History
The Ming Dynasty pharmacologist Li Shizhen studied the Chinese cabbage for its medicinal qualities. Before this time the Chinese cabbage was largely confined to the Yangtze River Delta region.[citation needed] The Chinese cabbage as it is known today is very similar to a variant cultivated in Zhejiang around the 14th century. During the following centuries, it became popular in northern China and the northern harvest soon exceeded the southern one. Northern cabbages were exported along the Grand Canal to Zhejiang and as far south as Guangdong.
They were introduced to Korea, where it became the staple vegetable for making kimchi. In the early 20th century, it was taken to Japan by returning soldiers who had fought in China during the Russo-Japanese War. At present, the Chinese cabbage is quite commonly found in markets throughout the world.
[edit] Varieties
Chinese cabbage, raw
(chinensis, pak choi)
Nutritional value per 100 g (3.5 oz)
Energy 10 kcal 50 kJ
Carbohydrates 2.2 g
- Dietary fiber 1.0 g
Fat 0.2 g
Protein 1.5 g
Vitamin C 45 mg 75%
Calcium 105 mg 11%
Iron 0.80 mg 6%
Magnesium 19 mg 5%
Sodium 65 mg 3%
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database
Chinese cabbage, raw
(pekinensis, petsai)
Nutritional value per 100 g (3.5 oz)
Energy 20 kcal 70 kJ
Carbohydrates 3.2 g
- Dietary fiber 1.2 g
Fat 0.2 g
Protein 1.2 g
Vitamin C 27 mg 45%
Calcium 77 mg 8%
Iron 0.31 mg 2%
Magnesium 13 mg 4%
Sodium 9 mg 0%
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database
There are two distinctly different groups of Brassica rapa used as leaf vegetables in China, and a wide range of varieties within these two groups. The binomial name B. campestris is also used.
[edit] Pekinensis
This group is the more common of the two, especially outside Asia; names such as da baicai (lit. "large white vegetable"); Baguio pechay or pechay wombok (Tagalog); Chinese white cabbage; baechu (Korean), wongbok, nappa, or napa cabbage; and hakusai (Japanese: 白菜) usually refer to members of this group. Pekinensis cabbages have broad green leaves with white petioles, tightly wrapped in a cylindrical formation and usually forming a compact head. As the group name indicates, this is particularly popular in northern China around Beijing (Peking).
[edit] Chinensis
This group was originally classified as its own species under the name B. chinensis by Linnaeus. When used in English, the name bok choy (from Cantonese; also spelled pak choi) typically refers to Chinensis. Smaller in size, the Mandarin term xiao baicai ("small white vegetable") as well as the descriptive English names Chinese chard, Chinese mustard, celery mustard, and spoon cabbage are also employed. Chinensis varieties do not form heads; instead, they have smooth, dark green leaf blades forming a cluster reminiscent of mustard or celery. Chinensis varieties are popular in southern China and Southeast Asia. Being winter-hardy, they are increasingly grown in Northern Europe.
Commercial variants of Chinensis include:
* Bok Choy (白菜, literally white vegetable); succulent, white stems with dark green leaves and Baby Bok Choy; succulent, pale green stems with leaves the same color; both quite common in US West Coast oriental markets.
* Choy Sum (Chinese: 菜心; pinyin: càixīn; literally "vegetable heart"; Hokkien chai sim), this brassica refers to a small, delicate version of pak choi. In appearance it is more similar to rapini or broccoli rabe, than the typical pak choi. In English, it can also be called "Flowering Chinese Cabbage" due to the yellow flowers that comes with this particular vegetable. "Choy sum" is sometimes used to describe the stem of any Chinese cabbage or the heart of Shanghai pak choi.
* Shanghai Pak Choi (Chinese: 上海白菜; pinyin: Shànghǎi báicài; Japanese: 青梗菜, chingensai) refers to dark green varieties where the varioles are also green. It is probably the most common vegetable in Shanghai, where it is simply called qingcai (青菜; literally "blue/green vegetable") or qingjiangcai (青江菜; literally "blue/green river vegetable").
Why Eat It
Bok choy, also known as Pak choi or Peking cabbage, forms a small but elongated head (not round like European cabbage) with plump white stalks and deep green leaves. A member of the brassica family, bok choy offers nutritional assets similar to those of other cabbages: It is rich in Vitamin C and contains significant amounts of nitrogen compounds known as indoles, as well as fiber--both of which appear to lower the risk of various forms of cancer. Bok choy is also a good source of folate (folic acid). And with its deep green leaves, bok choy has more beta-carotene than other cabbages, and it also supplies considerably more calcium. The stalks and leaves have quite different textures, so in culinary terms, it's like getting two vegetables for the price of one.
Preparation
Rinse under cold running water and shake dry. Small (baby) bok choy has a mild enough flavor to eat raw; the stalks resemble celery (although they are not "stringy" like celery), and the finely shredded leaves can go into salads. More mature specimens have a sharper flavor that is tamed with cooking: The stalks turn sweet and almost creamy, and the leaves taste something like Swiss chard.
Baby bok choy can be cooked whole by steaming or braising. When cooking more mature specimens, you'll want to cut the leaves from the stalks because the stalks will take longer to cook. Slice the stalks, and begin cooking them first. When the stalks begin to soften (about 2 minutes), add the shredded leaves and cook just until wilted.
Bok choy is a natural for stir-fries and can also be steamed. The shredded leaves are a refreshing last-minute addition to a simple soup or broth.
Bok Choy pests
Bok Choy is relatively easy to grow and can be either direct seeded or transplanted. It is attractive to insect pests such as cabbage moths. These moths can be treated organically by using a Bt spray. This spray contains a bacteria that is harmless to humans but lethal to caterpillars. The bacteria are harmless to insects other than caterpillars.
Floating Row Cover are also an effective solution to prevent cabbage moths from laying their eggs on your Bok Choy cabbage. The row cover has an added benefit of allowing the Bok Choy to endure colder temperatures than it normally would, so you can extend your season further into the winter.
Harvesting Bok Choy
When harvesting bok choy, cut the whole plant off at ground level. Pac choi can be eaten raw, cooked or marinated. Some people prefer to cook the stems and the leaves separately. Pac choi is an excellent source of potassium, vitamin A, vitamin C, folic acid, calcium and iron. It's delicate flavor and satisfying crunchiness make bok choy a great choice for those looking for a healthy treat. Since it is much milder in flavor than cabbage or mustard greens, it is a leafy vegetable that will be appreciated by people who don t usually like greens.
RECIPE FOR PAC CHOI STIR-FRY
(serves 4)
* 2 bunches bok choy 5 cloves garlic, minced
* 1 pound COOKED cubed tofu, chicken, beef or pork
* 1 pinch of salt
* 1 cup vegetable, chicken or beef stock
* 1 tbs. cornstarch mixed w/ 1 tbs. water
* 2 tbs. soy sauce
* 1 tbs. chili paste
* 1 tbs. toasted sesame oil
1. Cut bok choy leaves into 3 pieces, cut stems into 2 pieces. Wash well. Mix stock, soy sauce and chili paste.
2. Heat a nonstick skillet, add and heat oil then add garlic and bok choy. Sprinkle with salt and stir-fry over high heat for a few minutes until the greens are wilted. Add the stock, reduce heat to low, then add cooked meat or tofu. Cover and heat until meat or tofu are heated through.
3. Add cornstarch mixture and stir. Cook until thickened.
4. Serve over noodles (try udon or soba noodles) or rice.
Bok Choy has a mild flavor. The leaves taste similar to Swiss chard and the stems (called ribs) are deliciously crispy and can be substituted for celery in recipes. Since bok choy is very perishable, it is an ideal plant to grow in your garden so that you can have a fresh and ready supply of it. It will last a couple of days in your refrigerator, should be stored in a perforated plastic bag in the vegetable compartment and shouldn't be washed or rinsed until you are about to cook it.
