Bok choy

Last updated
Bok choy
Bok Choy (49553125456).jpg
Brassica rapa subsp. chinensis
Species Brassica rapa
Cultivar group Chinensis
Origin China, 5th century AD [1]

Bok choy (American English, Canadian English, and Australian English), pak choi (British English, South African English, and Caribbean English) or pok choi is a type of Chinese cabbage ( Brassica rapa subsp. chinensis) cultivated as a leaf vegetable to be used as food. Varieties do not form heads and have green leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens. Its flavor is described as being between spinach and water chestnuts but slightly sweeter, with a mildly peppery undertone. The green leaves have a stronger flavor than the white bulb. [2] [3]

Contents

Chinensis varieties are popular in southern China, East Asia, and Southeast Asia. Being winter-hardy, they are increasingly grown in Northern Europe.[ citation needed ] Originally classified as Brassica chinensis by Carl Linnaeus,[ citation needed ] they are now considered a subspecies of Brassica rapa.They are a member of the family Brassicaceae.

Spelling and naming variations

Bok choy cooks in 2 to 3 minutes by steaming, stir-frying, or simmering in water (8 minutes if steamed whole). The leaves cook faster than the stem. It is often used in similar ways to other leafy vegetables such as spinach and cabbage. [10] It can also be eaten raw. [11] It is commonly used in salads.

Preserving

Dried bok choy is saltier and sweeter. Pickled bok choy remains edible for months. [12] Immature plants have the sweetest, tenderest stems and leaves. [13]

Nutritional value

Cooked bok choy
Bokchoycooked.jpg
Bok choy, raw
(chinensis, pak choi)
Nutritional value per 100 g (3.5 oz)
Energy 54 kJ (13 kcal)
2.2 g
Dietary fiber 1.0 g
Fat
0.2 g
1.5 g
Vitamins and minerals
Vitamins Quantity
%DV
Vitamin A equiv.
27%
243 μg
25%
2681 μg
Thiamine (B1)
3%
0.04 mg
Riboflavin (B2)
5%
0.07 mg
Niacin (B3)
3%
0.5 mg
Pantothenic acid (B5)
2%
0.09 mg
Vitamin B6
11%
0.19 mg
Folate (B9)
17%
66 μg
Vitamin C
50%
45 mg
Vitamin K
38%
46 μg
Minerals Quantity
%DV
Calcium
8%
105 mg
Iron
4%
0.80 mg
Magnesium
5%
19 mg
Manganese
7%
0.16 mg
Potassium
8%
252 mg
Sodium
3%
65 mg
Other constituentsQuantity
Water95.3 g

Percentages estimated using US recommendations for adults, [14] except for potassium, which is estimated based on expert recommendation from the National Academies. [15]

The raw vegetable is 95% water, 2% carbohydrates, 1% protein and less than 1% fat. In a 100-gram (3+12-ounce) reference serving, raw bok choy provides 54 kilojoules (13 food calories) of food energy and is a rich source (20% or more of the Daily Value, DV) of vitamin A (30% DV), vitamin C (54% DV) and vitamin K (44% DV), while providing folate, vitamin B6 and calcium in moderate amounts (10–17% DV).

History

Bok choy evolved in China, where it has been cultivated since the 5th century CE. [1]

See also

Related Research Articles

<span class="mw-page-title-main">Kohlrabi</span> Biennial cultivar of wild cabbage

Kohlrabi, also called German turnip or turnip cabbage, is a biennial vegetable, a low, stout cultivar of wild cabbage. It is a cultivar of the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, and gai lan.

<span class="mw-page-title-main">Turnip</span> Type of root vegetable

The turnip or white turnip is a root vegetable commonly grown in temperate climates worldwide for its white, fleshy taproot. Small, tender varieties are grown for human consumption, while larger varieties are grown as feed for livestock. The name turnip – used in many regions – may also be used to refer to rutabaga, which is a different but related vegetable.

<span class="mw-page-title-main">Cabbage</span> Leafy vegetable in the flowering plant family Brassicaceae

Cabbage, comprising several cultivars of Brassica oleracea, is a leafy green, red (purple), or white biennial plant grown as an annual vegetable crop for its dense-leaved heads. It is descended from the wild cabbage, and belongs to the "cole crops" or brassicas, meaning it is closely related to broccoli and cauliflower ; Brussels sprouts ; and Savoy cabbage.

<span class="mw-page-title-main">Broccoli</span> Edible green plant in the cabbage family

Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, or florets, usually dark green, arranged in a tree-like structure branching out from a thick stalk, which is usually light green. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different but closely related cultivar group of the same Brassica species.

<i>Brassica</i> Genus of flowering plants in the cabbage family Brassicaceae

Brassica is a genus of plants in the cabbage and mustard family (Brassicaceae). The members of the genus are informally known as cruciferous vegetables, cabbages, mustard plants, or simply brassicas. Crops from this genus are sometimes called cole crops—derived from the Latin caulis, denoting the stem or stalk of a plant.

<span class="mw-page-title-main">Cauliflower</span> Vegetable in the species Brassica oleracea

Cauliflower is one of several vegetables cultivated from the species Brassica oleracea in the genus Brassica, which is in the Brassicaceae family.

<span class="mw-page-title-main">Kale</span> Form of cabbage with green or purple leaves

Kale, also called leaf cabbage, belongs to a group of cabbage cultivars primarily grown for their edible leaves. It has also been used as an ornamental plant.

<span class="mw-page-title-main">Chinese cabbage</span> Vegetable of the bok choy plant

Chinese cabbage is either of two cultivar groups of leaf vegetables often used in Chinese cuisine: the Pekinensis Group and the Chinensis Group.

<span class="mw-page-title-main">Rapini</span> Species of edible plant

Rapini is a green cruciferous vegetable, with the leaves, buds, and stems all being edible; the buds somewhat resemble broccoli. Rapini is known for its bitter taste, and is particularly associated with Mediterranean cuisine. It is a particularly rich dietary source of vitamin K.

<span class="mw-page-title-main">Gai lan</span> Leaf vegetable

Gai lan, kai-lan, Chinese broccoli, or Chinese kale is a leafy vegetable with thick, flat, glossy blue-green leaves with thick stems, and florets similar to broccoli. A Brassica oleracea cultivar, gai lan is in the group alboglabra. When gone to flower, its white blossoms resemble that of its cousin Matthiola incana or hoary stock. The flavor is very similar to that of broccoli, but noticeably stronger and slightly more bitter.

<span class="mw-page-title-main">Choy sum</span> Leafy vegetable

Choy sum is a leafy vegetable commonly used in Chinese cuisine. It is a member of the genus Brassica of the mustard family, Brassicaceae. Choy sum is a transliteration of the Cantonese name, which can be literally translated as "heart of the vegetable". Choy sum is also called yu choy. It is also known as Chinese flowering cabbage.

<span class="mw-page-title-main">Leaf vegetable</span> Plant leaves eaten as a vegetable

Leaf vegetables, also called leafy greens, pot herbs, vegetable greens, or simply greens, are plant leaves eaten as a vegetable, sometimes accompanied by tender petioles and shoots. Leaf vegetables eaten raw in a salad can be called salad greens.

<i>Brassica rapa</i> Species of flowering plant

Brassica rapa is a plant species that has been widely cultivated into many forms, including the turnip, komatsuna, napa cabbage, bomdong, bok choy, and rapini.

<i>Brassica juncea</i> Species of flowering plant

Brassica juncea, commonly brown mustard, Chinese mustard, Indian mustard, Korean green mustard, leaf mustard, Oriental mustard and vegetable mustard, is a species of mustard plant.

<span class="mw-page-title-main">Savoy cabbage</span> Variety of cabbage plant

Savoy cabbage is a variety or cultivar group of the plant species Brassica oleracea. Savoy cabbage is a winter vegetable and one of several cabbage varieties. It has crinkled, emerald green leaves, which are crunchy with a slightly elastic consistency on the palate.

<i>Suan cai</i> Traditional Chinese pickled vegetables

Suancai is a traditional Chinese pickled Chinese cabbage or Chinese mustard, used for a variety of purposes. Suancai is a unique form of paocai, due to the ingredients used and the method of production.

<span class="mw-page-title-main">Tatsoi</span> Variety of Brassica rapa

Tatsoi is an Asian variety of Brassica rapa grown for greens. Also called tat choy, it is closely related to the more familiar bok choy. This plant has become popular in North American cuisine as well, and is now grown throughout the world.

<span class="mw-page-title-main">Napa cabbage</span> Subspecies of flowering plant

Napa cabbage is a type of Chinese cabbage originating near the Beijing region of China that is widely used in East Asian cuisine. Since the 20th century, it has also become a widespread crop in Europe, the Americas, and Australia. In much of the world, it is referred to as "Chinese cabbage".

<i>Zha cai</i> Pickled mustard plant stem from Chongqing, China

Zha cai, also romanized as Cha tsai, is a type of pickled mustard plant stem originating from Chongqing, China. The name may also be written in English as cha tsai, tsa tsai, jar choy, jar choi, ja choi, ja choy, or cha tsoi. In English, it is commonly known as Sichuan vegetable, Szechwan vegetable, or Chinese pickled vegetable, although all of these terms may also refer to any of a number of other Chinese pickles, including the several other types in the Sichuan province itself.

The Future 50 Foods report, subtitled "50 foods for healthier people and a healthier planet", was published in February 2019 by the World Wide Fund for Nature (WWF) and Knorr. It identifies 50 plant-based foods that can increase dietary nutritional value and reduce environmental impacts of the food supply, promoting sustainable global food systems.

References

  1. 1 2 Sanderson, Helen; Renfrew, Jane M. (2005). Prance, Ghillean; Nesbitt, Mark (eds.). The Cultural History of Plants. Routledge. p. 115. ISBN   0415927463.
  2. "What Does Pak Choi Taste Like?". Thrive Cuisine. 2 March 2019. Retrieved 13 December 2021.
  3. "Genetic Characterization of Brassica rapa chinensis L.,B. rapa parachinensis (L. H. Bailey) Hanelt, and B. oleracea alboglabra (L. H. Bailey) Hanelt Using Simple Sequence Repeat Markers" (PDF). Philippine Journal of Science. December 2009. Retrieved 16 February 2023.
  4. "Brassica rapa var. glabra in Flora of China". efloras.org. Retrieved 2022-04-28.
  5. "Ingredient Spotlight: Shanghai Bok Choy". 5 October 2011.
  6. "Regular vs. Shanghai Baby Bok Choy | Cook's Illustrated".
  7. "Help is on the way for consumers confused by the wide array of Asian vegetables on sale". 2009-10-22. Archived from the original on 2007-08-20. Retrieved 2011-09-08.
  8. "Asian vegetable names" (PDF). Archived (PDF) from the original on 2006-10-30.
  9. Ekman, Jenny (October 2008). "Improving Market Access for Asian Vegetables" (PDF). Rural Industries Research and Development Corporation. Retrieved 2023-12-06.
  10. "Pak choi". BBC Good Food. Retrieved 2 February 2022.
  11. "Can You Eat Bok Choy Raw". Leftover Guide. 6 August 2023. Retrieved 7 August 2023.
  12. "6 Ways to Store Bok Choy so It Lasts Longer". Homestratosphere. 20 May 2019. Retrieved 20 February 2023.
  13. "Harvesting Bok Choy Plants: How And When To Pick Bok Choy". Gardening Know How. 29 July 2012. Retrieved 20 February 2023.
  14. United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 2024-03-27. Retrieved 2024-03-28.
  15. National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN   978-0-309-48834-1. PMID   30844154. Archived from the original on 2024-05-09. Retrieved 2024-06-21.
  16. "National Treasure Diaporama—Qing dynasty Jadeite Cabbage". National Palace Museum. 2017.