FODMAP and Vegan

Pan fried tofu with soy sauce (FODMAP friendly, gluten free option, vegan)

Posted on Updated on

When I was growing up in China, tofu was the cheapest protein and it was always plentiful.  At the fresh food market they sold tofu on a large timber slab, carefully cutting out the required portion for each customer – 10 cents, 20 cents…

My grandmother loved pan frying tofu with load of cooking oil. She cut the tofu into little triangles then fried them until golden brown. She then finished cooking with a splash of soy sauce. What a mouth watering aroma!

Tonight I pan fried some tofu with soy sauce for dinner – the tofu was soft and heart warming.

* Use plain tofu for a FODMAP friendly recipe; use gluten free soy sauce for a gluten free option.

Pan fried tofu with soy sauce (FODMAP friendly, gluten free option, vegan)

 

It was so easy to make:   Read the rest of this entry »

Saute oyster mushrooms with bok choy (low FODMAP, Vegan)

Posted on Updated on

Monash University updates their FODMAP diet app from time to time. I recently noticed that oyster mushroom has been added to the ‘green’ traffic light list at 86g per serve. Bok Choy is now restricted to 85g per serve due to moderate amount of polyolsorbitol.

So here is a simple oyster mushroom dish for our friends on low FODMAP diet.

 

Saute oyster mushrooms with bok choy (low FODMAP, Vegan)

Method is as follows:

Read the rest of this entry »

Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)

Posted on Updated on

At work, we share a floor with a team of accounting staff. Among them is Garnesh, a vegetarian with an Indian background. Every time I saw him having lunch at the kitchen, I quizzed him about his lovely meals. Today I tried out one of his recipes. To avoid the vegetables being too mushy, I baked the vegetables in the oven like a ratatouille, rather than using a cook top. It was delicious.

Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)

 

Recipe is as follows. A FODMAPs check list is attached.

Read the rest of this entry »

Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

Posted on Updated on

A few years ago, I received a free pack of gardening fennel seeds with a random purchase. This year I finally got around to spray the seeds onto the veggie patch. To my surprise, they were seeding. Inspired, I went down to the supermarket and bought a fennel bulb to cook a meal.

It was a simple meal – I diced some potato, carrot and fennel, then saute the vegetables with a little turmeric and sesame oil. I added some fresh coriander and sesame seeds at the end. Quite satisfying as a mid-winter meal.

Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

Read the rest of this entry »

Aromatic cinnamon, lemon and ginger tea (low FODMAP)

Posted on Updated on

A few days ago, my neighbor’s girl dropped by in the late afternoon. We made some simple noodles together. Her mum had been unwell for a few weeks.  So it was nice for the keen 11 year old to learn to cook a meal for the family.

When she popped over again today, she brought me a few lemons from their trees.  So I made this simple, gentle and aromatic tea with the lemons – perfect to enjoy on a rainy autumn afternoon.

Aromatic cinnamon, lemon and ginger tea (low FODMAP)

Method is as follows:

Read the rest of this entry »

Sweet and sour pickled white radish 甜酸萝卜, and wish all children in the world are loved (FODMAP friendly, Vegan)

Posted on Updated on

I went to an industry lunch a few weeks ago. A speech was given by a high-up official who spoke about many things, including the children out of home care. The person said, after the government outsourcing the administration services, the children return-to-home rate had increased from 27% to 60%. And they believed the best place for the children was with their parents.

On hearing that, I felt unsettled.

I do volunteer work regularly for a charity in an inner-city suburb. That’s where I met Molly (not her real name). Molly might be in her 40s or 50s. Her face was somehow deformed, and she had no teeth. When she appeared at the charity late in the morning, she talked very loudly as if she was yelling. Her speech was not recognizable. The staff at the charity made her drinks. They told me it was prescribed protein drinks. Molly sat by a table for hours on her own, taking to everyone and no one.

“She was a beautiful little girl, beautiful!” one of the local ladies told us one day. “She was beaten by her father, ended up in the hospital with brain damage.”

I, myself, was a physically abused child when I was growing up. Those days, physically abusing children was perfectly acceptable in China. When I was beaten up, no one came to my rescue, not even my grandmother.

I was lucky. I grew up to be a strong and independent individual. Molly didn’t have that chance.

So I made my favorite childhood snack – sweet and sour pickled white radish. I used to buy them from the street vendors, 10 cents for 3 pieces, a special treat when my friends visited on very rare occasions.

Sweet and sour!

And I wish all children in the world are special to someone, and loved by someone.

Sweet and sour pickled white radish 甜酸萝卜
Sweet and sour pickled white radish 甜酸萝卜

Recipe is as follows:

Read the rest of this entry »

Simple bean sprout salad with soy sauce, sesame oil and sesame seeds (low FODMAP, gluten free, vegan)

Posted on Updated on

Simple bean sprout salad with soy sauce, sesame oil and sesame seeds (low FODMAP, gluten free, vegan)

I am hooked on charity shops. I love the unique pieces that I can’t buy from the department stores and homeware chain stores. There is a charity shop in the next suburb and I visit it every week, rain or shine. Last week I found this big brown urn. It was just like the one my grandmother used to grow bean sprout – layers of beans between cloth pieces; some water; and a towel covering the top of the urn; and magically we had bean sprouts for dinners.

Brown urn for growing bean sprouts
Brown urn for growing bean sprouts

Although growing bean sprouts may take a bit of time and effort. Cooking bean sprouts can be effortless. For a simple salad, I first blanch the bean sprouts lightly, add a dash of sesame oil, some sliced green shallot, then a dash of soy sauce. Garnish with a little toasted sesame seeds, it is ready to serve.

Bean sprout contains only trace amounts of FODMAPs and can be consumed freely by FODMAPers.

Recipe is as follows:

Read the rest of this entry »