Bok choy has a stellar lineup of nutrients that help promote bone health — including iron, calcium, phosphorus, magnesium and bone-building vitamin K. In addition, this superfood is a much healthier alternative to fat-filled milk for getting the RDA of calcium and preventing calcium deficiency. It has a look that is similar to that of Chinese broccoli, but the stalk is less meaty. Phosphorus and calcium are also key minerals found in teeth and bones. Using. remove with a slotted spoon and serve with a sprinkling of lime or lemon juice. (Optional) If you're serving the meal with noodles, cook them in the same poaching liquid for extra flavour. 1 bunch Choy Sum; 2 tablespoons peanut or grapeseed oil; 2-3 cloves garlic, minced; 1-1/2 tablespoons soy sauce; 2 teaspoon water; 1 teaspoon sesame oil; Instructions. Fill the sink with fresh water and drop the choy sum in to wash. Vitamin C or Ascorbic acid is needed by our body to develop immunity and keep diseases like common cold, flu, scurvy away. Amount Per 100 g. Calories. parachinensis).Choy sum is a transliteration of the Cantonese name (Chinese: 菜心), which can be literally translated as "heart of the vegetable". Choy Sum has a milder, sweeter taste, than Bok Choy, Broccoli Rabe or Mustard Greens, especially when cooked. How does this food fit into your daily goals? It has a texture that’s somewhere between Chinese broccoli and baby bok choy. Pac Choi can be harvested at any stage, but if you want full-sized plants, watch for signs of bolting. Choy sum (also spelled choi sum or "cai xin" using Pinyin) is a leafy vegetable commonly used in Chinese cuisine.It is a member of the genus Brassica of the mustard family, Brassicaceae (Brassica rapa var. However, you will notice that choy sum is actually kind of slimmer than bok choi. Nutrition Facts Generic Choy sum. parachinensis). They are an excellent source of vitamin A and a good source of folate, iron and fibre. 100 g provides 45 mg or 75 % of daily requirements of vitamin C. Regular consumption of foods rich in vitamin C help the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. 17 / 2,000 cal left. Choy Sum/Chai Sim/Yu Chai. Sign Up. 0 Kcal. The greens are also a good source of calcium and contain some potassium and iron. Chinese greens like boy choy, gan lian, Yu Choy and cabbage appears on almost typical Chinese meals. choy sum nutrition facts and nutritional information. Find calories, carbs, and nutritional contents for choy sum and over 2,000,000 other foods at MyFitnessPal.com. Find calories, carbs, and nutritional contents for baby choy-sum and over 2,000,000 other foods at MyFitnessPal.com. Occasionally mistaken for baby bok choy, this Asian vegetable more closely resembles celery in shape as well as color. Chinese love leafy greens: choy sum, kai lan, bok choy, gai choy, etc. Calorie Goal 1,983 cal. 100 % 1g Protein. It would be delicious served alongside some tofu bulgogi , General Tso’s chickpeas , … Choy sum, like most Asian greens, are packed with nutrients. 0 %--Carbs. About a 100 gm of choy sum gives 45 mg of Vitamin C which is as good as 75% of our daily requirement. Find nutrition facts for over 2,000,000 foods. In everyday Chinese meal, there is always a vegetable dish to complement other main dishes. Wash and trim the ends into 4-5cm lengths before cutting choy sum stems and leaves. It will steam cook. parachinensis or Brassica chinensis var. Remove the greens from the water and drain, rinsing briefly with cold water. Microwave for 3 minutes on high.Place cho Nutrition. A lesser, much more fragile variety of bok choy, the choi sum plant creates little, yellow flowers in the centre of every stalk. Log In. 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