Chinese Green Mustard, Chai Buey (Malaysia) 芥菜, 菜尾

Shelf Life: 4 Days

Chinese mustard greens, also known as Chinese green mustard or gai choy, are a popular vegetable in Chinese cuisine. They have a slightly spicy and bitter flavor and are commonly used in stir-fries, soups, and pickles. Here's how you can eat Chinese mustard greens and some of their potential health benefits:

Eating Chinese Mustard Greens:

1. Stir-Fry: Chinese mustard greens can be stir-fried with garlic, ginger, and other vegetables or proteins such as tofu, chicken, or shrimp. The heat from the stir-frying process helps to mellow out the bitterness of the greens.

2. Soup: Chinese mustard greens can be added to soups, either alone or with other vegetables, meats, or noodles. They add a flavorful and nutritious component to the soup.

3. Pickled: Chinese mustard greens can be pickled using vinegar, salt, and spices. Pickled mustard greens are commonly used as a condiment or added to dishes for extra flavor.

4. Steamed or Boiled: Chinese mustard greens can be steamed or boiled until tender and then served as a side dish with a drizzle of soy sauce or oyster sauce.

Potential Health Benefits:

1. Nutrient-Rich: Chinese mustard greens are low in calories but rich in vitamins A, C, and K, as well as folate, calcium, and potassium. These nutrients are essential for maintaining overall health and well-being.

2. Antioxidant Properties: Like other cruciferous vegetables, Chinese mustard greens contain antioxidants that help protect cells from damage caused by free radicals. Regular consumption of these antioxidants may help reduce the risk of chronic diseases such as heart disease and cancer.

3. Digestive Health: The fiber content in Chinese mustard greens can help promote healthy digestion and prevent constipation. Fiber also helps regulate blood sugar levels and may contribute to weight management.

4. Bone Health: Chinese mustard greens are an excellent source of vitamin K, which plays a crucial role in bone metabolism and may help reduce the risk of osteoporosis.

5. Anti-Inflammatory: Some research suggests that the compounds found in Chinese mustard greens may have anti-inflammatory properties, which could help reduce inflammation in the body and lower the risk of chronic diseases associated with inflammation.

When incorporating Chinese mustard greens into your diet, it's essential to wash them thoroughly and remove any tough stems before cooking. Additionally, if you're not accustomed to the slightly bitter taste, you can blanch the greens in boiling water for a minute or two before cooking to help mellow out the flavor. Overall, Chinese mustard greens are a delicious and nutritious addition to any meal.