BOK CHOI (also hakusai, bai cai, pak choi, Chinese white cabbage)

Bok choi is thought to be the oldest of the Asian greens, many of which are subsequently described as “a type of bok choi.” It has been cultivated in China since at least the 5th century and in Europe since the 18th century. While we in the West are most familiar with one type of bok choi, the one with large green leaves and thick ivory stems that come to a bulbous base, Hong Kong farmers grow over 20 kinds of bok choi. Many more varieties can be found across the mainland and in Taiwan.

Whatever the variety, the stalks are mild and crunchy and the leaves pleasantly tangy. The stalks and leaves have quite different textures and cooking times, so in culinary terms, it's like getting two vegetables for the price of one. Be sure to give the stems a minute or two to cook before you put the leaves in so that each part cooks to perfection.

Recipe Suggestion:

Basic Stir-fry with Peanut Oil and Garlic

1 pound bok choi (or a mixture of different chois)
2 Tb peanut oil
1 tsp sugar
1 tsp minced garlic
salt or soy sauce to taste

1. Cut stems into 1-inch pieces and slice leaves coarsely.

2. Heat wok or heavy frying pan. Pour oil in. Add stems and toss over moderately high heat until somewhat softened, about 2 minutes.

3. Add sugar, garlic, salt and soy sauce. Add reserved leaves. Toss another 2 minutes. Serve. (Yield: 2 servings)

Selection Tips

Although bok choi is increasingly available year-round, it is worthwhile searching out very fresh, locally grown bok choi for the best taste and texture. This is available at farm stands and farmers’ markets in the cooler parts of the growing season-generally May and June and again in September and October. Choose bok choi with firm crisp stalks and unblemished leaves. Reject plants with wilted, bruised, or slimy leaves and bottom stems that are dried out.

Nutritional Highlights

As a member of the crucifer family, bok choi offers nutritional assets similar to those of other cabbages. It is rich in vitamins A and C and contains significant amounts of nitrogen compounds known as indoles, which appear to lower the risk of various forms of cancer. Bok choi is also a good source of folic acid. And with its deep green leaves, bok choi has more beta-carotene than other cabbages, and supplies considerably more calcium. It is very low in calories (15 per 1/2 cup), and depending on the soil it’s grown in, it can have a fair to good amount of calcium, potassium, phosphorous, and iron

Terra Brockman is a writer, editor, publisher, and nonprofit organizer who lives in central Illinois. She first encountered a genuine Asian cuisine when she lived in Japan from 1985-1990. She expanded her culinary horizons in New York City from 1990-1998. Since then she has been a freelance writer and editor, while working on her brother's organic farm where many Asian vegetables are grown.