Gai lan (Chinese broccoli)

Gai lan is also called Chinese broccoli or Chinese kale. It can be offered once your baby is about 6 months old and ready for solids.

It is a well-loved vegetable in East Asian cooking. It is common in Hong Kong, Southeast Asia and the south of China. Cooks stir it with garlic, braise it in oyster sauce or drop it into noodle soup. In Chinese food culture it stands for prosperity and well-being.

It supplies folate and plant omega-3 (ALA). It also has vitamins A, C and K, calcium, fiber, lutein and zeaxanthin. These nutrients support the nervous system, brain growth, vision, immunity, blood clotting and bones.

Steam or boil gai lan until fully soft. Peel the outer skin on thick stalks. A thin skin that a fork pierces easily can stay.

Long stalk pieces are easy for a baby to hold. Halving them lengthwise removes the round shape and lowers the risk. For older children, chop it finely and mix it into meals.

Uncooked or half-cooked gai lan is tough and takes effort to chew, which raises the choking risk.

Cook the vegetable until fully soft. Serve it as a long stalk or small bites that suit your baby's age. Stay next to your baby throughout the meal.

Gai lan rarely causes allergy. It belongs to the cruciferous family. It may cause a reaction in someone allergic or sensitive to relatives like broccoli or mustard greens.

People with pollen food allergy syndrome, especially with mugwort pollen sensitivity, may feel a brief itch, tingle or burn inside the mouth. A dangerous reaction is not expected. Cooking reduces or removes this reaction.

Start with a small amount the first time. If there is no reaction, raise it slowly.