bok choy (aka Pak Choi) is popular winter season leafy vegetable in China and Korean parts. Its succulent leaves and stalks carry certain anti-oxidant plant chemicals such as thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates that may offer protection against breast, colon, and prostate cancers

  • Fresh pakchoi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Bok-choy has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower, etc. Just 100 g of fresh Bokchoy leaves provide 4468 IU or 149% of daily-required levels vitamin A.
  • Pak choi is a very good source of vitamin K, provides about 38% of RDA levels. Vitamin-K has a potential role in the bone metabolism by promoting osteotrophic activity inside bone cells.
  • Fresh bok choy is vital source of B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

Preparation and serving methods

Trim off at its base and remove outer discolored leaves. Wash whole vegetable in cold water. Gently pat dry or place it upside down until all the water drained out.

To prepare, separate outer stalks from the base using a paring knife and slice whole plant in equal halves lengthwise. Then, chop from the stem end about an inch apart and work towards its leafy end. Add it into a variety of recipes, either combined with other vegetables or enjoy all alone in stir-fry or soup.

Here are some of the preparation tips:

  • Crispy, sweet bok choy stalks can be eaten raw, added to salads, sandwiches, and burgers.
  • Its stalks can be mix well with cabbage in coleslaw.
  • Baby bok choy can be a very attractive addition to salads and stir-fries.
  • in korean peninsula, it is employed much like napa cabbage in the preparation of "bok-choy kimchi".
  • In China and other East Asian regions, it is used much like cabbage in stew fries with added onion, garlic, bell pepper, and green chillies mixed with steamed rice and soy/chilli/tomato sauce to prepare chowmein.
  • Pak choi is one of the wonderful vegetables used generously in modern-day recipes like stir fries, soups, stuffing…etc.
  • It mixes well with cabbage, chilies, capsicum, onion, ginger, garlic, rice, tofu, seafood, meat and poultry.