Bok Choy is an excellent source of vitamins A and C, which are antioxidants that can help protect the immune system and repair cell damage. It also contains vitamins B6, K, and E, magnesium, potassium, iron, manganese, and calcium.
Bok Choy consists of a clustered base of thick stems and oval-shaped leaves, averaging 20-25 cms in length with the ability to grow up to 50 cms in length. The smooth, firm stems are bright white, crunchy, and slightly curved. When raw, Bok Choy has a crunchy, slightly fibrous consistency with a sweet, green flavour mixed with notable cabbage nuances and a mild mustard-like bite. When cooked, the texture softens into a tender consistency, and the flavour mellows into an earthy, mild taste.
Bok Choy is best suited for both raw and cooked applications such as steaming, boiling, grilling, braising, and sautéing. When used raw, the stalks and leaves can be shredded or chopped and added to salads for a crunchy bite. Bok Choy is most popularly utilised in cooked applications and can be sliced and incorporated into soups and stews or chopped into a filling for potstickers.