If you’ve never grilled bok choy, you’re in for a treat. It’s a cruciferous vegetable, grouped with cabbages. Bok choy is actually a non-heading Chinese cabbage. It may remind you a bit of celery with its stalks. The flavor of bok choy is not as strong as cabbage and makes for a mild, sweet green similar to chard.
It’s easy to grill and makes for a different grilled vegetable than you may be familiar. It’s versatile and has a flavor most everyone likes.
Health Benefits of Bok Choy
Bok Choy is great choice for its anti-inflammatory nutrients and antioxidants for cancer and cardiovascular diseases. It contains more Vitamin A than other cruciferous vegetables like cauliflower, cabbage, Brussels sprouts and broccoli. It’s also a good source of fiber and protein, while being low in calories with only 20 calories per cup of bok choy.
Bok Choy Nutrition:
Bok choy is loaded with vitamins and minerals:
- Potassium
- Folate
- Vitamins B1, B2, B3 and B6
- Vitamin K
- Calcium
- Manganese
- Iron
- Phosphorus
- Choline
- Magnesium
- Niacin
- Copper
- Omega-3 fatty acids
- Zinc
- Pantothenic acid
Selecting Bok Choy
When selecting bok choy, be sure to choose baby/immature bok choy. The younger bok choy will have tender stalks and measure about six inches tall.
The greens on the top of the stalks should be a healthy, true green. Baby bok choy will have slightly lighter green leaves. Make sure they are not wilted.
The stalks should be firm and white. Remember fresh bok choy will not have wilted stems or leaves. Of course, your best bet is to grow it in your garden.
Steps to Grilling Baby Bok Choy
1. Clean Bok Choy
Rinse bok choy. Fill a bowl of water to dip and rinse the stalks. This helps loosen the dirt between the stalks that sometimes does not come out with rinsing.
2. Cut Bok Choy
Cut bok choy in half and trim tops.
3. Season Bok Choy
You can go all out seasoning bok choy or just use oil, salt and pepper. You can also make a sauce to dip the grilled bok choy.
4. Grilling Directions
Preheat grill then turn down to medium heat. Cook center side down for about 10 minutes. Move off heat and flip to finish cooking until tender.
If you’re using larger Boy Choy, check out this video on how the stalks are cooked individually:
Want to learn more about health benefits and growing bok choy?
Health Benefits of Bok Choy
PDF on Anticancer Properties of Hydroxycinnamic Acids
Growing Guide Bok Choy from Cornell University
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