Picture this: It’s a warm summer evening, and I’m sitting at my sister’s dinner table, fork poised over a colorful salad. “Try it,” she says, eyes twinkling with anticipation. I take a bite, and suddenly, my taste buds are dancing with delight. “What is this?” I ask, already reaching for another forkful.
“Bok choy microgreens,” she replies with a grin. And just like that, my culinary world expanded.
You see, I’ve always been a fan of regular bok choy. It’s rare for a week to go by without this versatile veggie making an appearance on my plate. But bok choy microgreens? They were a whole new ballgame.
Intrigued and inspired by this tiny yet flavorful addition to my sister’s salad, I embarked on a journey to uncover the secrets of bok choy microgreens. What I discovered was nothing short of a nutritional goldmine.
Bok choy microgreens are a nutritional powerhouse harvested within just 10-14 days after germination. They are an excellent source of vitamins C, A, and K, which play essential roles in immune function, vision health, and blood clotting, respectively. Additionally, bok choy contains minerals such as calcium, iron, and potassium, which are vital for bone health, oxygen transport, and maintaining proper heart function.
In this article, we’ll dive deep into the world of bok choy microgreens. We’ll explore their fascinating history – from their ancient Chinese origins to their modern-day superfood status, unpack their impressive nutritional profile, and discover how these tiny greens can make a significant impact on your health.
Whether you’re a curious food enthusiast, a health-conscious eater, or a budding microgreen grower, there’s something here for everyone.
So, are you ready to join me on this flavorful adventure? Let’s unravel the mysteries of bok choy microgreens together!
Key Takeaways
- Bok choy microgreens are nutrient-dense, containing higher concentrations of proteins, carbohydrates, and antioxidants compared to mature bok choy.
- Optimal growing conditions include 70-75°F for germination, 60-70°F for growth, and 12-16 hours of light per day.
- The ideal harvest time for bok choy microgreens is 10-14 days after sowing when the first true leaves appear.
- Different light conditions can significantly affect growth and nutrient content, with a combination of blue and red light often producing the best results.
- Bok choy microgreens can be easily incorporated into various dishes, from salads and smoothies to stir-fries, enhancing both nutrition and flavor.
- Proper storage in a sealed container in the refrigerator can extend the shelf life of bok choy microgreens up to a week.
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Understanding Bok Choy Microgreens
Bok Choy and Pak Choi
A Brief History of Bok Choy
Types of Bok Choy
Nutritional Profile of Bok Choy Microgreens
Nutritional Analysis of Bok Choy Microgreens
Comparison between mature Bok Choy and Bok Choy microgreens
Comparison between mature Bok Choy, Baby Bok Choy, and Bok Choy microgreens
Summary of Nutritional Findings
Health Benefits of Bok Choy Microgreens
Promoting Eye Health
Bone Health and Calcium Absorption
Maintaining Growth and Brain Health
Boosts Immune Health
Antioxidant Properties
Support for Digestive Health
Cardiovascular Support
Weight Management
Potential Cancer-Fighting Properties
How to Incorporate Bok Choy Microgreens into Your Diet
Salad Ideas and Combinations
Smoothies and Juices
Stir-fries and Sautéed Dishes
Growing Bok Choy Microgreens: Special Considerations
Special Growing Tips
Light Effect on Growth and Nutrient Quality
Effects on growth parameters
Effects on antioxidant properties
Comparison: Bok Choy Microgreens Grown Under Different Conditions
Bok choy microgreens are the tender, edible seedlings of the bok choy plant.
Unlike their mature counterparts, these microgreens are harvested at an early stage of growth, typically within 10-14 days after germination. Despite their diminutive size, bok choy microgreens pack an impressive nutritional punch, making them a sought-after addition to various dishes.
Bok Choy and Pak Choi
Bok Choy and Pak Choi refer to the same vegetable. To elaborate:
- Botanical name: Both Bok Choy and Pak Choi refer to Brassica rapa subsp. chinensis. It belongs to the Brassicaceae family, which includes other vegetables like broccoli and kale.
- Language origin: “Bok Choy” is the Cantonese romanization. “Pak Choi” is the Mandarin romanization.
- Other names: It’s also known as Chinese cabbage or white cabbage.
- Characteristics: Crisp white stalks; Dark green leaves; Mild, slightly sweet flavor
- Culinary use: Common in Chinese and other Asian cuisines; Used in stir-fries, soups, and salads
- Microgreen potential: Bok Choy/Pak Choi is also grown as a microgreen, offering a mild, slightly peppery flavor at this stage.
The different spellings primarily reflect regional linguistic variations. Still, they refer to the same versatile vegetable, whether in its mature form or as a microgreen.
Survival Garden Seeds - Canton White Stem Pak Choi or Bok Choy Seed for Planting - Packet with Instructions to Grow Brassica Rapa Chinensis in Your Home Vegetable Garden - Non-GMO Heirloom Variety
$4.84 ($182.95 / ounce) (as of July 12, 2024 09:08 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)A Brief History of Bok Choy
Bok choy’s roots trace back to ancient China, specifically the Yangtze River Delta in the 5th century AD. Its ideal growing conditions in this region led to its cultivation and consumption.
As trade routes expanded, bok choy spread to other Asian countries, becoming a staple in traditional dishes. In Chinese cuisine, it’s widely used in stir-fries, soups, and steamed dishes due to its mild flavor and tender texture.
Chinese immigrants introduced bok choy to the West in the late 19th and early 20th centuries. Its versatility and nutritional value gained popularity among Western chefs and home cooks, particularly in Asian-inspired recipes.
Today, bok choy’s cultivation has expanded globally to meet growing demand, with production in North America, Europe, Africa, and Australia, alongside its Asian origins.
Types of Bok Choy
Bok choy comes in different varieties, each with its own unique characteristics and culinary uses. Here are some common types of bok choy:
Dwarf Bok Choy: These look like a mini version of the large bok choy, but they are a hybrid. Their leaves are dark green, and their stems are fat and short.
Large Bok Choy: These are the bok choy you have probably seen in any non-Chinese grocery store near you. They have stems that are milky white, thick, and firm. Their leaves are a little curly and dark green in color.
Red Bok Choy: They have dark green leaves with reddish-purple stems and leaf veins, giving them a striking appearance. Red bok choy has a mild, slightly sweet flavor, similar to regular bok choy, but with a slightly peppery undertone.
Shanghai Baby Bok Choy: Baby bok choy is a smaller and more tender version of the traditional bok choy. It has pale green leaves and a delicate, mild flavor. This variety is popular in Asian cuisines and works well in stir-fries, soups, and salads.
Taiwan Bok Choy (Taiwan Choy Sum): Taiwan Bok Choy, or Choy Sum, is another variety of bok choy with tender stems and vibrant green leaves. It is often used in Taiwanese and Chinese dishes, such as stir-fries and hot pots.
The nutritional composition of bok choy microgreens may show slight variance due to factors such as the growing environment, soil condition, and the stage of maturity when they are harvested. However, in general, they are known to be rich in several essential nutrients.
Below is a breakdown of nutrients found in 100g of bok choy [1]:
| Name | Amount | Unit | % Daily Value | |
|---|---|---|---|---|
| Water | 95.3 g | 3546 g | 2.69% | |
| Energy | 13 kcal | |||
| Protein | 1.5 g | 68 g | 2.2% | |
| Total lipid (fat) | 0.2 g | 62 g | 0.3% | |
| Carbohydrate, by difference | 2.18 g | 315 g | 0.7% | |
| Fiber, total dietary | 1.00 g | 38 g | 2.6% | |
| Sugars, total including NLEA | 1.18 g | 50 g | 2.4% | |
| Calcium, Ca | 105 mg | 1000 mg | 10.5% | |
| Iron, Fe | 19 mg | 8 mg | 237.5% | |
| Magnesium, Mg | 19 mg | 420 mg | 4.5% | |
| Phosphorus, P | 252 mg | 0.7 g | 36.0% | |
| Potassium, K | 252 mg | 3400 mg | 7.4% | |
| Sodium, Na | 0.19 mg | 1500 mg | 0.0% | |
| Zinc, Zn | 0.56 mg | 11 mg | 5.1% | |
| Copper, Cu | 0.159 mg | 900 mcg | 16.7% | |
| Manganese, Mn | 0.56 mg | 2.3 mg | 24.35% | |
| Selenium, Se | 0.5 µg | 55 mcg | 0.9% | |
| Vitamin C, total ascorbic acid | 45 mg | 90 mg | 50.0% | |
| Thiamin | 0.04 mg | 1.2 mg | 3.3% | |
| Riboflavin | 0.07 mg | 1.3 mg | 5.4% | |
| Niacin | 0.5 mg | 16 mg | 3.1% | |
| Pantothenic acid | 0.088 mg | 5 mg | 1.76% | |
| Vitamin B-6 | 0.194 mg | 1.3 mg | 14.9% | |
| Folate, total | 66 µg | 400 mcg | 16.5% | |
| Choline, total | 6.4 mg | 0.55 g | 1.2% | |
| Betaine (trimethylglycine) | 0.3 mg | |||
| Vitamin A, RAE | 223 µg | 900 mcg | 24.78% | |
| Carotene, beta | 2680 µg | 900 mcg | 297.8% | |
| Lutein + zeaxanthin | 40 µg | 6000 mcg | 0.7% | |
| Vitamin E (alpha-tocopherol) | 0.09 mg | 15 mg | 0.6% | |
| Vitamin K (phylloquinone) | 45.5 µg | 120 mcg | 37.9% | |
| Fatty acids, total saturated | 0.027 g | |||
| Fatty acids, total monounsaturated | 0.015 g | |||
| Fatty acids, total polyunsaturated | 0.096 g | |||
| Tryptophan | 0.015 g | 1100 mg | 1.36% | |
| Threonine | 0.049 g | 2400 mg | 2.04% | |
| Isoleucine | 0.085 g | 2800 mg | 3.04% | |
| Leucine | 0.088 g | 6600 mg | 1.33% | |
| Lysine | 0.089 g | 5800 mg | 1.53% | |
| Methionine | 0.009 g | 2500 mg | ||
| Cystine | 0.017 g | 1.04% | ||
| Phenylalanine | 0.044 g | 6000 mg | ||
| Tyrosine | 0.029 g | 1.22% | ||
| Valine | 0.066 g | 3500 mg | 1.89% | |
| Arginine | 0.084 g | |||
| Histidine | 0.026 g | 1900 mg | 1.37% | |
| Alanine | 0.086 g | |||
| Aspartic acid | 0.108 g | |||
| Glutamic acid | 0.36 g | |||
| Glycine | 0.043 g | |||
| Proline | 0.031 g | |||
| Serine | 0.048 g |
Nutritional Analysis of Bok Choy Microgreens
While bok choy contains all 9 essential amino acids, it does not contain these amounts in sufficient quantities. Only tryptophan and isoleucine meet the WHO’s amino acid requirements for adults.
Based on a review of several research studies, here is a summary of the information about bok choy microgreens:
Nutritional content:
- Pak choi microgreens contain 35-52.7 mg/100g fresh weight of ascorbic acid (vitamin C).
- They have 2.6 mg/100g fresh weight of α-tocopherol (vitamin E).
- β-carotene content is reported as 5.1 mg/100g fresh weight.
- Chlorophyll content is high at 185.3 mg/100g fresh weight.
- Phylloquinone (vitamin K) content is 0.22 mg/100g fresh weight.
Mineral content (in mg/100g fresh weight):
- Calcium: 58
- Magnesium: 31
- Potassium: 284
- Phosphorus: 59
- Sodium: 42
- Zinc: 0.30
- Iron: 0.49
Pak choi microgreens contain 145.4 mg GAE/100g fresh weight of total phenolics.
The DPPH (antioxidant activity) value for pak choi microgreens is 160.1 μmol Trolox equivalent/100g fresh weight.
This information highlights the nutritional value of bok choy (pak choi) microgreens.
Comparison between mature Bok Choy and Bok Choy microgreens
I have added a comparison between mature bok choy and bok choy microgreens based on the USDA information, selected papers (see References), and my knowledge about these microgreens.
Here’s a table comparing the two in terms of nutrition and flavor:
| Characteristic | Bok Choy Microgreens | Mature Bok Choy |
|---|---|---|
| Moisture (%) | 93.71 ± 0.41 | 94.15 ± 1.21 |
| Protein (g/100g FW) | 26.02 ± 1.8 | 24.21 ± 1.62 |
| Carbohydrates (g/100g FW) | 23.02 ± 2.97 | 13.62 ± 0.72 |
| Fat (g/100g FW) | 1.67 ± 0.58 | 1.33 ± 0.58 |
| Ash (%) | 0.89 ± 0.09 | 1.01 ± 0.18 |
| Total Phenolics (mg/100g) | 82.18 ± 1.08 | 68.92 ± 0.62 |
| Flavonoids (mg/100g) | 19.42 ± 4.29 | 6.62 ± 5.00 |
| Antioxidant Activity (% inhibition at 1000 μg/ml) | 85.04 | 78.47 |
| Vitamin C (mg/100g FW) | Generally higher in microgreens | 35-52.7* |
| Mineral content | Generally higher concentration | Generally lower |
| Flavor | More intense, concentrated flavor, often described as nutty or peppery | Mild, slightly sweet, with a tender-crisp texture |
| Texture | Delicate, tender | Crisp stems, tender leaves |
| Versatility in cooking | Primarily used raw as garnish or in salads | Raw or cooked forms of this ingredient can be used in a variety of dishes. |
| Shelf life | Shorter (about 5-7 days when refrigerated) | Longer (1-2 weeks when refrigerated) |
Notes:
- The Vitamin C content for mature bok choy comes from other sources (USDA).
- Microgreens generally have higher concentrations of nutrients and phytochemicals compared to their mature counterparts, but this can vary depending on growing conditions and measurement methods.
- Flavor descriptions are general and can vary based on growing conditions and individual perceptions.
- While microgreens often have higher nutrient density, the actual intake may be lower due to smaller serving sizes compared to mature vegetables.
Comparison between mature Bok Choy, Baby Bok Choy, and Bok Choy microgreens
Another study (Widjaja, Taruna, et al., 2024) compared bok choy at three growth stages: microgreens, baby greens, and mature greens.
This study highlights the nutritional and phytochemical differences between bok choy at different growth stages, with microgreens generally showing higher nutrient density and antioxidant potential.
Here’s a table representing the data from the summary:
| Characteristic | Microgreens | Baby Greens | Mature Greens |
|---|---|---|---|
| Moisture (%) | 93.71 | 96.64 | 94.15 |
| Protein (g/100g FW) | 26.02 | 19.31 | 24.21 |
| Carbohydrates (g/100g FW) | 23.02 | 18.97 | 13.62 |
| Fat (g/100g FW) | 1.67 | 1 | 1.33 |
| Ash (%) | 0.89 | 1.1 | 1.01 |
| Total Phenolics (mg/100g) | 82.18 | 72.85 | 68.92 |
| Flavonoids (mg/100g) | 19.42 | 2.93 | 6.62 |
| Alkaloids (mg/100g) | 10.37 | 9.4 | 10.69 |
| DPPH Radical Scavenging Activity (% at 1000 µg/ml) | 85.04 | 84.35 | 78.47 |
The study suggests that bok choy microgreens generally have higher nutrient content and phytochemical content compared to baby greens and mature greens, which may contribute to their higher antioxidant activity.
Bok choy is known to have high bioactive components, especially glucosinolates, which have been associated with various health benefits in animal studies.
Summary of Nutritional Findings
- High in Iron and Beta-Carotene: Bok choy microgreens are exceptionally high in iron (237.5% DV) and beta-carotene (297.8% DV), making them excellent for boosting these nutrients in the diet. These values are highlighted in red.
- Excellent provider of Vitamins A, C, and K: With 50.0% DV of Vitamin C and 37.5% DV of Vitamin K, bok choy microgreens provide substantial amounts of these essential vitamins, supporting immune function and bone health.
- Significant Amounts of Phosphorus and Manganese: These microgreens offer 36.0% DV of phosphorus and 24.35% DV of manganese, crucial for bone health and metabolic functions.
- Low in Calories and Fat: They are low in calories (13 kcal) and total fat (0.2 g), making them a healthy addition to any diet.
- Moderate Protein Content: With 1.5 g of protein, they can contribute to daily protein intake. However, they are not a primary protein source.
Overall, bok choy microgreens are a nutrient-dense food, rich in several essential vitamins and minerals, particularly iron, beta-carotene, and vitamin C and K. Adding them to a well-rounded diet has advantages, particularly for those looking to boost their intake of these specific nutrients.
You have seen from the date that bock choy microgreens are a nutrient-dense superfood.
Bok choy packs a nutritional punch. It’s rich in vitamins A, C, and K, boosting your immune system, eyesight, and blood health. You’ll also get a good dose of manganese, iron, and phosphorous, supporting strong bones, oxygen flow, and a healthy heart. In short, this veggie is a simple way to nourish your body from head to toe.
Promoting Eye Health
Bok choy microgreens help maintain good eye health by being a great source of vitamin A.
This essential nutrient is crucial for keeping the eyes and vision healthy.
Vitamin A is crucial for healthy eyesight. It helps your retina capture light and send signals to your brain. Without enough vitamin A, you might struggle to see, especially in dim light. This vitamin also helps produce rhodopsin, a protein that lets you see in low-light conditions. Simply put, vitamin A keeps your eyes working well, day and night.
All in all, integrating bok choy microgreens into your diet can aid in maintaining good eye health and lowering the chances of age-related eye conditions.
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Bone Health and Calcium Absorption
Bok choy is a bone-building powerhouse. Its calcium helps keep your bones strong and fights off osteoporosis. The vitamin K in bok choy is like a calcium escort, making sure it gets where it’s needed most – your bones. This dynamic duo works together to boost bone density and lower your risk of fractures. Adding bok choy to your dishes is a simple way to boost bone health and enhance your overall health.
The phosphorus in bok choy microgreens is essential for good health, playing a critical role in forming and maintaining healthy bones and teeth. It aids in energy production by forming ATP, the body’s energy currency.
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Maintaining Growth and Brain Health
Vitamin B-6 is crucial for the development and functioning of the brain. Producing neurotransmitters such as serotonin and dopamine is beneficial for regulating mood and sleep. Additionally, it is involved in protein metabolism and the creation of hemoglobin, which is essential for transporting oxygen in the blood.
Folate (Vitamin B-9) is necessary for DNA synthesis and repair, making it crucial for cell division and growth. It is particularly vital during periods of rapid growth, such as pregnancy, as it aids in preventing neural tube defects in the developing fetus. These vitamins collectively support cognitive health, energy metabolism, and cardiovascular health.
Additionally, phosphorus supports cell structure through its role in cell membrane formation. It is vital for the synthesis of DNA and RNA, ensuring proper cellular function and repair.
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Boosts Immune Health
Bok choy microgreens are tiny immune-boosting powerhouses. They’re packed with vitamin C, which helps your body fight off infections and diseases. This vitamin strengthens your immune system, helps produce white blood cells, and protects your cells from damage by neutralizing free radicals.
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Antioxidant Properties
Bok choy is loaded with antioxidants like beta-carotene and lutein, which fight off harmful free radicals in your body. Your cells are potentially shielded by these natural protectors, which could reduce your likelihood of developing chronic diseases such as certain cancers and heart problems.
They also help reduce inflammation and boost your immune system. By adding bok choy to your meals, you’re giving your body extra armor against severe conditions like heart disease, cancer, and Alzheimer’s. It’s a simple, tasty way to invest in your long-term health.
The manganese in bok choy microgreens is also a key component of antioxidant enzymes, protecting cells from oxidative damage.
Support for Digestive Health
Bok choy and its microgreens are digestive superheroes. They’re packed with fiber, which keeps your gut running smoothly and helps prevent constipation. But that’s not all – bok choy microgreens also contain glucosinolates. These compounds can reduce gut inflammation and boost overall digestive health.
By adding these green leafy vegetables to your meals, you can avoid digestive problems and potentially reduce the likelihood of developing colon cancer and other digestive ailments. It’s a simple, tasty way to keep your gut happy and your whole body healthier. Think of bok choy as a gentle, natural broom for your insides, sweeping away problems and leaving you feeling great [2].
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Cardiovascular Support
Bok choy supports heart and blood health in multiple ways. Its potassium helps maintain healthy blood pressure, reducing the risk of hypertension and heart problems. The vitamin K in bok choy aids blood clotting and prevents blood vessel calcification. Folate and vitamin B-6 work together to lower homocysteine levels, further protecting your heart [4].
Iron in bok choy is crucial for producing hemoglobin, which carries oxygen throughout your body. This supports energy levels, brain function, and immune health.
By eating bok choy regularly, you’re giving your cardiovascular system and overall health a significant boost.
Weight Management
Bok choy is a valuable addition to a weight management plan because it is high in fiber and low in calories. The fiber in it encourages a sense of satisfaction, which could aid in managing cravings and avoiding overindulgence.
Potential Cancer-Fighting Properties
Studies suggest that bok choy’s glucosinolates, a type of phytochemical, may have potential cancer-fighting properties. The growth of cancer cells can potentially be inhibited, and certain types of cancers may be prevented by these compounds [7].
Think of bok choy microgreens as giving your immune system a daily high-five with every bite. Adding these flavorful greens to your meals is an easy and tasty way to support your health.
Bok choy microgreens add a delightful crunch and mild flavor to various dishes, making them a versatile ingredient in the culinary world. Adding them to salads, sandwiches, and wraps or using them as a garnish for soups and main courses are all great ways to enjoy them.
Here are three recipe ideas incorporating bok choy microgreens into daily meals.
Salad Ideas and Combinations
Create refreshing and nutritious salads by combining bok choy microgreens with other greens, fruits, nuts, and dressings for a burst of flavors and textures.
Recipe: Asian-Inspired Bok Choy Microgreen Salad
- Serving size: 1 cup
- Prep time: 15 minutes
- Cook time: 0 minutes (No cooking required)
- Total time: 15 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Asian-fusion
- Yield: 4 servings
Ingredients:
- 2 cups bok choy microgreens
- 1 cup sliced mandarin oranges
- 1/4 cup sliced almonds, toasted
- 1/4 cup edamame, shelled
- 2 tbsp sesame seeds
Dressing:
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp honey
- 1 tsp soy sauce
Instructions:
- In a large bowl, combine bok choy microgreens, mandarin oranges, almonds, and edamame.
- Mix the dressing ingredients in a small bowl and whisk until combined.
- Drizzle dressing over the salad and toss gently.
- Sprinkle with sesame seeds before serving.
Smoothies and Juices
Blend these microgreens into your favorite smoothies and juices for an added dose of vitamins and minerals without compromising on taste.
Recipe: Green Goddess Bok Choy Microgreen Smoothie
- Serving size: 12 oz (350 ml)
- Prep time: 10 minutes
- Cook time: 0 minutes (No cooking required)
- Total time: 10 minutes
- Category: Beverage
- Method: Blending
- Cuisine: Modern/Health
- Yield: 2 servings
Ingredients:
- 1 cup bok choy microgreens
- 1 ripe banana
- 1/2 cup pineapple chunks
- 1/2 avocado
- 1 tbsp chia seeds
- 1 cup coconut water
- 1/2 cup Greek yogurt
- 1 tsp honey (optional)
- Ice cubes
Instructions:
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Adjust sweetness with honey if desired.
- Pour into glasses and serve immediately.
- Serving size: 1 1/2 cups
- Prep time: 15 minutes
- Cook time: 10 minutes
- Total time: 25 minutes
- Category: Main Dish
- Method: Stir-frying
- Cuisine: Asian
- Yield: 4 servings
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 2 cups bok choy microgreens
- 2 cloves garlic, minced
- 1 tbsp ginger, grated
- 2 tbsp vegetable oil
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1/4 tsp red pepper flakes
- 2 green onions, sliced
- Lemon wedges for serving
Instructions:
- Pour the vegetable oil into a large wok or skillet
- Heat over medium-high fire.
- After that, add the garlic and ginger and stir-fry for 30 seconds until the aroma is released.
- Add the shrimp.
- Cook for 2-3 minutes until they turn pink.
- Stir in soy sauce, sesame oil, and red pepper flakes.
- Turn off the heat and toss in bok choy microgreens and green onions.
- Serve immediately with lemon wedges.
These recipes showcase the versatility of bok choy microgreens, which can be easily incorporated into various dishes to boost nutrition and flavor.
The microgreens add a fresh, slightly peppery taste to the salad, a nutrient boost to the smoothie, and a delicate texture to the stir-fry, all while preserving their nutritional benefits.
Bok choy microgreens can be grown in soil or soilless substrate-based systems like other microgreens. Here are some helpful tips on growing the healthiest and tastiest bok choy microgreens.
Special Growing Tips
Light requirements: Bok choy microgreens, like all plants, require ample light to grow properly. Place your bok choy trays in a location that receives bright indirect sunlight or, ideally, under a grow light. If using a grow light, position it about 4-6 inches above the plants. Consider providing the microgreens with 12-16 hours of light per day. Bok choy microgreens benefit the optimal photosynthetic photon flux (PPF) of 440 µ mol/m2/s.
Research and growing experiments confirm that 12 hours of changing LED light intensity based on air temperature. The optimal photoperiod for bok choy microgreen growth was 20:4 (light: dark), consisting of 12 hours of sunlight and 8 hours of artificial light.
- Plants reached heights between 6 to 8 cm
- Plants weighed 14 grams (wet weight)
- The growth rate of plant height was 53-58% higher than other treatments
- The plant wet weight growth rate was 18-35% greater compared to other treatments
Light intensity and nitrogen concentration significantly affect its growth and yield. Photoperiod affects the dry weight of yields and growth rate, which is highly correlated to nutrient uptake.
Temperature: Bok choy microgreens prefer a moderate temperature range for optimal growth. Germination occurs best at temperatures ranging from 70-75°F (21-24°C). Once the seeds have germinated, a slightly cooler temperature of about 60-70°F (15-21°C) is suitable for their growth. Avoid exposing the microgreens to extreme heat or cold.
Days to Harvest: Bok choy microgreens are usually ready to harvest within 10-14 days after sowing, depending on the growing conditions and the specific variety of bok choy. Look for the first true leaves to appear before harvesting. The first leaves that sprout are called cotyledons and are not true leaves. The characteristic shape of bok choy will be present in true leaves, and they should have a height of approximately 2-4 inches.
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Light Effect on Growth and Nutrient Quality
Based on one study (Belay Dereje et al., 2023), red pak choi microgreens were grown for 8 days from seed to harvest under controlled conditions in a growth chamber. Different blue light dosages (0%, 8%, 16%, 25%, and 33%) combined with red and far-red light were tested on the microgreens.
Effects on growth parameters
- 16% blue light led to significantly lower hypocotyl length in red pak choi microgreens.
- Plant height was lowest under 16% blue light treatment.
- Leaf area did not show any significant differences among the different light treatments.
Effects on antioxidant properties
The highest ascorbic acid concentration was found under 16% blue light treatment.
- Total phenol content was highest under 8% blue light treatment.
- Anthocyanin content was highest under 0% and 8% blue light treatments.
- The Flavonol index increased with 16% and 33% blue light dosages.
- DPPH radical scavenging activity was highest under 25% blue light treatment.
The study demonstrates that blue light affects plant growth and antioxidant properties in bok choy microgreens, with the influence varying based on the dosage of blue light.
Comparison: Bok Choy Microgreens Grown Under Different Conditions
Based on the information provided in the papers and my knowledge, I can create a comparative nutrient analysis of bok choy microgreens grown under different conditions. However, it’s important to note that direct comparisons may be limited due to differences in study methodologies, growing conditions, and reporting units.
Here’s a table summarizing the available data:
| Nutrient | Standard Conditions | LED Light (8h artificial + 12h natural) | High Light Intensity (463 μmol/m²/s) | Low Light Intensity (275 μmol/m²/s) |
|---|---|---|---|---|
| Moisture (%) | 93.71 ± 0.41 | Not reported | Not reported | Not reported |
| Protein (g/100g FW) | 26.02 ± 1.8 | Not reported | Not reported | Not reported |
| Carbohydrates (g/100g FW) | 23.02 ± 2.97 | Not reported | Not reported | Not reported |
| Fat (g/100g FW) | 1.67 ± 0.58 | Not reported | Not reported | Not reported |
| Ash (%) | 0.89 ± 0.09 | Not reported | Not reported | Not reported |
| Total Phenolics (mg/100g) | 82.18 ± 1.08 | Higher (exact value not reported) | Lower | Higher |
| Flavonoids (mg/100g) | 19.42 ± 4.29 | Higher (exact value not reported) | Lower | Higher |
| Antioxidant Activity (% inhibition at 1000 μg/ml) | 85.04 | Higher (exact value not reported) | Lower | Higher |
| Chlorophyll | Not reported | Not reported | Decreased | Increased |
| β-carotene | Not reported | Not reported | Decreased | Increased |
| Vitamin C (mg/100g FW) | Not reported | 35-52.7 | Not reported | Not reported |
| α-tocopherol (mg/100g FW) | Not reported | 2.6 | Not reported | Not reported |
| Calcium (mg/100g FW) | Not reported | 58 | Not reported | Not reported |
| Magnesium (mg/100g FW) | Not reported | 31 | Not reported | Not reported |
| Potassium (mg/100g FW) | Not reported | 284 | Not reported | Not reported |
Notes:
- “Standard Conditions” refers to the data from the Gattani and Kumari study, which didn’t specify light conditions.
- The LED light condition (8h artificial + 12h natural) is based on the study by Widjaja Putra et al. [9], which found this to be optimal for bok choy growth.
- High and Low Light Intensity conditions are based on the study mentioned by Liu et al., which showed that higher light intensity decreased some phytochemicals.
- Many nutrient values are not reported across all conditions, making direct comparisons difficult.
- The terms “Higher” and “Lower” are used when exact values were not provided, but trends were reported in the studies.
This table highlights the need for more comprehensive and standardized studies on bok choy microgreens under various growing conditions to allow for better comparisons.
One study found that red-violet LED light (15 μmol/m2/s) retarded postharvest senescence in pak choi microgreens, improved sensory properties, soluble solids, vitamin C, and chlorophyll content, and extended shelf life at 4°C.
Another study on pak choi microgreens found that a combination of light intensity of 30 μmol/m2/s and modified atmosphere packaging (5 kPa O2 + 5 kPa CO2) maintained quality parameters such as color, chlorophyll content, respiration rate, gas partial pressure, mass loss, soluble sugars, ascorbic acid, and antioxidant activity during storage.
Related Questions
How do Bok Choy microgreens taste?
Bok choy microgreens have a distinctive and delightful flavor that sets them apart from their mature counterparts. The flavor profile includes a blend of gentle, crisp, and mildly sweet flavors with subtle hints of peppery undertones.
How do I store bok choy microgreens?
To maintain their nutritional value and freshness, store bok choy microgreens in a sealed container or a plastic bag in the refrigerator for up to a week.
Bok choy microgreens (Brassica rapa subsp. pekinensis) contain a wealth of nutrients, serving as an excellent source of vitamins B1, C, and K1, along with calcium, zinc, iron, and potassium. Consuming sufficient vitamins and minerals has been associated with lowering the chances of chronic diseases and supporting a long and healthy life. Adding these miniature superfoods to your everyday meals is a simple and enjoyable method to increase your nutrient consumption and enjoy the numerous health advantages they provide.
Incorporating bok choy microgreens into your diet can elevate your nutrient intake and contribute to overall well-being. So why wait? Start the journey of bok choy microgreens and enjoy the taste of optimal nutrition.
Are you prepared to enjoy nutrition with bok choy microgreens? It’s never too late to start enjoying these fantastic microgreens.
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References
- FoodData Central. (n.d.-c). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
- Lottenberg AM, Fan PL, Buonacorso V. Effects of dietary fiber intake on inflammation in chronic diseases. Einstein (Sao Paulo). 2010 Jun;8(2):254-8. English, Portuguese. https://doi.org/10.1590/S1679-45082010MD1310. PMID: 26760015.
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- Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med. 2001 12 March;161(5):695-700. https://doi.org/10.1001/archinte.161.5.695. PMID: 11231701.
- Vitamin A. Vision and Immune} Krinsky, N. I., & Johnson, E. J. (2005). Carotenoid actions and their relation to health and disease. Molecular Aspects of Medicine, 26(6), 459–516. https://doi.org/10.1016/j.mam.2005.10.001
- Willcox JK, Ash SL, Catignani GL. Antioxidants and prevention of chronic disease. Crit Rev Food Sci Nutr. 2004;44(4):275-95. https://doi.org/10.1080/10408690490468489. PMID: 15462130.
- T. H. Verhoeven, H. Verhagen, R. A. Goldbohm, P. A. van den Brandt, and G. van Poppel, “A review of mechanisms underlying anticarcinogenicity by brassica vegetables,” Chemico-Biological Interactions, vol. 103, no. 2, pp. 79–129, 1997.
- Belay Dereje, Jean-Christophe Jacquier, Elliott-Kingston, C., Harty, M., & Niamh Harbourne. (2023). Brassicaceae Microgreens: Phytochemical Compositions, Influences of Growing Practices, Postharvest Technology, Health, and Food Applications. ACS Food Science & Technology, 3(6), 981–998. https://doi.org/10.1021/acsfoodscitech.3c00040
- Widjaja, Taruna, et al. “Effect of Different Photoperiod Regimes in Combination with Natural and Artificial Light on Nutrient Uptake in Bok Choy (Brassica Rapa L.) Using an Internet of Things-Based Hydroponics System.” Journal of Agricultural Engineering, 8 May 2024, https://doi.org/10.4081/jae.2024.1579.
- Gao, M., He, R., Shi, R., Li, Y., Song, S., Zhang, Y., Su, W., & Liu, H. (2021). Combination of Selenium and UVA Radiation Affects Growth and Phytochemicals of Broccoli Microgreens. Molecules, 26(15), 4646. https://doi.org/10.3390/molecules26154646
- Bhaswant, M., Shanmugam, D. K., Miyazawa, T., Abe, C., & Miyazawa, T. (2023). Microgreens: A Comprehensive Review of Bioactive Molecules and Health Benefits. Molecules (Basel, Switzerland), 28(2), 867. https://doi.org/10.3390/molecules28020867
- Mansi Gattani and Vasantha Kumari, Comprehensive evaluation of nutrient and phytochemical profile of bok choy (Brassica rapa subsp. chinensis) at different growth stages. Sustainability, Agri, Food and Environmental Research, (ISSN: 0719-3726), 11(X), 2023
