Oriental greens

ORIENTAL greens are becoming readily available in supermarkets and oriental stores. They can be easily grown from a seed in the garden or in the greenhouse.

There are many varieties of oriental greens; the most commonly known one is bok choy, but there are many others, such as mizuna, choy sum, Chinese broccoli (gai lan) and ong choi, to name but a few of the more readily available variations.

Each variety has its own unique texture and taste. Some have several different names, depending on the region.

Mizuna is similar to rocket, and is used in salads, although it has a milder flavour. It is an excellent source of anti oxidants and folic acid, along with fair amounts of vitamins A and C.

Chinese broccoli, also known as gai lan, is sometimes also called Chinese kale. It consists of long stems with white flowers and green leaves. The stems are peeled to get rid of the fibrous layer and the leaves can be chopped. The buds of the white flower should not be in bloom when you buy this oriental green. Gai lan has a very strong broccoli flavour and can be substituted for broccoli in most recipes.

Choy sum is also known as flowering Chinese cabbage and has pale yellow flowers on thin green stems with small green leaves. It is best eaten when the pale yellow flowers are still in bud. Choy sum is a good source of vitamins K, B6 and C, along with folate, calcium, iron and potassium.

Bok choy is also known as Chinese white cabbage. It consists of smooth rounded leaves that have a similar texture to cabbage leaves. The stems are thick, crisp and white in colour. The young leaves of bok choy can be eaten raw, giving a wonderful crunch to salads.

The nutritional content is similar to choy sum and, like most oriental greens, a quick cooking style like stir frying is preferable.