Kai Choy

Description

Item Details

Kai Choy mustard greens, also known as gai choy in Cantonese, is a type of mustard plant. Kai Choy mustard greens are common green vegetables served as a side dish or appetizer. They are full of nutrition and low in carbs. You can braise, saute, blanch, or pickle them. Kai Choy mustard greens are an excellent source of vitamins A, C, and K. They are high in antioxidants and fiber, help lower cholesterol, detox the liver, and blood, and are packed with phytonutrients.

History

Gai Choy is native to India. The first varietal differentiation, though, was cultivated in China. Gai Choy prefers warm, humid conditions where it will grow prolifically. It is extremely sensitive to freezing and cannot survive at temperatures below 25°F.

Preparation

Because of its peppery and bitter mustard flavor, kai choy is often blanched in boiling water first to remove some of the bitter taste. The best way to clean these greens is to first, dice them into roughly 1-inch sections, and then thoroughly rinse them in running water.

To store, place the greens in a sealed bag or container and store them for up to three days.

Nutritional Value

Kai Choy is extremely nutritious. A cupful (140g) can provide all of the recommended daily requirements of Vitamin C, 60% of the recommended Vitamin A, and 20% of iron. It is also high in beta-carotene, calcium, and potassium.

Planting:

• Spacing: Sow seeds about 1/2 inch deep and 1 inch apart, thinning to 6 inches apart as the plants grow.
• Sunlight: Choose a location with full sun or partial shade.
• Soil: Plant in well-drained soil rich in organic matter, with a pH of 6.0 to 7.5.
• Watering: Water regularly, keeping the soil evenly moist.
• Harvesting: Begin harvesting leaves when they’re young and tender, about 4-6 weeks after planting.

 

Health Benefits:

• Detoxifying Agents: Mustard greens have high concentrations of chlorophyll that can aid in detoxifying the body.
• Antioxidants: They’re rich in antioxidants like vitamin C and vitamin E, which help to combat free radicals.
• Heart Health: They contain folate, a nutrient that supports heart health by reducing homocysteine levels.
• Bone Health: They’re an excellent source of vitamin K, which plays a crucial role in bone health.
• Eye Health: They contain beta-carotene and vitamin A, nutrients that support good vision.