Pak Choi

Description :

Pak Choi with its crisp texture and mild, slightly peppery flavour, it adds depth to a variety of dishes. It tender stalks and dark green leaves are commonly stir-fried, sautéed, or steamed, offering a delicate crunch and subtle sweetness. Its versatility extends beyond stir-fries and soups, as it can also be pickled, grilled, or used raw in salads for added texture and flavour.

🥬 Pak Choi – Health Benefits & Calories

Calories:

• Just 13 calories per 100g (raw) – super light and low-calories!

Health Benefits from eating Pak choi:

💧 Hydrating – High water content helps with hydration.
🦴 Rich in vitamin K & calcium – Supports bone strength.
🛡️ Boosts immunity – Thanks to vitamin C and antioxidants.
🧠 Folate & B vitamins – Great for brain and energy support.
💚 High in fibre – Aids digestion and gut health.
❤️ Supports heart health – Contains potassium and anti-inflammatory compounds.
🧪 Glucosinolates – These natural plant compounds may help with detox and disease prevention.

🥬 How to Prepare Your Pak Choi:

1. Wash thoroughly – Split the stalks if needed and rinse well to remove any grit near the base.

2. Trim the base – Cut off the root end, just enough to separate the stalks.

3. Chop or slice depending on how you’ll cook it:

   • Halved or quartered for roasting or grilling

   • Sliced for stir-fries or soups

   • Whole leaves for steaming or braising

4. Cook quickly – It only needs a few minutes!

   • Stir-fry: 2–4 mins

   • Steam or boil: 3–5 mins

   • Grill/roast: 10–12 mins

🥢 Garlic Pak Choi Stir-Fry

Ingredients:

• 1–2 heads of pak choi

• 2 garlic cloves, thinly sliced

• 1 tbsp soy sauce (or tamari for gluten-free)

• 1 tsp sesame oil (optional, for extra flavor)

• 1 tbsp vegetable or olive oil

• Pinch of chili flakes (optional)

• Sesame seeds or a squeeze of lemon/lime (optional garnish)

Instructions:

1. Prep the pak choi:
   Wash well, trim the base, and cut into halves or quarters if large—or just slice if small.

2. Heat oil in a large pan or wok over medium-high heat. Add garlic (and chili flakes if using) and stir for 30 seconds until fragrant.

3. Add pak choi:
   Toss into the pan. Stir-fry for 2–4 minutes, until stems are tender-crisp and leaves wilted.

4. Add soy sauce + sesame oil:
   Stir to coat evenly, cook another 30 seconds, then remove from heat.

5. Serve:
   Top with sesame seeds or a splash of citrus if you like.

✅ Great with rice, noodles, grilled tofu, or fish
✅ Done in under 10 minutes!