Yu choy, also known as "choy sum" or "Chinese flowering cabbage," is a leafy green vegetable popular in Asian cuisine. Its crisp texture, delicate flavor, and vibrant green color make it not only a culinary delight but also offers a range of health benefits. Rich in essential vitamins, minerals, and antioxidants, yu choy is a valuable addition to a balanced diet. While commonly found in Asian markets, it is also a popular item at many spring farmers markets, including some of our personal favorites like the Bethesda Central Farm Market in Maryland, and Eastern Market in D.C. or if you wanted to connect directly with a farm, Young Harvests, based in West Virginia.
Key nutrients found in yu choy include:
Vitamin C: Supports immune health, promotes collagen production, and acts as an antioxidant.
Vitamin A: Essential for maintaining eye health, skin health, and immune function.
Folate: A crucial nutrient for DNA synthesis and cell growth.
Calcium: Strengthens bone health and muscle function.
Fiber: Promotes digestive health and aids in maintaining healthy cholesterol levels.
In Traditional Chinese Medicine (TCM), yu choy is often used to support digestion, detoxification, immune function, and is recognized for its anti-inflammatory property. More than just a tasty vegetable, yu choy is a nutrient powerhouse that supports overall well-being. Whether stir-fried, sautéed, steamed, or added to soups and broths, it pairs beautifully with garlic, ginger, and soy sauce. One of our favorite preparations is a simple recipe, which you can find below. Regardless of how you decide to enjoy it, yu choy can help keep your body nourished and balanced.
Easy Weeknight Yu Choy with Sauce
Ingredients
1 pound yu choy (can be substituted with baby bok choy)
2 tbsp oil
1 cup vegetable broth
2 tbsp coconut aminos
1 tsp mushroom powder
1 tsp date syrup (or raw honey)
1 tsp arrowroot powder
1 tsp sesame oil
Water (for boiling)
Directions for Sauce:
Whisk together arrowroot powder with 2 tablespoons of the vegetable broth to create a slurry. Set aside.
Heat the remaining broth in a small saucepan over medium heat.
Add the coconut aminos, mushroom powder, and date syrup, stirring to combine.
Once the mixture begins to simmer, whisk in the arrowroot slurry.
Stir continuously until the sauce thickens.
Remove from heat and set aside.
Directions for Yu Choy
Bring a large pot of water to a boil
Wash yu choy thoroughly, rinse multiple times to remove any sand or debris.
Once the water is boiling, add salt, and the cleaned yu choy.
Blanch for 30 - 45 seconds. For a more tender texture, blanch for an additional 15 - 20 seconds.
Remove the yu choy and place on a clean towel lined tray to absorb excess water.
Once all of the yu choy is cooked and drained, arrange it on a serving platter and spoon the prepared sauce over it.
Sprinkle with sesame seeds (if desired).
Serve warm.
Resources
Iqbal Z, Abbas F, Ibrahim M, Qureshi TI, Gul M, Mahmood A. Assessment of heavy metal pollution in Brassica plants and their impact on animal health in Punjab, Pakistan. Environ Sci Pollut Res Int. 2021;28(18):22768-22778. doi:10.1007/s11356-021-12370-6
Wang Y, Di H, Cheng W, et al. Variation in the Main Health-Promoting Compounds and Antioxidant Activity of Different Edible Parts of Purple Flowering Stalks (Brassica campestris var. purpuraria) and Green Flowering Stalks (Brassica campestris var. campestris). Plants (Basel). 2022;11(13):1664. Published 2022 Jun 23. doi:10.3390/plants11131664