Baby bok choy, also called baby pok choy, belongs to the same family as cabbage and broccoli, the cruciferous vegetables. Originally from Asia, baby bok choy can now be found in groceries and supermarkets around the world. The vegetable is available year round.
Definition
Baby bok choy is a smaller, milder and more tender version of bok choy. It is typically four to ten inches tall. The "baby" variety can be either immature bok choy plants or a special dwarf version of the plant, such as Shanghai bok choy or Canton bok choy. The scientific name of baby bok choy is Brassica rapa. Baby bok choy grows quickly and is ready to harvest about a month after planting, according to Sunset.
Nutrition
According to the Washington Post, baby bok choy are high in beta-carotene, a form of vitamin A. One serving of baby bok choy is three ounces, and contains about 14 calories. It also has calcium, folate, fiber, vitamin C, vitamin K, potassium and manganese.
Health Benefits
Baby bok choy, like other cruciferous vegetables, may offer some protection against cancer when eaten as part of a healthy diet. It is also a good choice for dieters because it's low in calories. Baby bok choy is rich in antioxidants and phytochemicals, so it may also contribute to protection against heart disease, diabetes and neurodegenerative diseases.
Features
Baby bok choy comes in heads, with a loose cluster of stalks and leaves connected at a white base. If you're purchasing baby bok choy for a meal, one to two heads per person is usually sufficient. The leaves should be bright green, not yellowed or wilted. The stalks should be firm and white or light green.
Storage
Baby bok choy should be stored in the refrigerator in an open or perforated plastic bag. Refrigerated baby bok choy can last up to a week, but the flavor is better when it is used within two or three days. Baby bok choy can also be dried to preserve it for future use.
Preparation
To prepare baby bok choy, cut off the base and wash each leaf to remove any dirt or debris. Common methods of cooking baby bok choy include steaming, stir-frying and boiling. Because the vegetable has a delicate taste, heavy sauces tend to overwhelm it. Unlike the larger version of bok choy, baby bok choy does not need to have the stem and leaves separated before cooking. PCC Natural Markets also suggests eating baby bok choy raw with a dip or in a salad.
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