Gai-lan or kai-lan is called alternately Chinese broccoli or Chinese kale, and is of the species and genus Brassica oleracea. It is unknown where it was first cultivated but it is used in many Asian countries, particularly in Viet Nam and China. It does look somewhat similar to broccoli with green flower heads at the top, which are considered sweet. The surrounding leaves have the sharpness and tang of Chard or Bok Choy and are usually eaten as a leaf vegetable.
There are a number of different ways to prepare gai-lan. The leaves or heads can make their way into soup, clay pot cooked dishes or stir-fried vegetables and meat. When it is eaten alone, especially in Cantonese style, it’s enjoyed stir-fried with ginger and garlic. It may be boiled and eaten plain, since many enjoy the contrast between the sweet head buds and the bitter stems and leaves.
You can use gai-lan, a relative of cabbage, much as you might use spinach, in fresh salads. The Chinese enjoy stir-frying the whole gai-lan and coating it with oyster sauce. It may be served in this manner in Viet Nam, though it can be found used raw with other savory lettuces and herbs to make up the equivalent of the Vietnamese fajita, with grilled meat, sweet sauce, herbs and transparent rice pancakes.
Gai-lan is a healthy addition to your list of vegetables to eat. It can be great for pregnant women, as it is high in folate and calcium. In order to absorb this calcium you should prepare the gai-lan with a little bit of fat, like oil in a salad dressing, or stir-fryng in oil.
In Chinese herb lore, gai-lan was considered helpful in treating anemia, and today it may still be prescribed by those skilled in Chinese medicine for this condition. This may be a little bit off the mark since eating large amounts of folate can actually hide some forms of anemia, making the condition worse instead of better. Still, for those in good health, or aiming to be healthier, there’s no doubt that this delicious, low calorie leaf vegetable can be a good addition to the diet.
Depending upon where you live, you may only be able to find gai-lan in Asian markets. Since it is growing in popularity in the US, a few natural foods and specialty stores will also carry it. It may be easiest to find in summer to late autumn. Occasionally, you’ll find farmers that are adept at growing this vegetable in greenhouses in the winter.
