healthy food

Stir fry egg with garlic chive

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Egg and garlic chive is a common home meal in Southern China. It is easy to cook (10 minutes), nutritious, and comforting.

Egg and garlic chive

The easy 10-minute cooking involves:

  • Trim the ends of a small bunch of garlic chive, approx 20-30 stems; then wash and slice the garlic chive.
  • Break 4 eggs, and briefly mix in a bowl with a folk
  • In a frying pan, heat up some cooking oil (medium heat); add garlic chive, stir fry briefly (30 seconds), then push the garlic chive to one side of the frying pan to make room for cooking the eggs
  • Add a little oil in the pan, add the eggs, scramble the eggs gently by pushing the eggs toward the middle constantly from all sides; this will only take 1-2 minutes
  • Mix the garlic chive with the scrambled eggs, add a little salt, white pepper, a small drizzle sesame oil; toss briefly, ready to serve.

Cherry tomato ‘sandwich’ with quinoa and alfalfa (low FODMAP, vegan, gluten free)

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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.

Cherry tomato 'sandwich' with quinoa, coriander and alfalfa (low FODMAP, vegan, gluten free)

Cherry tomato sandwich with quinoa, coriander and alfalfa

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Carrot ‘noodles’ with green bean and bean sprout (low FODMAP, gluten free, vegan)

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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.

Carrot 'noodles' with green bean and bean sprout (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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Cucumber rolls with lamb, capsicum and eggs (FODMAP friendly, gluten free)

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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.

Cucumber rolls with lamb, capsicum and eggs (FODMAP friendly, gluten free)