Greens the Asian way

Bok choy doesn’t seem like it would have much more to offer nutritionally than iceberg lettuce. It seems so pale. But it’s a particularly good source of vitimans A and K.

Happily, these are two nutrients that most Americans aren’t in short supply of. Vitamin K deficiency is seen mainly in people who have taken massive amounts of antibiotics and have disrupted the flora in their digestive system.

Vitamin A is mainly deficient in people in poorer countries, and it can have some serious consequences, such as causing night blindness and birth defects. It can also make the body more susceptible to infections; perhaps this is why the swine flu has been so much deadlier in Mexico than in the United States (so far, at least).

On that note, bok choy is also a good source of that most famous immune-system booster, vitamin C. If you’ve been reading this column regularly, or any food and nutrition columns, you know that C is not only the best way to fight a cold, it’s also one of the super antioxidants, which rid the body of potentially cancer-causing agents.

At this point in the story, you might be scratching your head and asking, “But what exactly is bok choy?� Chances are you’ve eaten it at your favorite Chinese restaurant, in soups or a stir fry. You might have noticed it also in the produce aisle of a well-stocked grocery store (Big Y and Guido’s in Great Barrington often carry it).

Bok choy is, scientifically speaking, a kind of Chinese cabbage, but it looks like a very delicate, no-frills cousin of Romaine lettuce. It has a white base that holds floppy rabbit-like ears that graduate from white at the base to light green at the tips.

My colleague, Marsden Epworth, lived three years in China and Indonesia, and she is particularly fond of baby bok choy.  Mature bok choy is darker green and more chard-like. The baby version is more delicate. Here’s one of her ideas for serving baby bok choy.

Baby bok choy in soup

Marsden Epworth

The soup part is a snap.  Just dilute good canned chicken stock (or your own, even better) by a third with water. Bring to a simmer with peppercorns, a slice or two of ginger, two chopped scallions, a crushed garlic clove, one small dried Asian chili, seeded, and a good swig of gin. It will be ready when you are.

Clean the baby bok choy, cut it in half crossways and slice the white stalks lengthways into thin strips.

Leave the green tops whole. In a tablespoon or two of peanut oil, stir fry the stalks with a slice of ginger, a clove of crushed garlic and a dash of salt. This takes just a minute or two. Add the green tops and fry briefly, then steam for a minute by adding a tablespoon of stock, stirring all the time. You’re done.

Strain simmering chicken stock into bowls. Add bok choy, and top with cooked shrimp,  soaked tree ears, chopped scallions, shredded chicken, maybe a few noodles — whatever you have in the refrigerator that looks  beautiful and tastes delicious. That’s it. 

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