Chinese Broccoli: Same Species as Kale & Cabbage

Gai Lan / Chinese Broccoli — ผักคะน้า (phak-kha-na) — Brassica oleracea.

One early clinical study looked at sulforaphane, a broccoli-family compound, and phase-two enzymes the body uses for chemical defense. The edible part is the leaves, and it's rich in vitamin K, vitamin C, and folate. Chinese broccoli, kale, cabbage, and cauliflower are all cultivated forms of one species, Brassica oleracea. Pad See Ew (a classic street-food plate) stir-fries smoky wide rice noodles with Chinese broccoli, egg, and meat, which you finish with a dash of chili flakes and vinegar. Kana Moo Grob tosses crunchy Chinese broccoli with crispy pork belly, garlic, and chilies, which you eat hot over jasmine rice. Harvest the thick primary stalk early. Its vitamin K dissolves in fat, so cooking it with a little oil helps your body take it in.

Pad See Ew — ผัดซีอิ๊ว (pad-see-ew)
Kana Moo Krob — คะน้าหมูกรอบ (ka-na-moo-krob)

Food and nutrients

Rich in: vitamin K, vitamin C, folate

Research context

Sulforaphane raised phase-II enzyme markers — Clinical Immunology, 2009

Sources

Source: Riedl MA et al. (2009). Oral sulforaphane increases phase-II enzymes in human airway. Clin Immunol 130(3):244-251. DOI:10.1016/j.clim.2008.10.007 (PMID 19028145)

Narration transcript

Opening

Broccoli, kale, cabbage, and cauliflower are all one wild plant bent into different shapes, and Chinese broccoli is the branch that skipped the big head and poured everything into thick, sweet stems and glossy leaves. Chinese broccoli — ผักคะน้า, pak-ka-na. You eat the leaves and tender stalks, blanched or seared hot in pad see ew.

Pad See Ew (ผัดซีอิ๊ว)

Pad see ew is a classic street-food plate that stir-fries smoky wide rice noodles with Chinese broccoli, egg, and meat, traditionally served with chili flakes and vinegar.

Kana Moo Krob (คะน้าหมูกรอบ)

Kana moo krob stir-fries crunchy Chinese broccoli with crispy pork belly, garlic, and chilies, served hot over jasmine rice.

Nutrition summary

Like most dark leafy greens, gai lan is a strong source of vitamin K, with good vitamin C and folate.

Vitamin K

Vitamin K contributes to normal blood clotting and helps maintain healthy bones, working alongside calcium in your body.

Vitamin C

Vitamin C is used to build collagen and helps protect cells from oxidative stress.

Folate

Folate supports normal cell division and blood formation, and plays an especially important role before and during pregnancy.

Closing

Harvest the central stalk young, before it turns woody, and the side shoots keep coming. A splash of oil in the wok helps your body take in its fat-soluble vitamin K. Follow Longevity Biome, and LIKE this video for regular updates.

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