FODMAP diet

Beef flank stew (牛腩) with Asian spices and soy sauce, my memory of the hawker stall on the ‘Poetry Book Road’ ( FODMAP friendly)

Posted on Updated on

Beef flank stew
When I was a little girl, I walked to the primary school each day.  I ate breakfast along the way. I had a ten cents allowance for two plain steamed buns each morning.

I walked down a street commonly known as the ‘Poetry Book Road’. For many years, the street was renamed as the  ‘Red Book Road’ in honor of Chairman Mao’s red book of quotations.

DSC01174
Translation of the road sign:  Poetry Book Road; to the north, ‘Paper Factory Road’; to the south, ‘Heavenly Successful Road’.  September 2017, GuangZhou, China
DSC01091#1
A street vendor selling beef flank stew and pig intestines near Poetry Street, September 2017, GuangZhou, China

At the end of the street, there was a tiny hawker stall selling beef flank and pig intestines. In winters, the hot steam rose from her big pots. The aroma of soy, star anise and clove lingered in the air, mouth-watering and irresistible. The stall operator was a middle age woman, short, chubby and never smiled. She had a pair of gigantic scissors that made loud ‘chop chop chop’ sound. When she received an order, she cut some small pieces off a larger piece, skillfully threading them to a bamboo stick without touching them with her hands.  A stick with 3 pieces of juicy, fatty and heart-warming meat cost 10 cents. It was a difficult decision for a little girl – spending the 10 cents on a meat stick and be hungry for the rest of the morning, or two plain buns. I took some deep breaths (the aroma was so good) and nibbled on the tasteless buns.

Now I remembered, the two buns never filled me up anyway. At school I sat next to a boy whose name was ‘Bin’. We enjoyed a few laughs as our stomachs rumbled at the exact same moment.

I cooked beef flank many times over the past many years. It always brought back memories of the hawker stall on the Poetry Book Road.

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

Fried duck eggs, with green shallot and dark soy sauce (FODMAP friendly, gluten free option)

Posted on Updated on

An Italian man at my husband’s work keeps a few ducks in his back yard. He gave us some fresh eggs last week. The eggs reminded me a $20 fried egg dish I had at a posh Asian restaurant, garnished with plenty of green shallot and dark soy sauce.

‘I can cook that’, I said to myself.   It was easy,  I cracked an egg, shallow fried it in hot oil with some green shallot (scallion); then transferred the egg to a plate, splashed a little dark soy sauce on top.  It looked colorful and delicious.

* Use the green part of the scallion for a FODMAP friendly version; use a gluten free soy sauce for a gluten free option.

 

Fried duck eggs, with green shallot and dark soy sauce (FODMAP friendly, gluten free option)

 

Fried duck eggs, with green shallot and dark soy sauce (FODMAP friendly, gluten free option)
Fresh duck eggs

Pork spare rib stew with miso, ginger and wine 味噌排骨 (low FODMAP, gluten free)

Posted on Updated on

On WeChat my ex high school mates were chatting about not having time to cook dinners. Really? I thought, surely a few equipment could help.

In addition to a standard kitchen, I have a double garage filled with cooking equipment – a pressure cooker, a rice cooker, a waffle maker, a table top multi-use grill, a mixer, a blender, a Tiger magic thermal pot, a 16 liter thermal pot, a five deck steamer pot, a 3-deck electric mini steamer, 3 electric frying pans, a portable induction cook top, 2 electric bain-maries and countless pots, cake tins and serving plates. Cooking a quick dinner is a breeze.

Before I continue on, I’d like to declare that I am not a hoarder. I run the Asian food stall each year for the school fete and I always contribute a bundle towards special event bakes. Hence I have accumulated so much useful equipment over the years.

Tonight I cooked a quick dinner with my pressure cooker. In the morning, I put some rice in the rice cooker and switch on the timer. I then spent 10 minutes browning the pork spare rib pieces, added carrot, potato chili, ginger and white wine. I turned the pressure cooker on high pressure 30 minutes. When I got home, dinner was ready and warm.

Easy peasy.

Pork spare rib stew with miso, ginger and wine 味噌排骨 (low FODMAP, gluten free)

 

Recipe is as follow:

Read the rest of this entry »

Spiced lamb meat balls with pumpkin, carrot and rice vermicelli (low FODMAP, gluten free)

Posted on Updated on

On the weekend we had a lovely lunch on Fort Denison, a small island in Sydney Harbor.  It was for Nadine’s 40s birthday. Nadine was originally from Melbourne. She fell in love with Bill, a Sydneysider. She moved to Sydney and settled in his small waterfront cottage by the river. There they are raising 2 gorgeous kids.

Bill has IBS – but not just the ordinary IBS. He is sensitive to most ‘common’ food including coconut milk, soy sauce and packaged meat from the supermarkets. Cooking for Bill is not just a challenge, it is a war against the modern world that many of us accustom to.

Every time I create a FODMAP dish, I think of Bill’s challenges. What are we really feeding ourselves nowadays and what consequence would follow?

Shop bought meat balls is one those food that you rarely know what you get. In this recipe, I used basic ingredients and work on blending the ingredients to achieve the flavors. Hope you will enjoy it.

Spiced lamb meat balls with pumpkin, carrot and rice vermicelli (low FODMAP, gluten free)

Recipe is as follows:

Read the rest of this entry »

Seaweed and egg soup 紫菜蛋湯 and the memory of GuangYa Middle School (low fodmap, gluten free)

Posted on Updated on

Seaweed and egg soup 紫菜蛋湯
Seaweed and egg soup 紫菜蛋湯

Recently, I reconnected with my high school mates on WeChat via a group chat. The high school, named the GuangDong Guangya Middle School, was one of the most prestige selective schools in the GuangZhou city. We all grew up to be proud and competitive individuals. Then we went on our separate paths to distinctively different lives. I selected a simple but busy life in Sydney – a job in the finance industry, a small family, a house with picket fences, a lovely garden, and a double garage full of beautiful crockery and cooking equipment – I love my cooking.

GuangDong GuangYa Middle School
Today’s GuangDong GuangYa Middle School

Bo, a school mate from Singapore had been posting his dinners every night in the group chat. He often has 5 dishes for his family of 4. The dishes are home style, plain and simple. A typical meal consists of a gorgeous seafood dish, an overcooked meat dish and 3 seasonal vegetable dishes bursting with freshness.  Sometimes we could tell how many were dining at home by counting the jumbo prawns. I was puzzled by Bo’s persistence and efforts posting his 6 meals a week, and occasionally meals from the restaurants when they ate out on Sundays. And a few days ago, he posted this story…

‘I live a simple and unexciting life, often with repetitive routines. There were seldom any exceptional events. However, the memory of this single incident at GuangYa Middle School I will always treasure. 

It was a very hot afternoon. We were attending a physical exercise class in front of the physic building. That day we had a basketball game. I was pushed over by a big fellow student. I fell and my left hand landed on the ground first. I could see my wrist was twisted, followed by sharp pains. I realized I had broken my wrist.

I was surrounded by teachers and students. The PE teacher asked who would accompany me to the local hospital which was within walking distance from the school.  Hong pushed through the crowd and took my arm. Hong was a quiet student, often with a few words and rarely smiled. I hardly spoke with him in the past. I was pleasantly surprised by him volunteering to help.

One thing was overlooked by the PE teacher – he didn’t ask if we had any money for the hospital. Those days most families were not well off and kids didn’t get much pocket money. I didn’t have any money on me that day. Luckily Hung had some money and he managed to pay for the treatment.  There was no x-ray machine at the local hospital. The wrist was bandaged and that was that. 

The next day after the math class, our math teacher, Feng, came over to my desk with a bowl of soup and a gentle smile . Feng was one of the strictest teachers and rarely showed her emotions. ‘This is a seaweed and egg soup’, she said, ‘you have it now while it is warm. It helps with your calcium intake and good for your bones.’  

I was speechless. Even my mum never cooked me a soup before (she didn’t really learn how to cook until she was retired).  I looked at Feng, who had returned to the teacher’s podium, I felt warmth all over. 

Despite her tough appearance, teacher Feng had a kind and caring heart. Many years later I connected with her via a video chat. She asked why I was still so skinny and said I should look after myself better.  

Next time I am in GuangZhou, I will visit Teacher Feng and cook her a big bowl of hot seaweed and egg soup.’

Ah, I can understand why Bo has been posting his dinners each night. Somehow he found deep connection with his food.

Bo's family meals
Bo’s family meals

 

The traditional egg soups are often made of ‘egg flowers’, means scrambling the eggs in hot water. I found scrambling eggs with seaweed was too messy.

So here is my version of a ‘neat’ seaweed and egg soup.

Read the rest of this entry »

Easy banana, lime, orange and cardamom compote (FODMAP friendly, gluten free, vegan)

Posted on Updated on

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 for breakfast, served on toast –  just not enough of it. Hope my lime trees will be kind to me next year.

Easy banana, lime, orange and cardamom compote (FODMAP friendly, gluten free, vegan)

Recipe is as follows:

Read the rest of this entry »

Rice paper rolls of quinoa, coriander, alfalfa and sesame seeds (low FODMAP, vegan, gluten free)

Posted on Updated on

A few days ago I set off to create a few vegan FODMAP dishes with alfalfa. The schedule was ‘interrupted’ by Chinese New Year with wrapping dumplings with extended family, chatting with friends on how to make ‘yee sang’, handing out red envelopes and, work. We don’t get any national holidays for Chinese New Year in Australia.

Here is my alfalfa recipes installment #2 –  rice paper rolls of quinoa flavored with sesame oil and coriander, lettuce, carrot, capsicum, alfalfa, sesame seeds,  and a small squeeze of BBQ sauce.

Can’t find any rice paper? Don’t worry, the recipe also works as a salad.

Rice paper roll with quinoa, coriander, alfalfa, carrot, lettuce, capsicum, sesame seed and sesame oil, low FODMAP, gluten free, vegan

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