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High 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 likely one of the hottest leafy greens discovered at native markets throughout East Asia and Southeast Asia.

Immediately, together with comparable seasonal greens comparable to choy sum (Chinese language flowering broccoli), komatsuna, tatsoi, and so on., it’s also discovered at specialty grocers and Asian markets in Europe, Australia, and the US.

Chinese language broccoli is normally grown as a fall, winter, or early spring crop. Contemporary greens start arriving at markets, peaking fall by spring. It may be grown year-round within the 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 ought to be1.5-2.0 cm vast on the base and 4-6 inches lengthy.

Search for recent greens that includes crispy, pale inexperienced stems and deep blue-green leaves. Just a few 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 massive floor space of its leaves, if stored open 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 early as attainable to acquire most vitamin advantages.

Preparation and serving strategies

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

Earlier than cooking, wash the leaves totally 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, conserving the stalk ends separate from the leaves.

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

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

Listed below are some serving suggestions:

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

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

  • It’s also incredible added into soups and stews or braised with fragrant spices comparable to garlic, star anise, garlic and scallion.

  • The leaves and stems may be stir-fried with different greens, blended into noodle soups, or evenly sautéed and served with savory major dishes.

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

Security profile

  • Reheating Gai lan leftovers could trigger conversion of nitrates to nitrites and nitrosamines by sure micro organism that thrive on ready nitrate-rich meals, comparable 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 within the Chinese language kale could intrude with the bioavailability of iron, calcium, and magnesium.

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

  • Chinese language broccoli may additionally include goitrogens which can intrude 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 supposed solely for the overall data of the reader. It’s not for use to diagnose well being issues or for therapy functions. It’s not an alternative to medical care supplied 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 formidable record of greens with full illustrations of their vitamin 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 Threat (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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