Low FODMAP Vegan
Saute oyster mushrooms with bok choy (low FODMAP, Vegan)
Monash University updates their FODMAP diet app from time to time. I recently noticed that oyster mushroom has been added to the ‘green’ traffic light list at 86g per serve. Bok Choy is now restricted to 85g per serve due to moderate amount of polyolsorbitol.
So here is a simple oyster mushroom dish for our friends on low FODMAP diet.
Method is as follows:
Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)
At work, we share a floor with a team of accounting staff. Among them is Garnesh, a vegetarian with an Indian background. Every time I saw him having lunch at the kitchen, I quizzed him about his lovely meals. Today I tried out one of his recipes. To avoid the vegetables being too mushy, I baked the vegetables in the oven like a ratatouille, rather than using a cook top. It was delicious.
Recipe is as follows. A FODMAPs check list is attached.
Simple bean sprout salad with soy sauce, sesame oil and sesame seeds (low FODMAP, gluten free, vegan)
I am hooked on charity shops. I love the unique pieces that I can’t buy from the department stores and homeware chain stores. There is a charity shop in the next suburb and I visit it every week, rain or shine. Last week I found this big brown urn. It was just like the one my grandmother used to grow bean sprout – layers of beans between cloth pieces; some water; and a towel covering the top of the urn; and magically we had bean sprouts for dinners.
Although growing bean sprouts may take a bit of time and effort. Cooking bean sprouts can be effortless. For a simple salad, I first blanch the bean sprouts lightly, add a dash of sesame oil, some sliced green shallot, then a dash of soy sauce. Garnish with a little toasted sesame seeds, it is ready to serve.
Bean sprout contains only trace amounts of FODMAPs and can be consumed freely by FODMAPers.
Recipe is as follows:
Simple soba noodles with vegetables 撈麵 (low FODMAP, vegan)
I washed my child’s little blanket today. He has this blanket since he was a baby. There are holes in the blanket and the corners are totally worn. From time to time, I patched up the holes and sewed up the corners with bits from some old towels. I bought him a new one, exactly the same. But I was not allowed to throw the old one away. “So much remember-y”, he said. “Don’t bring it when we travel then,” I said, ‘I would be embarrassed’. We traveled with it everywhere we went – Japan, Singapore, Malaysia, Fiji and Hawaii. I love watching him sleep, wrapping himself comfortably in the blanket, with his cute button nose and long black eye lashes.
Ah, simple things in life are the best. And for dinner, I shall cook one single simple dish.
And what is more simple than a ‘lao mian’ 撈麵 – noodles simply mixed with soy and sesame oil. And if you desire, you can add whatever on top. ‘Lao’means mix, ‘mian’ means noodles.
Tonight, I used soba noddles. Soba noodles with wheat has been tested by Monash University recently. The low FODMAP portion is 1/3 cup noodles, or 90g. Unfortunately Monash didn’t identify if the 90g is dry weight or cooked weight. So I assumed the 90g as cooked weight, just to be on the safe side.
Recipe is as follows:
Rice paper rolls of quinoa, coriander, alfalfa and sesame seeds (low FODMAP, vegan, gluten free)
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.
Recipe is as follow: Read the rest of this entry »
Easy hand rolls of alfalfa, carrot, capsicum, rocket and sesame seeds (low FODMAP, gluten free, vegan)
As I mentioned, I recently connected with my high school classmates on WeChat. I pleasantly discovered how diverse my school mates had become. One of the ladies is now a devoted Buddhist. She posted many photos of pagodas, Buddha, and vegetarian food. ‘You like cooking’, she said, ‘do you cook vegan food?’. She recommended sprout alfalfa and sent me a full description of its benefits.
‘Sure, I will made a few dishes tomorrow’.
I loved alfalfa, so dedicate and beautiful to look at. While I attended university in early 90s, alfalfa was in nearly every sandwiches I bought from the canteen. The sandwiches were charged by weight. Alfalfa is so light that I could have a ham and alfalfa sandwich for about $1. Bargain.
Here is my first installment of the alfalfa menu – easy hand rolls of rice, alfalfa, carrot, capsicum, rocket leafs, BBQ sauce and sesame seeds.
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:
Carrot with maple syrup and turmeric (low FODMAP, gluten free, vegan)
I was helping out at Salvation Army’s community kitchen earlier this week. The kitchen uses OZ Harvest, a food rescue service that collects excess food products and provides the food to charities for free. The lady who runs the kitchen, Monica, a wonderful and cheerful woman, explained that she was not able to buy any other ingredients other than what was donated.
On the lunch menu it was Vietnamese San Choy Bao. I volunteered to cook the meal as I was comfortable with cooking large amount of food. After all I had ran an Asian food stall at our school fetes over the past three years. The good news was that, we had pork mince and lots of vegetables. The bad news was that, there was no fish sauce, soy sauce, lemon or lime. I found two small bottles of BBQ sauce. I cooked the meal with the BBQ sauce, a little sugar, salt and some turmeric. Although not really Vietnamese, the dish tasted pretty good. The meal was sold at $2 per serve. After that, there was no fresh meat left. So I prepared 2 trays of zucchini slices for next day’s free community lunch. For the vegetarian option, I stir fried some diced potato, carrot, leek, capsicum, scallion and coriander with curry powder, turmeric and veggie spices. Thank goodness for all the other volunteers who chopped, diced, graded, washed and helped.
When I got home that day, I decided to learn a little more about cooking with simple ingredients. I started with the humble carrots and some left over pure maple syrup.
I diced 2 carrots, tossed the pieces with some rice flour, maple syrup, a little oil and a pinch of salt. Then I pan fried the carrots with a little oil, tossed in some sesame seeds, turmeric and coriander.
It was the best carrot I have ever had.
Recipe is a follow:
Asian inspired carrot, pumpkin and kumquat dip (low FODMAP, gluten free, vegan)
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.
