I have been volunteering at a food program for low-income earners. Most of the program’s fruits and vegetables are donated and sold for a fraction of the ‘normal’ prices. It gives me great joys to fill up their trolleys with milk, bread, fruits, vegetables and a small selection of daily essentials for as little as $10.
The program reminded to respect food – not to be wasteful and appreciate what we have. More recently, I have been buying the ‘odd bunches’ fruits and vegetables from the supermarket. Today, I picked up a bunch of capsicums with odd colors – a bit of green and a bit of orange. I made a stir fry with some free-range eggs to go with my leftover curry from last night.
It looked pretty good, and tasted delicious.
Recipe is as follows. A FODMAPs check list is also attached.
(Serves 1 as a low FODMAP recipe)
- 2 small capsicums, approximately 200g, clean and diced
- 2 eggs
- 2 tsp oyster sauce
- 1 tsp sesame oil
- 1 tsp sesame seeds, toasted
- a little green shallot (scallion), green part only, sliced, to garnish
- a little cooking oil
Heat up a little cooking oil in a frying pan, scramble 2 eggs; transfer the cooked eggs to a plate.
Heat up a little cooking oil in a clean frying pan, add capsicum, oyster sauce and sesame oil; saute for 3-5 minutes until the capsicum is just cooked; add eggs, toss to combine; transfer to a serving plate; garnish with sesame seeds and green shallot.
Serve warm; lovely with some rice.
FODMAPs check list
|Ingredient||Quantity used in this recipe||Monash University recommended serving size||Implied serving|
|Capsicum (green or red)||200g||52g – FODMAPs were not detected in this food. Eat freely and according to appetite. However, bell peppers also contains capsaicin, a natural ingredients which gives its spicy flavor and can trigger heartburn and abdominal pain in some individuals with IBS. Limited intake if IBS symptoms occur after ingestion of spicy foods.||n/a|
|Eggs||2 eggs||2 eggs||1|
|Oyster sauce||2 tsp||1 tbsp. (3 tsp)||0.7|
|Sesame oil & other oil||1 tsp sesame oil
2 tsp cooking oil
|Sesame seeds||1 tsp||1 tbsp||0.3|
|Green shallot (green part only)||5 g||16 g – FODMAPs were not detected in this food. . Eat freely and according to appetite.||n/a|
ata last updated on 30 June 2017