Vegetable

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 »

Chinese mushroom, fresh mushroom and capsicum stir fry, with oyster sauce

Posted on

This morning, I soaked a few dry Chinese mushrooms in hot water no particular recipes in mind.  Dinner time, I found some fresh mushrooms and a capsicum at the bottom of the fridge, and made this simple stir fry.

Mushroom and capsicum stir fry

So simple, no recipe required +- slice everything and throw them in a frying pan over high heat;  Add a dash of cooking oil, a little oyster sauce, a little sesame oil and white pepper; toss for a few minutes; and it is done; garnish with sliced shallot (scallion) and sesame seeds.

 

 

 

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 inspired ratatouille (low FODMAP, vegan, gluten free)

 

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

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

Bean sprout salad with soy sauce, sesame oil and sesame seeds, low FODMAP, gluten free option, 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 »

Simple Chinese mushrooms and cloud ear fungus, memories of Chinese New Year (vegan)

Posted on Updated on

Simple Chinese mushrooms and cloud ear fungus

Nearly 30 years had passed since I left China, but I still remember vividly the wonderful days around the Chinese New Years. Extended families gathered at the large dinner tables, briefly forgot about their quarrels throughout  the year. The wok chinked with an aroma of delicacies that we couldn’t afford as daily meals. The rolling pins were out for the wickedly delicious sweet peanut pastry.

The flower festival (‘huaJie’, 花街) was held about a week before the Chinese New Year. Families went to the street market packed of flower vendors to select their festival decorations. Kumquat 金橘 was an essential – ‘kum’ means gold and  ‘quat’ has a similar pronunciation as fortune. It is a plant that will bring good prosperity in the new year. A small blossoming  peach shrub was also an essential, s symbol of strength and vitality, with beautiful flowers emerged from the harshness of the winter. Also common were the chrysanthemum 菊花 and peony 牡丹, large and colorful, symbols of riches and honor.

Flower street
Memories of a street pack with people, flowers and green plants

When I was a little girl, my father worked in another city. So my second uncle took me to the flower festival each year. Our most memorable trips were the ones on the New Years Eves. We had loads of fun browsing the market and pushed through the crowd. There were so many people at the market, my uncle had to put me on his shoulders to be safe. When it was close to the midnight, we rushed home to light our fire crackers. There was one time that we were late and ran into the fire cracker storms at mid-night. The crackers and the odd firework were loud and smoky, with laughter of the children, so much joy and happiness.

Fire work
Memories of kids lighting fire crackers on the street

The next morning the streets were quiet with a red carpet of paper left behind by the fire crackers. Kids got up early to collect the odd fire crackers that did not go off the previous night, then ran around greeting their relatives ‘goon he fa choi’ 恭喜發財, in exchange for red envelopes with a little money, which they would use to buy lollies for months to come.

After the big feast on the New Year’s Eve, vegetarian meals were common on the first day of the new year.  My favorite dish was the stew Chinese mushrooms, a delicacy rarely consumed during the year. The mushrooms were cooked with different types of dry or fresh vegetables – lily buds, fungus, dry tofu sticks, hair vegetable 髮菜 and bamboo shoots. The aroma of the dish is still lingering in my mind.

Nowadays I cook Chinese mushrooms quite often – nearly everybody in our family and extended families love it.  In Sydney the Chinese mushrooms are inexpensive, a 250g bag of good quality mushrooms cost around $12. It makes a huge dish for 8-10 people to share. We are thankful for what we are able to enjoy today.

Here is a simple mushroom dish I’d like to share with you.

Read the rest of this entry »

Stir fry pickled lotus root (vegan, gluten free)

Posted on Updated on

Stir fry pickled lotus root with a dash of soy and sesame oil

To me, there is something special about lotus root – earthy skin with mud, crispy flesh, artistic structure. Looking at lotus root, I could see a beautiful pond, colorful lotus flowers, surrounded by peaceful willow trees, their green branches gently brushing in the breeze, like a dream.

And my husband described lotus root as potato with holes in them – silly!

A match box I collected in 1980s with lotus flowers in a pond
A match box I collected in 1980s with lotus flowers in a pond

It is difficult to find fresh lotus root in Sydney. This week I managed to buy some from an Asian store, and I made a stir fry dish with it.

I first sliced the lotus root, then blanched the pieces briefly. I lightly pickled the lotus root pieces and left it in fridge to infuse overnight. The next day, I pan fried the lotus root with some capsicum, green shallot, a dash of soy sauce and sesame oil.   Yummy.

Recipe is as follows:

Read the rest of this entry »