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Prime 11 Chinese language broccoli (Gai lan) Vitamin information and Well being advantages


Gai lan is a well-liked cabbage vegetable native to mainland China. It is among the hottest leafy greens discovered at native markets throughout East Asia and Southeast Asia.

Immediately, together with related seasonal greens akin to choy sum (Chinese language flowering broccoli), komatsuna, tatsoi, and many others., additionally it is discovered at specialty grocers and Asian markets in Europe, Australia, and the USA.

Chinese language broccoli is often grown as a fall, winter, or early spring crop. Recent greens start arriving at markets, peaking from fall by means of spring. It may be grown year-round in greenhouse follow.

Harvest gai lan earlier than the flowers open, though a number of open flowers will not lower the standard of the vegetable.

Harvest stalks within the early morning to attenuate water stress, and tie them into bunches of 5 to 7 crops. The principle stem needs to be 1.5-2.0 cm extensive on the base and 4-6 inches lengthy.

Search for recent greens that includes crispy, pale inexperienced stems and deep blue-green leaves. A couple of open flowers will not lower the standard of the vegetable. Keep away from stems with wilt, noticed or discolored leaves, and bolted florets.


Chinese language broccoli experiences a fast lack of moisture, given the big floor space of its leaves, if saved uncovered to larger temperatures. At residence, retailer the leaves within the fridge quickly after shopping for. Place them inside a breathable polythene bag in a crisper drawer. Preserve a relative humidity of 95-100%.

Though they are often saved for as much as 3 days in chilly storage, recent Chinese language broccoli greens needs to be used as quickly as doable to acquire most dietary advantages.

Preparation and Serving Strategies

Chinese language broccoli options very prominently in Cantonese, Thai, Malay, Korean, and Vietnamese cooking. Recent leaves, flower buds, and stems are utilized in quite a lot of cuisines throughout East Asia and within the U.S.

Earlier than cooking, wash the leaves completely in clear operating water to take away sand or any insecticide residues.

Peel stalks which are greater than 1/2-inch in diameter, then halve lengthwise. Chop the stalks and leaves into 2.5-inch lengthy items, protecting the stalk ends separate from the leaves.

Tender leaves and flower suggestions of Gai Lan might be consumed uncooked. However bigger leaves and stems impart a barely bitter style and are often loved stir-fried, boiled, blanched, braised, or steamed. Its pungent, mustardy taste is considerably toned down if cooked with aromatics or gentle sauces to assist steadiness out the flavour.

Gai Lan enhances properly with sauces akin to garlic, oyster, or soy. It mixes properly with spices like ginger, meats akin to pork and beef, fish, mushrooms, pasta, rice, pine nuts, bell pepper, and basil.

Listed here are some serving suggestions:

Gai lan (stir-fry Chinese broccoli/kale)
Gai lan (stir-fry Chinese language broccoli/kale). Courtesy: Ewan Munro
  • Recent tender gai lan is loved uncooked in salads, combined with different seasonal greens and greens.

  • Chinese language broccoli could also be preserved as a pickled vegetable (Gat kimchi 갓김치), which is a well-liked recipe in Korea and China. It may be substituted for choy sum, broccolini, bok choy, and many others., for a extra extremely flavored model of kimchi.

  • It enhances properly when added to soups and stews or braised with fragrant spices akin to garlic, star anise, garlic, and scallions.

  • The leaves and stems might be stir-fried with different greens, combined into noodle soups, or frivolously sautéed and served with savory foremost dishes.

  • They may also be used as a wrap for cooked meats, herbs, and sauces, combined into pot pies, or blended into inexperienced juices and smoothies.

Security profile

  • Reheating Gai lan leftovers could trigger the conversion of nitrates to nitrites and nitrosamines by sure micro organism that thrive on ready nitrate-rich meals, akin to Gai lan, mustard, spinach, and lots of different inexperienced greens. These toxic compounds could show dangerous to well being.

  • Phytates and dietary fiber current in Chinese language kale could intervene with the bioavailability of iron, calcium, and magnesium.

  • Chinese language broccoli, being a Brassica household vegetable, comprises oxalic acid, a naturally occurring substance present in some greens which will crystallize as oxalate stones within the urinary tract in some individuals. Individuals with identified oxalate urinary tract stones are suggested to keep away from consuming greens belonging to the Crucifer household. Enough consumption of water is, subsequently, crucial to take care of regular urine output.

  • Chinese language broccoli can also comprise goitrogens which can intervene with thyroid hormone manufacturing and may trigger thyroxin hormone deficiency in people with thyroid dysfunction.

(Medical Disclaimer: The data and reference guides on this web site are meant solely for the overall data of the reader. It’s not for use to diagnose well being issues or for remedy functions. It’s not an alternative to medical care offered by a licensed and certified well being skilled. Please seek the advice of your well being care supplier for any recommendation on medicines.)

You may additionally prefer to learn ≻≻

≺≺ Again to Greens from Chinese language broccoli. Go to right here for a powerful listing of greens with full illustrations of their diet information and well being advantages.

≺≺ Again to Residence web page.

Additional studying:

  1. Stanford College of Medication Most cancers data Web page- Vitamin to Scale back Most cancers Danger (Hyperlink opens in new window).

  2. USDA Nationwide Nutrient Database.

  3. Chinese language Kale-College of Guam.-PDF.

  4. Kitazawa Seed Firm (Hyperlink opens in new window).

  5. Specialty Produce- Gai lan (Hyperlink opens in new window).

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