FODMAP and Vegan
Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)
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.
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.
Method is as follows:
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.
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:
We don’t eat much tomatoes in our house, my little boy is a picky eater and my husband utterly dislikes tomatoes. From time to time, I picked up some gorgeous tomatoes and made a dish, ate it all by myself with great contentment.
Today I roasted a batch of tomatoes and red capsicums. I roasted the vegetables and separated them into two batches. With the first batch, I made a spicy soup with coconut milk; with the second batch, I made another spicy soup with ginger, chili and tea (recipe to follow).
According to Monash University, common tomatoes do not contain FODMAPs, perfect for a hearty FODMAP dish – eat freely and according to appetite.
Recipe is as follows : Read the rest of this entry »
I washed my child’s little blanket today. He has this blanket since he was a baby. There are holes in the blanket and the corners are totally worn. From time to time, I patched up the holes and sewed up the corners with bits from some old towels. I bought him a new one, exactly the same. But I was not allowed to throw the old one away. “So much remember-y”, he said. “Don’t bring it when we travel then,” I said, ‘I would be embarrassed’. We traveled with it everywhere we went – Japan, Singapore, Malaysia, Fiji and Hawaii. I love watching him sleep, wrapping himself comfortably in the blanket, with his cute button nose and long black eye lashes.
Ah, simple things in life are the best. And for dinner, I shall cook one single simple dish.
And what is more simple than a ‘lao mian’ 撈麵 – noodles simply mixed with soy and sesame oil. And if you desire, you can add whatever on top. ‘Lao’means mix, ‘mian’ means noodles.
Tonight, I used soba noddles. Soba noodles with wheat has been tested by Monash University recently. The low FODMAP portion is 1/3 cup noodles, or 90g. Unfortunately Monash didn’t identify if the 90g is dry weight or cooked weight. So I assumed the 90g as cooked weight, just to be on the safe side.
Recipe is as follows:
This week I gathered a few limes from the garden. I have always struggled with my lime trees – lot of flowers but rarely bear any fruit. So my three little lime fruit this year were rather precious. I made a fruit compote with banana, lime, orange and cardamom.
Delicious on toast – just not enough of it. Hope my lime trees will be kind to me next year.
(FODMAPers – this recipe is marked as ‘FODMAP friendly’ because whole limes were not tested by Monash University. Monash University tested lime juice and recommended a serving size of 1 teaspoon; and said the juice contains only trace amounts of FODMAPs.)
Recipe is as follows:
Today I made some rice paper rolls with quinoa, coriander, alfalfa, capsicum and sesame seeds. I had some quinoa mixture left. So I decided to make a second dish. I had some cherry tomatoes in the fridge, perfect for some ‘sandwiches’.
The quinoa mixture was made of cooked quinoa, a little chopped coriander stalk, a little sesame seeds and sesame oil, seasoned with salt and black pepper. I have attached the original recipe here – but you only need 1 tbsp of quinoa mixture to make 1 low FODMAP serve which consists of 4 cheery tomato sandwiches.
To make the ‘sandwiches’, turn a cherry tomato upside down, cut it open in the middle, as deep as you can without cutting through; fill the gap with a small piece of lettuce (I used butter and rocket), alfalfa, red capsicum, carrot and a little quinoa mixture. Top with a little BBQ sauce and a few sesame seeds.
According to the Monash University, a low FODMAP portion is 4 cherry tomatoes – hence 1 low FODMAP serving is 4 ‘sandwiches’. But lettuce (butter and rocket), alfalfa, red capsicum and carrot have limited FODMAPs, so you can pile up as much fillings as you wish.
Use a gluten free BBQ sauce for a gluten free option.