The Nutritional Value of Asian Greens

The Nutritional Value of Asian Greens

Asian Greens have a unique taste and impressive nutritional value. They are rich in vitamins B, C, E, and K, with extra benefits of fibre, iron, calcium potassium and the list goes on!  

The calcium and iron found in these Asian Greens are generally much more easily absorbed than those in traditional leafy greens. They have lower levels of oxalic acid, are great for bone health and those suffering with iron deficiencies.


Tatsoi is versatile green with a mild, subtly tangy flavor and can be enjoyed raw or lightly cooked . Young leaves are great for mixed salads and are an excellent accompaniment to other greens such as spinach. Tatsoi can also be layered into sandwiches, torn and used as a topping over pizza and tacos, or blended into pesto as a unique variation.

The crisp greens can be incorporated as a substitute in recipes for bok choy, and when young, the tender leaves can be used in place of spinach. Tatsoi is also frequently utilized in lightly cooked preparations, including stir-frying, sautéing, steaming, and braising. The leaves and stems can be chopped and baked into quiche, stir-fried with other vegetables as a side dish, sauteed as a bed of greens for fish, wilted with warm sauces or dressings for a softer consistency, or mixed into soups just before serving.

Beyond raw and cooked preparations, Tatsoi can be pickled to extend its shelf life and served as a fermented flavoring in stir-fries, soups, and noodle dishes. Tatsoi pairs well with aromatics, including basil, mint, ginger, scallions, garlic, and chives, citrus, apples, berries such as strawberries, blueberries, cranberries, and blackberries, legumes, tofu, fish, poultry, and avocado. The greens also complement ingredients rich in umami such as scallops, mushrooms, seaweed, and sesame and fermented ingredients such as fish sauce, soy sauce, and vinegar.

Tatsoi will keep 3 to 5 days when unwashed, wrapped in a damp paper towel, and stored in a plastic bag in the refrigerator. The greens can also be blanched, rinsed with cold water, and frozen for extended use.

Tatsoi is also  rich in nutrients!!  It contains Vitamins C, betacarotene, A, calcium, folate, fiber and phytonutrients. Phytonutrients are being recognised as a critical part of a nutritious diet that promotes longevity. Phytonutrients can act as antioxidants, which help fight chronic illness such as cancer and heart disease.

We are a great lover of Bok Choy  as well. It is full of health-promoting nutrients, including a wide range of vitamins and minerals. It is also rich in antioxidants such as Vitamin C. Antioxidants help protect your cells from oxidative damage that can lead to inflammation and various chronic health conditions including chronic fatigue and inflammatory disorders. 

We love using these versatile and nutrient dense greens in stir-fry's, salads, curries or lightly steamed with sesame oil and sesame seeds as a side for many meals!