Steamed Bok Choy

Tanya Eisenwasser

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Steamed bok choy with garlic oil.

Prep 5 min

Cook 5 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 pound baby bok choy, halved lengthwise
• 2 tablespoons olive oil
• 2 cloves garlic, minced (optional)
• 1/4 teaspoon sea salt

Instructions

1. Wash the bok choy thoroughly, separating the leaves to rinse out any grit.
2. Bring 1 inch of water to a boil in a wide pot or skillet with a steamer basket.
3. Add the bok choy to the steamer basket.
4. Cover and steam for 3-4 minutes until the stems are tender-crisp and leaves are wilted.
5. Meanwhile, if using garlic, heat olive oil in a small pan over low heat with the garlic for 2 minutes. Do not brown.
6. Transfer the bok choy to a serving plate.
7. Drizzle with the garlic oil (or plain olive oil) and season with salt.
8. Serve immediately.

Tips & Substitutions

• Use smaller heads for the best tenderness. For larger bok choy, quarter lengthwise so it cooks evenly.
• Wash thoroughly. Grit collects between the leaves, so separate them and rinse well under running water.
• Skip the garlic if it bothers you. Garlic can act as a histamine liberator for some people. Try adding fresh ginger slices to the steaming water for subtle flavor instead.
• No soy sauce. Soy sauce is fermented and high in histamine. Coconut aminos are sometimes used as a swap, but many contain vinegar or are fermented, so check labels and test a small amount. Plain salt is the safest option.
• Swap bok choy for choy sum or gai lan. Both steam the same way and are generally well tolerated.

Why This Works

Bok choy. Naturally low in histamine and generally well tolerated. It is a mild, nutrient-dense green that cooks quickly.

Olive oil. A fresh, unfermented fat that is commonly tolerated. It carries the garlic flavor without adding histamine concerns of its own.

Garlic (optional). Garlic adds flavor but can be irritating for some people with histamine intolerance, so individual tolerance varies. If you are unsure, skip it or try a small amount first.

Quick steaming. Cooking and serving immediately keeps the meal as fresh as possible, which is always preferable on a low histamine diet.

Storage

Best served immediately. Steamed bok choy wilts further as it sits and loses its texture. If needed, refrigerate in an airtight container and eat within 24 hours. As a vegetable dish, it carries lower risk for histamine buildup than protein leftovers, but fresh is always best.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.