Whole chicken gently poached and shredded, tossed in sizzling shallot oil, and drizzled with a light oyster sauce.
Category: FODMAP friendly
Asian food – FODMAP friendly or low FODMAP recipes
Stir fried eggs with garlic chive
A tasty stir fry of egg and garlic chive with a drizzle of sesame oil, a popular home cooked meal in Southern China.
Bacon and cucumber stir fry (FODMAP Friendly)
Crunchy cucumber and crispy bacon – an easy meal in 15 minutes.
Shandong shredded chicken, memories of Mr. Chen’s bitterness (FODMAP friendly)
Juicy, spicy, salty and sour shredded chicken, and memories of Mr. Chen who swam to Hong Kong during the culture revolution.
Grilled pork with tomato sauce, soy sauce, lemon juice, port wine, cumin and turmeric
Pork shoulder marinated with tomato sauce, soy sauce, lemon juice, port wine, cumin and turmeric. Grilled on a gridle.
Pan fried tofu with green beans (FODMAP friendly)
Pan fried tofu with green bean and oyster sauce.
Fried duck eggs, with green shallot and dark soy sauce (FODMAP friendly)
Simple and easy fried duck egg.
Deep fried cactus flowers (曇花) , with Chinese five-spice and fried green shallot
Deep fried cactus flowers with Chinese five-spice, tossed with sliced green shallot.
Oyster mushrooms with bok choy (FODMAP friendly)
Sautéed oyster mushrooms and bok choy with ginger and oyster sauce.
Tradition Chinese herbal tea with ‘dang gui’ (當歸), goji berries (枸杞) and red dates (红枣) – a female health tonic
Female health tonic – traditional Chinese herbal tea with a ‘female ginseng’ called ‘dang gui’, gogi berries and red dates.
Blanched lettuce with oyster sauce 蚝油生菜 (FODMAP friendly)
Can a sausage meal be lovely? Easy one pot meal with sauté onion, sausages, capsicum and peas; spiced with garam masala, turmeric and mustard oil.
Stir fried tofu skin (腐竹) with Chinese mushroom (香菇) and capsicum
Tasty tofu skin stir fry dish with Chinese mushrooms and capsicums.
Congee with pan fried fish and lettuce, memories of my mum’s kindness (FODMAP friendly)
A slow cooked congee (Asian rice porridge) with lettuce, served with pan fried fish, topped with sesame oil and green shallot.
Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (FODMAP friendly)
Baked potato, eggplant, capsicum and zucchini, spiced with garam masala, cumin and turmeric.
Eggs with capsicum, oyster sauce and sesame oil (FODMAP friendly)
Stir fried capsicum and egg with oyster sauce, sesame oil, sesame seeds and green shallot.
Stir fried potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (FODMAP friendly)
Stir fried potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds.
Twice-cooked pork ribs with soy sauce, wine and vinegar (FODMAP friendly)
Home style pork spare ribs with ginger, dark soy sauce, vinegar, sesame oil, red wine and a hint of cumin.
Aromatic cinnamon, lemon and ginger tea (FODMAP friendly)
An aromatic cinnamon, lemon and ginger infused drink, gentle and comforting.
Pickled white radish 甜酸萝卜 and the story of a once-beautiful little girl from Waterloo
Chinese side salad – sweet, sour, crunchy pickled white radish
Bean sprout salad with soy sauce, sesame oil and sesame seeds (FODMAP friendly)
Bean sprout salad with soy sauce, sesame oil, shallot, coriander, sesame seeds.
Braised Chinese mushrooms with oyster sauce, memories of Chinese New Year
A Chinese New Year must-have dish – braised Chinese mushrooms with oyster sauce.
Steamed pork with soy sauce, memories of mum and dad’s love story (FODMAP friendly)
Steamed pork with soy sauce, sesame oil, sesame sees, white wine, shallot and chili
Stir-fred sweet and sour lotus root with capsicum and green shallot 炒酸甜莲藕
Stir fry pickled lotus root with capsicum, green shallot, a dash of soy sauce and sesame oil.
One pot meal – spicy lamb shank soup with vegetables and quinoa (FODMAP friendly)
A tummy friendly lamb shank soup with potato, carrot and quinoa. To spice it up a little, I added clove, bay leaves, cumin, paprika, chili flake and black pepper. I cooked it in a pressure cooker so it was an easy one-pot meal.
Blasting of a cattleman’s roast (FODMAP friendly)
Unbelievably delicious – a 2kg cattleman’s roast rubbed with oil, salt, cumin and turmeric; blasted in oven at 240°C/ 460°F before turning off the heat . The roast was cooked for further 2 hours with the remaining heat. Unbelievably delicious.
Creamy and spicy tomato and capsicum soup with and coconut milk (FODMAP friendly)
A vegan soup with roasted tomatoes, red capsicums and coconut milk.
Braised pork rib with potato, carrot, miso and ginger 味噌排骨(FODMAP friendly)
Pork spare ribs braised with potato, carrot, miso paste, ginger, soy sauce, and sesame oil
Soba noodles with vegetables ‘lao mien’ 撈麵 (FODMAP friendly)
Soba noodles tossed with sautéed vegetables, soy sauce and sesame oil.
Spiced lamb meat balls with pumpkin, carrot and rice vermicelli (FODMAP Friendly)
Homemade lamb meat balls with capsicum, carrot, green shallot, coriander, rice vermicelli, cumin, turmeric and paprika.
Seaweed and egg soup 紫菜蛋湯 (FODMAP friendly)
A simple and healthy soup with seaweed and egg, flavored with green shallot, sesame oil and black pepper.
Cherry tomato ‘sandwich’ with quinoa and alfalfa (FODMAP friendly)
Cherry tomato ‘sandwiches’ with quinoa, coriander, alfalfa, lettuce, carrot and a small dash of sesame oil and BBQ sauce.
Rice paper rolls of quinoa, coriander, alfalfa and sesame seeds (FODMAP friendly)
Easy rice paper rolls filled with quinoa, coriander, alfalfa, lettuce, carrot, capsicum and sesame seeds.
Prosperity toss 捞生 for Chinese new year (FODMAP friendly)
In Chinese, ‘yee’ means fish, a symbol of plenty. ‘Sang’ shares the same pronunciation of 升, means uplifting. With a name like that, no wonder ‘yee sang’ is one of the most popular dish for Chinese New Year around Singapore and Malaysia.
Seaweed rolls of alfalfa, carrot, capsicum, rocket and sesame seeds (FODMAP friendly)
Easy hand rolls of rice, alfalfa, carrot, capsicum, rocket, BBQ sauce and sesame seeds.
Kale with orange and sesame (FODMAP friendly)
Kale dressed with sesame seeds, orange zest, orange pieces, lemon juice and sesame oil.
Sweet and sour pork with pineapple, chili, cumin and tamarind paste (FODMAP friendly)
Pork belly marinated with soy sauce, turmeric, cumin, chili and and tamarind paste, stir fried with pineapple and capsicum.
Sushi terrine with spiced pumpkin, carrot and capsicum (FODMAP friendly)
The sushi terrine with short grain rice, sauté pumpkin with cumin, sauté carrot with turmeric, and sauté capsicum with garam masala. Sesame seeds were added for extra flavor. The ingredients are layered in a terrine pan, and wrapped with seaweed sheets.
Salad of carrot, green bean and beam sprout with sesame oil (FODMAP friendly)
Julienne carrot lightly stir fried with with bean sprout, green bean, a dash of sesame oil and top with sesame seeds and coriander.
Carrot with maple syrup, coriander and turmeric (FODMAP friendly)
Simple and delicious – pan fried diced carrot coated with rice flour and maple syrup; tossed in sesame seeds, turmeric and coriander.
Dipping sauce – light oyster sauce
A light oyster sauce suitable for dipping – omelets, chicken etc
Grilled pork with lemongrass, ginger and chilli (FODMAP friendly)
Grilled pork marinated in fish sauce, soy sauce, sesame oil, lemongrass, kaffir lime leaves, ginger and green shallot.
Pumpkin, carrot and kumquat dip, with lemongrss, ginger, and coconut milk (FODMAP friendly)
Pumpkin, carrot, kumquat, and capsicum dip flavored with lemongrass, ginger coriander, cumin and coconut milk.
Pan fried fish and potato cake with Asian slaw (FODMAP friendly)
Fish cake made potato, spinach, and capsicum, flavored with fish sauce and sesame oil. Served with a refreshing Asian coleslaw with cabbage, carrot, mint and coriander.
Summer waffles with pineapple, banana and coconut (FODMAP friendly)
A delicious Asian inspired waffle with banana, pineapple coconut; crispy and soft.
Homemade buckwheat noodles (FODMAP friendly)
Homemade noodles with buckwheat, rice and tapioca noodles, lightly blanched, and tossed in soy sauce and sesame oil.
Salt and pepper chicken (FODMAP friendly)
Chicken fillet coated with potato starch, deep fried and tossed with black pepper and sea salt flake
Grilled ginger pork with wine sauce (FODMAP friendly)
Grilled pork marinated with ginger, soy sauce, sesame oil, served with wine sauce.
Chinese north-west style lamb cumin kebabs ‘羊肉串’ ( FODMAP friendly)
Grilled lamb satay with cumin, coriander seeds, sesame seeds, chili flake, Sichuan pepper and sesame oil.
Rice paper rolls with tofu, bamboo shoot and bean sprout (FODMAP friendly)
Rice paper rolls filled with tofu, potato, carrot, capsicum, bamboo shoot, bean sprout and green bean, flavored with sesame oil and soy sauce.
Tofu, pumpkin, ginger and tapioca dessert (FODMAP friendly)
A delicious Asian dessert with tapioca, tofu, pumpkin and ginger.
Tofu and noodle soup (FODMAP friendly)
Rice noodle soup with tofu, radish, carrot, spinach, chili, coriander, ginger, soy and sesame oil.
Pan fried tofu with chili and tomato salsa (FODMAP friendly)
Pan fried tofu with chili, ginger and tomato salsa, flavored with soy sauce, sesame oil, coriander and tomato sauce.
Tofu chop suey with okra, eggplant and radish (FODMAP friendly)
A chop suey with pan fried firm tofu, enhanced by vegetables with interesting and gentle textures – okra, eggplant, radish, red capsicum; complimented by ginger, chili and coriander.
Braised beef tendon with soy sauce, oyster sauce, vinegar, wine and Asian spices (FODMAP friendly)
Beef tendon braised with soy sauce, oyster sauce, vinegar, wine and Asian spices.
Chicken chop suey of vegetables, egg and peanuts (FODMAP friendly)
Chicken stir fried with capsicum, green bean, tossed with egg and coriander, topped with peanuts.
Quinoa potato hash (FODMAP friendly)
Yummy little snacks with quinoa, shredded potato, capsicum, tasty cheese, coriander, marjoram, tarragon and rosemary – you can make them into balls, or flat hash browns.
Glutinous rice balls with beef and potato, spiced with cumin and turmeric (FODMAP friendly)
Steamed then pan-fried glutinous rice balls with beef, potato, coriander, cumin, turmeric and oyster sauce .
Pan fried whiting nori roll (FODMAP friendly)
Pan fried whiting roll flavored with ginger and coriander, wrapped in seaweed, served with a light oyster sauce.
Barramundi in an Asian spiced broth (FODMAP friendly)
This simple & light barramundi broth is gentle and tasty, perfect for a lazy lunch. Ingredients (Serves 2 as a FODMAP friendly recipe) 200g boneless
Pork grilled on lemongrass sticks (FODMAP friendly)
Ingredients – kebab (Serves 4 as a FODMAP recipe) 250g pork mince (with a little fat to keep the kebab moist) 1.5 tsp fish sauce
Asian style omelet with cabbage and oyster sauce (FODMAP friendly)
Asian style omelet with cabbage, green beans, carrot, oyster sauce and sesame oil.
Pan fried fish with chili tomato sauce (FODMAP Friendly)
Many years ago I cooked for a elderly relative while his family was away on holiday. I found an inexpensive fish in his freezer and
Homemade rice noodles (FODMAP friendly)
Homemade rice noodles FODMAP friendly, gluten free
Gnocchi with baby spinach (FODMAP friendly)
Homemade gluten-free gnocchi, tossed with baby spinach
Egg and ginger soup – grandmother’s cough remedy (FODMAP Friendly)
My grandmother used to make me this egg and ginger soup when I had ‘cool’ coughs – referred to as dry coughs at night when the air is chill. A few bowls of this soup over a few days work like magic.
Potato and pumpkin cake with cumin lamb (FODMAP Friendly)
Potato and pumpkin cake with cumin spiced lamb – crunchy outside and soft inside, thanks to the glutinous rice flour.
Chicken and seaweed soup (FODMAP friendly)
This is probably the quickest, nutritious and the most delicious soup I could cook in 10 minutes.
Egg and seaweed rolls (FODMAP friendly)
Seaweed roll of eggs, green bean and carrot.
Beef and rice rissoles (FODMAP friendly)
Sometime we crave for a tasty meal that is also gentle on our tummies. Rissoles are simple to make, satisfying and may offer many varieties.
Brown rice congee with salted pork and peanuts (FODMAP Friendly)
For a Chinese southerner, what food can be more warm and comforting than a hot bowl of pork congee (粥)? The humble congee is the
Chinese tea eggs 茶叶蛋 (FODMAP friendly)
The soy sauce and tea-infused eggs is a popular street snack food across Asia.
Chilled carrot soup with kaffir lime leaf, ginger, turmeric and coconut milk (FODMAP friendly)
We have a small kaffir lime tree growing in a pot next to the swimming pool. It was growing so wildly I have to give
Rice cake with potato, cheddar cheese, rosemary and coconut milk (FODMAP friendly)
Ingredients 300g mashed potato 300g rice flour 100g cheddar cheese 1/2 cup coconut milk (from can) 1/2 cup lactose free milk 2 eggs sprig of
Asian spiced chicken drumsticks (FODMAP friendly)
Growing up in Southern China, chicken drumsticks were the most desirable parts of a chicken. This is because the meat on the drumsticks is juicy
Rice flour pancake with eggs, zucchini and coconut milk (FODMAP friendly)
Asian style pancake with egg, rice flour, zucchini, capsicum coconut milk and a dash of fish sauce.
Golden beef balls with pumpkin, potato and herbs (FODMAP friendly)
Beef balls with pumpkin, potato, capsicum rice vermicelli, rosemary, thyme and parsley.
Simple fried rice of eggs, vegetables and turmeric (FODMAP friendly)
Fried rice with eggs, carrot, lettuce and green beans, spiced with turmeric. Ingredients 2 cups of cooked rice 2 eggs 12 green bean, diced 1/2
Simple lunch – quinoa with roasted pumpkin and herbs (FODMAP friendly)
Some days I just crave for a very simple meal that is refreshing and tasty. After holidaying with kid at Fiji with buffet breakfasts and
Crunchy lettuce wrap of pepper beef and pickled carrot, with Vietnamese style dipping sauce (FODMAP friendly)
Tender pepper beef lettuce wrap with pickled carrot, coriander and sesame seeds. It is crunchy, juicy & satisfying. Best of all, very easy to make.
Rice cooker One-pot meal – steamed chicken with lemongrass and ginger on coconut rice (FODMAP Friendly)
One-pot turmeric chicken rice with coconut milk, lemongrass and ginger.
Chicken broth with ginger and bok choy (FODMAP friendly)
10-minute chicken and bok choy broth with ginger.
Stir fry of tomato and egg with oyster sauce (番茄炒蛋) (FODMAP friendly)
This is one of my childhood favorite – sweet, sour, juicy and tender.
Traditional Chinese watercress and pork bone broth, with honey dates and almonds 西洋菜汤 (FODMAP friendly)
There was always plenty of rain in Southern China where I grew up. This means watercress was always fresh and cheap from the market. My
Slow poached whole chicken with ginger and vinegar sauce (FODMAP friendly)
Gently poached chicken with a dressing of ginger, soy sauce, sesame oil and vinegar, top with coriander.
Green beans and eggs, with oyster sauce (FODMAP friendly)
Egg, green beans and capsicum stir fry with oyster sauce.
Asian inspired seafood bisque
Asian inspired seafood bisque with lemon grass, coriander, ginger and turmeric.
Stuffed chili pepper with lamb, with oyster sauce and sesame oil 煎釀辣椒 (FODMAP friendly)
Pan fried chilies stuffed with lamb, with oyster sauce and sesame oil.
Gluten-free Chocolate meringue biscuits (FODMAP friendly)
Gluten-free and FODMAP friendly chocolate biscuits with rice flour, egg white and cocoa powder.
Pork and bok choy dumplings with homemade rice flour wrappers (FODMAP friendly)
Steamed pork and bok choy dumplings with homemade gluten-free wrappers
Egg ‘pancake’ with Asian style meat balls, vegetables and fish sauce (FODMAP friendly)
Rice flour pancakes filled with pork meat balls, bean sprout, cucumber, carrot and capsicums, served with a fish sauce and vinegar dressing..
Eggplant ‘lasagne’ with lamb, roasted capsicum and a homemade tomato sauce (FODMAP friendly)
A stack of sliced eggplant, roast capsicum, carrot, green bean and lamb cooked in homemade tomato paste.
Rice and pumpkin cake with broccoli, roasted capsicum and basil (FODMAP friendly)
Vegetable stack of pumpkin, capsicum, broccoli, lettuce and basil.
Steamed blue eye cod, memories of the ‘Yayan Lane’ 雅言里 where we once lived (FODMAP friendly)
Chinese steamed fish with soy sauce, shallot and coriander
Rice paper roll with chicken, quinoa, pumpkin, carrot, capsicum and lettuce (FODMAP Friendly)
Rice paper roll of quinoa, pumpkin, capsicum, carrot and lettuce.
Cucumber rolls with lamb, capsicum and eggs (FODMAP friendly)
These gorgeous little rolls are so easy to make – scramble a egg with a pinch of salt; pan fry some lamb and red capsicum
Cucumber salad – memories of a ‘wine house’ restaurant (FODMAP friendly)
Asian ‘liang ban’ style cucumber salad with soy sauce, sesame oil and sesame seeds.
Ginger and egg fried rice (FODMAP friendly)
Egg and ginger fried rice with soy sauce and sesame oil – comfort food for the soul
Bok choy with ginger, soy sauce, sesame oil and wine- memories of my grandmother’s chicken coop (FODMAP friendly)
Sauté bok choy with ginger and wine.
Chicken stir fry with lemongrass, kaffir lime leave, corriander and chili (FODMAP Friendly)
Chicken stir fry with lemongrass and chili, kaffir lime leaves and coriander.
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