Type: Leafy Green Vegetable
Quantity sold in: Bunch
Flavor: Mild, slightly mustard flavor
Use: Can be consumed raw or cooked
Grown in: High tunnel
Grown by: Horticulture Reasearch Station
Storage and Preparation
Short Term Storage: Store greens unwashed in an open plastic bag in the refrigerator (3-5 days)
Long Term Storage: Bok Choy can be frozen or canned.
More information from ISU extension on:
Preparation: Wash leaves under cool running water to remove dirt before cooking or eating. The entire Bok Choy can be eaten. Leaves are often trimmed from stems once washed because leaves and stems cook at different speeds
Cooking: More mature leaves or the stalk of Bok Choy can be cooked by boiling, steaming or sautéing. To steam, place the prepared leaves and stalks in a steamer and cook for 2-3 minutes or until just tender.
Pairings and Nutrition
Pairings: Bok Choy mild flavor is a good, fresh addition to stir-fries, soups, noodles or meat dishes. The smaller, more tender, younger Bok Choy leaves are best eaten raw such as in a salad.
Nutrition: Adults should consume 1.5-2 cups of leafy green vegetables per week according to the USDA MyPlate recommendations. Bok Choy contains high levels of vitamins C and K and is also low in calories.
Bok Choy recipes;
Stir-fried Bok Choy with Garlic and ginger
1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon minced fresh ginger
8 cups chopped fresh bok choy
2 tablespoons reduced-sodium soy sauce
Salt and ground black pepper
Heat oil in a large skillet over medium heat. Add garlic and ginger and cook 1 minute. Add bok choy and soy sauce cook 3 to 5 minutes, until greens are wilted and stalks are crisp-tender. Season, to taste, with salt and black pepper.
Crunchy Bok Choy slaw
Makes: 8 servings, 3/4 cup each
Active Time: 20 minutes
Total Time: 20 minutes
1/4 cup rice vinegar
1 tablespoon toasted sesame oil
2 teaspoons sugar
2 teaspoons Dijon mustard
1/4 teaspoon salt
6 cups very thinly sliced bok choy, (about a 1-pound head, trimmed)
2 medium carrots, shredded
2 scallions, thinly sliced
Whisk vinegar, oil, sugar, mustard and salt in a large bowl until the sugar dissolves. Add bok choy, carrots and scallions; toss to coat with the dressing.
Per serving: 33 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g carbohydrates; 1 g added sugars; 1 g protein; 1 g fiber; 132 mg sodium; 185 mg potassium.
Nutrition Bonus: Vitamin A (100% daily value), Vitamin C (40% dv).