Plants on the Plate: Bok Choy

by Denise Sullivan, Nutrition & Health Education Specialist, MU Extension-Jackson County

    Cabbage is a common spring vegetable that is enjoyed by many. I’ve always liked it in just about any form - cooked, fresh, and fermented, but have typically chosen standard head cabbage. Recently I’ve been trying other varieties and I have discovered that I really like bok choy.
     Bok choy (sometimes spelled bok choi, pak choy or pak choi) is a variety of Chinese cabbage and a member of the Brassicaceae family, within the sub-variety chinensis. This variety of cabbage does not form heads as other cabbages do, rather they have long, green leaves, with a lighter colored bulbous base that looks somewhat similar to celery. Bok choy originated in China, with records of cultivation going back to the 5th century and moved throughout Asia until the 15th century. It was introduced in Europe in the 18th century and eventually to North America in the 19th century.
      Bok choy is grown year-round in California and Hawaii and seasonally in a handful of states across the United States. It is a cool season crop and will be one of the vegetables that shows up in Midwest growing seasons in the early spring and fall. Most of the world’s crop is still grown throughout Asia, where limited farmland has led to sustainable practices of vertical farming. Bok choy is the crop of choice for vertical farming in Singapore, growing in towers up to 30 feet tall and producing nearly 1000 pounds annually for local consumption!
     Like most leafy greens, bok choy is low in calories but rich in nutrients. One cup of chopped bok choy has only 9 calories, 1 gram of fiber and is rich in vitamins A, C, K, and folate and calcium. Like other members of the Brassicaceae family, bok choy is also rich in glucosinolates, and selenium, both of which are shown to be effective in cancer prevention and management of blood sugar. Bok choy has flavor that is spinach-like in the leafy portion, while the crunchy stem end is similar to water chestnuts, with a slightly peppery undertone.
     For most preparations, leaves and stems are either chopped or julienned. Bok choy is the main ingredient in traditional kim chi, a spicy fermented side dish common in Korean cuisine. Smaller varieties of this vegetable, known as baby bok choy are often cut in half lengthwise and roasted or grilled. An easy way to start enjoying bok choy is to add to a fresh green salad or to your favorite stir fry. The recipe below is a simple and tasty dish that you can customize with your favorite protein add-in if you desire.
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Bok Choy and Mushroom Stir-Fry
(makes 4 servings)
 
1 pound bok choy
1 large carrot
8 dried shitake mushrooms
1 tablespoon canola oil
1 teaspoon minced garlic
1 teaspoon minced ginger
¼ cup low sodium chicken broth
1 tablespoon oyster sauce
1 teaspoon sesame oil
2 teaspoons cornstarch
1 tablespoon sesame seeds
6 scallions, chopped
2 cups cooked brown rice

1. Wash hands and work surfaces. Wash bok choy and carrot and drain on paper towel.
2. Prepare vegetables: chop bok choy leaves and stems into 1-inch slices. Using a vegetable peeler, cut carrot into long ribbons lengthwise. Soak mushrooms in hot water for 20 minutes, drain and slice.
3. Heat wok over medium high heat; add oil, garlic and ginger and heat until fragrant.
4. Add mushrooms and stir fry 2 minutes. Add bok choy and carrots; stir fry 1-2 minutes.
5. Combine broth, sesame oil, oyster sauce and cornstarch; add to wok and heat until thickened.
6. Serve over brown rice; sprinkle with sesame seeds and scallions before serving.

 
Nutrition information: Calories: 293, Total Fat: 7.5g, Saturated Fat: .8g, Sodium: 565mg, Carbohydrates: 52g, Fiber: 8g, Protein: 9g
 
Recipe adapted from The Spruce Eats, analyzed by verywellfit.com