Bok Choy: Natural Food

Bok choy is an excellent source of vitamin C and vitamin A .
Bok choy is an excellent source of vitamin C and vitamin A .
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Nutritional Information:

Excellent source of vitamin C and vitamin A , and a good source of folate.

What to Look For:

Look for dark green, glossy leaves and bright white stalks. Avoid heads with brown spots on the leaves. This discoloration often indicates storage at too low a temperature and results in flavor loss.

Easy Storage and Preparation:

It will keep refrigerated in a plastic bag for up to two days. Thoroughly wash and drain. Although baby bok choy can be cooked whole, mature bok choy should be cut for cooking. Trim the leaves from the stalks, slice the stalks crosswise, and shred the leaves coarsely.

Best Uses:

Serve raw in salads. To cook, steam or boil the stalks for two minutes, then add the leaves and cook for another one to two minutes until the stalks are tender and the leaves just wilted. Drain and serve. Or stir-fry stalks in oil for two to four minutes; add leaves and stir-fry for two to three more minutes. Good with Asian flavors such as ginger and soy.


NOTE: An excellent source contains more than 20 percent of the Daily Value for that nutrient. A good source contains between 10 and 19 percent of the Daily Value.

Source: Copyright © 2000 by Ellen Haas.

From the book "Great Adventures in Food" By Ellen Haas.

Used with permission of St. Martin's Press, LLC.

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