Bok Choy is a variety of Chinese white cabbage that falls into the cruciferous vegetable category with kale, Brussels sprouts, and broccoli. A cool season vegetable with two possible growing seasons. One in early spring for a spring-to-early-summer harvest, or in late summer and early fall for a mid- to late-fall harvest. It has crisp stalks surrounded by smooth, tender leaves with a flavor somewhere between cabbage and chard. Bok choy grows best in cool weather but is not winter hardy. If your winters are not mild you will need to grow Bok choy indoors. Hot, dry conditions can also cause it to bolt.
Like all cruciferous vegetables, Bok choy contains a wide variety of vitamins and minerals. It’s particularly high in vitamins C and K. And contains some fiber.
It is also rich in antioxidants, which protect cells from oxidative damage that can lead to inflammation and various chronic diseases. Vitamin C is one of the many antioxidants in Bok choy. It is also a rich source of selenium, which has been shown to have anticancer benefits. Did I mention minerals? Bok choy contains calcium, phosphorus, zinc, magnesium. Great for maintaining bone health and regulating blood pressure. Bok choy is also a good source of folate and vitamin B6. It is also a rich source of vitamin K which is great unless you are on blood thinning medication. Significant changes in vitamin K intake can interfere with the effectiveness of these medications. This is because vitamin K plays a role in blood clotting. Best to check with your doctor before introducing this vegetable into your diet.
Bok choy is permitted on a low-FODMAP diet.
Provides non-dairy calcium which is excellent for anyone staying away from dairy.
Bok choy is at its peak in winter. When choosing Bok choy, look for vibrant, green leaves (leaf blades) with firm white stems that are a little moist.
Bok choy should be stored in the crisper drawer of the refrigerator in a loose or perforated plastic bag for airflow. It will last three to four days in the refrigerator. Don’t wash until immediately before cooking. Freezes well, can last between 10 and 12 months in the freezer.
Bok Choy Soup
3 cups chicken broth
1 tsp red pepper flakes
2 tsp soy sauce
2 tsp sesame oil
1 garlic clove, chopped
10 Bok choy leaves, thinly chopped
Bring chicken broth to a boil.
Stir in red pepper flakes, soy sauce, sesame oil, and garlic.
Add Bok choy leaves and simmer until the leaves wilt and turn dark green. Up to 10 minutes. Extras: Shrimp, chicken, mushroom, noodles