Getting to know the Pak Choi
Also known as bok choi, Chinese cabbage or paksoi, now we can find this vegetable, Pak-Choi also in Italy cultivated by SIPO Italia, looks a lot like a chard but with some peculiarities, since it has more fleshy leaves and stems.
Pak Choi belongs to the cabbage family, that is, it is similar in composition to broccoli, cauliflower, cabbage and the like. The content of vitamin C and phenolic compounds with a powerful antioxidant action in the human body stands out. It concentrates a high percentage of water and shares the nutritional characteristics with the other cabbages and therefore is also a source of vegetable proteins, carotenes, potassium, calcium and vitamins of the B complex.
Of course, cooking processes can affect its nutritional properties, steaming being the one that causes the least loss of vitamin C and phenolic compounds and therefore the best alternative to cooking this nutritious cabbage.
Above all, for its antioxidant power, Pak-Choi is associated with several health benefits, especially it is considered a good food to include in the normal table if you are trying to prevent cancer.
How to cook Pak Choi
If your goal is to include new foods in your diet and Pak-Choi seems like a good alternative to try, you should know that it can be cooked like any other leafy vegetable, although to make the most of its properties it is advisable to steam it. for a few minutes or add it at the last minute to a soup or soup.
Thus, we can make Pak Choi soup, smoothies, sautéed with other ingredients or even use it to add to a boiled and even stir-fried rice cut into julienne.
PAK-CHOI WITH GARLIC AND CHILLI
This recipe takes no time to prepare, so it’s perfect for a quick and easy side dish. Just cook the Pak-Choi until it starts to brown and brown. It is good to give food with a little sparkle, making it a little spicy, using a teaspoon of chili flakes.
6 Pak Choi SIPO
50 gr butter
1 tablespoon EVO
1 tablespoon red pepper flakes
2 finely chopped garlic cloves
Wash the Pak Choi and cut it in half, lengthwise
Put the pan on medium heat, add the butter and oil. When the butter has melted, add the chilli and garlic.
When the butter is frothy, add the Pak Choi, flat side down, to the pan. After about 4 minutes, when it has a nice color, turn the halves and cook for another couple of minutes. Don’t overcook, let the stems stay al dente.
Ingredients for 8 servings
1.5 kg of Pak-Choi
4 tablespoons of sunflower oil
for the sauce
8 tablespoons of sunflower oil
10 tablespoons of Thai fish sauce
6 tablespoons of soy sauce
6 tablespoons of honey
1 drop of water
Clean the Pak-Choi, remove the outer leaves, cut the stems and the hardest part, but only to the extent that the heads still stick together.
Then wash the Pak Choi again and shake it to dry, then cut it in half lengthwise.
For the sauce, rinse a lemon thoroughly under hot water, then pat dry and remove the peel. Squeeze the lemon juice and set aside.
Wash the chilli, cut it in half lengthwise, core it and chop finely.
Take a large bowl and add about 5 teaspoons of lemon juice, fish sauce, soy sauce, honey, grated lemon zest and a drop of water.
Meanwhile, heat the oil in a pan, fry the pak choi on both sides and lower the heat. Sauté the cabbage for another two minutes, then add the chilli pieces and fry them too. Then blend the cabbage with the sauce and cover and cook for another 2 minutes. Serve immediately after.
Pak-Choi is a versatile ingredient like Swiss chard or spinach and as healthy as other cabbages, so look for it and ask for the Pak Choi SIPO at the grocery store, be sure to try it to give variety to your diet and remember the Il Buono Aiuta la Mente.