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TEXARKANA, Ark. –
If you have shopped in the produce section of the supermarket lately or strolled the
aisles of the farmers market, you may have seen an odd looking vegetable with large
white stalks and dark green leaves and wondered what it was. Bok choy, also called
Chinese cabbage or pak choi, is a member of the Brassica cabbage family. It is highly
nutritious and very low in carbohydrates. You will see it a lot in Asian cuisine.
You may see Bok Choy advertised as several names, bak choi, paak choi, Chinese cabbage,
nappa cabbage or Peking cabbage. Although Bok Choy has been cultivated in China for
centuries, you can now find it growing in gardens here. Bok Choy, like many other
vegetables from its family, has the same sweet, but peppery flavor.
When purchasing bok choy, select stalks that are pure white and firm. Look for leaves
that are dark green and non-wilted. Do not select bok choy that has any brown spots
on its leaves, this type of bok choy is less flavorful. Also watch for leaves that
are limp or stalks that are slimy. These are signs of deterioration.
Baby bok choy, which is a younger version of bok choy, should be purchased following
the same standards. Once purchased, safely store unwashed bok choy in your refrigerator
for up to a week, be sure to wrap it in paper towels or an unsealed plastic bag and
store in the vegetable crisper section of the refrigerator.
To prepare, chop off enough of the base so that each stalk can be washed individually.
Rinse stalks and leaves under running water, using a vegetable brush. When cooking
mature bok choy, do not cook it whole; instead first remove its leaves from the stalks
and cut the stalks into pieces. Next, take the leaves that are removed and cut into
pieces as well. Both the stalk and leaves are edible.
Bok choy can be boiled, steamed, or stir-fried. To stir-fry, cut off the stalks and
slice. Cook for a couple of minutes and then add the leaves, steam for 3-4 minutes
and serve with soy sauce, ginger or hot peppers. Since it is a member of the cabbage
family, it cook it as you would cabbage.
It is packed full of flavor and is a delicious way to keep up with the intake of vital
vitamins such as vitamin A and C. One cup of raw bok choy contains only 13 calories,
with no fat nor cholesterol and is a good source of calcium and potassium. It is also
low in sodium and is a moderately priced vegetable.
It is not surprising that Bok Choy is quickly becoming a tasty alternative to cabbage,
as well as a healthy dietary addition.
Fresh Bok Choy can be purchased at larger supermarkets as well as the Gateway Farmers
Market, at the corner of 9th and Jefferson.
For more information, contact the Miller County Extension Office, 870-779-3609 or
visit us in room 215 at the Miller County Courthouse. We're online at firstname.lastname@example.org,
on Facebook at UAEXMillerCountyFCS/CarlaDue, on Twitter @MillerCountyFCS or on the
web at uaex.uada.edu/Miller.
Try this quick and easy recipe for Easy Bok Choy Salad. It will keep you out of the
kitchen and your friends and family will be surprised at how good Bok Choy is.
Easy Bok Choy Salad
One half cup slivered almonds or cashews, lightly toasted
1 large head bok choy, trimmed and cut into bite-size pieces
1 bunch green onions, chopped
1 red, green or orange bell pepper, sliced
2 (3 ounce) packages ramen noodles, broken into pieces
1/2 cup canola oil
1/4 cup white sugar
1/4 cup balsamic vinaigrette salad dressing
1 tablespoon soy sauce
Toss bok choy, green onions, red pepper, and ramen noodles with the almonds or cashews.
In a separate bowl, whisk one half cup canola oil, sugar, balsamic vinaigrette dressing,
and soy sauce in a separate bowl until combined. Pour dressing over vegetables and
toss to mix. Chill until served.
Nutrition facts per serving: 452 calories; 35.5 g fat; 31.8 g carbohydrates; 5.1 g
protein; < 1 mg cholesterol; 506 mg sodium.
By Carla Due County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Carla Due County Extension Agent - FCSU of A Division of AgricultureCooperative Extension Service400 Laurel Street, Suite 215 Texarkana AR 71854 (870) 779-3609 email@example.com
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons
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