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Bok choy


Bok choy does not store well compared to western cabbage and should be eaten within a week or so. You can store it in a perforated plastic bag or plastic container in the high-humidity drawer of your refrigerator for a few days.

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Origins and Culture

Bok Choy is also called Chinese cabbage, pak choi, white celery mustard, among other names. Its light crisp cabbage-like flavour is the perfect foil for the sweet and spicy flavours of Asian cuisine.
In fact, bok choy is related to the Western cabbage, and is of the same species as the common turnip. Cultivated in China since ancient times, bok choy is one of Asia's most popular vegetables, is low in calories, and is a nutritional powerhouse that is easy to prepare.

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Nutritional and Medicinal Properties

Bok choy is a member of the Crucifer family, a collection of highly nutritious, cancer-fighting vegetables that include cabbage, arugula, broccoli, cauliflower, kale, rutabagas, watercress and more. Like all crucifers, bok choy is full of antioxidants that protect our bodies from free radicals, which damage our DNA and cells. Free radicals can cause premature aging, cancer, cataracts, a weak immune system, and heart disease. Antioxidants neutralize these free radicals.
Bok choy is a good source of fibre, vitamin C, vitamin A, folic acid and calcium. It has more beta-carotene than other members of the cabbage family and is a great source of cancer-fighting indoles.

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Basic Cooking Instructions

Bok choy is the equivalent of buying two vegetables for the price one because the leaves and stalks have different textures that can be used for multiple purposes. The stalks are popular in stir-fries. You simply need to wash them thoroughly and stir-fry with peanut or sesame oil while seasoning them with garlic, ginger, toasted sesame, and/or soy sauce. The leaves are a perfect addition to soups and stews. If combining leaves and stems in the same dish, it is important to cook the stems first and add the leaves at the end. The key to bok choy is to keep it simple and cook it quickly.
Bok choy combines nicely with shiitake mushrooms, most meat and seafood, and other vegetables, especially carrots. In addition to stir-fries and soups, bok choy, especially baby bok choy tastes great steamed.
Preparing bok choy is simple. Trim off the heavy base, discard blemished leaves and wash thoroughly. Dirt has a tendency to collect on the inside of bok choy stems so you may need to separate the stems when washing. Cut leaves from stems and cook separately.

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