Bok choy is a vegetable most commonly associated with Asian cooking. It is also known as white cabbage even though it does not grow in the traditional round, head-shaped cabbage form that Americans are accustomed to seeing. Instead, bok choy grows in more of a blade shape and varies in length with the small, tender baby bok choy coveted for its sweet crunch.
Yukina Savoy is another green available at the market, you'll find it at Kimberton CSA. You can use it just as you would bok choy.
Packed with vitamins A and C, is one of the top nutritional powerhouses. One cup of bok choy provides more than 100% of the recommended daily allowance of vitamin A, and 2/3 that of vitamin C. As a cruciferous vegetable, it is also an excellent source of phytonutrients; cancer-fighting compounds found only in plants.
To use bok choy, slice only the end of the stem from the vegetable. Separate the leaves and gently submerge in water to remove debris. Thinly chop both the white and green parts. Bok choy cooks quickly and can be added to stir-frys and soups during the last minute of cooking.
This recipe for miso soup is fast, warming, and makes great leftovers. Miso, a paste made from fermented soybeans, has its own wonderful nutritional profile. It is a complete protein (contains all essential amino acids) and is a probiotic which helps promote a healthy digestive tract. Stop by Down to Earth Harvest for some wonderful Kennett Square mushrooms to use in the soup!
2 leeks, sliced thin
1 tablespoon olive oil
4 garlic cloves, minced
1 block firm tofu, rinsed, drained, cut into ¼ inch thick cubes.
2 carrots, sliced
10 oz., of mushrooms of your choice, sliced
6 tablespoons white miso
2 cups thinly sliced bok choy
2 green onions, thinly sliced
Chinese noodles or udon noodles, cooked to package directions, optional
In a stock pot, sauté’ leek in olive oil for about 5 minutes. Add garlic, and cook, stirring, for 1 minute. Add tofu, carrot, mushrooms, and 5 cups of water. Bring to a simmer and cook until carrot is softened, about 5 minutes.
Put miso in a small bowl and add ½ cup of soup liquid, whisking until miso is incorporated. Stir mixture into soup, along with bok choy and black pepper, stirring to combine.
To serve, ladle soup into bowl, sprinkle with green onions. Top with noodles if desired.
Submitted by Dana Curley, Immaculata University Nutrition Student