Recipe: Baby Bok Choy with Ginger and Scallion

April 29, 2012 · 16 comments

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What else would you do with bok choy but make it into an Asian style dish? Bok choy is one of the vegetables that is grown by my CSA farmer and I get plenty of it in early summer. I really like the baby bok choy because it seems to be sweeter. Here is a quick and easy side that complements any meat, fish or chicken dish and is full of vitamins and minerals.

Chinese Cabbage

Bok choy is also known as Chinese cabbage and is very similar to a variant cultivated in Zhejiang around the 14th century. During the following centuries, it became popular in northern China. It was 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. Chinese cabbage is now commonly found in markets all over the world.

Bok Choy, ginger, scallion, chinese food

Two Varieties

There are actually two very distinct varieties of Chinese cabbage: Brassica rapa, with subspecies pekinensis and chinensis. These vegetables are both related to the Western cabbage, and are of the same species as the common turnip. Both have many variations in name, spelling and scientific classification–especially the bok choy or chinensis variety.

Also called Pekinensis cabbages, this variety has broad green leaves with white petioles, tightly wrapped in a cylindrical formation and usually forming a compact head. This is commonly known as Chinese cabbage.

Chinensis varieties do not form heads; instead, they have smooth, dark green leaf blades forming a cluster reminiscent of mustard or celery. This is bok choy as we know it. Chinensis varieties are popular in southern China and Southeast Asia. Being winter-hardy, they are increasingly grown in Northern Europe.

Nutrition Facts

Bok choy is a good source of dietary fiber, thiamin, riboflavin, niacin, magnesium and phosphorus, and a very good source of Vitamin A (I think this is probably beta carotene), Vitamin C, Vitamin K, Vitamin B6, folate, calcium, iron, potassium and manganese.

Additionally, the omega 3 to 6 ratio is very good — almost 1:1. As this vegetable is rich with minerals, it should always be eaten with a little butter or ghee added in to the oils as butter fat contains the fat soluble mineral activators and will ensure that the minerals will be absorbed.

As a member of the brassica family, bok choy should always be cooked, especially if you have thyroid issues, due to the goitrogens inherent to this family of vegetables.

Baby Bok Choy, ginger scallion, garlic

Baby Bok Choy with Ginger and Scallion

Ingredients

Instructions

  1. Remove the outer leaves of the bok choy and compost them if you can
  2. Rinse all the inner leaves and separate them
  3. In a large fry pan with a cover, heat 1 tablespoon sesame oil and the butter or ghee on medium to medium low
  4. Place all the bok choy leaves in the pan and mix up with the oils
  5. Place the cover on the pan and let cook until wilted and the stalks are softened — about 5 – 7 minutes
  6. Be sure to keep an eye on the pan as you don’t want to overcook the bok choy
  7. When you see the stalks softening add the roasted sesame oil, ginger and scallion for a minute or two and stir in
  8. Add the garlic for the last minute just to warm up (if you are adding coconut aminos here is where to do this)
  9. Remove from heat and plate (an oriental looking plate would be nice)
  10. Add salt to taste
  11. Serve immediately or may be quickly reheated in a pan later

This post is share at: My Meatless Monday, Sugar Free Sunday, Real Food 101. Monday Mania, Barnyard Hop, Melt in Mouth Monday, Meatless Monday, Slightly Indulgent Tuesday, Hearth & Soul Hop, Traditional Tuesday, Tasty Tuesday 33, Gluten Free Wednesday, Sustainable Ways, AllergyFree Wednesday, Whole Food Wednesday, Healthy 2Day, Real Food Wednesday, Whole Foods Wednesday, Tastastic, Full Plate Thursday, Creative Juice Thursday, Simple Lives Thursday, Pennywise Platter, Country Homemaker Hop, Freaky Friday, Foodie Friday, Fresh Bites Friday, Fresh Bites Friday, Fight Back Friday, Friday Food, Seasonal Celebration, Summer Salad Sunday

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{ 13 comments… read them below or add one }

1 Hanna April 29, 2012 at 8:35 pm

Read the title and my mouth started watering!
Im gonna plant some bok choy so I can try it fresh!

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2 Jill April 29, 2012 at 9:07 pm

Hi Hanna,
I think you will love this recipe!

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3 Penniless Parenting May 1, 2012 at 9:37 am

I’m a little jealous- this recipe looks so good but I don’t think they sell it locally… Thanks for sharing!

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4 -h May 1, 2012 at 12:39 pm

I love bok choy. This recipe seems like a perfect addition to any summer time fish or chicken meal. I will add this to my “to-do” list.

-h

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5 Bebe May 1, 2012 at 2:08 pm

I love your recipe for serving this vegetable as a side. Ever since our nearest Costco began selling baby bok choy I have been making the best stirfry with chicken and garlic. I love one pot meals and that’s what a stirfry is to me. I always make a pot of rice too so technically I can’t really call it a one pan meal, but I still think of it that way because all the good, nutrient dense stuff is is in the wok. Chicken thighs, skinned and boned, sliced thin. Baby bok choy, trimmed and sliced, lots of it. Minced garlic, I use 6-8 cloves. It’s what makes it all perfect and I love feeding my family boatloads of garlic! Then all I use is coconut oil with a little toasted sesame oil for additional flavor, salt and white pepper. No matter how much I make there are never any leftovers!

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6 Jill May 1, 2012 at 2:39 pm

Hi Bebe,
Yours sounds really good! I love dark meat but my family does not. That would be a good way to sneak some in!

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7 eryn May 2, 2012 at 7:03 am

Thank you for the recipe! It looks like it would be a good complement to some of the Asian dishes we make. I pinned it: http://pinterest.com/pin/91690542383774021/

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8 Judy@Savoring Today May 2, 2012 at 10:29 pm

Bok Choy is one of my favorites in stir-fry, I like the simplicity of this dish and sesame oil is always a bonus. Thanks for sharing on Hearth & Soul Hop!

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9 April @ The 21st Century Housewife May 4, 2012 at 5:18 am

I like your way of preparing bok choy. It sounds delicious with the garlic and ginger.

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10 Miz Helen May 7, 2012 at 4:27 pm

Hi Jill,
Thank you so much for sharing your awesome recipe with Full Plate Thursday. Hope you are having a great week.
Come Back Soon!
Miz Helen

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11 Laura @ Gluten Free Pantry May 8, 2012 at 1:40 am

Hi Jill,

I am crazy about bok choy! I will be featuring this tasty and very healthy recipe this week on Allergy-Free Wednesdays :)

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12 Rebecca @ Natural Mothers Network May 11, 2012 at 5:36 am

I always learn so much from your articles. Even with the most simple of recipes you offer so much illuminating advice- thank you! Rebecca @ Natural Mothers Network x

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13 Debbie @ Easy Natural Food June 27, 2012 at 1:40 pm

We love bok choy, but usually saute it with garlic….ginger is an even better idea! Thanks for sharing with Summer Salad Sunday!

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