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3 min read

This week’s Vegetable Box Feature: Bok Choy

Did you know?

  • It has a mild, peppery flavor that makes it suitable for many dishes or salads.
  • The great thing about this vegetable is that it retains its crunchiness, even when cooked.
  • Bok choy originated in China and has been grown there since 400 AD, and it wasn’t until the late 1700s that they were introduced to Europe.
  • It is full of vitamins A and C. One cup of cooked bok choy provides more than 100% of the recommended dietary allowance (RDA) of A, and close to two-thirds the RDA of C
  • The translation of the Cantonese words ‘bok choy’ is ‘white vegetable’ in English, and there is often great confusion over the vegetable’s numerous names, which can vary depending on country or location, while some refer to different varieties.
  • Sometimes bok choy has freckles! They are called pepper spots. This is a harmless cosmetic condition that doesn’t impact taste or texture.

Fun Fact

  • It doubles as a vegetable AND a spoon. Bok choy is sometimes called a soup spoon because of the shape of its leaves.

Where to Store it?
For optimal freshness, don’t wash bok choy until you’re ready to use it. Unused parts can stay fresh in the refrigerator for up to 6 days.

Preparation
The leaves and the stalks can both be cooked, but they should be separated before washing to ensure that both parts are thoroughly cleansed. To cut Bok Choy, cut the greens off and keep them separate from the whites part since they need less time to cook.


How to Use:
Bok choy, known for its mild flavor, is good for stir-fries, braising, and soups. You can also eat it raw.


Recipes:

Sesame Ginger Bok Choy
Created by: Holly Nilsson

This side dish is simple, nourishing and packed with delicious flavors.


Ingredients:

  • 1 TBSP vegetable oil
  • 2 cloves garlic crushed and chopped
  • 1 tsp fresh ginger
  • 8 heads baby bok choy
  • 1 tsp sesame oil
  • 1 TBSP soy sauce
  • 1 TBSP water
  • ¼ tsp chili flakes
  • sesame seeds for garnish


Instructions:
1. Combine sesame oil, soy sauce, water and chili flakes in a small bowl. Set aside.

  1. Heat the oil in a large skillet and cook the garlic and ginger until fragrant, 1 to 2 minutes.
  2. Mix in the whites of the bok choy and cook 3-4 minutes. Add soy sauce mixture and leaves and cook 2 minutes more or until heated through and leaves are gently wilted.
  3. Sprinkle with sesame seeds and serve.

 

Bok Choy and Cucumber Salad
Created by:
Adam Hickman

Thinly slice the bok choy stalks and leaves for a salad that's full of color and texture. You can also use larger bok choy, but save the wide, fibrous ends of the stalks for a dish where they'll be cooked.


Ingredients:

  • 2 tsp toasted sesame oil
  • 1 tsp rice vinegar
  • 1 tsp reduced-sodium soy sauce
  • 1/2 tsp minced fresh garlic
  • 2 cups thinly sliced baby bok choy
  • 1/2 cup thinly sliced red bell pepper
  • 3/4 cup thinly sliced cucumber
  • 2 tablespoons fresh cilantro leaves

 

Instructions:
1. Combine first 4 ingredients in a medium bowl, stirring with a whisk.

  1. Add bok choy and remaining ingredients; toss to coat.
  2. Serve & enjoy!

Roasted Bok Choy
Created by: Crystal & Co.


A delicious side to serve with your favourite protein.


Ingredients:

  • 2 baby bok choy, cleaned
  • 2 TBSP olive oil
  • Kosher salt and fresh cracked pepper, to taste

Instructions:

  1. Cover a rimmed baking sheet with parchment paper. This will make for super easy clean up.
  2. Cut the baby bok choys in half, length wise.
  3. Place them on the parchment paper, sliced side up.
  4. Sprinkle them with the olive oil.
  5. Next sprinkle them with Kosher salt and fresh cracked pepper.
  6. Pop them in a 400° oven for about 15 minutes.
  7. They will caramelize on top, enjoy!

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