Chinese Vegetables

While living in China I experimented cooking with healthy Chinese foods found at the local markets. Here are some common vegetables you may or may not already be familiar with.

Chinese Broccoli

My personal favorite Chinese vegetable, broccoli, is commonly served in restaurants as a side dish or appetizer. It can be eaten

fresh in salads, steamed in dumplings or cooked in entrees such as stir-fries and soups. It is a good source of vitamin C and dietary fiber. Chinese broccoli also contains multiple cancer-fighting

nutrients.

Edamame

Edamame, literally meaning “twig-bean”, are young soy beans. These have become very popular in Western countries due to the awareness of

soy’s health benefits. They are a great source of plant protein, at 11 grams per half of a cup, and only 120 calories! Edamame are also very high in fiber and iron. Because of this, many vegan proteins are made from these beans. They are tasty as a healthy snack sprinkled with a small amount of sea salt or cooked in casseroles, stir-fries and soups.

Bok Choy

Bok Choy is the most popular mainland crops in most of Asia. It tastes great raw, boiled or steamed and is usually served seasoned

with sesame oil, sesame seeds or soy sauce. Bok Choy is extremely low in calories (only 13 per 100 grams) but rich in vitamin A, vitamin

C and calcium. It is also high in antioxidants, phytonutrients and vitamin K, which helps strengthen bones and delay osteoporosis.

Bamboo Shoots

As the name implies, bamboo shoots are harvested from the bamboo plant. Not as common in Western countries, they are a popular Asian

ingredient. Before cooking, the outer layers are taken off and typically sliced into thin strips then parboiled to remove their bitterness. Bamboo is a low-calorie plant protein that can help reduce bad cholesterol, aid in digestion, control blood pressure and remove toxins from the body.

Leeks

Leeks are part of the same family as onion and garlic. When boiled they have are soft with a mild taste, and when sautéed they are crunchy with a

stronger taste. Leeks are high in folate, which supports cardiovascular health, as well as unique flavonoids that help protect blood vessels from damage. They also have laxative, antiseptic, diuretic, and anti-arthritic

properties. My favorite recipe: Garlic, potato and leek soup!