Healthy food
In season March: Asian greens
Varieties
There are a number of different types of Asian greens. The most common are: bok choy, pak choy (which looks similar to bok choy but has a green stem, instead of a white one), wom bok (also know as Chinese cabbage), choy sum (Chinese silverbeet), gai lan (Chinese broccoli) and gay choy (Asian mustard plant, which has a peppery taste).
Buying
Choose Asian greens that have bright green leaves and crisp stems.
Storing
Did you know? Leafy green vegetables, like Asian greens, are a great addition to your diet as they contain calcium, iron and folate, and are good sources of beta carotene.
Store in the refrigerator for up to two days.
Preparing
Wash and slightly trim the stems. Leaves and stems can be eaten raw or cooked in a variety of ways (steamed, boiled, stir-fried, etc).
4 quick ways with Asian greens
- Try an easy side that boosts the taste of any meal: pan-fry Asian greens with garlic and a dash of peanut oil for about 30 secons, until wilted. Serve hot.
- Make a frittata with an Asian twist: pan-fry onion, garlic, Asian greens, red capsicum and mushrooms. Add in some cooked hokkien noodles and a dash of soy sauce to 6 whisked eggs, then add to frying pan. Cook over low heat until almost set, then under a hot grill to cook the top.
- Add wilted Asian greens to miso soup, or try this Asian broth: bring 2 cups each of water and reduced-salt chicken stock to the boil. Reduce heat and add Asian greens, bean shoots, shredded, cooked chicken, grated ginger and chopped chilli to taste. Simmer till heated through and serve garnished with Thai basil.
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