Fodmap Vegan

Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

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A few years ago, I received a free pack of gardening fennel seeds with a random purchase. This year I finally got around to spray the seeds onto the veggie patch. To my surprise, they were seeding. Inspired, I went down to the supermarket and bought a fennel bulb to cook a meal.

It was a simple meal – I diced some potato, carrot and fennel, then saute the vegetables with a little turmeric and sesame oil. I added some fresh coriander and sesame seeds at the end. Quite satisfying as a mid-winter meal.

Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

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Kale with orange and sesame (low FODMAP, vegan, gluten free)

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We had steaks for dinner tonight and made a kale dish as a side. It was very simple, blanched kale, diced orange,  orange zest, lemon juice, sesame oil and sesame seeds.

This recipe below is portion controlled to a FODMAP diet. Please feel free to use any additional ingredients you may like.

Kale with orange and sesame (low FODMAP, vegan, gluten free)

Recipe is as follows:

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Sushi terrine with vegetables (low FODMAP, vegan, gluten free)

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A few weeks ago I set off to make a few carrot & vegetable dishes. Here is one of them…

It is made with sushi rice, saute pumpkin with cumin, saute carrot with turmeric, saute capsicum with garam masala and nori sheets.  Sesame seeds were added for extra flavor. The ingredients are layered in a terrine pan, and wrapped with 2 nori sheets.

Sushi terrine with vegetables (low FODMAP, vegan, gluten free)

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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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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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Tofu, pumpkin, ginger & tapioca dessert (low FODMAP, gluten free, vegan)

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FODMAP vegan can be delicious too – tofu recipe #4.

Have you tried the silken tofu at a yum cha restaurant, the one that’s served with ginger flavored syrup?  It is one of my favorite.

Silken tofu is unfriendly for FODMAPpers. So I created this dessert that uses soft plain tofu and ginger. To add softer texture, I added pumpkin and tapioca. Pumpkin is infrequently used for dessert in Southern China (if they have the sweet variety we have here in Australia I bet they will go wild with it)!  Palm sugar and tapioca pearls bring all the ingredients together to give it a lovely semi-pudding like texture. Served slightly chilled, it will pleasantly surprise you with its refreshing taste.

Tofu, pumpkin, ginger & tapioca dessert (low FODMAP, gluten free, vegan)

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