fodmap friendly

Meals for homeless – poached chicken with oyster sauce (FODMAP friendly)

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This is a simple and delicious meal with whole chicken(s) and a few other ingredients –  oyster sauce, sesame oil, ginger, shallot and corn flour.  For a FODMAP friendly recipe, use only green part of the shallot.

Meal for homeless - slow poached chicken with oyster sauce and green shallot (FODMAP friendly)

Here are the easy steps:

Bacon and cucumber stir fry (gluten free, FODMAP friendly)

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I made a quick meal of cucumbers and bacon in 15 minutes.

I sliced the cucumbers and bacon. In a frying pan I drizzled a little oil and added the bacon pieces. I pan fried the bacon until nearly crispy, then added the cucumbers. A few stirs, added a little sugar and white pepper. And we have a big bowl of tasty veggie and yummy bacon for dinner.

Chicken feet and corporate greed

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Chicken feet and corporate greed

“The inherent vice of capitalism is the unequal sharing of blessings; the inherent virtue of socialism is the equal sharing of miseries”. Winston Churchill.

I thought of corporate greed.

They share their goals and visions loud and proud – the best interest of shareholders.  They sack as many workers as possible, and take the fat and bones out of the operation until it is on the verge of collapse.  This enables them to harvest bonus, and enjoy big fat golden handshakes when the real situation unfolds.

Does it have to be like that?  Why can’t corporations work for the best interest of all stakeholders including their customers and employees?

Corporate greed reminds me of chicken feet – skin and bone, tasty, yet unfulfilling as a meal. If a worker is struggling to feed his family and put a roof over their heads  – is this meal a blessing or misery?

Collaboration with Woofy Comics
Collaboration with my son @ Woofy Comics

Cooking method is as follows:

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

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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.

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Translation of the road sign:  Poetry Book Road; to the north, ‘Paper Factory Road’; to the south, ‘Heavenly Successful Road’.  September 2017, GuangZhou, China

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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 »

Pan fried tofu with soy sauce (FODMAP friendly, gluten free option, vegan)

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When I was growing up in China, tofu was the cheapest protein and it was always plentiful.  At the fresh food market they sold tofu on a large timber slab, carefully cutting out the required portion for each customer – 10 cents, 20 cents…

My grandmother loved pan frying tofu with load of cooking oil. She cut the tofu into little triangles then fried them until golden brown. She then finished cooking with a splash of soy sauce. What a mouth watering aroma!

Tonight I pan fried some tofu with soy sauce for dinner – the tofu was soft and heart warming.

* Use plain tofu for a FODMAP friendly recipe; use gluten free soy sauce for a gluten free option.

Pan fried tofu with soy sauce (FODMAP friendly, gluten free option, vegan)

 

It was so easy to make:   Read the rest of this entry »

One pot meal – lamb shanks and rice, with wine, tomato and olive (FODMAP friendly)

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With weather turning cool, some lamb shanks seemed a good idea for an easy weekend evening meal. Feeling lazy after a day’s painting (my little boy requesting his room to be painted purple and black, from previously blue), I made a simple one pot meal with lamb shanks, rice, white wine, can tomato, olive and a few herbs from the garden.

The rice was soft, juice, and slightly crispy bottom. The shanks were just falling off the bones.  Easy and delicious.

One pot meal - lamb shanks and rice, with wine, tomato and olive (FODMAP friendly)

Recipe is as follows:

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

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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:

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Sweet and sour pork with tamarind,orange and pineapple (low FODMAP, gluten free)

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I blinked my eyes and we are already half way into summer.

The greatest things about summers are the lovely family holidays at the beaches and oversea adventures.  We love going to warm places, filled with smiles and aroma of tropical fruits.  We came back from our beach break last week and going to Malaysia next week. Oh, why do we have to wait so long?

So I picked up a beautiful pineapple from the local fruit shop. To me, pineapples are sunshine, good time and cocktails by the resort pool. I’d cook up a holiday with pork, pineapple, orange, chili, tamarind and strawberry jam.

Sweet and sour pork with tamarind,orange and pineapple (low FODMAP, gluten free)

Recipe is as follows:

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Lemongrass pork scotch fillets (low FODMAP, gluten free)

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We have a bush of lemongrass in the garden. Each harvest we were reward a large bag of juicy stalks. So today I made some grilled pork with lemongrass, ginger, kaffir lime leafs, fish sauce, soy sauce and sesame oil.

There are still so much lemongrass left!

Lemongrass pork scotch fillets (low FODMAP, gluten free)

Recipe is as follow:

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Asian inspired carrot, pumpkin and kumquat dip (low FODMAP, gluten free, vegan)

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A good friend is on a self diagnosed gluten free diet. She is addicted to vegetables and all things fashionably healthy. You will laugh if you see her feeding her kids with healthy food the good old Chinese way –  with great persistence.

We were over at their house for lunch last weekend. I made some tasty vegetable dips which was very appreciated. I served the dips with some plain rice crackers.

 

Asian inspired carrot, pumpkin and kumquat dip (low FODMAP, gluten free, vegan)

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Pan fried fish & potato cake with Asian coleslaw (low FODMAP, gluten free)

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I have been planning for a fish cake dish for a while, however could not decide on what type of fish cakes to make  – Thai, Vietnamese, Chinese, Malaysian… there are so many options. Today, with some fresh rainbow trouts in the fridge, I decided to cook a tummy friendly fish cake with potato, spinach and coriander, served with a juicy Asian coleslaw.

Pan fried fish & potato cake with Asian coleslaw (low FODMAP, gluten free)

 

Recipe is as follow:

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Summer waffles with pineapple, banana and coconut (low FODMAP, vegan, gluten free)

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Winter is finally fading away in Sydney. Sun is shining and warm. The golden cane plants are back to life and the garden is looking fantastic.  This beautiful morning I made my tropicana waffles for breakfast and enjoyed them by the pool.

My tropicana waffles are some of my best waffles – super crispy on the outside, beautifully moist on the inside, and full of the goodness of banana, pineapple and coconut milk.  A little icing sugar on top makes it super handsome. Who would think vegan waffles could be so yummy..

Waffles with pineapple, banana and coconut (low FODMAP, vegan, gluten free)

Waffles with pineapple, banana and coconut (low FODMAP, vegan, gluten free)

Recipe is as follow:

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Homemade buckwheat noodles with soy sauce and sesame oil (low FODMAP, gluten free, vegan)

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A few weeks ago I made a really nice dashi soup base with shaved katsuobushi (preserved fermented skipjack tuna) and kombu (kelp). I looked in the cupboard for some soba noodles and noticed that they all contained wheat. That weekend I did a special trip to my favorite Asian supermarket at Chinatown to search for a gluten free soba, yet none could be found.

Never mind, I will just have to make my own buckwheat noodles. To make it light and bouncy, I used a combination of buckwheat (1/2), rice flour (1/4) and tapioca starch (1/4).

Homemade buckwheat noodles with soy sauce and sesame oil (low FODMAP, gluten free, vegan)

Recipe is as follow:

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Salt and pepper chicken (low FODMAP, gluten free)

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I work in an unremarkable looking building in the city that was built in the 70’s. When I started working there 12 years ago, the food court were ordinary but cheap. Then the landlord renovated the food court and increased the rents. Now the food is still uninspiring, but expensive.   I had a salt and pepper chicken there last week – and it ended up in the garbage bin.

With an unsatisfied craving for salt and pepper chicken, I made my own today.

Salt and pepper chicken (low FODMAP, gluten free)

Recipe is as follow:

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Ginger pork with soy sauce and sesame oil (low FODMAP, gluten free)

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Recently our family visited Tokyo to spend our school holiday there. We enjoyed shopping at countless hobby shops, toy stores and rides at Disneyland, Disney Sea and Tokyo Dome.

My husband and I love noodle soups. Nearly everyday we went to a nearby noodle shop for lunch. Our little boy is a fussy eater who has Vegemite sandwiches for school lunch since the kindergarten year – he refused to have noodle soup. So we gave him a bowl of rice and the toppings from our noodles.   Ginger pork was his favorite. Luckily, noodles with ginger pork was available in nearly every noodle shop.

Here is my version of ginger pork. I served it with some saute Chinese greens with ginger.

 

Ginger pork with soy sauce and sesame oil (low FODMAP, gluten free)

Recipe is as follow:

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Asian inspired Paella with miso & wasabi (low FODMAP, gluten free)

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One of my friends and her 2 gorgeous children came over for lunch today. She has really good taste with food and wine, previously ran an restaurant in Italy while she was married to an Italian young fellow who cooked beautifully. Now a single mum, things are not as easy, and she is also having a difficult time at work. So I decided to cook her a heart warming meal to cheer her up – a dish with chicken, salmon, prawns, mussels, baby octopus sounded just like the perfect dish. To make it a bit more special, I gave the paella an Asian twist with miso, wasabi and Korean pepper.

 

Asian inspired Paella with miso & wasabi (low FODMAP, gluten free)

Recipe is as follow:

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Chinese north-west style lamb kebabs ‘羊肉串’ (low FODMAP, gluten free)

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When I was in Beijing many years ago I visited a night market with hundreds of food stalls. About half of them sell lamb kebabs with a Xinjiang origin. Xinjiang is region located in North West China  where Chinese Muslims and Uyghur people live, bordering many countries including Mongolia, Russia, Pakstan and India. I tried the kebab and was fascinated by the spices – it was the first time I tasted cumin.  The meat, although, was dry and chewy – we have much better quality meat back in Australia.

Here is my version of lamb kebabs with cumin, Sichuan pepper, chili flake, coriander seeds, sesame seeds and  sesame oil. I first marinated the lamb in cumin, salt and sesame oil. Then I made the kebabs and cooked them on the BBQ. Finally I added additional spices and sea salt to the kebabs.  The kebabs were juicy and spicy.

Chinese north-west style lamb kebabs '羊肉串' (low FODMAP, gluten free)

Spice mix for lamb kebab - cumin, Sichuan pepper, chili flake, sesame seeds and coriander seeds
Spice mix for lamb kebab – cumin, Sichuan pepper, chili flake, sesame seeds and coriander seeds

Recipe is as follow:

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Smoky BBQ legs of lamb (FODMAP friendly)

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Last weekend I threw a couple lamb legs on the BBQ. I added to the BBQ a tube of wood pellets in an a-maze-n pellet tube which was lighted with a blow torch.  I rubbed the lamb legs with my favorite spices and a dash of BBQ sauce.

I slow cooked the lamb legs for 4 hours in the BBQ with the smoky tube underneath. The BBQ was placed under my recently installed white shade sails. There was so much smoke I was worried that my shade sails may turn brown.

The lamb was beautifully juicy, smoky and tasty.

Smoky BBQ legs of lamb (FODMAP friendly)

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Rice paper rolls with tofu, bamboo shoot, bean sprout and sesame (low FODMAP, gluten free, vegan)

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FODMAP vegan can be delicious too – tofu recipe #5.

A couple weeks ago I set out to see how many tummy friendly tofu recipes I could made. So far I have a rice noodle soup, an entree (pan fried tofu with chili & tomato salsa), a main (tofu chop suey) and a dessert (with ginger, pumpkin & tapioca). Perhaps the next dish would be a healthy snack that can be packed into a lunch box?

Vegetables can be quite plain, so the bamboo shoot will give the dish a kick of flavor.

Rice paper rolls with tofu, bamboo shoot, bean sprout and sesame (low FODMAP, gluten free, vegan)

The filling: tofu with bamboo shoot, bean sprout, potato, carrot, capsicum, sesame and coriander
The filling: tofu with bamboo shoot, bean sprout, potato, carrot, capsicum, sesame and coriander

Recipe is as follow:

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Simple home smoked salmon (FODMAP friendly, gluten free)

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I can’t say I am an expert of smoking – I only learned about it a year ago from ‘A Food Blog by a Old Fat Guy’. I love this blog from the far away land – as I read, I could smell the forest from the mountains in Canada.

Dreaming of the forests, l bough the closest thing I could find – apple wood chips from Tasmania. I have only a small bag, but it lasted a while. I did 4 lots of smoking with this  – rainbow trout fillets, American ribs, salmon and pork belly.  OMG, so very delicious!

I don’t have a smoker, but I have a super heavy duty 16-quart stainless steel stock pot that can cook ‘waterless’.  It has a adjustable small hole in the lid which is perfect for checking out how much smoke has built up in the pot. I only used a small amount of wood chips which is sufficient for the size of the pot. Fish fillets can be cooked in about 20-30 minutes; meat requires further cooking after 30-40 minutes of smoking, which can be finished off on the BBQ.

I am quite time poor so I don’t use brine. For fish, I rubbed a little sea salt, a little sugar and some oil prior to cooking. For meat, I rubbed my favorite spices, salt and oil.

I like smoked salmon the best – rich, smoky and satisfying, with deliciousness lingering in your month for many hours after the meal.

I served  the smoked salmon with a fennel, carrot and rocket salad, drizzle over a dressing with lemon juice, strawberry jam and sesame oil. I will post the recipe shortly.

Simple home smoked salmon (FODMAP friendly, gluten free)

Here is a quick write up of the very simple process:

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Braised beef tendon with Asian spices (low FODMAP, gluten free)

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Winter is finally here in Sydney and I am craving for something rich and hopefully it would make my skin glow again. Beef tendon is pack with collagen, low fat and no cholesterol… not 100% sure about the skin care benefits, but I am cooking a bowl for the OMG deliciousness.

Braised beef tendon with Asian spices (low FODMAP, gluten free)

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Simple chicken stir fry with vegetable, egg and peanuts (low FODMAP, gluten free)

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On Fridays I work from home so I can drop my little boy off at school and pick him up. I am often swamped with work and I have something really quick for lunch at home (like a bowl of instant noodles cooked in the microwave). This week I was in luck with some free time – so I decided to cook a simple stir fry for lunch.

Simple chicken stir fry with vegetable, egg and peanuts (low FODMAP, gluten free)

Recipe is as follow:

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Quinoa potato hash (low FODMAP, gluten free)

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This yummy little snack has 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 (low FODMAP, Gluten Free)

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Glutinous rice balls with beef and potato, spiced with cumin and turmeric (low FODMAP, Gluten Free)

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Sydney is rainy this weekend – reportedly a month’s worth of rain over the next few days. We are stuck in the house. My husband is busy assembling some ikea cabinets for the playroom; my little boy is busy on his ipad; and I  cook in the kitchen.

Supermarket shopping does not sound like an attractive option – so I went to the freezer and the dry good pantry. There was plenty of beef mince in the freezer which I could cook something with, together with some glutinous rice… something soft, warm and tasty would be nice.

Glutinous rice balls with beef and potato, spiced with cumin and turmeric (low FODMAP, Gluten Free)

Recipe is as follow:

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Pan fried whiting nori roll (low FODMAP, gluten free)

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I read it on Sydney Morning Herald this morning that Neil Perry was closing the original Rockpool restaurant.

In late 1990s I was working for an investment house in Sydney. The finance sector had plenty of money and big entertainment budget those days. We were taken to Rockpool for lunch where I enjoyed a wonderful dish of fried whiting fillet wrapped in nori sheet. I still remember it today.

Here is my FODMAP friendly version of whiting nori rolls. The rolls are also gluten free. If you prefer, you can serve it with an oyster sauce based dipping sauce – the sauce is FODMAP friendly but it is not gluten free.

Whiting nori rolls with cabbage and coriander

 

Pan fried whiting nori roll (low FODMAP, gluten free)

With any left over ‘off cuts’, we can make a yummy whiting seaweed soup.

Recipes are as follows:

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Barramundi in an Asian spiced broth (low FODMAP, Gluten Free)

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Winter is finally here with chill in the air – time for a nice bowl of hot soup. This simple & light barramundi broth is gentle and tasty, perfect for a lazy lunch.

Barramundi in an Asian spiced broth (low FODMAP, Gluten Free)

Recipe is as follow:

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Asian style kebab on lemongrass stick (low FODMAP, gluten free)

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With winter coming, I cut back a bush of lemongrass in the garden. I ended up with a huge bunch of lemongrass sticks which I used for this pork and beef kebabs.

Asian style kebab on lemongrass stick (low FODMAP, gluten free)

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

Steamed banana and pumpkin rice cake with coconut milk (low FODMAP, gluten free, vegan)

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When I was a little girl in China, I often had white steamed sugar sponge cakes for breakfast – the cakes were cheap, warm and comforting, although the the cakes had little nutrition value.

The steamed cakes in this recipe are also warm and comforting – and gentle for your tummy.

 

Steamed banana and pumpkin rice cake with coconut milk (low FODMAP, gluten free, vegan)
Recipe is as follow: Read the rest of this entry »

Pan fried fish with chili tomato sauce (FODMAP Friendly)

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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 made him a pan fried fish with chili tomato sauce. He loved it a great deal and gave me many praises. It was one of those moments that I suddenly discovered that I could cook !

Here is a FODMAP friendly version – I used a whole bream today but you can use any fish that is not too thick or too large. You can also use fish fillets if you are not a fan of fish bones. But the recipe tastes really nice with a whole fish.

Pan fried fish with chili and tomato sauce, FODMAP friendly

 

Recipe is as follows:

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Homemade rice noodles (FODMAP friendly, gluten free )

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The packaged rice noodles (hor fun)  from the fridge sections at Asian supermarkets  typically consist of wheat starch. Here is my gluten free version – it is simple to make and delicious. I also use the same noodle sheets to make steamed noodle rolls with meat.

Homemade rice noodles (FODMAP friendly, gluten free )
Homemade rice noodles (FODMAP friendly, gluten free )

Handmade rice noodle, steamed with beef
Handmade rice noodle, steamed with meat

Recipe is as follows:

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Gnocchi with baby spinach (low FODMAP, gluten free)

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Simple lunch at home with a big bowl of gnocchi, great for an autumn lazy afternoon.

Gnocchi with baby spinach (low FODMAP, gluten free)

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

Egg and ginger soup – Grandmother’s cough remedy (low FODMAP, gluten free)

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Winter is approaching and there are a few flu and coughs going around in Sydney. Instead of using the good old cough syrups, why not try a Chinese remedy that works on the core of the illness?

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.

Egg and ginger soup - Grandmother's cough remedy

 

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

Potato and pumpkin cake with rice flour, glutinous rice flour and tapioca flour, filled with cumin lamb (low FODMAP, gluten free)

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I made some gluten free dough with potato and pumpkin for gnocchi and decided not to stop there – lets use some of the dough to make Asian style ‘bing’ (餅). ‘bing’ is a round flat bread often with a meat filling.

This bing is crunchy outside and soft inside credits to the glutinous rice flour.

Potato and lamb cake, FODMAP friendly, gluten free

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

Beef and rice rissoles (FODMAP friendly, gluten free)

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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. My rissoles today has beef, rice, potato, carrot, egg and cheddar cheese – just ‘glue’ everything together, dust with rice flour and pan fry, no recipe required 🙂

Beef rissoles with potato, rice and cheese, fodmap friendly, gluten free, IBS

Brown rice congee with salted pork & peanuts (low FODMAP, gluten free)

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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 sort of food kids get when they are sick.  It is also a popular street food and you will find it at ‘yum cha’. Coogee goes well with fried noodles, Chinese donuts and it is delicious by itself. You can eat it with the thick & bulky Chinese ceramic spoon, or raise the bowl to your lips and slurp it.

If you’d like to have a go at cooking your own congee, a pressure cooker is highly recommended, otherwise it takes hours.

Here is my lunch today, brown rice congee with salted pork and peanuts.

Brown rice congee with salted pork & peanuts (low FODMAP, gluten free)

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

Asian spiced chicken drumsticks (FODMAP friendly, gluten free)

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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 and flavorsome, whereas chicken breast meat is thick and it is difficult to infuse flavors into the meat.

I love baking drumsticks in an oven bag –  just taste extra juicy and pack of flavors.

Here is my version of an Asian chicken drumstick recipe with soy, ginger, chills, coriander, turmeric, coconut milk, sesame oil and tomatoes.

Asian spiced chicken drumsticks (FODMAP friendly, gluten free)

Recipe is as follow:

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Asian inspired egg pancake with vegetables (low FODMAP, gluten free)

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This is an easy pancake with egg, rice flour, zucchini, capsicum coconut milk and a dash of fish sauce. It is suitable for breakfast, lunch and dinner. It is also tummy friendly.

Asian inspired egg pancake with vegetables (low FODMAP, gluten free)

Recipe is as follow:

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Golden beef balls with pumpkin, potato and herbs (low FODMAP, gluten free)

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We had a few friends over for drinks including Bill. Bill is highly sensitive to many food. He has a diet that is low FODMAP + gluten free + no additives + no quirks. I found cooking for Bill challenging, as he gets sick for days if he eats the wrong food. Here are some delicious beef balls that  I cooked for Bill and to share with friends.  So simple and nutritious.

Golden beef balls with pumpkin, potato and herbs  (low FODMAP, gluten free)

 

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

Simple fried rice of eggs, vegetables and turmeric (FODMAP friendly, gluten free)

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I made this super easy turmeric fried rice for lunch. So simple, no recipe required.

To serve 2 persons – a quick stir fry of cooked rice (2cups), adding turmeric (2tsp), 2 pre-scrambled eggs, diced green beans (12 beans), julienne carrot (1/2 carrot), sliced lettuce (1 cup) and a little chopped chilies, seasoned with pinch of salt.

Tips – add the lettuce last to keep it crunchy.

 

Simple fried rice of eggs, vegetables and turmeric (FODMAP friendly, gluten free)

Simple lunch – quinoa with roasted pumpkin and herbs (FODMAP friendly, vegan, gluten free)

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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 buffet dinners for 7 days, I am ready for one of these days.  A cup of quinoa soaked and cooked per instruction + roasted Jap pumpkin + from the garden some parsley, sage, rosemary and mint + a dash of lemon juice and sesame oil + pinch of salt..  hmmm…..yum.

Simple lunch - quinoa with roasted pumpkin and herbs (FODMAP friendly, vegan, gluten free)

 

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Crunchy lettuce wrap of pepper beef and pickled carrot, with Vietnamese style dipping sauce (low FODMAP, gluten free)

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Some friends are over for lunch today. I made these tender pepper beef and pickled carrot wraps with a Vietnamese style dipping sauce. The wraps are crunchy,  juicy & satisfying.   Best of all, so very easy to make.

Crunchy lettuce wrap of pepper beef and pickled carrot, with Vietnamese style dipping sauce  (low FODMAP, gluten free)

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

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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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 »

Eggplant ‘lasagna’ with lamb, roasted capsicum and a homemade tomato sauce (FODMAP friendly, gluten free)

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Bored with low FODMAP & gluten free diet? Try this awesome ‘lasagne’ layered with sliced eggplant, roast capsicum, carrot, green bean and lamb cooked in home made tomato paste. Hope it will put some sparkles in your spirit.

Eggplant 'lasagna' with lamb, roasted capsicum and a homemade tomato sauce (FODMAP friendly, gluten free)

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

Steamed blue eye cod 蒸鱼 and the market across the ‘Yayan Lane’ 雅言里 (low FODMAP, gluten free)

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How I love steamed fish!

Steamed blue eye cod with shallot & soy (low FODMAP & gluten free)

Growing up in Guangzhou in the early 1970s, we lived in a rundown 5-bedroom terrace house on a little lane way called the ‘Yayan Lane’ 雅言里  , translated as the ‘elegant words lane’. The house was bought by my grandfather in early 1950s for $1,200 yuan from a tea merchant. At the time there was a ‘movement’ to crack down tax evasion. Like some other small businesses, the tea merchant had to sell his house to pay his tax bill.  It was said that most houses on the market were going cheap over that period.

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My grandfather at the old terrace house, Yayan lane, guangzhou

There were many family members lived at the terrace house at various intervals – my great grandmother, my grandparents, my family, 3 uncles & 1 aunt and their families. My grandma cooked dinners for all the families. Food & basic essentials such as rice, oil, meat, fish, coal & fabric were on rations, and we had books of colorful coupons.

There was a state-ran market across the road from our lane way. The market sold all sort of food – meat & vegetables, seafood, Chinese sausages & BBQ meat, tofu, preserves, oil & soy sauce. When very small fish were caught from large schools, sometime coupons were not required.  The neighbors always kept a look out for such rare occasions, and we would hear a shout across the lane way.  Grandmother and I would grab a bamboo basket as fast as we could, rushed over to join the crowd.  There were no such things as lining up – layers of people cramped in front of the concrete table where the fish piled up among large blocks of ice, pushing each other, yelling to attract attention. The fish was always fresh and undeniably small,  not longer than my little hand.  My grandmother steamed the fish with soy sauce for dinner. Our skinny house cats would fight over the bones & left-over sauce mixed with some rice – a rare treat for them.

Riding a bike at Yayan Lane, GuangZhou, China in 1970s
Riding a bike at the Yayan lane in 1970s

Today, we are so very lucky in Australia with all the wonderful seafood, spices & herbs. My favorite method of cooking fish is steaming. From time to time, when I enjoy a good steamed fish, I could still smell the sea at the crowded market place across the road from the Yayan Lane.

Here is my version of steamed fish – fresh & simple.  I used Blue Eye Cod on this occasion. You can use most sort of white flesh fish. My favorite fish for steaming is perch.

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