Asian Greens

Most Asian greens are in the same plant family as some familiar veggies we know and love, like broccoli and kale. Asian greens are a source of iron, calcium, manganese, potassium, phosphorus, and vitamins A, C, and K. Eating Asian greens regularly is a delicious and easy way to add these important nutrients to your diet, which can help maintain your overall health and decrease risk for some chronic diseases.

Napa Cabbage

Here’s a simple introduction to 4 of the most popular Asian greens:

1) Napa Cabbage (also known as “Chinese cabbage” or “celery cabbage”) is well-known for its use in making kimchi, a traditional Korean fermented salad that is similar to sauerkraut. Making kimchi is a great way to preserve this green so it can be eaten in the winter months. Being an extremely versatile green, Napa cabbage can be used in a multitude of ways, including grilling, roasting, stir-frying, or as a fresh salad ingredient.

Tatsoi

2) Tatsoi (pronounced ‘taht-soy’ and also called “rosette bok choy” or “spoon mustard”) has small dark green leaves and light colored stems. Like many Asian greens, it has a pleasant, mildly spicy flavor. The leaves can be used in recipes featuring spinach, such as being added to smoothies or sautéed as a side-dish for your favorite meal.

Mizuna

3) Mizuna looks similar to arugula, but its flavor has a mustard-like kick. Try adding mizuna to a sandwich instead of lettuce for a new flavor, or sauté and add to an omelet. Mizuna leaves can be used like spinach in fresh salads, steamed side-dished or added to your favorite smoothie.

Bok Choy

4) Bok Choy (also called “pak choy”) means “white vegetable,” named after its white, celery-like stems. It has a sweet and mild flavor. Both the leaves and stems are frequently used in stir-fries, soups, and other dishes.