Bok choy

Bok choy


“Bok choy” is called in American, Canadian and Australian English. “Pak choi” is called in British English language.

It is a cruciferous vegetable, which means it’s a member of the Brassica genus, along with vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage.

Specifically, it is known as Brassica rapa, sub. chinensis, a subspecies of Brassica rapa. It is closely related to cabbage and turnip.

It has a wonderfully crisp texture one would expect from a member of the cabbage family with a fresh, grassy flavor that develops as you cook it.

The vegetable is widely enjoyed in Chinese and other Asian cuisines. It is usually prepared by stir-frying, frying, or braising, but it can also be eaten raw. It is also sometimes known as Chinese white cabbage.

The vegetable is made up of long leafy stems that radiate from a bulbous central stem, similar to a bunch or celery head and about the same length.

The leaves are dark green, sometimes ruffled and sometimes flat, and the stems are white or light green, depending on the variety.

Sometimes The vegetable is harvested when immature and sold as baby bok choy.

Baby Bok vegetable can range from 3 to 6 inches in length. It tends to be slightly sweet and can be sliced like large The vegetable, separated into leaves or cooked whole.

The vegetable is a common ingredient in Chinese and other Asian cuisines and can be braised, fried and roasted. The whole plant is edible.


Serving Size: 100 grams


Total Fat: 0.2g

Cholesterol: 0mg

Sodium: 65mg

Total Carbs: 2g

Dietary Fiber: 1g

Total Sugars: 1g

Protein: 2g

Vitamin A: 223mcg

Vitamin C: 45mg

Vitamin D: 0mcg (0iu)

Vitamin E: 0.1mg

Vitamin K: 46mcg

Thiamin: 0.04mg

Riboflavin: 0.07mg

Niacin: 0.5mg

Vitamin B-6: 0.2mg

Folate: 66mcg

Vitamin B-12: 0mcg

Pantothenic Acid: 0.1mg

Choline: 6mg

Calcium: 105mg

Iron: 0.8mg

Potassium: 252mg

Phosphorus: 37mg

Magnesium: 19mg

Zinc: 0.2mg

Selenium: 1mcg

Copper: 0.01mg

Manganese: 0.16mg

Alcohol: 0g

Caffeine: 0mg

Bok Choy Recipes

Garlic Bok Choy Recipe


The oil
baby bok choy
soy sauce
sesame oil
Crushed Red Chilli (optional)

Other fantastic additions include crushed ginger, a splash of fish sauce, or a sweet chili dipping sauce.

How to cook bok choy

We want to keep our baby bok vegetable somewhat intact, so the first thing to do is cut each stalk in half or quarters (depending on the size of the The vegetable) and rinse under cold running water.

Heat a large skillet or wok over medium-high heat and add the oil.

Swirl to coat the entire surface of the pan.
As the oil heats, add the garlic and shallots and fry for 1-2 minutes, stirring constantly.

Add the bok vegetable, soy sauce and sesame oil. Toss and cover.

Cook for about 2 minutes before uncovering, tossing and covering.

Continue to cook The vegetable until the whites reach the desired doneness (I’ve found that this varies from person to person as some people prefer crunchier The vegetable, while others prefer a more well-done stir-fry).

Sprinkle with crushed red pepper, if using, and drizzle with additional sesame oil, if desired.

What to serve it

Add some shrimp for a low-carb, high-protein meal.
Serve with your favorite chicken or steak and a side of rice.
Add onions, carrots, bell peppers and broccoli for a veggie-packed stir-fry the whole family will love.
Toss with ramen and drizzle with chili sauce for a meal guaranteed to taste better than take-out.



Baby bok choy
Sesame oil toasting
Fresh garlic and ginger
Fresh shiitake
Vegetable stock or chicken bone broth
Coconut Aminos
spring onions
Coarse sea salt
Shiitake-made mushroom seasoning This is optional but really good for vegetarian or vegan pantries.

How to cook The Soup

Clean the bok choy: Halve or quarter The vegetable and rinse in cold water.

Fry: Fry garlic and ginger with toasted sesame oil and shiitake to create a flavorful base.

Simmer: Bring the broth to a gentle boil then lower the heat to release more flavor.

Taste and Adjust: Each brand of broth tastes different. Adjust the taste and spices.

Add the bok choy: Place The vegetable stem side down as if they were standing in an up position.  Then submerge the whole bundles in the broth to cook the leaf segments for 1 minute.

Garnish and serve: sprinkle with spring onions and toasted sesame oil. Serve warm or hot.


What’s Between Bok Choy and Baby Bok Choy?

Bok choy, also known as pak choy or poke choi, is a type of Chinese cabbage with smooth, broad, flat leaf blades on one end and the other end forming a bunch like celery. Can be eaten cooked or raw.

They are essentially the same.
The difference is that baby bok choy is harvested earlier to produce smaller, more tender leaves.
This means that it is much sweeter than baby bok choy and is often served directly in soups or salads.
On the other hand, bok choy is much heartier, perfect for long cooking like stir-frying.



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