BOK CHOY
Bok choy is a member of the cabbage family. It has white to pale green coloured stems, with rounded, dark-green leaves. The stems have a texture similar to celery, while the leaves are similar to spinach. Both the leaves and the stems are eaten, usually in Asian vegetable dishes or stir fries. Bok choy is available all year round, and has a slightly mustard flavour.
To Buy
Look for brightly-coloured bok choy, with firm stems and fresh-looking leaves
To Store
Store bok choy in the crisper section of your fridge for 4 to 5 days
To Prepare
Wash well in cold water then trim the base. Either cut into pieces, lengthways, or separate the stems and leaves.
Quick ideas with BOK CHOY
- For a fresh side dish, cut bok choy into quarters then steam or boil until bright green and just tender. Drain well then place onto a serving plate. Drizzle with hoisin sauce and sprinkle with chopped toasted peanuts.
- For a fresh stir fry dish, separate bok choy leaves and stems. Stir fry grated ginger, crushed garlic and diced red chilli until aromatic then add bok choy stems. Stir fry until tender then add the leaves and stir fry until just tender. Sprinkle with toasted sesame seeds before serving
Nutritional Information:
Bok choy is a good source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums. Bok Choy is also a good source of beta carotene which the body uses to make vitamin A. Vitamin A is important for vision in dim light.
| Quantity per serve (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 70kJ | 70kJ |
| Protein | 2.9g | 2.9g |
| Fat, total | 0.4g | 0.4g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 0.3g | 0.3g |
| -sugars | 0.2g | 0.2g |
| Sodium | 6mg | 6mg |
| Dietary Fibre | 2.9g | 2.9g |
| Vitamin A equivalents | 310mcg | 310mcg |
| Folate | 80mcg | 80mcg |
| Vitamin C | 55mg | 55mg |
| Calcium | 110mg | 110mg |
| Potassium | 630mg | 630mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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