FODMAP

Chicken soup with ginger bok choy (FODMAP friendly, gluten free)

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On most Fridays I work from home. Some days there seems to be so much happening that I barely have time to make lunch. This is one of my Friday 10 minute meal – it is delicious and recharges me on cold winter days. No recipe required.

Chicken soup with ginger bok choy (FODMAP friendly, gluten free)

I boil some water in the kettle while I thinly slice 2 chicken tight fillets, wash & slice some bok choy,  and slice up some ginger; Then I  heat up a little cooking oil in a pot, pan fry the ginger slightly, then fill the pot up with 2 cups of water and the chicken pieces; bring the water to boil, add the bok choy, bring it to boil again; check if the chicken is cooked through; and lunch is served with a pinch of salt and pepper.  If you like, you can add a dash of oyster sauce.

So simple and heart warming – the ginger brings out so much flavor.

Serves 2.

 

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Home style tomato and egg stir fry with oyster sauce 番茄炒蛋 (FODMAP friendly)

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This is one of my childhood favorite – a dish that can be cooked in 10 minutes. It is sweet, sour, juicy and tender. Best of all, no recipe required. Simply cut 2 tomatoes into pieces;heat up some cooking oil in a frying pan, lightly scramble the 2 eggs; add tomato pieces, oyster sauce, a little sugar, stir well; cook with lid closed for 5 minutes and its is ready to serve.

 

Home style tomato and egg stir fry with oyster sauce 番茄炒蛋 (FODMAP friendly)

Traditional Chinese watercress and bone broth 西洋菜汤 (FODMAP friendly, gluten free)

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Something was always plenty in Southern China where I grew up – rain, rain and rain. And not surprisingly, watercress was always fresh and cheap. My grandmother loved to cook watercress broth – she boiled the vegetables for hours with lots of pork bones.

Here is my version of a refreshing watercress broth – no recipe required.

1-1.5kg of pork bones, a quick boil to clean them up; then put the bones in a pressure cooker with the stems of a bundle of the watercress (need to be washed thoroughly, reserve the green tops), 1-2 cut-up carrots and 2 dried dates (skip the dates for a FODMAP friendly option). If you like, a few pieces of dried lotus root (skip for a FODMAP friendly option) –  cook for 15-20 minutes on high pressure – and the broth is done. Season with some salt and pepper.

For the other half of the watercress – the nice green tops, boil the watercress quickly in hot water (approx 1 minute); serve with the broth.

If you like to be an old fashion Chinese for once – chew the meat off bones, it is delicious.

Traditional Chinese watercress and bone broth 西洋菜汤 (FODMAP friendly, gluten free)

White cooked chicken with a tangy soy and vinegar sauce (FODMAP friendly, gluten free)

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When I got off the train from work this evening, I realized that we didn’t have any food in the fridge for dinner. I picked up some chicken thigh fillets and a bunch of shallot from a local grocery store, and walked home to make a quick meal.

When I got home, I first put on the kettle for some hot water; then put on some rice in the rice cooker. I placed the whole chicken fillets in a saucepan with a piece of ginger and a few pinch of salt, poured over the hot water to cover all the pieces, brought it to boil over the stove top, then put the lid on and turned the heat to very low. Off I went to get change out of my work clothes. When I was back in the kitchen, I chopped up some shallot and chili (note1). I heat up a frying pan with some oil, pan fry the shallot & chili with a little sugar & salt (1 minute) –  dinner’s nearly ready.

The chicken was just cooked (approx 15 minutes) – beautifully tender and juicy. I sliced the chicken and mixed the pieces with a dash of soy (use gluten free soy sauce for a gluten free option), a dash of sesame oil, a dash of rice wine vinegar, a dash of white wine. Add the pan fried shallot and chili, garnish with coriander, and dinner was served.

White cooked chicken with a tangy soy and vinegar sauce (FODMAP friendly, gluten free)

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Green beans and eggs, with oyster sauce (low FODMAP)

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When I was a child, this was a popular dish at our house  – grandmother raised a coup of egg-laying chickens at the roof top terrace, and green beans from the market were always fresh and cheap. The soft eggs compliments the crunchiness of bean; the oyster sauce enhances the freshness of the beans & eggs. So simple, quick & tasty – goes really well with a small bowl of hot rice.

Green beans and eggs, with oyster sauce (low FODMAP)

 

Recipe is as follow: Read the rest of this entry »

Banana chilies stuffed with lamb, topped with an Asian sauce of oyster, soy and sesame oil (FODMAP friendly, gluten free)

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I saw some beautiful banana chilies in the local fruit shop & can’t help thinking of this dish –  a popular dish in Southern China with freshwater fish as stuffing. I like to use lamb & cabbage, it goes so well with chilies.

Banana chilies stuffed with lamb, topped with an Asian sauce of oyster, soy and sesame oil (FODMAP friendly, gluten free)

Recipe is as follow:  Read the rest of this entry »

Chocolate meringue biscuits (low FODMAP, gluten free)

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These little biscuits are so good and moreish.

Just received confirmation from Monash that amount of cocoa powder used in this recipe (5g, or 2tsp) is low FODMAP, so I am sharing this recipe as a Low FODMAP. If you on a low FODMAP diet, please take care not to have too many in one go – Monash recommends sugar intake 1 serve = 16g. Enjoy.

Chocolate meringue biscuits (low FODMAP, gluten free)

 

Recipe is as follow: Read the rest of this entry »