Asian Greens

Asian greens can usually be the substitute for any green leafy vegetable. They make tasty and delicious additions to stir-frys, salads, or even by them selves. Don’t be overwhelmed with the variety of Asian greens available, you will start to see more and more in supermarkets and green grocers as they increase in popularity.

Like any new ingredient; just try them, start with one type and experiment. Better still, grow them, they grow very well here in the GV and there is no better way to learn about or eat a food than fresh from the garden!

Nutritional value

Like most green leafy veg, Asian greens also have a high water content, and therefore shouldn’t be over cooked as they will go limp, as loose some of their water soluble nutrients. Asian greens, such as bok choy and relatively high in calcium, iron, magnesium, folate, vitamin A, C and K. Other phytonutrients include betacarotene, lutein and zeaxanthin.

Here are a few different types of Asian greens you may come across in our local shops or markets.

Mizuna

Toss peppery mizuna leaves in stir-fries the last minute of cooking. Mature mizuna makes a perfect substitute for chard or kale. For optimum flavour and texture, use within three to five days of purchase.

Bok Choy, Pak Choy, Gai Choy, Tatsoi, Choy sum, Morning glory (water spinach)

These vegetables are very similar in taste and use, they are classed as a type of Chinese cabbage. You should have no problems finding bok choy or pak choy in the local shops, and the others will pop up from time to time. The green leaves and white stems are most commonly used in stirfrys, but can be used any many dishes, again, do not over cook, add the leaves a few minutes before serving.

The end of the bunch makes a great stamp for kids, making pretty flower patterns!

Wombok (Asian cabbage)

Often referred to as Asian cabbage has a milk flavour, which different to that of traditional cabbage. Great for coleslaw, a key ingredient in dumplings/rolls, and often pickled in Asian dishes and relishes. Wombok is great for meat/fish/vegetarian dishes or stir-fry type dishes, as it will absorb the flavours it is being cooked with.

Asian herbs/spices – an important inclusion of Asian cooking

kaffir lime leaf, Coriander, Vietnamese mint, Lemon grass, Sweet asian basil, Thai basil, galalgal, turmeric, ginger etc.