About Bok Choy
Monash University suggests 1 cup (75 g) of chopped fresh bok choy as one serving.
Brassica rapa subsp. chinensis. Bok choy is a member of the cabbage family and can sometimes be referred to as bok choi, pak choi, or Chinese white cabbage (although there are other cabbages by this name as well, which are also called Napa cabbage, so use our visuals as a guide).
There are larger mature versions and baby bok choy available; our images show the baby. It originated in China 5,000 years ago and is now also grown in California as well as parts of Canada. The leaves and stalk have a delightful peppery flavor when raw, which mellows to a sweetness when cooked. It is packed with vitamins A and C and low in calories.
For info on other cabbages, check out our Explore An Ingredient: Cabbage.
How to Buy
Look for bok choy in well-stocked supermarkets as well as Asian markets, where it may be less expensive. The heads should look vital, with plump, smooth, unblemished stalks and fresh looking leaves. The stalks will be very white leading to the green leaves, all of which are edible.
The mature version has whiter stalks that contrast with their green leaves; the baby bok choy stems are a green tinged white color.
How to Prep & Cook
There might be some dirt down in-between the stalks; wash only right before using. For large bok choy simply cut off the very end of the root end, then separate the stalks from one another and rinse in cool water, then pat gently dry.
With baby bok choy you will often want to retain the vegetable shape, such as in a Braised Baby Bok Choy. In this case, simply swish the individual baby bok choy around in clean water.
We like to use raw bok choy stems in place of celery in tuna and egg salad; the stems and leaves in stir-fries and the baby version in stir-fries as well and also braised as mentioned above.
Simply put, enjoy raw or cooked!
Try our Low FODMAP Tofu & Baby Bok Choy and our Low FODMAP Soba Miso Soup with Bok Choy and Jammy Eggs!
How to Store
Refrigerate in crisper drawer for up to 4 days or even longer; as long as it stays looking fresh. You can also try placing in a plastic bag to increase longevity in the fridge.
Varieties
We buy the larger version when we need stalks to sub for celery and prefer baby bok choy for stir-fries and braises. If you look at seed suppliers there is quite a variety available, from those described to ones with red, purple and even golden coloration.
