HomeNutritionPrime 10 Choy Sum (Chinese language flowering cabbage) Vitamin Info and Well...

Prime 10 Choy Sum (Chinese language flowering cabbage) Vitamin Info and Well being Advantages

Choice and storage

Choy sum, native to South China, stands as some of the sought-after leafy greens in native markets all through East Asia and Southeast Asia. These days, it is also available in specialty grocers and Asian markets throughout Europe, Australia, and the US.

Choy sum gives versatility in harvesting, starting from tender younger greens to flowering tops. When younger, its leaves possess a delicate taste akin to spinach, whereas because it matures, the style intensifies, resembling the pungency of mustard greens.

Choy sum is a cool-season crop. Contemporary produce inundates markets, reaching its peak from fall via spring. However, the supply of recent produce year-round can be assured, due to greenhouse farming practices.

When choosing choy sum on the market, go for recent, crisp, darkish inexperienced leaves with easy stalks and vibrant flowering tops, steering away from any indicators of wilting or discoloration.

As soon as at dwelling, promptly refrigerate the leaves to take care of freshness. For optimum taste and dietary advantages, it’s advisable to make use of recent choy sum greens as quickly as doable.

Choy sum could be saved for as much as 3-4 days in chilly storage circumstances, ideally at temperatures between 5-8°C and with humidity ranges exceeding 90%.

Preparation and serving strategies

Choy sum is a typical inexperienced leafy staple in Cantonese delicacies. Its recent leaves, flower buds, and stems are utilized in quite a lot of cuisines throughout East Asia and within the West, the place a big Chinese language diaspora exists.

Choy sum could be substituted for gai lan, mustard greens, broccoli rabe, and so forth., in related cooked dishes.

Earlier than cooking, totally wash the leaves in clear working water to take away any sand or insecticide residues. Trim away thick petioles and stems.

Listed below are some serving concepts:

Choy sum stir fry in garlic sauce
Choy sum stir fry in garlic sauce. Courtesy: Jonathan
  • Grown-up choy sum stems and leaves could also be preserved as a pickled vegetable. They’re additionally unbelievable when added to soups and stews or braised with aromatics equivalent to rice wine, soy sauce, ginger, garlic, and spring onions.

  • Contemporary tender choy sum greens are eaten uncooked in salads.

  • It enhances nicely in soups and stir-fries with mushrooms, rooster, shrimp, and tofu.

  • Steam or blanch choy sum frivolously to protect each taste and texture, then combine in garlic sauce and sprinkle with sesame seeds as a garnish.

  • Stir-fry entire or chopped choy sum in garlic oil and mix with oyster sauce.

Security profile

  • Reheating leftovers of choy sum, together with different leafy greens like mustard greens and spinach, can result in the conversion of nitrates into nitrites and nitrosamines by sure micro organism thriving on nitrate-rich meals. These poisonous compounds pose potential hurt to well being.

  • Phytates and dietary fiber current in choy sum might intrude with the bioavailability of iron, calcium, and magnesium.

  • Choy sum, being a Brassica household vegetable, incorporates oxalic acid, a naturally occurring substance present in some greens that will crystallize as oxalate stones within the urinary tract in some individuals. Folks with identified oxalate urinary tract stones are suggested to keep away from consuming greens belonging to the Brassica household. Enough consumption of water is, due to this fact, mandatory to take care of regular urine output.

  • Choy sum may additionally comprise goitrogens, which can intrude with thyroid hormone manufacturing and may trigger thyroxine hormone deficiency in people with thyroid dysfunction.

(Medical Disclaimer: The knowledge and reference guides on this web site are supposed solely for the overall data of the reader. It isn’t for use to diagnose well being issues or for therapy functions. It isn’t an alternative to medical care offered by a licensed and certified well being skilled. Please seek the advice of your well being care supplier for any recommendation on medicines.)

You may additionally wish to learn ≻≻

≺≺ Again to Greens from Choy sum. Go to right here for a formidable record of greens with full illustrations of their vitamin info and well being advantages.

≺≺ Again to Residence web page.

Additional studying:

  1. Refer Stanford Faculty of Medication Most cancers data Web page- Vitamin to Cut back Most cancers Danger (Hyperlink opens in new window).

  2. Meals Requirements Australia & New Zealand.

  3. Manufacturing Information for Choy Sum—An Rising Asian Vegetable in Florida –College of Florida-IFAS Extension (Hyperlink opens in new window).

  4. Specialty Produce (Hyperlink opens in new window).

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