Sautéed Bok Choy and Noodles

Certain green vegetables such as broccoli, kale, and spinach can be aggravating to eczema sufferers as they contain what is called a 'triple threat' of food chemicals such as itch-promoting salicylates, amines, and natural MSG. These food chemicals can be  problematic while you have eczema if you are sensitive to salicylates, histamines, or MSG. 
But, this certainly doesn't mean we can't enjoy other green vegetables, one being the humble bok choy. This tasty, slightly crunchy vegetable contains moderate salicylates and is a perfect choice for stir-fries, such as in this super simple side dish which is ideal for a weeknight cook up. 

The health benefits:

Bok Choy ranks high on the list as a rich source of beta-carotene which can help to increase your skin's hydration and protect it from UV sun damage. Bok Choy is also an excellent source of Vitamin C, manganese, and a good source of zinc. 
Bok Choy also contains a high concentration of antioxidant nutrients providing important anti-inflammatory benefits, which is vital for inflammatory skin conditions such as eczema. 


If you are following the FID (Food Intolerance Diagnosis program from The Eczema Detox), or are highly sensitive to salicylates you can substitute Bok choy for a low salicylate vegetable such as Brussels sprouts or cabbage.


Serves: 2-4 as a side dish, depending on appetite 
Prep Time: 15-20 Minutes
Cooking Time: 10 Minutes


  • 2 bundles of bok choy (they usually come tied together in 1 full bunch).
  • 1/4 cup of thinly sliced shallots
  • 3-4 garlic cloves (depending on taste), crushed or thinly sliced
  • 100 grams of noodles of choice (we used half of a packet of brown rice vermicelli noodles) however, buckwheat soba noodles would also go nicely. You can add more noodles depending on how many you are feeding. 
  • 1-2 teaspoons of rice bran oil or other low salicylate oil of your choice such as sunflower or safflower oil. 
  • 1/4 teaspoon fo good quality salt such as Celtic sea salt. 

Optional extras could include crushed cashew nuts, thinly sliced chives, bean shoots, or edamame beans.


Prepare the noodles of choice as per the packet instructions, we soaked the brown rice vermicelli in boiling water until just soft. 

While the noodles are cooking, slice the shallots, prepare the garlic, and slice lengthwise down the middle of the bok choy to create 4 halves. Set aside. 

Once the noodles are cooked, drain and set aside, then place a medium-sized pan on medium heat. Add the oil (or a dash of water if you prefer) and place the bok choy halves in the pan to quickly sauteed, this is a quick process as they are nice when crispy so it should only take about 40 seconds once the pan is warmed. 

Remove the bok choy and set aside, then using the same pan add the garlic and quickly sauteed, add in the noodles with a pinch of salt. Stir together well, you can add a dash of water if needed, then add the bok choy back to the pan to quickly warm. This process should also be quick as you do not want to overcook the noodles or bok choy. 

Remove everything from the pan and serve in one large bowl or individual bowls. This side dish can be served with your protein of choice such as baked chicken or fish, or tofu for a vegan option. 

Top with the shallots and any other toppings of your choice such as those mentioned above. 


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At Eczema Life, we recommend following a low food chemical program based on nutritionist Karen Fischer's 'The Eczema Detox' book. Along with our additive-free supplements for skin health and wellbeing. 

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Food photos and recipe by Katie Layland