空心菜 is a type of Chinese vegetable that is widely used in Chinese cooking. Although it is called 空心菜, its English name is actually Chinese flowering cabbage. It is also known as Chinese white cabbage, Chinese flowering cabbage, Chinese pak choi and many more. It is a member of the Brassica family, which includes cabbage, broccoli, cauliflower and kale.
Chinese flowering cabbage is a leafy green vegetable with white stalks and small yellow flowers. It has a mild and sweet flavor that is slightly bitter. It is often used in stir-fries, soups and other Chinese dishes, as well as being served raw in salads. It is a versatile vegetable that can be cooked in many ways, such as steaming, boiling, stir-frying, and even pickling.
Nutrition of 空心菜
Chinese flowering cabbage is a nutrient-packed, low-calorie vegetable. It is rich in vitamins, minerals, and antioxidants, particularly vitamin C, vitamin K, and beta-carotene. It is also a good source of dietary fiber and contains omega-3 fatty acids. The cooked vegetable is a good source of calcium, magnesium, and iron. All of these nutrients help to support a healthy immune system, bone health, and cardiovascular health.
Chinese flowering cabbage is also a good source of polyphenols, which are powerful compounds that help fight inflammation and oxidative stress. In addition, it is a good source of lutein and zeaxanthin, two important antioxidants that help protect the eyes from age-related macular degeneration.
How to Select and Store 空心菜
When selecting Chinese flowering cabbage, look for heads that are firm and have bright, crisp green leaves. Avoid heads that have yellowing leaves or are wilted. If possible, select organic produce as it is likely to have higher levels of nutrients.
To store Chinese flowering cabbage, wrap it in a damp paper towel and place it in a plastic bag in the refrigerator. It should keep for up to a week. To freeze, blanch the vegetable in boiling water for one minute, then plunge it into ice water. Then drain, wrap it in a paper towel and place it in a freezer bag. It should keep for up to three months.
How to Prepare 空心菜
To prepare Chinese flowering cabbage, rinse the leaves and stalks with cold water. Trim off the ends and discard any wilted or damaged leaves. The vegetable can then be chopped, sliced, or shredded depending on the recipe.
To cook Chinese flowering cabbage, it can be steamed, boiled, stir-fried, or pickled. It can also be eaten raw in salads or as a crunchy snack. When cooking, be sure to not overcook it as it can become mushy. When stir-frying, add the vegetable towards the end of cooking to prevent it from becoming soggy.
Health Benefits of 空心菜
Chinese flowering cabbage is a good source of essential vitamins and minerals, as well as antioxidants, dietary fiber, and omega-3 fatty acids. It is also a good source of lutein and zeaxanthin, two important antioxidants that help protect the eyes from age-related macular degeneration. Eating Chinese flowering cabbage can help to boost the immune system, support healthy bones, and improve cardiovascular health.
Chinese flowering cabbage is also high in polyphenols, which are compounds that help fight inflammation and oxidative stress. Research has shown that eating a diet rich in polyphenols can help to reduce the risk of certain diseases, such as cancer, heart disease, and diabetes. Additionally, Chinese flowering cabbage is low in calories and fat, making it a healthy choice for weight loss and maintenance.
Conclusion
Chinese flowering cabbage is a versatile vegetable that is packed with essential vitamins and minerals. It is low in calories and fat and high in antioxidants, dietary fiber, and omega-3 fatty acids. Eating Chinese flowering cabbage can help to boost the immune system, support healthy bones, and improve cardiovascular health. Additionally, it is a good source of polyphenols, which help to fight inflammation and oxidative stress. Chinese flowering cabbage can be cooked in many ways and is a delicious addition to soups, stir-fries, salads, and other dishes.
