Dre Campbell Farm
Pak Choi 101

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How to Grow Pak Choi (Plus Health Benefits)

If you can’t find any at your local market or prefer to grow your own, you can try planting some organic Pak choi. It offers great health benefits and goes well with many dishes.

Pak choi, also known as bok choy or white mustard cabbage, is a variety of Chinese cabbage though it looks different from other cabbages.

Unlike round, spherical cabbage, the plant has a white stem with dark green leaves. The taste of it is almost like spinach and has a mild flavor that can be used in many dishes.

You can cook it or simply enjoy it raw. With an open mind, you can include it into more of your daily meals.

Growing Pak Choi

This vegetable grows quickly and makes a nice addition to any garden.

  • Pak Choy enjoys cooler weather which makes the ideal time to plant either spring or autumn. If you live in a particularly warm and sunny area, plant your seeds in a shadier spot.
  • Avoid direct sunlight with these plants. Bok choy is particularly susceptible to many plant diseases like black rot or clubfoot. Pests like aphids, worms, and beetles are also part of the challenges of pak choi growing.
  • Planting in rich soil, either outside or in pots, works best for it. If you choose to plant in spring and there is still a chance for a final harsh frost, the process can be started in a pot.
  • When growing bok choy, be sure to use soil or compost that still retains its moisture.
  • As they grow, thin out the seedlings so that they can develop into a stronger, robust crop.
  • To ensure growth and development, these plants require regular watering and ensure that you get rid of weeds around them.
  • As for harvesting pak choi, the plant is ready as soon as the leaves mature in about 4 to 6 weeks. You can harvest single leaves or uproot the entire plant.

Health Benefits

So much can be gained from eating this vegetable. Below are some of the top benefits of pak choi.

  • Bone health. Bok choy is a great addition to maintaining your bone health.
  • Phosphorus, magnesium, and calcium. Within the vegetable, there is a sizable amount of your body’s daily requirement for phosphorus, magnesium, and calcium. Phosphorus forms one of the most common minerals in our teeth and bones while magnesium is the foundation of the internal collagen that supports bone minerals.
  • Protects against cancer. This vegetable can also help protect your body from the development of cancer. The risk reduction happens in part because of sulfur-compounds found within the plant that prevent cancer cells from developing, adjust the metabolism to slow hormone-triggered cancers, and even destroy carcinogens altogether.
  • Stops cholesterol from forming. Your cholesterol levels can also benefit from adding this vegetable to your diet. It has two types of fiber—soluble and insoluble. Together, the fiber works to stop cholesterol from forming within your digestive system by attaching itself to bile and fat.
  • Fiber. The added fiber will help keep your digestive processes functioning at a normal pace. It can also help you take care of one of your most important muscles—your heart.
  • Vitamin B6 and folate. This veggie has about 10% of your daily recommendation of vitamin B6 and folate. The calcium and magnesium found in this vegetable also help your heart muscles to relax or contract as is necessary.

How to Prepare 

Can you eat pak choi raw? Absolutely! Preparing this cabbage is fairly easy to do. If you’d like to try it raw, simply cut it up and add it in with your favorite salad.

It can also be steamed by itself and gets tender in less than ten minutes. It can also be added to soups or stews to add body and sweetness to the dish.

One of the most common ways to use this vegetable is in an Asian-style stir-fry with a combination of other vegetables.

Do note that the leaves and stalks have different cooking times, with the leaves cooking faster. Overcooking can cause the stems to become too soft and lose their texture elements in dishes.

Choosing the right pak choi will help you create more flavorful dishes. When shopping, look for ones with white stems that are very firm and have deep green leaves attached.

If you pick it up and the leaves are wilted or limp, the flavor will not be good.

When adding to other flavors, fry or blanch it first so that it doesn’t get lost in the dish. You can also try cooking it in a broth instead of just water to infuse more flavors.

Where to Buy the Seeds

Buying the seeds can be done in multiple ways. You can find them at local greenery, farm stores, or even a home supply store’s garden center.

You can also find inexpensive high-quality Bok Choi and other seeds at SeedsNow.com.

Sasha Brown

Blogger and lover of all things natural.

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