March 25, 2025 • 11 mins
Spring is a great time of year to begin enjoying a greater variety of vegetables. Like Bok Choy. Don’t know what this is? If you’re completely new to plant-based eating and just stepping into the world of green leafy vegetables, you might find the words ‘Bok choy’ not only foreign looking but also strange to pronounce. What IS this vegetable, how does it taste and what can you make with it?
Let’s look at that today. In this Ingredient Spotlight episode, we’ll take a closer look at this vegetable, what it is and what’s in it nutritionally. I’ll show you that it is easy to cook and super versatile in the plant-based kitchen too! Ready? Get comfy with your favorite spring-time drink and let’s begin!
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[Plant-Based Diet, Nutrition, Meal Ideas, Ingredient Spotlight, Plant Based Eating, Whole Foods, Get Healthy, Plantbased]
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
It's that time of year again, withwarmer days, blossoming trees, and
clear blue skies, when sunshine fillsthe lengthening days and you can
hear constant cheerful bird chirps.
Have you guessed it?
Yes, it's spring!
And one of my favorite parts ofspring is the greater variety of
(00:22):
vegetables that can be enjoyed.
Like Bok choy.
But if you're completely new toplant-based eating and just stepping
into the world of green leafyvegetables, you might find the words
'Bok choy' not only foreign lookingbut also strange to pronounce.
What is this vegetable?
How does it taste?
(00:43):
And what can you make with it?
Let's look at that today.
In this Ingredient Spotlightepisode, we'll take a closer look
at this vegetable, what it isand what's in it nutritionally.
I'll show you that it is easyto cook and super versatile in
the plant-based kitchen too.
Ready?
(01:04):
Get comfy with your favoritespringtime drink and let's begin.
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?
(01:26):
Do you feel it'll be hard to changeyour meat-heavy diet and impossible
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and
practical tips to help you thriveplant-powered with more energy.
So, if you're ready to ditchthe guesswork and transform
(01:47):
your health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show
you how doable plant-based eating can be.
Let's do this!
Hi Friend, are you feelinglost and overwhelmed?
Like really lost about how to eventurn around your lifestyle and make
(02:10):
the change to plant-based eating?
Maybe you're feeling like thismember of my Community who reached
out to me recently for advice.
She asked, " Can youplease tell me how we start?
What and when do we eat?
I have been a keto carnivorefor so long, but with menopause,
I keep gaining weight."
(02:32):
If you've been used to depending onmostly meats and processed convenience
foods to make meals, it can definitelyseem hard to make a diet change
to eating mainly or only plants.
The plant-based world can also seemso big and daunting, because there are
so many new ingredients to learn aboutand new ways of prepping and cooking.
(02:52):
You're trying to do research on theinternet and figure things out, but it
often just ends in information overload.
Well, if you are looking for a simpler,easier way to make a plant-based diet
transition, join me inside the PlantPowered Life Transformation Course.
You'll get a clear step-by-step roadmapand guidance to help you move into an
(03:15):
increasingly plant-powered lifestyle,so you can enjoy better health and
do more with the people you love.
This one-stop, six -module onlineCourse will teach you essential skills
and knowledge about key plant-basedingredients, produce-stretching
and money-saving hacks, meal ideasand tasty, affordable, simple to
make whole food plant-based recipes.
(03:37):
You'll build the confidence andknowledge you need to thrive
plant-powered and sustain it for life.
Find out more details atplantnourished.com/ppltcourse or
see the link in the show notes.
Now, if you've been around for alittle while in the plant-based
diet world, the words Bok choymay be rather familiar to you.
(04:00):
You may already have had the chance totry it, perhaps at a restaurant, and
possibly even cooked with it before.
But for someone brand new to plant-basedeating, this term can seem like just
another strange sounding ingredient that'sequally foreign to you in the kitchen.
That's why I'm doing this episode today.
(04:22):
I love Bok choy and would lovefor you to get to know it too.
I'm excited to share more about thiseasily likable Asian vegetable with you.
So let's shine thespotlight on Bok choy now.
First, what exactly is Bok choy?
Bok choy is a green leafyvegetable that is part of the
(04:42):
cruciferous family botanically.
This means it is in the same familyas other cruciferous vegetables
like cabbage, broccoli, and kale.
Are you surprised to know this?
Bok choy originated from China andhas a long history as a beloved
vegetable used in Chinese cuisine.
(05:02):
The entire plant can be eaten, fromthe stem to the leaves, and it can
be enjoyed either raw or cooked.
Since I am Chinese ethnically andspent part of my growing up years
in Singapore, a Southeast Asiancountry, Bok choy is a vegetable I
naturally ate lots of while growing up.
And it is still one of myfavorite vegetables now.
(05:26):
In Northern Hemisphere countries likethe United States, Bok choy is a leafy
vegetable you may see more abundantlysold in stores and at Farmer's
markets starting in the springtime.
But in Asian countries where the climateis hot for the majority of the year,
the conditions are more favorable forit to be grown pretty much year-round.
(05:48):
So what do you get nutritionallywhen you eat Bok choy?
Let's look at that next.
Bok choy is a source of keynutrients like vitamins A, C, and K.
It is also a good source ofcalcium, fiber, potassium, beta
carotene, iron, and folate.
Not only that, the calcium from Bokchoy is well absorbed into our bodies,
(06:13):
which makes it an especially greatleafy vegetable to include in meals.
This is just one of the manythings I love about Bok choy.
Now here's how to recognize and buy Bokchoy when you next go grocery shopping.
Nowadays, most big North Americanand European supermarkets will
(06:33):
likely carry Bok choy, but ifyou don't find them there, check
an Asian grocery store near you.
Sometimes, you may see other supermarketlabels for this vegetable such as pak
choy or Bok choi, with an alternatespelling of choy as 'c h o i', but
they all refer to the same vegetable.
(06:55):
It may also be categorized underthe generic term of Chinese cabbage.
Though there are a wide range ofvarieties, I usually see two main types
of Bok choy sold in grocery stores.
These are the traditional Bok choyand Shanghai Bok choy varieties.
You may see other varietiessold at Farmer's markets.
(07:17):
The traditional Bok choy is larger withthick white stems and big dark green
leaves, while Shanghai Bok choy tendsto be smaller in size with lighter
green leaves and pale green stems.
Some say Bok choy looks a little likea celery lettuce hybrid, because it
has green leaves and succulent midribs, rising up from a bulbous base.
(07:41):
Either way, if there is a section forAsian vegetables in your local grocery
store, have a look there first, as itwill likely be displayed for sale there.
Now let's get to the fun part.
How do you enjoy Bok choy?
I already shared that one ofthe things I love about Bok
choy is how nutrient rich it is.
(08:03):
Well, here are a few other things Ilove about this leafy green, mainly its
taste and how easy it is to cook up.
If you haven't tried Bok choyyet, know that when raw, it has
a tender, slightly crunchy biteto it and tastes mildly sweet.
Also, Bok choy may look bulky when you buyit and take up some space in the fridge.
(08:28):
But, when you cook it, it actually cooksthrough relatively fast and shrinks
down quite a bit in size as well.
So here's a pro tip for enjoying it.
Don't overcook it.
Now besides having a mild tasteand being easy to cook, I also
love how versatile Bok choy can be.
(08:49):
It can be used in so manydifferent ways in dishes.
Here are just some ideasfor you to consider.
One simple way to enjoy Bok choy is to eatit raw, chopped or shredded in a salad.
You could also add some raw choppedBok choy leaves into a smoothie.
It works - I've done it lots of times.
(09:10):
Other ways to enjoy them are to add someinto a soup, into a stew, or sauté them
on their own to form a tasty side dish.
You can also use some choppedBok choy when cooking up noodle
stir-fries or fried rice dishes.
I hope you see that there are justso many ways Bok choy can be enjoyed.
So today we looked at what Bok choy is,what's in this leafy green nutritionally,
(09:35):
and how to recognize and buy Bok choyat the store or in Farmer's markets.
I also gave you pro-tips about cookingthem and showed you that there are
lots of ways you can enjoy them.
Now here's an action step you can take.
The next time you're at the store, buysome fresh Bok choy and try this leafy
green out at home in a few differentways, using some of the ideas I suggested.
(10:01):
Now, if you've never ever had Bokchoy before, or never cooked with
it at home yet, it might help totry experimenting with the smaller
Shanghai Bok choy vegetable varietyfirst, then later branch out to try
the larger traditional Bok choy.
But see what is available atthe stores near you first.
(10:21):
I hope you enjoyed today's episode andsee how much there is in the plant-based
world to learn about and explore,especially since we only looked at one
plant-based ingredient in today's episode.
I hope you'll grow to enjoy andlove Bok choy as much as I do.
Remember, if you want to easily masterthe basics of plant-based eating and
(10:43):
grow in knowledge and confidence usingkey whole food plant-based ingredients,
see the link in the show notes or go toplantnourished.com/ppltcourse to find
out if the online Plant-Powered LifeTransformation Course is right for you.
I would love to support youmore in your plant-based diet
journey through this Course.
(11:08):
Thank you so much for listening.
If this podcast has inspired,encouraged, or helped you in some
way to transform your health,I would love to hear about it.
Please take 30 seconds to rateand leave a written review on
Apple Podcasts to let me know.
It will encourage me so much tohear how this podcast has positively
impacted and made a differencein your journey towards wellness.
(11:31):
And share about this podcast witha friend or loved one so we can
all thrive in the best health.
Remember, plant-based eatingcan be easy and doable.
See you in the next episode, my Friend.
It's that time of year again, withwarmer days, blossoming trees, and
clear blue skies, when sunshine fillsthe lengthening days and you can
hear constant cheerful bird chirps.
Have you guessed it?
Yes, it's spring!
And one of my favorite parts ofspring is the greater variety of
(00:22):
vegetables that can be enjoyed.
Like Bok choy.
But if you're completely new toplant-based eating and just stepping
into the world of green leafyvegetables, you might find the words
'Bok choy' not only foreign lookingbut also strange to pronounce.
What is this vegetable?
How does it taste?
(00:43):
And what can you make with it?
Let's look at that today.
In this Ingredient Spotlightepisode, we'll take a closer look
at this vegetable, what it isand what's in it nutritionally.
I'll show you that it is easyto cook and super versatile in
the plant-based kitchen too.
Ready?
(01:04):
Get comfy with your favoritespringtime drink and let's begin.
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?
(01:26):
Do you feel it'll be hard to changeyour meat-heavy diet and impossible
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and
practical tips to help you thriveplant-powered with more energy.
So, if you're ready to ditchthe guesswork and transform
(01:47):
your health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show
you how doable plant-based eating can be.
Let's do this!
Hi Friend, are you feelinglost and overwhelmed?
Like really lost about how to eventurn around your lifestyle and make
(02:10):
the change to plant-based eating?
Maybe you're feeling like thismember of my Community who reached
out to me recently for advice.
She asked, " Can youplease tell me how we start?
What and when do we eat?
I have been a keto carnivorefor so long, but with menopause,
I keep gaining weight."
(02:32):
If you've been used to depending onmostly meats and processed convenience
foods to make meals, it can definitelyseem hard to make a diet change
to eating mainly or only plants.
The plant-based world can also seemso big and daunting, because there are
so many new ingredients to learn aboutand new ways of prepping and cooking.
(02:52):
You're trying to do research on theinternet and figure things out, but it
often just ends in information overload.
Well, if you are looking for a simpler,easier way to make a plant-based diet
transition, join me inside the PlantPowered Life Transformation Course.
You'll get a clear step-by-step roadmapand guidance to help you move into an
(03:15):
increasingly plant-powered lifestyle,so you can enjoy better health and
do more with the people you love.
This one-stop, six -module onlineCourse will teach you essential skills
and knowledge about key plant-basedingredients, produce-stretching
and money-saving hacks, meal ideasand tasty, affordable, simple to
make whole food plant-based recipes.
(03:37):
You'll build the confidence andknowledge you need to thrive
plant-powered and sustain it for life.
Find out more details atplantnourished.com/ppltcourse or
see the link in the show notes.
Now, if you've been around for alittle while in the plant-based
diet world, the words Bok choymay be rather familiar to you.
(04:00):
You may already have had the chance totry it, perhaps at a restaurant, and
possibly even cooked with it before.
But for someone brand new to plant-basedeating, this term can seem like just
another strange sounding ingredient that'sequally foreign to you in the kitchen.
That's why I'm doing this episode today.
(04:22):
I love Bok choy and would lovefor you to get to know it too.
I'm excited to share more about thiseasily likable Asian vegetable with you.
So let's shine thespotlight on Bok choy now.
First, what exactly is Bok choy?
Bok choy is a green leafyvegetable that is part of the
(04:42):
cruciferous family botanically.
This means it is in the same familyas other cruciferous vegetables
like cabbage, broccoli, and kale.
Are you surprised to know this?
Bok choy originated from China andhas a long history as a beloved
vegetable used in Chinese cuisine.
(05:02):
The entire plant can be eaten, fromthe stem to the leaves, and it can
be enjoyed either raw or cooked.
Since I am Chinese ethnically andspent part of my growing up years
in Singapore, a Southeast Asiancountry, Bok choy is a vegetable I
naturally ate lots of while growing up.
And it is still one of myfavorite vegetables now.
(05:26):
In Northern Hemisphere countries likethe United States, Bok choy is a leafy
vegetable you may see more abundantlysold in stores and at Farmer's
markets starting in the springtime.
But in Asian countries where the climateis hot for the majority of the year,
the conditions are more favorable forit to be grown pretty much year-round.
(05:48):
So what do you get nutritionallywhen you eat Bok choy?
Let's look at that next.
Bok choy is a source of keynutrients like vitamins A, C, and K.
It is also a good source ofcalcium, fiber, potassium, beta
carotene, iron, and folate.
Not only that, the calcium from Bokchoy is well absorbed into our bodies,
(06:13):
which makes it an especially greatleafy vegetable to include in meals.
This is just one of the manythings I love about Bok choy.
Now here's how to recognize and buy Bokchoy when you next go grocery shopping.
Nowadays, most big North Americanand European supermarkets will
(06:33):
likely carry Bok choy, but ifyou don't find them there, check
an Asian grocery store near you.
Sometimes, you may see other supermarketlabels for this vegetable such as pak
choy or Bok choi, with an alternatespelling of choy as 'c h o i', but
they all refer to the same vegetable.
(06:55):
It may also be categorized underthe generic term of Chinese cabbage.
Though there are a wide range ofvarieties, I usually see two main types
of Bok choy sold in grocery stores.
These are the traditional Bok choyand Shanghai Bok choy varieties.
You may see other varietiessold at Farmer's markets.
(07:17):
The traditional Bok choy is larger withthick white stems and big dark green
leaves, while Shanghai Bok choy tendsto be smaller in size with lighter
green leaves and pale green stems.
Some say Bok choy looks a little likea celery lettuce hybrid, because it
has green leaves and succulent midribs, rising up from a bulbous base.
(07:41):
Either way, if there is a section forAsian vegetables in your local grocery
store, have a look there first, as itwill likely be displayed for sale there.
Now let's get to the fun part.
How do you enjoy Bok choy?
I already shared that one ofthe things I love about Bok
choy is how nutrient rich it is.
(08:03):
Well, here are a few other things Ilove about this leafy green, mainly its
taste and how easy it is to cook up.
If you haven't tried Bok choyyet, know that when raw, it has
a tender, slightly crunchy biteto it and tastes mildly sweet.
Also, Bok choy may look bulky when you buyit and take up some space in the fridge.
(08:28):
But, when you cook it, it actually cooksthrough relatively fast and shrinks
down quite a bit in size as well.
So here's a pro tip for enjoying it.
Don't overcook it.
Now besides having a mild tasteand being easy to cook, I also
love how versatile Bok choy can be.
(08:49):
It can be used in so manydifferent ways in dishes.
Here are just some ideasfor you to consider.
One simple way to enjoy Bok choy is to eatit raw, chopped or shredded in a salad.
You could also add some raw choppedBok choy leaves into a smoothie.
It works - I've done it lots of times.
(09:10):
Other ways to enjoy them are to add someinto a soup, into a stew, or sauté them
on their own to form a tasty side dish.
You can also use some choppedBok choy when cooking up noodle
stir-fries or fried rice dishes.
I hope you see that there are justso many ways Bok choy can be enjoyed.
So today we looked at what Bok choy is,what's in this leafy green nutritionally,
(09:35):
and how to recognize and buy Bok choyat the store or in Farmer's markets.
I also gave you pro-tips about cookingthem and showed you that there are
lots of ways you can enjoy them.
Now here's an action step you can take.
The next time you're at the store, buysome fresh Bok choy and try this leafy
green out at home in a few differentways, using some of the ideas I suggested.
(10:01):
Now, if you've never ever had Bokchoy before, or never cooked with
it at home yet, it might help totry experimenting with the smaller
Shanghai Bok choy vegetable varietyfirst, then later branch out to try
the larger traditional Bok choy.
But see what is available atthe stores near you first.
(10:21):
I hope you enjoyed today's episode andsee how much there is in the plant-based
world to learn about and explore,especially since we only looked at one
plant-based ingredient in today's episode.
I hope you'll grow to enjoy andlove Bok choy as much as I do.
Remember, if you want to easily masterthe basics of plant-based eating and
(10:43):
grow in knowledge and confidence usingkey whole food plant-based ingredients,
see the link in the show notes or go toplantnourished.com/ppltcourse to find
out if the online Plant-Powered LifeTransformation Course is right for you.
I would love to support youmore in your plant-based diet
journey through this Course.
(11:08):
Thank you so much for listening.
If this podcast has inspired,encouraged, or helped you in some
way to transform your health,I would love to hear about it.
Please take 30 seconds to rateand leave a written review on
Apple Podcasts to let me know.
It will encourage me so much tohear how this podcast has positively
impacted and made a differencein your journey towards wellness.
(11:31):
And share about this podcast witha friend or loved one so we can
all thrive in the best health.
Remember, plant-based eatingcan be easy and doable.
See you in the next episode, my Friend.
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