The mature sized bok choy is usually about 16" long. The cabbage should be used when fresh if possible because it does not store well. Swiss chard is one of the best, and easiest to find substitutes. Trader Joe's typically carries it as well as most Whole Foods Markets. Curly kale most common but Lacinato is an excellent options. Serve warm or cold. Baby Spinach Leaves If your recipes calls for raw kale or baby kale leaves, baby spinach is your best bet. Photos by Addie Broyles. Your daily values may Add the soy sauce and water, and stir-fry until the kale is wilted but still slightly crunchy, about 3 minutes. Recipe of the week: Creamy kale dip perfect for a graduation party. Heat oil in large, deep nonstick skillet or wok over medium heat. The botanical name is Brassica rapa and has many common names, including Pak Choi, tatsoi and yau choy, the latter two being relatives. It can be enjoyed raw as a crunchy addition to dishes, or when gently cooked through boiling, steaming or sauteing. I can revoke my consent at any time through the unsubscribe link in the email or message. Serve this dish with steamed brown or white rice. Add it to the stir-fry and heat through for an easy main dish. Or add tofu for a meatless main meal. We compared the nutritional contents of Pair with rice noodles and some cubed pork tenderloin for an easy flavorful dinner or serve with a simple grain like quinoa and a few tablespoons of grated fresh carrots for a vegetarian option. Swiss chard leaves are tender and have a taste similar to beet greens and spinach. Add a spicy presence with turnip or mustard greens in place of your kale. (100g each) The specific food items compared are: An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. and Kale. Nutrition comparison for bok choy vs kale. It has a similar flavor and texture. If you use it to replace baby bok choy then you'll need to cut it into pieces before cooking it. bok choy = 4 to 5 1/2 cups shredded or 3/4 cup cooked. Add garlic and ginger; cook, stirring frequently, until fragrant, about 1 minute. Kale is a excellent source of dietary fiber and it has more dietary fiber than bok choy - kale has 4.1g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber. Ever wonder how your favorite foods stack up against each other in terms of nutrition? GourmetSleuth.com® All rights reserved. dd the baby kale, bok choy and mirin to the skillet, raise the heat to medium-high, and stir fry until the kale has wilted and the bok choy is crisp-tender, 4 to 5 minutes. Both taste similar to spinach or Swiss chard and it can be eaten raw as single stalks or combined into other dishes such as stir-fries and soups. Kale (Kale, raw) be higher or lower depending on your calorie needs. Spinach isn’t great eaten raw though so don’t use it in recipes where the kale is uncooked. Napa cabbage can be substituted if bok choy is scarce. The smaller varieties are often cooked whole while the mature variety is typically used cut up. This is a good option for stir-fries. 1 lb. This Asian vegetable is also known as "Shanghai bok choy" which again, refers to the smaller baby bok choy and is available throughout the year. A little sriracha hot sauce will bump up the heat on these greens nicely. This is typically easy to find in most well-stocked grocery stores. If it is necessary to store, keep it in the vegetable drawer of the refrigerator, wrapped in plastic, and it should stay fresh for 3 to 5 days. Kale is a excellent source of dietary fiber and both kale and bok choy are high in Vitamin C. Both kale and bok choy are high in Vitamin A and kale has more thiamin, riboflavin and pantothenic acid. Enjoy! Napa cabbage will work as an alternative but you won't get the texture of the nice juicy stems. Drizzle with toasted sesame oil (optional) and serve immediately. Kale and bok choy contain similar amounts of protein - kale has 2.9g of protein per 100 grams and bok choy has 1.5g of protein. Use it in place of mature bok choy. of The comparison below is by common portions, e.g. Recipe for bok choy and tofu with a flavorful sauce of garlic, ginger, sesame seed oil and Chinese 5-spice powder. Both kale and bok choy are high in potassium - kale has 348mg of potassium per 100 grams and bok choy has 252mg of potassium. Kale has more iron than bok choy - kale has 1.6mg of iron per 100 grams and bok choy has 0.8mg of iron. Cooks find the tender stem and pillowy leaves soak up sauce nicely. Add a spicy presence with turnip or mustard greens in place of your kale. Bok Choy Both bok choy and kale contain significant amounts of beta-carotene. Slice kale leaves crosswise about 1-inch-thick (you’ll get about 8 cups); set aside. If you can't find bok choy then you can substitute equal amounts of one of these vegetables: Bok choy (baby and mature varieties) are easily found in most any Asian grocery store as well as some well-stocked grocery stores. Remove from heat and stir in soy sauce, sesame oil and pepper flakes. , SmartPoints, FitPoints, Points and Wellness that Works are trademarks of WW International, Inc. ©2020 WW International, Inc. All rights reserved. Transfer the mixture to a platter and sprinkle with sesame seeds. 3. The crunchy stems are slightly sweet and have a similar taste and texture with bok choy stems. The WW Logo, Weight Watchers, myWW+, SmartPoints, FitPoints, Points and Wellness that Works are trademarks of WW International, Inc. ©2020 WW International, Inc. All rights reserved. and kale Kale and Bok Choi Slaw with Spicy Sesame-Ginger Dressing Dark green leafy vegetables are perhaps the most concentrated source of nutrition of any food. Comparing omega-6 fatty acids, kale has more linoleic acid than bok choy per 100 grams. * Percent Daily Values are based on a 2,000 calorie diet. cups, packages. Add the kale and raise the heat to medium high. Both kale and bok choy are high in calcium and potassium. Bok choy is a member of the Chinese cabbage family, but it is smaller and has wider leaves, which along with the stalks are a pale green color. However if you just want to add some cooked greens to a dish, spinach including defrosted frozen spinach is a good kale substitute. Carotenoids are micronutrients commonly found in plants and some animal products. OR - You may also use collard greens although the flavor is not as good, OR - Use Yu choy (choy sum) which is similar in size and flavor.