Vegetable Profile: Bok Choy

Vegetable Profile: Bok Choy( Brassica rapa, Chinensis group)
See also: Pac choy
 
Description:
A sweet and mild tasting, upright green with thick succulent stalks. We love this crop for sautees and ferments, especially Korean style kimchi.
 
Nutrition:
Choy is considerably rich in calcium, antioxidant beta-carotene, and features diversity of phytonutrients common of the cabbage family. It’s a cooling and soothing tonic for the digestive system and helps expel excess water. 

​Storage:
Choy stores well in the fridge for 5-7 days in a waterproof container and with light moisture. 

Use:
The juiciness of this green is best put to use in stirfries and ferments. 

Cooked: wash and chop the choy from base to tops (excluding the roots) and add to eated olive oil, minced garlic, and soy sauce.

Fermented: Chop thinly like cabbage, salt until it tastes like seawater, and mix with carrot and other cabbage family plants. Pack firmly into a jar, with a smaller jar inside to weigh the matter down under the juices. Let ferment, covered but breathing, on the counter for 3-7 days. Cap tightly and refrigerate. Use it on everything! 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
The Art of Fermentation by Sandor Eliz Katz
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

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