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PAK Choy is a type of Chinese cabbage
Picked Daily
It can be added to soups, sautéed, steamed, eaten raw, good in stir-fries
Good companions in a steamer or wok are fresh ginger, spring onions, the leaves of silver beet, rocket, spinach, sliced chilli, oyster sauce, fish sauce, rice wine, soy sauce, sherry, sesame oil, garlic. Good with tofu, chicken, pork, prawns, coconut milk.
Popular leafy-vegetable
Low in calories
Very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants
To retain the maximum number of nutrients & flavour saute rather than boil or steam. Slice and let sit for 5 minutes to enhance its health-promoting benefits before cooking.
Try bok choy raw as a substitute to cabbage in salads & coleslaws & you will be pleasantly surprised at how great it is
Toss in a salad or make an Asian slaw by adding shredded carrot, chopped coriander & toasted sesame seeds & dress with a little soy sauce, sesame oil & lime juice
Slice in half lengthways & wash well. If serving whole wash under running water riffling the leaves.. If using in a stir fry, slice the stems separately, add before the (roughly torn) leaves, fold in at the very last minute.
When blanching, you need only do so for a few seconds, thicker stemmed Bok Choy will need a little longer, But remember the appeal is in the fresh crunch.
Slice in half lengthways & wash well. If serving whole wash under running water riffling the leaves.. If using in a stir fry, slice the stems separately, add before the (roughly torn) leaves, fold in at the very last minute.
When blanching, you need only do so for a few seconds, thicker stemmed Bok Choy will need a little longer, But remember the appeal is in the fresh crunch.
After a quick steam or blanch, the less done the better.
Nutrition Information:
Source: The Concise New Zealand Food Composition Tables, 12th Edition, Plant & Food Research 2018