A light and tender green side dish, ideal for pairing with rice, fish, lentil patties, or poached chicken.
🍽️ Serves: 2
Prep time: 5 min | Cook time: 4–6 min
Zone-Friendly: 🟢 Green to 🔴 Red (minimal prep, soft texture)
📝 Ingredients:
- 2 small heads bok choy, halved or quartered
- 1 tsp rice bran oil, canola oil, or a small amount of DF spread
- 1 tsp chives, finely chopped (optional)
- Pinch of salt (omit if sensitive)
👩🍳 Method:
- Wash bok choy thoroughly and trim ends.
- Steam over boiling water for 4–6 minutes, until stalks are just tender.
- Remove and drain briefly.
- Drizzle with oil or spread and sprinkle with chives.
- Serve warm or at room temperature.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Fresh veg, no leftovers |
| 🌿 Low-/Moderate-Salicylate | ✅ | Bok choy = low/moderate; chives optional |
| 🌾 Gluten- and Dairy-Free | ✅ | No gluten or dairy |
| 🧠 Neurodivergent-Aware | ✅ | Mild flavor, soft texture, visually clean |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Anti-inflammatory greens |
| 💧 IC/PBS-Friendly | ✅ | Non-acidic, non-irritating |
| 🔥 GERD-Friendly | ✅ | Low fat, soft-cooked, not bitter |
| 🟣 Low-FODMAP | ✅ | 100g per serve = safe |
| 🍽️ All Zones Cookable | ✅ | Minimal prep; cook and store easily |
🍽️ Great with:
- Poached or baked white fish
- Soft rice and chive bowls
- Lentil patties or mild meat rissoles
- As a fresh side to balance mash or sweet potato
