Bok Choy Puree
チンゲン菜のペースト
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest sides in the preschool kitchen: tender bok choy (chingensai in Japanese), boiled soft and blended with kombu dashi until it is completely smooth. Bok choy has almost no bitterness, so even children who are wary of green vegetables tend to accept it, and the kelp stock adds a gentle savory note without any added salt. Because it uses just two ingredients and no egg, dairy or wheat, it is an easy puree to make alongside the rest of the meal for the littlest ones.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 15 gbok choy
Seasonings
- 15 gkombu dashi (kelp stock)A light, savory stock made by steeping dried kombu kelp in water. Substitute: Light vegetable stock, or water with a small pinch of dashi powder.
About the Japanese ingredients in this recipe
- kombu dashi (kelp stock) (だし汁，昆布)
- A light, savory stock made by steeping dried kombu kelp in water. Substitute: Light vegetable stock, or water with a small pinch of dashi powder.
Directions
- 1
Boil the bok choy, then blend it together with the kombu dashi in a blender until smooth.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 1.5 kcal | 3 kcal | 1.5 kcal |
| Protein | 0.2 g | 0.3 g | 0.2 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 0.5 g | 0.9 g | 0.5 g |
| Fiber | 0.2 g | 0.3 g | 0.2 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 15 mg | 30 mg | 15 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 60 mg | 120 mg | 60 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 1.5 kcal | 0.2 g | 0 g | 0.5 g | 0.2 g | 0 g | 15 mg | 0.2 mg | 60 mg |
| 1 adult serving | 3 kcal | 0.3 g | 0 g | 0.9 g | 0.3 g | 0 g | 30 mg | 0.3 mg | 120 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
