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  mi-juin → fin octobre

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Bok choy

Bok choy

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Did you know that bok choy -an Anglo-American term for this variety of Chinese cabbage- is part of the cruciferae, a botanical family that helps protect us from certain cancers, such as lung and kidney cancer. digestive system? Did you know that bok choy has been eaten as a vegetable for 7000 years in China and was introduced to America in the 19th century during the Gold Rush?

Buy

In Quebec, bok choy is grown in the field during the summer and in greenhouses during the winter, and is therefore available all year round. Choose bok choy that is firm, heavy in the hand, with healthy leaves, bright in color, and spotless.

Keep

If you eat it raw, consume it within five days of purchase. If you eat it cooked, you can keep it in the refrigerator for two weeks. For later storage, blanch it for a few minutes, cut it into thin strips, refresh in ice water, put it in a bag, then in the freezer.

Prepare

Bok choy can be eaten raw, marinated, in vinaigrette, steamed, in a broth or in a wok. Avoid over-cooking so as not to lose its crunchy texture. Cut the bok choy leaves from the base and rinse quickly with cold water to remove the sand that lodges there.

Stay healthy

For 100 g of raw Chinese cabbage:

Nutrients Average content
Energy 12 kcal
Carbs 1.65g
Dietary fibre 1.05g
Calcium 86.4mg
Magnesium 17.5mg
Phosphorus 37.8mg
Potassium 249mg
Sodium 51mg
Beta-Carotene 2680 µg
Vitamin C 40.3mg
Vitamin B3 or PP or Niacin 0.48mg
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