Kang Kong (Local) 本地空心菜

Shelf Life: 4 Days 

Kang kong, also known as water spinach or Chinese watercress, is a leafy green vegetable commonly used in Southeast Asian cuisine. It has long, hollow stems and tender leaves, and it's often stir-fried or used in soups and salads. Here's how you can eat kang kong and some of its benefits:

How to Eat Kang Kong:

1. Stir-Fried:

   • Simple Stir-Fry: Cut kang kong into bite-sized pieces and stir-fry it with garlic, chili peppers, and oyster sauce or soy sauce for a quick and flavorful side dish.
   • Belacan Kang Kong: Stir-fry kang kong with belacan (shrimp paste), garlic, and chili for a classic Malaysian dish that's spicy and savory.

2. In Soups:

   • Clear Broth: Add kang kong to clear broths or soups with other vegetables, meats, or seafood. It adds a delicate flavor and a nutritious element to the dish.
   • Tom Yum: Use kang kong in tom yum soup, a spicy and sour Thai soup flavored with lemongrass, lime leaves, and chili peppers.

3. Salads:

   • Thai Salad: Blanch kang kong briefly and toss it with a Thai-style dressing made from lime juice, fish sauce, sugar, and chili flakes. Garnish with crushed peanuts for added texture.
     
     

4. Stir-Fried with Noodles or Rice:

   • Pad See Ew: Stir-fry kang kong with wide rice noodles, soy sauce, garlic, and egg for a classic Thai noodle dish.
   • Fried Rice: Add chopped kang kong to fried rice along with other vegetables, eggs, and protein for a flavorful and nutritious meal.

5. In Curries:

   • Thai Green Curry: Add kang kong to Thai green curry along with other vegetables, chicken, or shrimp. The tender leaves absorb the flavors of the curry sauce, adding a unique taste and texture to the dish.

Benefits of Kang Kong:

1. Nutrient-Rich:

   • Kang kong is low in calories but rich in vitamins and minerals, including vitamins A, C, and K, as well as folate, calcium, and iron.

2. Antioxidant Properties:

   • It contains antioxidants such as vitamin C and beta-carotene, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

3. Bone Health:

   • Kang kong is a good source of calcium and vitamin K, which are important for bone health and may help prevent osteoporosis.

4. Digestive Health:

   • The fiber in kang kong supports digestive health, aids in digestion, and helps prevent constipation.

5. Heart Health:

   • The potassium and fiber in kang kong can help regulate blood pressure and cholesterol levels, supporting heart health.

6. Weight Management:

   • With its low calorie content and high fiber volume, kang kong is a great choice for those looking to manage their weight or increase their vegetable intake without adding many calories to their diet.

7. Vision Health:

   • The vitamin A content in kang kong supports eye health and vision.

8. Immune Support:

   • Vitamin C in kang kong supports the immune system and helps the body fight off infections.

Incorporating kang kong into your diet can provide you with a range of health benefits and add variety to your meals. Whether stir-fried, added to soups, salads, or curries, kang kong offers a delicious and nutritious way to incorporate leafy greens into your culinary repertoire.