Steamed Choko & Zucchini (Soft Digestive Veg)

A mild, hydrating vegetable side dish ideal for sensitive systems, low-capacity days, and soothing meals.

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🍽️ Serves: 2

Prep time: 5 minutes | Cook time: 8–10 minutes

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📝 Ingredients:

• 1 medium choko (chayote), peeled and sliced
• 1 small zucchini, sliced
• 1 tsp rice bran oil or canola oil (optional, for light coating)
• Pinch of salt
• Optional: 1 tsp finely chopped chives or parsley (omit if highly sensitive)

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🔪 Method:

1. Peel and slice the choko and slice the zucchini into rounds or half-moons.
2. Steam both over gently simmering water for 8–10 minutes, or until tender but not mushy.
3. Toss gently with oil and salt, and herbs if using. Serve warm or room temperature.

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✅ Diet Suitability

Diet	✅ / ⚠️ / ❌	Notes
🧂 Low-Histamine	✅	Fresh-cooked, no aged or fermented foods
🌿 Low-/Moderate-Salicylate	✅	Choko = low; Zucchini = low/moderate depending on portion size
💧 IC/PBS-Friendly	✅	No known bladder irritants; very hydrating
🔥 GERD-Friendly	✅	Soft-cooked, low-fat, no acid or spice
🧠 Neurodivergent-Friendly	✅	Soft, neutral flavor, low odor
🌾 Gluten- and Dairy-Free	✅	Naturally compliant
🌀 Low-Inflammatory / Low-GI	✅	Both veg are anti-inflammatory and low-GI
🟣 Low-FODMAP	✅	Both are well-tolerated in standard portions
🍽️ All Zones Cookable	✅	Gentle method, no chopping beyond slicing, soft texture

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💡 Serving Ideas:

• Pair with mashed sweet potato and white fish
• Add to chicken and rice bowls
• Use as a topper for purées or veggie patties
• Chop leftovers into soups or casseroles

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