Which two-stage cooking technique is recommended for retaining maximum nutrients in stalk-and-leaf greens like Bok Choy?
Answer
Blanching/steaming stalks first (60-90 seconds), then adding leaves for the final 30 seconds
To maximize nutrient retention, especially heat-sensitive and water-soluble vitamins like Vitamin C, a graduated cooking approach is suggested for greens with distinct structures like Bok Choy. The thicker, whiter stalks require more time and should be briefly blanched or steamed for about 60 to 90 seconds until they brighten in color but retain crunch. The more delicate leaves should only be introduced for the last 30 seconds, utilizing residual heat and moisture to wilt them perfectly, thereby minimizing nutrient loss to water.
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