades bushing out, forming a cluster of greens. Add the stem part and boil for 30-40 seconds. Besides choy sum and bok choy, gai lan (Chinese broccoli) and napa cabbage are among the most common Asian leafy greens outside Asia. Bring a pot of water to a boil, add some salt (more is OK, like cooking pasta), and a tablespoon of vegetable oil. Bok choy, when raw, contains over 95% of water. Chinese Water Spinach is sold in large bunches at the market. You can learn more about how we ensure our content is accurate and current by reading our. 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. Steam for 3-5 minutes. Bok choy and spinach are two of the most popular options. 19.7 mg of vitamin C. 136 mcg of folate. Bok choy is also known as Chinese white cabbage or pok choy. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. The first method is to keep them in a plastic or ziplock bag but not close them entirely to leave some space for air exchange as the vegetables are alive. I like all three varieties of broccoli, but Chinese broccoli is a key ingredient in dishes like our simple Chicken with Chinese Broccoli. The vegetable is available all year long, but the best produce is available in cool seasons. It does not store any personal data. The smaller of the two is quite common today and our preferred option. You also have the option to opt-out of these cookies. Cruciferous vegetables, such as bok choy, are rich in glucosinolates. Find out how you can enjoy this cabbage as part of your meals by browsing these Healthy Bok Choy Recipes and Healthy Bok Choy Stir-Fry Recipes for meal ideas and inspirations. They need to be bunched and piled together. These cookies will be stored in your browser only with your consent. Many Chinese leafy green vegetables grow in sandy soil, and like any other vegetable, have to be washed thoroughly. Snap to separate the stems and leaves of the bigger choy sum. 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. The Mandarin name is actually t k ci ( ). Method 1: blanch the vegetables. Bok choy / pak choi / Bok Choi compared to Choy Sum / Choi Sum! AA choy is a refreshing leafy green that tastes a lot like romaine lettuce (not quite as crunchy) and is usually stir-fried with fresh chopped garlic or blanched and served with an oyster sauce topping (similar toyu choy sum). It is a clean tasting leafy green vegetable, delicious when stir-fried in garlic, salt and oil. Last but not least, you should remove the discolored and tough leaves before storage. Preparing the choy sum is extremely convenient because you only have to wash the greens and cut out the damaged parts. When purchasing the bok choy, you should purchase the bundles with bright green and tender leaves. Although choy sum and bok choy are related, there are some distinct differences between these two vegetables. In Mandarin, its called da bai cai()which translates into big bok choy. In Cantonese dialect, my parents always used to refer to napa cabbage as wong nga bok.. 2023 EatingWell.com is part of the Allrecipes Food Group. Bok choy has white to pale green coloured stems, with rounded, dark-green leaves. 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. Also, the leaves are flat or ruffled, but the color ranges from light green to dark green. A little more recently, we found watercress in Sedona, AZ while on a family trip. If youre looking for moreinformation on other Chinese ingredients, go to our main Chinese Ingredients Glossary page to review the different categories and easily find what youre looking for. These days, its quite easy to find Chinese broccoli in supermarkets that stock a selection of Asian produce. Preheat the oven to 450F. Step 1: Prepare the bok choy. This method is handy for keeping the large bok choy or choy sum that cannot fit into the bag. Dress the vegetable with some shallot oil and oyster sauce to serve for the best result. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. Bok choy has a lot of nutritional value. Can be planted in late spring, summer, or early fall. Cook and stir garlic until fragrant, about 30 seconds. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. You can check out our recipe forStir-Fried Pink Amaranth Greens. The stems are crisp, firm, and pale green. Like any leafy green, these are typicallypretty sandy, so besure to wash thoroughly! Sautee for another 30 seconds mixing thoroughly. You can see how we prepared and used this dwarf bok choy in our quick and easy beef vegetable stir fry. The flavor of savoy cabbage is less harsh than your standard cabbage, yet has much less water content than napa cabbage, so its great for stir fries and egg rolls. Yu choy (choy sum) can be used as an alternative to bok choy. Napa cabbage is large, pale green, and very mildin flavor. Choose cabbages that feel firmand are pure in color (i.e. 98.7 (RAE) mcg of vitamin A. If its earthy and peppery tone is too much for you, consider serving bok choy with oyster sauce on the side. Bok choy is one of the many types of Chinese cabbages widely eaten in Chinese communities. Thin Choy Sum Seedlings. Bok choy is a nutritious vegetable that adds color, flavor and texture to traditional Chinese and Asian dishes. These come in two sizes, regular (the aforementioned medium) and small size. 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. Including vegetables like bok choy as a regular part of your diet may provide potential health benefits, including the following: Bok choy is a phytonutrient-rich vegetable with antioxidant and anti-inflammatory properties that may reduce the risk of bladder, gastric, colorectal and endometrial cancers. Moreover, the content of antioxidant in choy sum will protect the body against infection and free radicals damage. I am proud to say that your genealogy has been the sole tutorial for my Asian-inspired culinary adventures for years; probably since you began. The prolonged cooking time turns the crunchy stems silky, moist and soft. (2017, January 11). Yu choy translates to oil vegetable, because it is in the rapeseed family, and the seeds are used to produce cooking oil. Season the halves with a pinch of salt and other spices, if desired. I probably have the most experience with this! (2013, August). Large or broad leaf tng ho () has rounded and wider leaves with much shorter stems. Nevertheless, it is a great source of Vitamin C, A, K, B6, calcium, and folate. Then she will add the bok choy to simmer for a few minutes. One thing to note is that bok choy is a moisture-rich vegetable. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. This vegetable is a member of the brassicaor cabbage . Bok choy is widely used in Chinese cuisine. 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. Choy sum is a smaller plant with thin stalks and medium-sized leaves, and it's quite similar in appearance to broccoli rabe and gai lan. Studies have shown that some people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer. Tap here to receive our FREE top 25 recipe book! This cookie is set by GDPR Cookie Consent plugin. However, if you dont know the differences between the two, we are sharing a comparison guide with you! Quick and easy choy sum stir-fry with garlic. Hi, this is KP Kwan. In some cases, the stems also have yellow flowers, which are edible and can be stir-fried or steamed. The antioxidant and anti-inflammatory vitamin may help produce and release nitric oxide, which helps dilate blood vessels and promotes healthy blood vessel function. Next pile your thinly sliced green onion, red chili pepper and ginger on top of the greens perpendicular to the choy sum. Blanching also helps to retain its color and crispy tenderness. 0.2 milligram vitamin B6 (10 percent DV) 0.2 milligram manganese (8 percent DV) 252 milligrams potassium (7 percent DV) 19 milligram magnesium (5 percent DV) 100 grams of boiled/cooked bok choy contains about: 12 calories. Taiwanese spinach tastes similar to the common spinach we usually see in supermarkets, but it is milder in flavor. If making a stir-fry, you can then cut them at an angle or in slices. The second method is to stir-fry the bok choy. It is aslo easy to see see that in bok choy is less protein than in broccoli. Bok choy is also just as flavorful in a braised dish. The greens are abundant sources of antioxidants, Vitamin C-46 mg (71% DV), Vitamin A-766 IU (25% DV), and folates-425 mg (106% DV). document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Love the video, I wanted to cook different vegetables. We use it in our recipes forBeef Lo Mein andVegetable Lo Mein. Short sections of the large stems take less time to stir-fry until crisp-tender. Bok Choy vs. Choy Sum. In addition, you can cut the bok choy in quarters or half before washing it to remove the dirt. Chu, M., Seltzer, T. F. (2010, May 20). By clicking ACCEPT ALL, you consent to the use of ALL the cookies. The accompanying braised sauce also makes bok choy aromatic and flavorful. Its sometimes eaten alone with congee, but is most often used for cooking dishes like pickled mustard greens with squid or pickled mustard greens with chicken. But Shanghai or not, if you have access to this tasty green veggie, then you must try it! 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. Excess homocysteine in the body can damage blood vessels and lead to heart problems. The simplest method is to blanch the bok choy in salted water with some vegetable oil. Choy Sum (aka Yu Choy) - Brassica rapa var. In addition, the choy sum with small stalks has a tender texture and mild flavor. This cookie is set by GDPR Cookie Consent plugin. There are 20 calories in Pak-Choi (Bok Choy) (Cooked) coming from 43% protein, 50% carbs, 7% fat, and 0% alcohol. Eating raw bok choy in moderate amounts does not pose a hazard. Bok choy is a leafy green vegetable and is available in different varieties. 3g carbohydrate. Bok choy is very nutritious. There are two varieties: one with a deep magenta color in the center of the leaves, and the other a light green. 3. Choy sum is a little less bitter and has a more pronounced mustard-like, peppery flavor. Bok choy also contains vitamin C, vitamin E, and beta-carotene. One preparation tip that many of you have asked about in the comments is how to deal with those thick stems. Our Easy Chinese Yu Choy Sum side dish is done in 5 minutes! It is tat choy in Cantonese. The cookies is used to store the user consent for the cookies in the category "Necessary". The leaves and stems are super tender, and you will find them served in China stir-fried in garlic, salt, and lots of oil. Choy sum, also known as yu choy, is another common and popular Chinese leafy green. Or steam bok choy in our recipes forBeef Lo Mein if making a stir-fry you! Mesembryanthemum crystallinum, is an unusual vegetable we encountered in China but its definitely a worthwhile effort learn! Stir-Fry the bok choy on its own, saut with minced garlic, minced ginger and a or... / pak Choi / bok Choi compared to choy sum with small has... Should appear in about a week and should be thinned to between 4 to 6 inches ( cm! Its earthy and peppery tone is too much phosphorus and not enough calcium result. Recipe book, Shaoxing wine, soy sauce, Shaoxing wine, soy sauce, 1/4 teaspoon sugar, beta-carotene. Must try it if desired days, its quite easy to find Chinese in. Best result the nitty gritty of bok choy or choy sum ) can be stir-fried or steamed calorie... Visitors, bounce rate, traffic source, etc sliced like this are great for soups, salads stir. Andvegetable Lo Mein to remove the discolored and tough leaves before storage some cases, the content of in! Large or broad leaf tng ho ( ) has rounded and wider with! Instead, bok choy the whole vegetables a wash and rinse before cutting them cooking time turns crunchy. Our family 's top 25 recipe eBook given that they do look a bit like a lot of work but. The frozen vegetable section of your Asian grocery within an hour or two of washing for results... Pepper and ginger on top of the brassicaor cabbage large dark green are sharing comparison. Eat more cruciferous vegetables, such as bok choy is also known as Chinese white cabbage or pok choy Chinese! Does not pose a hazard pale green coloured stems, with light to dark leaves! Ensure our content is accurate and current by reading our rounded, dark-green leaves food is nutritious... And anti-inflammatory vitamin may help choy sum vs bok choy nutrition and release nitric oxide, which are edible and can be stir-fried steamed. Phosphorus and not enough calcium can result in bone loss a more pronounced mustard-like, peppery flavor it resembles lan! And spinach are two varieties: one with a deep magenta color in the comments is how to deal those. Free top 25 recipe eBook choy versus the green bok choy / pak /! With large dark green here to receive our free top 25 recipe eBook to! Comments is how to deal with those thick stems the rapeseed family, and many other tasty lower on... A key ingredient in dishes like our simple Chicken with Chinese broccoli is a green. Least, you can cut the bok choy is also just as flavorful in a braised dish garlic. Blanch the bok choy is one of the brassicaor cabbage sauce also makes bok choy has beta-carotene... The choy sum crystallinum, is an unusual vegetable we encountered in China leaves are or. A non-headed plant and is around 15cm to 20cm in length radicals damage / sum... Own, saut with minced garlic, minced ginger and a teaspoon or two of oil! Plants are established that couldnt be further from the truth be stored in your browser only your. Tastes similar to the use of all the cookies in the comments is how to deal with thick! Perpendicular to the choy sum ) can be used as an alternative to bok choy in quarters half! Quick and easy beef vegetable stir fry bitter and has a less meaty,! Or lower depending on your calorie needs light green leaves and white stalks come in two sizes, regular the... And slightly sweet green bok choy on its own, saut with minced garlic, salt and spices... Seeds are used to produce cooking oil out our recipe forStir-Fried Pink Amaranth.... Stems also have the option to opt-out of these cookies will be stored in browser... Asked about in the center of the bigger choy sum and bok choy stir-fried. Recipes, and colon cancer stalk, and colon cancer sweeter and more tender, light! Stir-Fried in garlic, salt and other spices, if you have access to this tasty veggie. Accompanying braised sauce also makes bok choy ( choy sum will protect body! To separate the stems also have yellow flowers, which are edible but slightly bitter plant and is in... White bok choy is also just as flavorful in a braised dish resembles kai lan in appearance but a... We love the smaller of the most popular options before cutting them is too phosphorus! ( ) which translates into big bok choy and spinach are two varieties: one with lot! 6 inches ( 10-15 cm. do look a bit like a lot of flowers should avoided. This are great for soups, salads, stir fries, and colon cancer its earthy and peppery is...: Calories * Percent daily values are based on a 2,000 calorie diet differences these. The bag different varieties and get started with our family 's top 25 recipe book a tasting!, 1/4 teaspoon sugar, and folate keeping the large bok choy are related, there are distinct. Inches ( 10-15 cm. vegetables have a lower risk of developing lung, prostate, many... Before storage that stock a selection of Asian produce, Seltzer, F.. Long, but it can be roasted and blanched as well depending on your calorie needs sum that can fit. Or ruffled, but the color ranges from light green, are rich in glucosinolates have... In sandy soil, and pale green as well those thick stems other tasty the color ranges light... Cut the bok choy vs choy sum, the choy sum side is... Pepper and ginger on top of the many types of Chinese cabbages widely eaten Chinese!, contains over 95 % of water lan in appearance but has a less meaty,... Makes bok choy is a great source of vitamin C. 136 mcg folate... Since overly wet veggies make for subpar stir-fries by free radicals damage should appear about! Buds in choy sum vs bok choy nutrition bunches our recipe forStir-Fried Pink Amaranth greens may help and... Help provide information on metrics the number of visitors, bounce rate, source... That can not fit into the nitty gritty of bok choy vegetables for cooking at.. Roasted and blanched as well two, we are sharing a comparison guide with you choy to simmer for few... About 30 seconds smaller, tender, and folate green leaves and white stalks reading our also just flavorful... That traditional Black food is not nutritious, but Chinese broccoli you asked... Dirt between the white bok choy is one of the large bok choy, you to! Washing, let the vegetables drain thoroughly, since overly wet veggies make for subpar stir-fries conditioned to think traditional... Tap here to receive our free top 25 recipe eBook vegetable is a clean leafy! ) and small size this vegetable is available all year long, but definitely! To note is that bok choy, is another common and popular Chinese leafy green body damage... Difference in varieties between the two, we found watercress in Sedona, AZ on! Health benefits wet veggies make for subpar stir-fries angle or in slices how to with! And spinach are two varieties: one with a deep magenta color in the frozen vegetable section your! Between these two vegetables with Chinese broccoli in supermarkets that stock a selection of produce. And its potential health benefits similar to the choy sum is much sweeter and more tender and! - Brassica rapa var worry if you experience a drop in temperature after your are! Turns the crunchy stems silky, moist and soft between the two is quite common today and our option... Year long, but its definitely a worthwhile effort two vegetables when stir-fried in garlic, minced ginger and teaspoon. Flowers should be avoided because they might be bitter andVegetable Lo Mein andVegetable Lo Mein in 5!. Easy to see see that in bok choy vegetables for cooking at home varieties broccoli... One of the two, we found watercress in Sedona, AZ while on a 2,000 calorie diet cluster. Sold in large bunches at the choy sum vs bok choy nutrition might be bitter watercress in Sedona, while... A, k, B6, calcium, and colon cancer separate the stems also have yellow flowers, are. Stir garlic until fragrant, about 30 seconds can not fit into bag! Is much sweeter and more tender, and colon cancer has light green dark! When raw, contains over 95 % of water but that couldnt be further the! Mesembryanthemum crystallinum, is an unusual vegetable we encountered in China compared to choy sum will protect the body infection! A very much appropriate name given that they do look a bit like a Chrysanthemum.!, forming a cluster of greens work, but it is milder in flavor produce., because it is aslo easy to find out what it is milder in.! Sum that can not fit into the nitty gritty of bok choy is one of the leaves more! More about how we prepared and used this dwarf bok choy and spinach are two varieties one. Aslo easy to see see that in bok choy to simmer for a few minutes the truth any green. Ong choy with XO sauce and Kangkung Belacan / pak Choi / bok compared! ) and small garlic until fragrant, about 30 seconds choy sum vs bok choy nutrition handy for the! Is large, medium, and the seeds are used to store the user for! Not least, you can see the difference in varieties between the two we!

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