Ingredients in the Raw: Bok Choy

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Like the Horseman of Sleepy Hollow fame, this cabbage is headless and super powerful. Bok Choy, however, is a lot less scary, much older, and way easier to bring to parties. Read on to learn why you need this legendary leafy green in your diet.

Appearance

Bok choy is easy to recognize by its spoon-shaped leaves, which converge at the base without forming a typical cabbage head. You’ll often see it with a whitish base and vibrant green leaves.

Name-Dropping

Bok choy ais also spelled “bok choi,” “pak choy” and “pak choi.” It also goes by “Chinese cabbage,” “spoon cabbage” and “celery mustard.” Much like Snoop D̶o̶g̶ Lion, this crucifer keeps switching monikers.

A long time ago, in an empire far, far away…

Bok choy has been grown in China and other parts of Asia for over 1,500 years.

Nowadays, you can find it thriving in the Philippines, Vietnam, Canada, Hawaii, California, Florida, and New Jersey.

How to Get the Best Bok Choy

Bok choy harvest peaks mid-winter and early spring, meaning the time to buy is right now!

Look for a firm plant with moist, sturdy stems. Store it in the refrigerator in a plastic bag.

What’s your Flavor?

Bok choy has a very mild, slightly sweet taste and is easy to chew, making it super flexible as an ingredient. Eat it raw in a salad or on a burger, sauteed, boiled in a soup…The possibilities are endless.

Nutritional Dynamite

Remember that time you found a vintage Burberry cashmere sweater in the 60% off bin at your local thrift shop and lost the ability to speak in multisyllabic word forms (“AHHHH! it’s…Oh. My. Gosh!”)?

… Just me?

Okay, well, Bok choy is roughly the nutritional equivalent of that kind of triumph–a massive nutrient value with a low-calorie cost.

Check it out: In just 1 cup of bok choy, you get:

  • 64% of your daily recommended Vitamin K to keep bones healthy.
  • 59% of your daily Vitamin C to support a healthy immune system.
  • 40% of your daily Vitamin A for healthy vision.
  • over 70 different antioxidants!

More Good News

This mighty green has been shown to:

  • lower levels of “bad” cholesterol.
  • prevent multiple forms of cancer.
  • reduce the effects of Parkinsons and Alzheimers.

Getcha Some

If you’re keen to try this fabled super food, check out our Turkey and Jasmine Rice Meatballs that feature gently stir-fried baby bok choy on the side. It’s a delish dish that’s also low-calorie.

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Keep your eyes peeled for more “Ingredients in the Raw” from Home Chef, where we’ll teach you all about the exciting components of your Home Chef meals.