Shanghai bok choy is more commonly called baby bok choy in the United States. It is a smaller, younger version of bok choy. It is part of the mustard or cabbage family and provides nutritional benefits that are similar. Because this cabbage is small and tender, it provides a milder flavor and has more leaves than ribs or stalks than other types of Asian cabbages.
Description
Bok Choy is a member of the brassicaceae family. It is an Asian vegetable that has crisp white ribs and leaves that are dark green. The base of bok choy is bulb-shaped. Baby bok choy has stems and leaves that are olive green. Bok choy prefers to grow in well-drained, loamy soil that is slightly acidic. It does best in temperatures that range from 60 to 70 degrees Fahrenheit. Bok choy will tolerate a light frost but should be harvested beforehand.
Types Available
According to Tufts University, American markets offer the variety of bok choy that has the thick white ribs and bright green leaves and may be labeled as pak choi, Peking cabbage or Chinese cabbage, as well as Shanghai, which is commonly referred to as baby bok choy. Asian markets also offer other varieties as well, including tat soi, which has a rosette appearance, and bok choyis, which is also called spoon cabbage.
Nutritional Values
One cup of shredded raw bok choy, including the Shanghai or baby version, will yield only nine calories with no saturated fats. It does provide 38.5 mg of omega-3 and 29.4 mg of omega-6 fatty acids. Bok choy is a rich source of vitamin A, with 3,128 international units; of vitamin C, with 31.5 mg; of vitamin K, with 31.8 mcg; and of folate, with 46.2 mcg per serving. A serving of bok choy also provides several minerals, such as 73.5 mg of calcium, 13.3 mg of magnesium, 25.9 mg of phosphorus, 176 mg of potassium and 45.5 mg of sodium.
Selecting and Storing
When choosing and using baby bok choy, you should look for bright green leaves that show no signs of yellow or wilting. You can store bok choy in the refrigerator in an unsealed plastic bag, to allow for circulation, and it will keep fresh for up to three days.
How to Prepare
Plan on one baby bok choy serving one to two people. Because this type is very mild in flavor, it should not be overly cooked or prepared with heavy, strong seasonings or sauces. Common preparations include lightly stir-frying, very minimal steaming or even grilling by slicing in half lengthwise and lightly spraying with oil.
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