Answer:

Also known as Chinese mustard cabbage, bok choy (or pak choy) originated in Asia as part of the Brassica family. Its relatives include broccoli and brussels sprouts. In Chinese, the word "bok" means "white", and "choy" means "vegetable" — even though it's mostly green. When it was first introduced in Australia and New Zealand, it could only be bought from specialist Chinese market gardeners, but today, bok choy is readily available in major supermarkets.

The nutritional benefits?
The nutrition offered in bok choy is similar to that of other cabbage. It contains vitamins A and C and some B vitamins and it's a good source of folate. You can also receive small amounts of calcium from bok choy, which is helpful for those who struggle to get enough calcium in their diets.

Choosing and storing bok choy:
The two most common types of bok choy are mature and baby. Mature bok choy has a hard white stem with large, dark green leaves. The baby bok choy has a pale green stem and short, green leaves — and the stems are much softer and easier to eat. When choosing either variety, select those that have a firm stem and vibrant green leaves. Avoid leaves that are starting to yellow. Keep bok choy in the refrigerator in the vegetable crisper or in a paper bag, and use before it begins to wilt.

How do I cook bok choy?
Bok choy cooks quickly and is most commonly used as an ingredient in stir-fry. The leaves can be used instead of spinach, or it can simply be placed in the microwave and steamed for 2-3 minutes, then drizzled with soy sauce and enjoyed as an accompanying vegetable dish. For a modern twist on this favourite appetiser try our recipe for Asian green triangles .

This information is provided by the Sanitarium Nutrition Service.