Also known as flowering spinach, Chinese flowering cabbage or edible rape, Yu Choy is tender, with bright green leaves and stems topped by small tight yellow flowers. The leaves taste a bit like spinach even though it is a member of the brassica family (related to cabbage, broccoli, cauliflower, Brussels sprouts, mustard greens). Yu Choy is similar to Gai Lan, except the stalks are thinner and the flowers are yellow (Gai Lan has white flowers). It is typically steamed or stir-fried, and the entire plant is used, including leaves, stems and flowers. The delicate flavor pairs well with oyster sauce/black bean sauce or ground pork with white pepper.
Yu Choy can be used in stir-fries, soups, salads or blanched and served with oyster sauce or black vinegar.
Stir-fry: 5 minutes
Steam: 10 minutes
Sauté: 6 minutes
Flowers: It might seem unusual for you to cook and eat the flowers along with the leaves and stems of Yu Choy, but if you think of it like broccoli, whose florets are like flower heads, it won't seem so odd. Try it, it's delicious!
Simple: Many Asian greens, including Yu Choy, benefit from a quick stir-fry and a simple Asian dressing, or merely a splash of oyster sauce, or a squeeze of orange juice and sesame oil. Don't be afraid to keep it simple and let the greens shine through.
Vit. A, C, K; Calcium, iron, potassium, amino acids, protein and fiber
Fats and Carbs: Fat free, 2 carbs per serving