Bok choy is known by many different names including pak choy (or pak choi) and Chinese cabbage. Long used in Asian cuisine, it’s a popular ingredient in stir fries, soups and spring rolls. Bok choy is very low in calories, has no fat and supplies many vitamins and minerals, but it’s especially high in vitamins C, A and K. Bok choy is a member of the cabbage family. There are three types of bok choy, all of which have tender green leaves and thick but edible stems. One type has a white stem and is about a foot long, the second type has a light green stem and is about 6 inches long and the third type–baby bok choy–is 2 to 3 inches long. The nutritional values that follow are for one cup (70 grams) of raw, shredded bok choy. This serving size has a very small 9 calories, no fats or sugar, and only 1 percent of the recommended daily value (DV) of carbohydrates. It also has 1 gram, or 2 percent of the daily value of protein. Even though it’s not a complete protein, it provides sufficient amounts of all but two amino acids.
Bok choy is an incredibly high source of the powerful antioxidant vitamins C, A and K. One cup provides 63 percent of the daily value of vitamin A, 52 percent of vitamin C and 40 percent of vitamin K. It also provides a good amount of folate (12 percent DV) and vitamin B6 (7 percent DV) and smaller amounts (1 to 3 percent DV) of the other B vitamins. You’ll receive all the essential minerals from just one small serving of bok choy. It provides 7 percent of the daily value of calcium, which is needed not only for bones and teeth but is vital for nerves and blood vessels. You’ll receive 5 percent of the daily value of potassium and 6 percent of manganese. Potassium is a key mineral for the functioning of muscles and nerves and manganese is the principal antioxidant inside the cells. Bok choy also provides 3 percent of the recommended daily value of iron, magnesium and phosphorus. It’s very low in salt content, containing only 2 percent daily value of sodium. Members of the cabbage family–called Brassica–are unique because they contain sulfur-containing compounds called glucosinolates. These compounds are responsible for bok choy’s spicy-bitter taste, but they’re also being studied for their ability to help prevent cancer. According to information from the Linus Pauling Institute, research results have been mixed, but glucosinolates may inhibit the development of colorectal, breast, prostate and lung cancers.
To cook, separate and wash the leaves. Trim off the tough base, and cut the white stem away from the green leaf. Chop the stems or slice them thin. Slice the leaves into strips. For every 4 cups of chopped bok choy, use 1/2 teaspoon of sesame oil. Heat the oil in a large skillet over medium-high heat. Add the stems and saute for two or three minutes, then add the leafy parts and cook about one minute longer. Add a pinch of brown or white sugar and a dash of soy sauce. Remove the pan from heat, cover it, and let the vegetables steam for approximately one more minute. Serve hot.