healthy food
Stir fry egg with garlic chive
Egg and garlic chive is a common home-cooked meal in Southern China. It is quick and easy to cook, nutritious, and comforting.
The easy 10-minute cooking involves:
Read the rest of this entry »Cherry tomato ‘sandwich’ with quinoa and alfalfa (low FODMAP, vegan, gluten free)
Today I made some rice paper rolls with quinoa, coriander, alfalfa, capsicum and sesame seeds. I had some quinoa mixture left. So I decided to make a second dish. I had some cherry tomatoes in the fridge, perfect for some ‘sandwiches’.
The quinoa mixture was made of cooked quinoa, a little chopped coriander stalk, a little sesame seeds and sesame oil, seasoned with salt and black pepper. I have attached the original recipe here – but you only need 1 tbsp of quinoa mixture to make 1 low FODMAP serve which consists of 4 cheery tomato sandwiches.
To make the ‘sandwiches’, turn a cherry tomato upside down, cut it open in the middle, as deep as you can without cutting through; fill the gap with a small piece of lettuce (I used butter and rocket), alfalfa, red capsicum, carrot and a little quinoa mixture. Top with a little BBQ sauce and a few sesame seeds.
According to the Monash University, a low FODMAP portion is 4 cherry tomatoes – hence 1 low FODMAP serving is 4 ‘sandwiches’. But lettuce (butter and rocket), alfalfa, red capsicum and carrot have limited FODMAPs, so you can pile up as much fillings as you wish.
Use a gluten free BBQ sauce for a gluten free option.
Carrot ‘noodles’ with green bean and bean sprout (low FODMAP, gluten free, vegan)
Last week I was cooking humble carrots and wondering how may carrot dishes I could create. Here is one of them…
There are so many wonderful things about carrot, crunchy, juicy, colorful, full of goodies. Best of all, it has no carbohydrate so the FODMAPers can have as much carrot as they wish.
Recipe is as follow:
Rice paper rolls with tofu, bamboo shoot, bean sprout and sesame (low FODMAP, gluten free, vegan)
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.
Recipe is as follow:
Cucumber rolls with lamb, capsicum and eggs (FODMAP friendly, gluten free)
These gorgeous little rolls are so easy to make – scramble a egg with a pinch of salt; pan fry some lamb and red capsicum with a dash of gluten free soy sauce and sesame oil; boil some rice and cool; slice some cucumber lengthwise (use a peeler); roll some rice with the egg, lamb and capsicum in the middle very tightly with cling wrap then cut into portion with a sharp knife; wrap a piece of sliced cucumber around the rice roll – and there it goes, pretty and tasty.
