Health Benefits – (1) Choy Sum

What is it and where do I get it from?

Choy Sum is one of the most popular vegetables among the Chinese and is the most popular vegetable in Hong Kong. However, Choy Sum is also used by other Asian countries auch as Thailand. Howadays, it is also widely used in the western world; and is also called flowering pak choy.
The taste of Choi Sum can be described as something between cabbage and spinach.

Choy sum is used in salads or stir-fried, lightly boiled or steamed and added to meat.

This vegetable is not always easy to find in Europe but if you are lucky and the Chinese/Asian store has regular fresh vegegtables you should be able to find it there.

What are the health benefits?

  • Rich in carotene (pro-vitamin A)
  • Rich in calcium and dietary fibres
  • Supplies potassium
  • Supplies folic acid
  • High in vitamin K  (prevention of osteoporosis, heart disease and cancer)
  • Vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1)
  • Excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C which will boost your immune system

My favorite way to prepare it!

Step 1: Buy fresh Choy Sum

Step 2: Wash and cut the ends.

Step 3: Blanch briefly in boiling water

Step 4: prepare a pan with oil and garlic. Fry until the garlic turns brownish and then add soy sauce.

Step 5: add the blanched choy sum to the sauce and stir for a minute.

Step 6: Enjoy this healthy version of stir fried chop sum with a garlic soy sauce.

You can eat it as a light main dish or as a side with meat in case you are really hungry.




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