This week’s box has: • Potatoes • Turnips • Raw beetroot
• Carrots • Cabbage • Parsnips • Pak choi
What is Pak Choi?
This week’s ‘first’ is the pak choi – also known as bok choy and Chinese cabbage. According to Wikipedia, pak choi is related to the cabbage and belongs to the same vegetable species as the turnip – which I would never have guessed.
All of pak choi is edible, I just cut off and discard the very bottom of the stems. The leaves can be eaten raw in salad or are quick to wilt by steaming, sauteing or stir frying.
The stalks hold their water well, which makes them refreshing to eat. They take a little longer than the leaves to cook, so put them in the pan first.
Pak Choi Recipe Ideas
Today I had half of my pak choi in a stir fry with tofu and any other random thing I could find, including a courgette, half a chilli and some brazil nuts.
If you are looking for a more adventurous recipe, here are some ideas:
- Oriental Noodle Broth with Tofu and Pak Choi
- Sesame Pak Choi
- Grilled Shrimp Satay with Peaches and Bok Choy
- Salmon “Bulgogi” with Bok Choy and Mushrooms
- Chinese Vegetables
What Nutrients Are in Pak Choi?
Pak choi is a very good source of vitamin A, vitamin C, vitamin K, riboflavin (B2), vitamin B6, folic acid, calcium, iron, magnesium, potassium and manganese, and a good source of fibre, protein, thiamin (B1), niacin (B3) and phosphorus.