Bok Choy – All You Need to Know | Instacart Guide to Fresh Produce

What is bok choy

Bok choy is a green leafy vegetable and belongs to the cabbage plant family. It’s also commonly referred to as a pak choi or Chinese cabbage.  This particular variety of cabbage doesn’t develop a “head,” instead, it has white stems and broad green leaves that are crunchy.

Where did bok choy originate from

Bok choy has been enjoyed for more than 1,500 years and is native to China. Bok choy has also been grown by farmers in North America for over 100 years.

What is the nutritional value and benefits of eating bok choy

Bok Choy has excellent nutritional value that offers many added health benefits. Bok choy has fiber, which helps maintain a healthy digestive system. They also have other minerals that benefit a balanced diet.

It is a dark leafy green, which is typically full of antioxidants that help promote healthier well-being. Studies show that incorporating bok choy may help to limit your risk of developing cancer. Bok choy has Vitamins C and E, betacarotene, folate, and selenium, powerful antioxidants that may slow down tumor growths and help prevent cell damage from free radicals.

Bok choy is a source of the flavonoid quercetin, which helps reduce the body’s inflammation, which decreases the chance of developing health issues like diabetes and heart disease. The folate and Vitamin B6 in bok choy will also benefit your heart health and limit the chance of developing heart problems, especially any damage caused to your blood vessels.

Bok choy has a large amount of potassium, magnesium, and calcium, which organically reduces blood pressure and lowers sodium levels in the body. These nutrients benefit the body’s bone, eye, and skin health. They also support overall immunity by fighting off bacteria and preparing the body to respond against viruses.

Bok choy also benefits pregnancy since folate intake needs to be doubled during the prenatal period. The extra folate will ensure a healthy pregnancy and help reduce folate-deficient complications like spina bifida.

How is bok choy grown?

Bok choy is planted in the spring and also in late summer for harvest in fall. Bok choy is planted in double rows spaced roughly a foot apart and is covered with a thin layer of soil.

When is bok choy in season?

Bok choy is a relatively robust plant that can endure light frosts and small dips in temperature, making it the perfect vegetable to enjoy during the fall and winter. You can typically find bok choy in the stores in the late summer and early fall, depending on the weather during the season and when the bok choy was harvested.

How do you pick out bok choy at the grocery store?

When picking out bok choy, the freshest produce options will come in vibrant bunches. Pick a bok choy that is not wilting or yellowing. It’s also important to avoid bok choy that may be damaged with holes. Bok choy comes in various sizes, so you can pick out whichever size will fit your needs.

You can use these tips to pick out the bok choy and other produce options through our mobile app and instruct your Instacart shopper on how to pick the best produce for you. To start an Instacart order, add an item to your cart.

If you are looking to have your groceries delivered, you can easily shop for bok choy via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products.

How to store bok choy

Bok choy can be refrigerated for 3 to 7 days. Place the unwashed bok choy in a breathable plastic bag in the crisper. If you need to store the bok choy for a longer period of time, you can boil it in water for 2 minutes and then rinse with cold water and place the bok choy in the freezer.

How to tell if bok choy is bad

Bok choy is a vibrant green vegetable. If the leaves are dull or light green, the bok choy has gone bad. Other signs to look for are if the stems have turned yellow and if spots have begun to appear on the leaves and stems.

How to prepare bok choy

Bok choy has a crunch and a subtle flavor that makes a great addition to various hot and cold dishes. Bok choy is simple to prepare and is a popular ingredient in Asian soups and stir-fries.

Bok choy grows close to the ground, and since dirt will cling to the foundation of the plant, it’s necessary to keep the base intact and rinse the whole plant in running water to wash any dirt away. If the bok choy is larger, you can remove the individual stalks and wash them under warm water.

It’s common to enjoy bok choy raw; however, it will be most flavorful when cooked. If you’re pressed for time, you can add bok choy to any soups or stir-fries toward the end of cooking the meal.

If you have plenty of time to devote to cooking a meal, grilling, frying, or steaming bok choy will bring out a range of flavors. Adding seasoning like ginger, lemongrass, lemon, lime, soy sauce, olive oil, or vinegar will also bring out many flavors.

What can I substitute for bok choy?

If bok choy is not available or you’d like to try another alternative for preparing a meal, you’ll need more choices. There are a variety of fresh cabbage options that you can use to substitute for bok choy.

Swiss chard is the most common and best option to substitute for bok choy. The flavor and texture are the closest match to that of bok choy.

Napa cabbage is a good alternative and is easy to find in the grocery store. They’re also perfect if you’re looking for a substitute for a stir-fry meal. However, you won’t get the texture of juicy stems that bok choy offers.

Collard greens can be substituted for bok choy, but the flavor won’t be a match.

Where to find and buy fresh bok choy produce?

Instacart offers fresh, high-quality vegetable produce, as well as helpful same-day pick-up or delivery options near you. Use the app to start shopping to add an item. If you select the delivery option, your shopper will leave your order at the door and tell you when it has arrived.

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