Miller County Newsletters
Haley's Comment
Cooking with Bok Choy
May 16, 2007
What is Bok Choy?
As you shop the produce section of the supermarket or farmers market, you may
notice some odd looking vegetables that you haven’t cooked with before. One of
those vegetables gaining popularity is bok choy.
Bok choy, a member of the Chinese cabbage family, is smaller than other
cabbages and has wider leaves. The stalks are a pale green color and do not
resemble other cabbages in taste or appearance. Instead, the taste is similar to
spinach or Swiss chard and it can be eaten raw as single stalks or in salads, or
cooked for use in soups or stir-fries.
You may see bok choy advertised as several names, bak choi, paak choi,
Chinese cabbage, nappa cabbage or Peking cabbage. Although bok choy has been
cultivated in China for centuries, it is now commonly grown in the USA. With the
common growth, bok choy is available year round from supermarkets and in the
fall and spring months at our local farmers market.
Selection
Fresh bok choy can be purchased at larger supermarkets as well as at the
Downtown Farmers Market, 9th and Jefferson. When purchasing bok choy, select
stalks that are pure white and firm. Additionally, look for fresh looking leaves
that are dark green and non-wilted. Do not select bok choy that has any brown
spots on its leaves, this type of bok choy is less flavorful. Also watch for
leaves that are limp or stalks that are slimy. These are signs of deterioration.
Baby bok choy, which is a younger version of bok choy, should also be purchased
according to these standards.
Storage and Preparation
Once purchased, you can safely store unwashed bok choy in your refrigerator
for up to a week, provided that you wrap it in paper towels or an unsealed
plastic bag and store in the vegetable crisper section of the refrigerator.
To use your bok choy, chop off enough of the base so that each stalk can be
washed individually. Rinse stalks and leaves under running water, using a
vegetable brush. When cooking mature bok choy, do not cook it whole; instead
first remove its leaves from the stalks and cut the stalks into pieces. Next
take the leaves that were removed and cut them into pieces as well. Both the
stalk and leaves are edible.
Bok choy is very adaptable. It can be boiled, steamed, or stir-fried. In a
stir-fry, cut off the stalks and slice. Cook for a couple of minutes and then
add the leaves. If you need a quick recipe, chop and steam for 3-4 minutes and
serve with soy sauce, ginger or hot peppers. Since it is a member of the cabbage
family, it can be cooked as you would cabbage.
Nutritional Value
Bok choy is also gaining popularity because of its nutritional value. One cup
of raw bok choy contains only 13 calories, with no fat or cholesterol. It is
also a good source of calcium and potassium, high in vitamins A and C, and low
in sodium. Because of bok choy’s nutritional value and ease of preparation, it
is not surprising that it is quickly becoming a tasty alternative to cabbage, as
well as a healthy dietary addition.
Cathy Jenkins, a Red Dirt Master Gardener, has perfected her recipe for
oriental slaw, which she demonstrated this past weekend at the market. Enjoy!
Oriental Slaw
Slaw:
4 cups shredded cabbage
2 cups diced bok choy
1 cup shredded carrots
½ chopped onions
Dressing:
½ cup honey
¼ cup vinegar
3 tablespoons Dijon mustard
¼ cup mayonnaise
1 ½ teaspoon sesame oil
Combine slaw mixture in serving bowl. In another bowl, whisk together
dressing ingredients, pour over slaw mixture and toss. Top with 1 cup Chow Mein
noodles and ¼ cup slivered almonds. Serve immediately.
Tried and True Tip: Cathy suggests adding 2 diced chicken breasts to make
this a hearty meal.
For additional information on bok choy, including recipes, contact the
University of Arkansas Cooperative Extension Service, Miller County at 400
Laurel, Suite 215, Texarkana; 870-779-3609;
chaley@uaex.edu.
We appreciate your feedback!
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