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Vegetables or 蔬菜 (shūcài)

The mainland Chinese are very health conscious people because they eat a lot of green vegetables.

Furthermore, it’s relatively cheap because you can buy a whole sack of green, leafy vegetables and pay only 20 yuan.

Let me share with you a snapshot of what I’d usually see at the wet market.

The noob that I am to Chinese food and Chinese cooking, I can honestly tell you that I only buy 5-7 types of vegetables from the photo below.

Let’s see, I’ve tried:

1. Watercress or 西洋菜[xīyángcài]
Found in the blue bag on the bottom left, I’d usually boil it with pork bones and red dates. We’ve always enjoyed this soup but recently, a batch I bought was surprisingly bitter!

The maid speculated that’s because it’s still early winter and thus this winter vegetable has not had its chance to “sweeten” up yet. Strange but I’ll try another batch next week to see how our luck goes.


2. Baby Bok Choy or 小白菜 (xiǎobáicài)
Moving in a clockwise order, you’ll see our regular green veggie, which we have at least once a week. The kids love it too so it’s a staple food for us. The maid will just stir fry it with shallots.

3. Baby Bok Choy or 小白菜 (xiǎobáicài) also?
Are these the white stemmed variety? I don’t remember if I’ve tried it. Maybe I should just for the sake of variety. Just hate to get something which ends up in the bin, you know?

4. Jie-cai (芥菜, Mustard Leaf)
These mustard leaves are actually quite tough and bitter, which means they are not on our shopping list 😀

5. 菜心 (cai xin)
“Chye sim” (Hokkien) or “choy sum” (Cantonese), which I only buy if I plan to stir fry Hokkien mee or maybe just as an add-on to Maggi mee. The kids don’t really fancy it although I think it’s got quite a bland taste. Hmm…think I should buy some this week to let them have a go again.

6. Darkish green vegetables
A strange-looking vegetables that looks like it’s half-rotting. Naturally, I’ve never bought them to try LOL

7. Tang or? Called chrysanthemum leaves
These vegetables have rather tough stems that my kids seem to choke on. Somehow, they find them hard to swallow that I’ve stopped buying them too.

8. 大白菜 (dàbáicài) (Top right corner)
It’s not Napa cabbage or the famous 北京白菜 (Beijing bai cai) but from a similar family? These are especially “sweet” and juicy during the winter. However, it’s very, very, very cooling and I learned my lesson one month when I cooked this vegetable once too often – severe menstrual cramps and heavy bleeding O_O

9. Bo-cai (菠菜, Spinach)
I find it interesting that this bo-cai is called spinach because I’d call the common green / purple bayam spinach. It’s got a so-so taste so it makes its appearance once a fortnight on our dinner table.

Since this Guangzhou site states that bo-cai may aggravate a kidney stone problem, I’m staying away from it too.

I’m gonna link this wonderful site “Home-made Chinese soups” here because her site taught me most of the Chinese names for the vegetables plus she teaches you how cook with them 🙂

That’s about all I know about the green vegetables on sale at the wet market here. I should share the other fresh stuff we get here, right? If you have any suggestions on how to cook any of these vegetables, I’d appreciate it!

Do you like avocado, green beans, kale, broccoli, spinach and lettuce?

If YES – make sure that you eat at least 1 CUP of leafy greens EVERY DAY to fulfill your lutein and zeaxanthin requirements for healthy eyes and a strong immune system.

In the info graphic below, you’ll see that lutein has been shown “to boost immunity and support healthy skin, tissues and blood”.


Here’s what I found from the American Optometry Assocation:

“Two carotenoids, lutein (pronounced loo-teen) and zeaxanthin (pronounced zee-uh-zan-thin), are antioxidants that are located in the eye.

Lutein and zeaxanthin filter harmful high-energy blue wavelengths of light and help protect and maintain healthy cells in the eyes.

Of the 600 carotenoids found in nature, only these two are deposited in high quantities in the retina (macula) of the eye.”

If your kids or you are playing/reading a lot on the the computer or iPad, you need to PROTECT the eyes with lutein and zeaxanthin.

You don’t want them to suffer from retinal detachment due to harmful blue light from computers or smartphones.

Since my job involves a lot of reading and writing, I’d been suffering from dry, red eyes.

My eyes became red and watery and after visiting 2 clinics where both prescribed generic eye drops, which did not really help, I thought, “This is not a long-term solution.”

I have 20/20 vision thus my eye health is super important to me. No way was I going to drip generic eye drops on a regular basis.

I decided to try Super Lutein because they contained 6 types of carotenoids (30 mg of lutein), they’re chewable and they contained no artificial colouring.

*Super Lutein has been the No1 bestseller as an Anti-Cancer supplement in Japan for 8 years*


Check out the ingredients list for 3 capsules:

  • 6 carotenoids:
    1. lutein – 30 mg,
    2. lycopene – 12.00 mg,
    3. beta-carotene – vitamin A – 3.50 mg
    4. alpha-carotene,
    5. zeaxanthin and
    6. crocetin
  • Tuna fish oil (DHA) – 74.50 mg
  • Wheat germ oil – 70.00 mg
  • Equal amounts of essential B vitamins (B1 – thiamine – 0.50 mg, B2 – riboflavin – 0.50 mg, B6 – pyridoxine – 0.41 mg and B12 – 0.50 mg),
  • Vitamin E – 35.00 mg,


When I started taking 3 x 3  capsules per day for two weeks, sticky, yellow crust built up in my eyes.

It felt like I was recovering from conjunctivitis for 1-2 days and then, my eyes feel clear and fresh!

In the second month of taking them, I did not get any menstrual cramps.

I could go to work like normal and keep up with my mothering duties ^_^

Now, that’s a miracle because I’ve had menstrual cramps since I was 12 or 13.

If you see the before and after photos of the lady below, you can see how a golden formula like Super Lutein may help with nerve-related problems.

Pure vegetable extracts

NOT tablets – No fillers. No binders.

Why is this important?

In pharmacology, bioavailability (BA) is a subcategory of absorption and is the fraction of an administered dose of unchanged drug that reaches the systemic circulation, one of the principal pharmacokinetic properties of drugs.

By definition, when a medication is administered intravenously, its bioavailability is 100%. (Reference: Wikipedia)

In other words, when you take pure vegetable extracts like Super Lutein, they are absorbed quickly into your bloodstream. 

See the natural yellow, purple and orange colours in Super Lutein?

Perfectly safe for my son who has a food colouring allergy.

No hives or scratching.

If you are taking “herbal supplements” or any other supplement you bought from a drug store or a pharmacy, check if there are soy, wheat or other fillers.

Read: US FDA finds that most herbal supplements at GNC, Walmart and Target do not contain what they claim.

If you are taking a lot of tablets, you need to make an appointment with a gastroenterologist or a nephrologist to check out your kidneys and liver.

The scientists behind the formula of Super Lutein (by Naturally Plus) worked to get the golden balance of B vitamins because they are a source of energy and critical nutrients for all things mind-related.

When you take equal amounts of B vitamins, then you’ll feel calm, with a sense of well-being (no anxiety or depression).

You’ll also have a better memory and of course, no PMS, which I can vouch for when I experienced it in the second month of taking Super Lutein 🙂

If you want to know more about Super Lutein, please contact me here

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  • Paik Ling

    Thanks for the education. Like you, I only buy and cook a handful of vegetables ie those that I am familiar with. I personally love to consume leafy green veg as opposed to stem vegetables such as brocolli and cauliflower.

  • Kit

    A Mom’s Diary – Thanks for the tip. I’ve never really liked “choy keok” as it looks messy and it’s a bit sour, right? Ha, I’m such a fussy eater…

    Paik Ling – Same here! I like leafy green veggies too and try to include one in the menu every day, if possible.

  • Jie-cai (芥菜, Mustard Leaf) is mostly used to cook what we Cantonese call “choy keok” – you know, the one pot dish where you dump all leftover meat/vegetable/mushroom from CNY feast/wedding dinner and boil them with dry chillies and tamarind skin to make a spicy and sourish dish. It’s yummy like that but I don’t think I’ve ever eaten it as a stir fry dish.

    Watercress is only available in winter meh? I think we get it all year round in Malaysia wor, unless the Chinese one is of a different variety?