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Bok Choy

'Ho Ma. Which means Hello in Cantonese.' So glad you came. My name is Bok Choy, but I’m also called white Chinese cabbage, and I belong to the leafy vegetable pak choi family of Chinese brassicas. My family and our relatives can seem bewildering to some people because we come in many different types, have many names which may even have different spellings depending where we come from. Our other names include Chinese White Cabbage, Chinese Chard, Chinese Mustard Cabbage, Pak Choi - as I said Confuc...no, no, no... confusing!

Let me tell you about my immediate family, so you will recognise us in the shops. We have white or green, thick, crunchy stems with light to dark green wide leaves. All parts of us are eaten.

Availability
We’re at our best before and after Easter and in the months leading up to Christmas.


Did you know?
• We’re a distant relative of broccoli, cabbage and cauliflower.

Varieties
We’re sold by type rather than variety, either as the white stemmed type (30cm long) or the light green stemmed type or Shanghai bok choy (15cm). A smaller more compact type (5-7cm) with white stems and dark green leaves is sold as baby bok choy. All three types are commonly sold in Australia.

Why Bok Choy Are Good To Eat

• In many Asian cultures, people believe that food should be their medicine. Bok choy would be a good choice as we’re an excellent source of vitamin C
• Like all Chinese vegetables we provide dietary fibre as well as some iron, calcium and folate.
• We’re a good source of beta carotene which your body can make into vitamin A. That’s a bonus for your eyes because they need vitamin A.
• 100g bok choy has 80 kJ

How They are Grown and Harvested
We’re essentially a cool season crop and grow best in the spring and autumn. Our seeds are sown directly into rich organic soil and start to germinate 5 to 10 days later.

We’re a fast-maturing vegetable (which means we grow quickly) ready to harvest 6 to 7 weeks after sowing. We’re then harvested by hand in the morning (or in cool weather) to prevent our leaves from wilting.

Choosing Bok Choy
Select those of us with fresh, bright green leaves and crisp, pale green stems.

How to Keep Bok Choy
Keep us in the refrigerator in the vegetable crisper or in a paper bag. Use within 2 days.

Prime Growing Areas

History of Bok Choy
My pak choi family of brassicas have been grown in China since the 5th century and from there we have spread throughout the remainder of Asia.

We were little known in Europe until seeds were sent there in the late 18th century. In Australia Chinese migrants, who arrived during the 1850’s Gold Rush, brought their traditional vegetables with them. When the gold petered out, many Chinese became market gardeners growing the pak choi family and other leafy green vegetables. Chinese market gardens still exist around the capital cities today.

We are now grown in Europe, Australia, North and South America and parts of Africa.

Fun Ways to Eat and Cook Bok Choy
Our leaves and young, tender stems can be steamed, boiled, stir-fried or microwaved until just wilted, 2-3 minutes. With our slight mustard taste we’re often used in Asian dishes.

Baby bok choy is also available.

Bok Choy And Vegetable Salad
Steam bok choy until wilted. Cool and mix with broccoli, asparagus, baby corn, thinly sliced red capsicum, thinly sliced water chestnuts and shallots. Season French dressing with sesame oil, soy sauce and garlic. Drizzle over salad with roasted cashews.

Bok Choy Quiche
Pan-fry one bunch of chopped bok choy leaves and one diced onion until soft. Drain and spread in prepared pastry case. Sprinkle with tasty cheese. Mix 2 beaten eggs, 2/3 cups cream and 1/3 cup milk and pour over bok choy. Bake in moderate oven for 35 minutes or until filling is set.

Bok Choy Stir-fry
Stir-fry 1 clove minced garlic with 3 cups of chopped vegetables (carrot, celery, capsicum, zucchini, snow peas, beans) in 2 tablespoons peanut oil and 1 teaspoon sesame oil. Add 1 bunch chopped bok choy and cook until just wilted. Stir in 2 tablespoons salt-reduced soy sauce and 1 tablespoon sweet chilli sauce. Serve hot sprinkled with roasted sesame seeds. Pan-fry beef, chicken or fish for added variety.

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