Botanical name: Brassica campestris
Cultivated in China for centuries, bok choy has played a large part not only in its cuisine but in traditional Chinese medicine. Today, it’s a staple in both Asian and American recipes.
A deep green leafy vegetable that resembles Romaine lettuce on top and a large celery on the bottom, bok choy is a crucifer more closely related to cabbage. The entire vegetable can be used and is often added raw to salads for a satisfying crunch. In soups, the leaves and stalks should be chopped and added separately, since the stalks take longer to cook.
Bok choy can also be steamed or boiled, but the stir-fry method of cooking seems to release the best flavors. Kimchee is the Korean name for pickled bok choy. When shredded, it makes great coleslaw. An alternate take: try bok choy sautéed with ginger and garlic. All these are ideal methods of preparation for a ready-made food that also happens to be loaded with life-giving nutrients.
Food as Medicine recipe per Dr. Weil
1 pound Bok Choy
2 teaspoons expeller-pressed canola oil
2 large cloves garlic, minced
1/4 teaspoon hot red pepper flakes
1/4 teaspoon dry mustard powder
2 tablespoons rice vinegar
1 teaspoon soy sauce
1 teaspoon light brown sugar
1. Wash and drain Bok Choy, remove any tough stems, and slice leaves into 1/2-inch shreds.
2. Heat the canola oil in a skillet over medium heat. Add the garlic and red-pepper flakes and stir-fry for one minute.
3. Add the greens along with the mustard and stir to coat with the spices.
4. Combine the rice vinegar, soy sauce, and sugar and add to the Boc Choy greens in the skillet.
5. Cook covered over medium heat until vegetables are tender, about five minutes.
My easy and quick recipe:
Chop ginger and garlic. Stir-fry for 1 min on the hot skillet. Add chopped Bok Choy. Sprinkle with salt to taste. Mix and stir-fry for 5 min. Done!
Until next time, my dear friends.
All photographs belong to Luda @PlantsandBeyond.com except for the two long heads of Bok Choy on the wooden surface.