Chinese Broccoli / Gai Lan / Kai Lan

Chinese Broccoli/Gai Lan/Kai Lan/Chinese Kale/Jie Lan (Brassica Oleracea) is a leaf vegetable with thick, flat, glossy blue-green leaves with thick stems, and florets similar to (but much smaller than) broccoli. Another Brassica Oleracea cultivar, Chinese Broccoli is in the group alboglabra (from Latin albus “white” and glabrus “hairless”). When gone to flower, its white blossoms resemble that of its cousin Matthiola incana or Hoary Stock. The flavor is very similar to that of broccoli, but slightly more bitter. It is also noticeably stronger than broccoli.

It is best when blanched and then stir-fried briefly, as it retains its nice green color.  Chinese broccoli is harvested just as the first flower buds begin to open. This is one of the world’s most nutritious vegetables, with one of the highest calcium contents of any food. It’s also rich in iron, vitamin A, and vitamin C. In Chinese restaurants, the vegetable is often cooked with oyster sauce, Canton style, and it has an affinity for that sauce. It’s sometimes blanched before it’s stir-fried, and can be cooked as you would broccoli.

Health Benefits

Like many leafy green vegetables, Chinese Broccoli/Gai Lan/Kai Lan/Chinese Kale/Jie Lan is a powerhouse of nutrients. It contains high amounts of beta carotene. Beta carotene helps prevent age related macular degeneration (ARMD), which causes vision loss and eventually blindness. Additionally, Chinese broccoli is a good source of vitamin E.

Health benefits of Chinese Broccoli/Gai Lan/Kai Lan/Chinese Kale/Jie Lan include:

• Rich in antioxidants
• Source of folate
• High in fibre
• Source of potassium
• Is a good source of carotenoids