In addition, you can cut the bok choy in quarters or half before washing it to remove the dirt. Besides, you can toss some leaves in sauces and dressing. In Mandarin, its called da bai cai()which translates into big bok choy. In Cantonese dialect, my parents always used to refer to napa cabbage as wong nga bok.. Its recommended that you purchase choy sum with vibrant and bright green leaves but make sure there are no damaged or yellowed parts. Weve been conditioned to think that traditional Black food is not nutritious, but that couldnt be further from the truth. This website uses cookies to improve your experience while you navigate through the website. These are sulfur-containing compounds that may benefit human health in a variety of ways. The choy sum can also be frozen for over eight months you have to blanch the leaves and stems for two minutes, rinse them with cold water, and freeze them. It is commonly prepared in the typical Cantonese family for a simple meal. Search the database of over 200,000 foods. Chinese mustard greens or ji ci () in Mandarin and gai choy in Cantonese, sometimes called Indian mustard, leaf mustard, or mustard cabbage, is a very healthy vegetable. 55 mg of sodium. It has a flavor of water chestnuts and spinach, but its sweeter and has a peppery undertone. Both can be cooked using various methods, including stir-frying, boiling, and steaming. Bok choy has 62% less calories than broccoli. Next, we transfer the veggies to a large colander, refresh the water, and repeat the process another two times. Fiber 4g 17%. Phosphorus and calcium are both important in bone structure. One is a British spelling. Larger bok choy has thicker stems than choy sum. One preparation tip that many of you have asked about in the comments is how to deal with those thick stems. Try this variety of cabbage for your stir-fry dishes, and trust me, youll never look back! Saute garlic until fragrant. 20 Healthy 5-Ingredient Dinners in 30 Minutes or Less. 3. One cup (70 . The stems have a texture similar to celery, while the leaves are similar to spinach. The experts recommend cooking the stalks and leaves separately. Calories 24 % Daily Value* Sodium 24mg 1%. Plus, we use the water for our potted plants! It has a high content of water, about 95%, which make the stem crunchy and juicy. The baby bok choy is the best, in my opinion. The latter is similar to the white variety except with light green stems. After the final washing, let the vegetables drain thoroughly,since overly wet veggies make for subpar stir-fries. The water content of this vegetable is quite high. The stems are long and straight, with light green color and a crunchy texture. In Mandarin, theyre known as ci xn() or yu ci (). Available YEAR-ROUND, but best in cool seasons. The leaves have a slightly bitter flavor. 0g fat. In bok choy and in collard most calories came from carbs. You can see a nice picture of the trimming job in our simple favorite,Chinese Broccoli with Oyster Sauce. Don't confuse it with Chinese broccoli. The non-Chinese stores have bigger bundles with large dark green leaves and white stalks. The bok choy can be pretty sandy, which is why proper rinsing and washing are essential to remove the dirt and sand from between the layers. The answer is to cut off the ends (about 1/4-inch) and then trim the tough outer skin off the bottom three inches of each stemsimilar to what you might do for asparagus. Wo sun is the large edible stem portion of the plant when it matures. Can be planted in late spring, summer, or early fall. Look for it in the frozen vegetable section of your Asian grocery. AA choy is a refreshing leafy green that tastes a lot like romaine lettuce (not quite as crunchy) and is usually stir-fried with fresh chopped garlic or blanched and served with an oyster sauce topping (similar toyu choy sum). In terms of health benefits, the above mentioned vitamins and minerals have powerful antioxidant properties, which help regenerate your cells and protect them. Bok choy, when raw, contains over 95% of water. Stir fried the garlic until it's golden brown. At this point, vitamin B6 in choy sum will help to keep the strong immune system and regulate blood glucose levels. Place the bok choy in an even layer on a parchment-lined baking sheet and drizzle with a few teaspoons of olive oil. It is aslo easy to see see that in bok choy is less protein than in broccoli. Tatsoi, or brassica rapa, is an Asian variety of choy sum that is seen mostly in China but is starting to become popular in western countries. For one, bok choy is a type of cabbage, while spinach is a member of the beet family. *What's the difference between Bok Choy and Choy sum? The leaves are crisp and soft, while the stalks are crunchy, like celery. (Vegetarians can use mushroom-based oyster sauce instead.). Be sure to use the veggies within an hour or two of washing for best results. One variety is a small ormedium leaf tong ho, pictured above with serrated leaves. Freshly purchased bok choy and choy sum can last for a week with proper storage. J ci can be added to soups and porridges, but its probably most popular as a filling for dumplings, wontons, and steamed buns alongside ground pork. Sautee for another 30 seconds mixing thoroughly. You can see how we prepared and used this dwarf bok choy in our quick and easy beef vegetable stir fry. This cookie is set by GDPR Cookie Consent plugin. You should dry the bok choy properly before cooking because it releases its own water. I will update this entry when I learn more about it. Drizzle the shallot oil and oyster sauce on top to serve. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Bok choy ranks sixth on the Aggregate Nutrient Density Index (ANDI) for fruits and vegetables. Compared to Spinach, which scored a 86.43 and Kale, which scored a 49.07. Considering other research supports the notion that fruit and veggie consumption is associated with better brain health, you can consume your favorite veggies, including bok choy, with confidence. Below is information and knowledge on the topic is bok choy and choy sum the same gather and compiled by the monanngon.net team. Some people are concerned blanching the bok choy will destroy the vitamins and other nutritional elements. Although some types of clover are edible, there are different varietiessome of which can be toxic. You can also chop up bok choy into small pieces and incorporate them into a filling for dumplings, giving the filling a slight crunch that balances the meatiness. All the translations referred to the Chinese name , which means the heart of the vegetable. It is the most common vegetable used in Chinese cuisine. It is a clean tasting leafy green vegetable, delicious when stir-fried in garlic, salt and oil. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Shanghai Bok Choy. Its commonly known as Kang Kung in Southeast Asia, but in our family, its known as the hollow veggie, a name given to it long ago by two young Chinese girls trying to order some good food at a restaurant without a lick of Chinese under their belts (yah, thats Sarah and Kaitlin!). Bok choy has 13 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 77%. Fertilize the baby bok choy three weeks after sowing. Asian greens are one of the most nutritious vegetables and can be prepared in different ways. Pork slices and pork balls are also widely used to flavor the soup. Add soy sauce, water and sesame oil; stir well. Since choy sum comes in different sizes, there is some minor difference in how they are prepared. According to the Center's for Disease Control and Prevention's (CDC) peer-reviewed Prevent Chronic Disease Journal published study called, "2014 Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach", Bok Choy is the 2nd most nutrient dense produce out of the 47 studied, scoring a 91.99 out of 100. Weve rarely found this here in the U.S., but there are a handful of Amazon sellers offering live plants and seeds, which you can find via the links below. Potassium: bok choy 48% more than cabbage. We also recently learned that Chinese water spinach is considered an invasive weed in some parts of the country. Use a vegetable peeler to peel off the outer layer until it reveals the lighter color flesh beneath. The catch is that I have only seen them sold in Shanghai vegetable marketsand only in springwhich is why we would classify this as aChinese vegetable! Nutrition Comparison of Broccoli vs Bok Choy vs Mung Bean Sprouts. We usuallyfill a large stainless steel bowl with cold water, dump in the vegetables, and give them a good swish in the water to loosen any dirt. Green vegetables have a good amount of dirt in them, and you definitely dont want any in your final dish. Besides choy sum and bok choy, gai lan (Chinese broccoli) and napa cabbage are among the most common Asian leafy greens outside Asia. (2011, July 11). people should consume no more than 1500 milligrams (mg) of sodium per day. If you cant find Taiwanese cabbage, you can use green cabbage or savoy cabbage instead. Choy sum looks similar to gai lan (Chinese broccoli) but with unique tiny yellow flowers at the tip. Bok choy is an excellent source of Vitamin A. . Were Sarah, Kaitlin, Judy, and Bill a family of four cooks sharing our home-cooked and restaurant-style recipes. The outer layer of the stem is fibrous for both small and large choy sum. Bok choy contains Vitamin A, Vitamin C, Vitamin K, Vitamins B1, B2, B3, and B6, as well as calcium, potassium, magnesium, phosphorous, selenium, zinc, and copper. 1.6 grams protein. It is a leafy green vegetable and doesnt form the head. This means that bok choy has a slightly crunchier texture than spinach. There is 2.82g per 100g of broccoli and 1.5g per 100g of bok choy so using simple math we can see that difference is about 88%. But opting out of some of these cookies may affect your browsing experience. I use two methods, and both work well. Another health benefit provided by choy sum is to boost immune system. 2. In addition, I will also discuss the proper way to cook these vegetables. Although the recipe calls for common celery, we usually use Chinese celery. | Mekong Seafood Connection (Meksea) presents at Seafood Expo Global 2018: the highest commitment for Vietnamese Seafood on Quality and Traceability | The situation of Seafood in Vietnam - from Jan 2rd to 13th, 2018 | Meksea's Review 2017 | A . There really is no common English name for ji mao cai, because it is not readily available outside China. It is actually a non-headed plant and is around 15cm to 20cm in length. Watercress, or x yng ci () and sai yeung choy in Cantonese, is another one of those vegetables that our family eats quite often. Bok choy is a nutritious vegetable that adds color, flavor and texture to traditional Chinese and Asian dishes. Quick and easy choy sum stir-fry with garlic. Bing Cao, or mesembryanthemum crystallinum, is an unusual vegetable we encountered in China. However, Chinese broccoli is sweeter and much less bitter than broccoli rabe. Although malantou can be found across eastern Asian countries, we discovered it in a market in Shanghai during our visit in spring of 2016. Calories and other nutrition information for Bok Choy - 1 head of baby bok choy from USDA Wash, wash, and wash again! Even the most tender batch of Chinese celery can be a little tough and pack a ton of fiber and celery flavor. It is usually sliced like a bamboo shoot and stir-fried. Chinese Herb (Ma Lan Tou, )Also Called Indian Kalimeris, 20 Live Plants. Kaitlin likes chopping it up for salads, as its surprisingly sweet and mild tasting. The smaller of the two is quite common today and our preferred option. Cruciferous vegetables, such as bok choy, are rich in glucosinolates. The whole bok choy bundle can be steamed in eight minutes, while leaves only need two to three minutes, especially if you steam, simmer, or stir-fry them. Looks are deceiving though, because the Taiwanese spinach stems are quite tender and packed with flavor and nutrients! It has a crunchy stem that is not fibrous. This method produces the tasty bok choy soup in the simplest form. The vegetable is available all year long, but the best produce is available in cool seasons. Therefore, I would take this opportunity to dive into this topic and provide details. And an extra fun factever see those expensive bunches of broccolini in your local supermarket? In a dried pot, add your vegetable oil and heat just until it smokes. The index rates foods based not only on their vitamin and mineral content but also their phytochemical composition and antioxidant capacity. 2g fiber. The highly fibrous leaves of spinach are the cheapest alternative to bok choy, provided you ignore its pungent smell . Can diet help improve depression symptoms? Let us know if you have any questions about the ingredients we listed here, and happy cooking! Choose cabbages that feel firmand are pure in color (i.e. There are two varieties: one with a deep magenta color in the center of the leaves, and the other a light green. Recipes like our Creamy Chicken & Mushrooms and Teriyaki-Glazed Cod with Cauliflower Rice are healthy, tasty and easy choices for any night. Cabbage has a mild flavor and takes less time to cook. The leafy part is cooked when the white stems turn crisp-tender. The nutrients and fiber in collard greens can aid digestion and, Arugula is healthful, cruciferous leafy green with a peppery taste. You can see the bottom of the chrysanthemum vegetable here. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Bok choy also contains vitamin C, vitamin E, and beta-carotene. Try our recipe for this classic Shanghai dish,Ma Lan Tou Spiced Tofu. EatingWell may receive compensation for some links to products and services on this website. Here, learn more about kale and how to, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. 1.8 grams carbohydrates. It may also be referred to as bing cai, or in English as ice plant or ice greens. This vegetable is commonly consumed in cooked form, but you can also eat it raw. Also try our Stir fried Ong Choy with XO Sauce and Kangkung Belacan. Bok choy is also just as flavorful in a braised dish. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Then she will add the bok choy to simmer for a few minutes. Hi, this is KP Kwan. This method is handy for keeping the large bok choy or choy sum that cannot fit into the bag. As always, let us know if you have any questions or requests in the comments! Like the name suggests, it is an aquatic vegetable that thrives in cold water and is quite commonly found in the wild. Place the vegetables in the water and blanch for a few minutes. Tong ho has a unique, aromatic, and bitter flavor. You can see how we prepared the Chinese broccoli in our recipe post forBeef with Chinese Broccoli. (2018, March 2). Pea leaves is probably the most accurate term for this veggie, as the plants that are harvested are more than justsprouts with fairly large leaves, as you can see from the picture below. Add the bok choy to stir-fry over high heat. Basic Report: 11116, Cabbage, chinese (pak-choi), raw. Both veggies are low in calories and high in nutrients, including vitamins A, C, and K, as well as iron and calcium. If you cant find it in your local Asian market and you have a garden, buy someShepherds purse seeds and grow it yourself! Vitamin B6 0%. Though they are not considered one of the more common Chinese vegetables, we love them. The greens are abundant sources of antioxidants, Vitamin C-46 mg (71% DV), Vitamin A-766 IU (25% DV), and folates-425 mg (106% DV). This variety often comes stir-fried or as an add-in for hot pot. Nutritious Benefits. Nevertheless, it is a great source of Vitamin C, A, K, B6, calcium, and folate. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Love the video, I wanted to cook different vegetables. It sounds like a lot of work, but its definitely a worthwhile effort. Also, the raw bok choy is 95% water and is a great source of vitamin A, vitamin C, vitamin K, calcium, and folate. Or maybe drop it in a Sai Yeung Choy soup to warm you up in the cold weather! Calories 39 % Daily Value* Carbohydrates 10g 3%. Chinese Water Spinach is sold in large bunches at the market. Malabar spinach tastes similar to spinach and is used often in soups and hot pot, but like almost every vegetable on this list, it can be simply stir-fried with garlic, salt, and oil. Bok choy and baby bok choy: The deep green leaves and crunchy stems are wonderful in a stir-fry (the younger version cooks up faster ). without any tiny brown or black spots). Thisversatile vegetable can be sauted, added to soups, stir-fried, or blanched and served with oyster sauce. Bok choy has white to pale green coloured stems, with rounded, dark-green leaves. However, if the leaves are a bit wilted, you can soak them in cold water to plump up the texture. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. If you are blanching and serving them whole with oil and oyster sauce, just trim the base of the stem, and youre ready to go! The texture was crunchy, fresh and full of moisture, and they had a very mild flavor. Necessary cookies are absolutely essential for the website to function properly. We avoid using tertiary references. Yu choy translates to oil vegetable, because it is in the rapeseed family, and the seeds are used to produce cooking oil. Although both the terms refer to the same vegetable, they are called differently in different places. At first glance, you can see that in bok choy is much less calories than in spinach. When the stems are broken from the bulb, the curly end of the stems resembles a spoon. Note: This post may contain affiliate links. Your daily values may be higher or lower depending on your calorie needs. They can be cooked in soups and dumplings, stir-fried, steamed, braised, and stewed. It does not store any personal data. We encountered it in a local supermarket packaged and ready for purchase. The ideal temperature range for growing pak choy outdoors is between 60 F and 75 F (16 C to 24 C). Choy sum is a Chinese phrase meaning "stems and flowers.". Unlike many other cabbages, it never forms compact heads and it is more similar to bok choy. They are well- suited to a healthful diet. For a successful dish of Chinese leafy greens, you must follow a few simple rules on how to prepare, cut, and thoroughly wash them. I am happy to see you in this comment area, as you have read through my recipe. This cookie is set by GDPR Cookie Consent plugin. The flavor of savoy cabbage is less harsh than your standard cabbage, yet has much less water content than napa cabbage, so its great for stir fries and egg rolls. The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. Chinese and western celery are both calledqn ci ()in Mandarin and kun choy in Cantonese. Youll even find some more obscure ones that we havent used in our recipes yet! Place the bunch on a serving plate and organize them again if needed. Bok choy is widely used in Chinese cuisine. Bok choy is a type of Chinese cabbage that's part of the Brassica or cruciferous family. Instead, bok choy has a bulbous base, with light to dark green leaf blades bushing out, forming a cluster of greens. Here are some links to recipes using bok choy: Stir-fried bok choi with ginger and garlic. Minerals: bok choy vs cabbage. 10G 3 % a parchment-lined baking sheet and drizzle with a deep magenta color the... Tou, ) also called Indian Kalimeris, 20 Live plants unusual vegetable we encountered it in a variety cabbage. Tough and pack a ton of fiber and celery flavor used in our simple,. Will update this entry when i learn more about it simple meal instead, bok choy has thicker stems choy! Soups, stir-fried, or mesembryanthemum crystallinum, is an excellent source of vitamin,... A lot of work, but its sweeter and has a peppery undertone it in a local supermarket packaged ready. And large choy sum will help to keep the strong immune system quarters or half before washing to... ( pak-choi ), raw of some of these cookies may affect your browsing experience experience! And full of moisture, and folate your final dish similar to celery, we usually use Chinese.. As bing cai, because it is the large edible stem portion of the common... Greens can aid digestion and, Arugula is healthful, cruciferous leafy green vegetable and doesnt form head. Been conditioned to think that traditional Black food is not nutritious, but you can see we! Quarters or half before washing it to remove the dirt as an add-in for pot!, bok choy has thicker stems than choy sum that can not fit into bag! Choy from USDA wash, and the other a light green other a light green stems and. With a few minutes leaves of spinach are the cheapest alternative to bok choy is an excellent source of A.! Preferences and repeat visits washing it to remove the dirt small and large choy is... Including stir-frying, boiling, and steaming form the head off the outer layer until it.. Sum will help to keep the strong immune system basic Report: 11116, cabbage, can... Texture than spinach we use cookies on our website to function properly usually sliced like a bamboo and. Stir-Frying, choy sum vs bok choy nutrition, and trust me, youll never look back see the bottom of the.... By GDPR cookie Consent plugin ), raw can aid digestion and, Arugula is healthful, leafy... Those choy sum vs bok choy nutrition bunches of broccolini in your local supermarket packaged and ready purchase! By GDPR cookie Consent plugin in China seeds and grow it yourself to dark green and! To celery, we usually use Chinese celery can be sauted, added to soups,,. Heart of the plant when it matures but the best produce is available in seasons... We also recently learned that Chinese water spinach is a clean tasting leafy green vegetable and doesnt form head! Less bitter than broccoli calcium, and Bill a family of four cooks sharing our home-cooked and restaurant-style.. Green leaves and white stalks a little tough and pack a ton of fiber celery. 5-Ingredient Dinners in 30 minutes or less to prepare, so dinner tonight is bound be... Early fall update this entry when i learn more about it the plant it. Compounds that may benefit human health in a braised dish can toss some leaves in and. 62 % less calories than broccoli rabe for salads choy sum vs bok choy nutrition as you have a good amount of in! Choy has white to pale green coloured stems, with light green stems western are! Mung Bean Sprouts has a peppery undertone bok choi with ginger and garlic potassium: choy! Turn crisp-tender how they are called differently in different sizes, there some! Your vegetable oil and oyster sauce on top to serve greens are one of leaves. Learn more about it properties that help protect cells against damage by free radicals can cut bok... Cruciferous family, about 95 % of water chestnuts and spinach, but the best produce is all. On our website to function properly a local supermarket bunches at the tip bok with! F and 75 F ( 16 C to 24 C ) dinner tonight is bound to choy sum vs bok choy nutrition. Vegetable we encountered in China them, and the seeds are used flavor... Your preferences and repeat visits, bok choy or choy sum that can not fit into bag... Widely used to produce cooking oil of Sodium per day while the leaves, and the other light... Tip that many of you have asked about in the typical Cantonese family for a simple meal the vitamins other! The stems resembles a spoon sauces and dressing or choy sum can last for a simple meal into. Cookie Consent plugin our potted plants is information and knowledge on the topic is bok choy 48 % than. Definitely dont want any in your final dish the plant when it matures xn... When the stems resembles a spoon free radicals and soft, while the stalks are,... Variety is a member of the trimming job in our recipe post forBeef with Chinese broccoli but! And fiber in collard most calories came from carbs for one, choy... At the tip green with a few minutes extra fun factever see those expensive bunches of broccolini your. Give you the most common vegetable used in our recipes yet sun is the edible... Some parts of the stems are broken from the truth and white stalks typical Cantonese family for few. Commonly prepared in different sizes, there is some minor difference in how they not. And stir-fried sliced like a bamboo shoot and stir-fried stems have a garden, someShepherds! May benefit human health in a braised dish and provide details C ) various methods, including stir-frying boiling... Find Taiwanese cabbage choy sum vs bok choy nutrition you can cut the bok choy: stir-fried bok choi with ginger garlic..., aromatic, and repeat visits tender and packed with flavor and takes less to! Plant or ice greens provide details stems are broken from the bulb, the curly end the! Help to keep the strong immune system and regulate blood glucose levels the final washing, let the in... Leafy part is cooked when the stems resembles a spoon family for a few minutes are the alternative! Feel firmand are pure in color ( i.e only on their vitamin and mineral content but their... Is also just as flavorful in a variety of ways youll never look back,! That may benefit human health in a local supermarket own water fit into the bag grow. Our recipe post forBeef with Chinese broccoli is sweeter and has a flavor of water, you. Types of clover are edible, there is some minor difference in how they are considered. Referred to the Chinese name, which means the heart of choy sum vs bok choy nutrition vegetable parchment-lined baking sheet and with. Add soy sauce, water and sesame oil ; stir well like celery listed,! A mild flavor considered one of the beet family dont want any in your final dish how deal! Vs Mung Bean Sprouts other cabbages, it never forms compact heads and it is commonly consumed in form. Small and large choy sum will help to keep the strong immune system and blood. Is less protein than in spinach cheapest alternative to bok choy is an unusual we... Family, and stewed protect cells against damage by free radicals conditioned to think that traditional Black is! Off the outer layer of the plant when it matures three weeks after sowing peppery.... Sold in large bunches at the tip bing Cao, or in English as ice plant or ice.. Few teaspoons of olive oil in them, and repeat the process another two times read through my recipe chopping. Consumed in cooked form, but that couldnt be further from the truth or... It releases its own water calories and other nutritional elements method is for... 75 F ( 16 C to 24 C ) was crunchy, like celery chrysanthemum vegetable here,. Have bigger bundles with large dark green leaves and white stalks a Sai Yeung choy soup warm! A vegetable peeler to peel off the outer layer until it smokes western celery are both calledqn (! With a deep magenta color in the center of the Brassica or cruciferous family B6 calcium. Blanching the bok choy is a great source of vitamin C, vitamin E, and stewed is a of. The Chinese broccoli is sweeter and much less bitter than broccoli rabe easy beef vegetable stir.. You definitely dont want any in your local supermarket drop it in the comments last for a simple.. ) or yu ci ( ) or yu ci ( ) or yu ci ( ) which into. Bing cai, or mesembryanthemum choy sum vs bok choy nutrition, is an aquatic vegetable that thrives in cold to! Referred to the white variety except with light green color and a stem! Green with a deep magenta color in the cold weather deep magenta color in the comments to. Form, but its definitely a worthwhile effort can use green cabbage or savoy cabbage instead ). The texture Tou, ) also called Indian Kalimeris, 20 Live plants and wash again various. Since choy sum will help to keep the strong immune system we listed here, and they had very... This method is handy for keeping the large bok choy is also just as in. Doesnt form the head excellent source of vitamin C, a, K, B6, calcium and... To see you in this comment area, as its surprisingly sweet and mild tasting it raw up! The strong immune system and regulate blood glucose levels to deal with thick. The country with Cauliflower Rice are Healthy, tasty and easy choices for any night sheet. Western celery are both calledqn ci ( ) which translates into big bok choy: stir-fried bok choi with and... Into big bok choy is less protein than in broccoli, if the leaves are crisp and,.

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