Choy Sum is one of the most popular vegetables among the Chinese and is probably the most popular vegetable in Hong Kong. It is now also widely used in the western world; a member of the Mustard family is also referred to as a flowering pak choy or choy sum. Its green leaves are juicy and tender.

The flavor of Choy Sum can be described as midway between cabbage and spinach, it tends to be milder in younger leaves, and develops a little ‘kick’ in its older leaves. It is often described to be along the lines of a sweet, less bitter, broccoli raab.

The flowering shoots and younger leaves of choy sum are used in salads or stir-fried, lightly boiled or steamed and added to meat.

Rich in carotene (pro-vitamin A), calcium and dietary fibre, it also supplies potassium and folic acid, high in vitamin K which can be beneficial in the prevention of such diseases as osteoporosis, heart disease and cancer.

Fresh choy sum has many vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.

Choy sum is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C.

Regular consumption of foods rich in vitamin C help the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

GROWING INFORMATION

CULTURE:Sow from early spring through midsummer. In the South, greens are well adapted to fall plantings. For full-sized bunching, sow 15 seeds/ft., 1/4" deep in 2" wide bands in rows 18" apart. Most varieties do not require thinning. Harvest before flowering. For baby leaf, sow a 2" to 4" wide band at 60 seeds/ft. Clip young leaves when 3-6" tall. 

PESTS:Flea beetles are best controlled by covering with floating row covers (see Index) from day of sowing.

AVG. DIRECT SEEDING RATE:For bunching: 1 oz./830', 1 lb./13,000' at above spacing. For baby leaf: 1 oz./210', 1 lb./3,300' at above spacing.