Choy sum is an Asian green, related to bok choy. It has mid-green coloured leaves and stalks, with small yellow flowers. The leaves and stalks can both be eaten, and have a mild, mustard-like flavour. Choy sum is available all year round, and is most often cooked and served on its own as a vegetable dish, or sliced and added to stir fries.
To Buy
Look for choy sum with fresh-looking leaves, with no discoloured patches. The stems should look crisp
To Store
Store in the crisper section of your fridge for 2 to 3 days
To Prepare
Wash well in cold water then either leave whole or slice for use in cooking, discarding any large leaves and big flowers (these are usually not tender enough for eating).
Choy sum is a good source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums.
| Quantity per serve (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 65kJ | 65kJ |
| Protein | 2.1g | 2.1g |
| Fat, total | 0.1g | 0.1g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 2.8g | 2.8g |
| -sugars | 2.8g | 2.8g |
| Sodium | 12mg | 12mg |
| Dietary Fibre | 1.9g | 1.9g |
| Vitamin A equivalents | 230mcg | 230mcg |
| Vitamin C | 60mg | 60mg |
| Iron | 1.7mg | 1.7mg |
| Potassium | 260mg | 260mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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