Bok Choy is a Chinese-restaurant classic, but you can cook it at home with exceptional results!. While mature bok choy is more widely available, baby bok choy (less than 10 inches in length - usually around 6 inches) is also popular.
Bok choy is also known as bak choi, paak choi, Chinese chard cabbage and Chinese mustard cabbage.
A member of the brassica family, bok choy offers nutritional assets similar to those of other cabbages: It is rich in Vitamin C and contains significant amounts of nitrogen compounds known as indoles, phytochemicals that are believed to deactivate potent estrogens that can stimulate the growth of tumors, particularly in the breast.
Bok choy is also a good source of folate (vitamin B9). And with its deep green leaves, bok choy has more beta-carotene than other cabbages. A cup of bok choy contains nearly the entire RDA for beta-carotene.
Bok choy is by far the healthiest type of cabbage you can eat!
Bok Choy: Buy, Store & Prep
Bok choy has white stalks topped with deep green leaves. Its mild juicy sweetness is like that of romaine lettuce. Buy it for less than $1.00 per pound at supermarkets, Asian grocery stores and some farmers' markets. When buying bok choy, select stalks that are pure white and firm. Additionally, look for leaves that are dark green and non-wilted. Do not select bok choy that has any brown spots on its leaves, as this type of bok choy is less flavorful.
Store bok choy unwashed in a plastic bag in the refrigerator up to 3 days.
Prep bok choy: Chop leaves and stalks. Cook stalks 2 minutes; then add leaves. Baby bok choy is extra-tender. Cook whole, or cook chopped stalks and leaves together. Baby bok choy is best when cooked whole and used as a side dish to a meat entree.
You can cook bok choy just as you would cabbage. When cooked, bok choy has a sweet flavor and the stalks should remain firm.