low fodmap

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, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

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Simple bean sprout salad with soy sauce, sesame oil and sesame seeds (low FODMAP, gluten free, vegan)

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Bean sprout salad with soy sauce, sesame oil and sesame seeds, low FODMAP, gluten free option, 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.

Brown urn for growing bean sprouts
Brown urn for growing bean sprouts

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:

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Steamed pork with soy sauce, memories of my aunt ‘Yi-ma’, and how my mother met my father (low FODMAP, gluten free)

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During the week, we try to make simple meals.  A meal cooked over rice in a rice cooker is ideal for a late autumn evening – warm, comforting and super easy. We enjoy a glass of wine while the rice cooker is hard at work.

So I cooked some steamed pork tonight. The dish reminded me my aunt ‘Yi-ma’ who cooked an excellent steamed pork dish. My mother met my father during a match making meeting between Yi-ma and my father.   Yi-ma (姨妈) means an aunt from the mother side.

Home style steamed pork (low FODMAP)

My mother was an orphan. Her mother was a maid who married her aged master. In early 1900s, my grandfather was a laborer who went to Malaysia and worked on a rubber farm. It was very common those days along the southern coast of China. When he returned to China, he bought some farm land and two houses. He then took a concubine – his first wife only gave him a daughter but not a son. Later the daughter migrated to America with her husband. Before he had his own son, my grandfather also adopted a relative’s child whose name was Han. During the Sino Japanese war the family ran out of money and grandfather and his wives died under some circumstance – how it happened was never mentioned by my mother. Some relatives said it was from hardship as they were not able to collect rents from the land and houses during this period.

During the 1940s, my mother grew up with his brother, living on some cash sent home by the sister in America. The two young children cooked for themselves and cared for each other. The adopted son, Han, was a soldier in the National army. Upon his returning home, he took all the cash sent from America and rents from the land and houses. He left the two young orphans with little food and resources.  Every day the siblings walked down to the Han’s house to collect some rice. They cooked congee for meals and were always hungry. As a grown up, my mother refused to talk about this man. Every time his name was mentioned, mother was anxious, sad and angry.

In mid-1950, my mother was about 12 years old. Yi-ma’s family needed domestic helps and took my mother into their house. They are remote relatives from my mother’s side. Mother was grateful to them despite that she didn’t enjoy the chores, like getting up 5am in the morning to cook congee for breakfast. A few years later, she was accepted by a selective high school and could not come up with the few dollars required. Mother was devastated when the family told her that they didn’t have the resources to support her education. Yi-ma was fortunate, she went all the way to university and became a doctor.

My mother and Yi-ma (aunt)
My mother (left) and Yi-ma (aunt) at the roof top terrace of Yi-ma’s apartment

In late 1950s, my mother joined the work force. With her good look, she dreamed to become an actress. However, she was rejected due to her lack of height. She enjoyed a role as a childcare workers but she was shortly made redundant. Her job was given to a relative of an official.  She finally found a job at a wireless factory where she worked as a factory hand.  She had lots of friends there and many admirers. For the first time in her life, she was receiving attention and care she was crying out for.  She was determined not to have a relationship, so she could go to America and joined her sister. Unfortunately, her sister passed away and her dream to America was shuttered.

In the late 1960s, a young and bright engineer and his family were living two blocks away from Yi-ma’s apartment.  The young man’s mother, my grandmother, was trying to find a wife for her son.  Grandmother and Yi-ma’s mother knew each other. They decided to match Yi-ma with the young engineer.   The introduction did not go well – the young man stepped inside the apartment, and decided he wanted the other good looking maiden instead. My mother was visiting Yi-ma that day.

That’s how my mother met my father.

My mother and father
My mother and father in late 1960s

Yi-ma later married a nice man who was a senior official in the foreign trade inspection office. We called him ‘Yi-zhang’ 姨丈, meaning an uncle from the mother side.  They were very well off. Yi-ma’s brother died during the Korean War. All the family assets went to Yi-ma, including a sizable portfolio of real estate and stocks in Hong Kong.  In his official position, Yi-zhang received gifts all the time, from fruits, cookies to expensive Chinese liquor in fancy bottles. Yi-zhang rarely drank. It didn’t bother him that some liquor was rotten in the bottle a few years later, as they were fake and made with tea. Their only daughter, Pan, was similar age to myself. We became good friends.

Yi-ma and Yi-zhang were the first family we knew to own a color TV and a fridge.  They often invited us over for meals, cold jelly, special goodies or simply when they cut open a watermelon. Their most tasty dish was the steamed pork, cooked in a little metal dish on top of the rice, juicy, sweet, salty and delicious. My father never went to their house except a visit during each Chinese New Year.

Knowing our limited financial resources, Yi-ma was always generous to us. Every year at the Chinese New Year she always gifted me a handsome amount in a red envelope.  She gave me my first $1 note. In early 1970s, $1 was a fortune to a little girl.  Unlucky for me, my mother confiscated the money over many years, saying that she would have to provide red envelopes to other children so she must recycle the cash.

I cooked some steamed pork tonight. For some explainable reasons, I remembered my aunt Yi-ma and how my mother met my father.

Recipe is as follows:

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One pot meal – spicy lamb shank soup with vegetables and quinoa (low FODMAP, gluten free)

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Winter is (nearly) coming to Sydney and it is getting cold for some Sydneysiders. Don’t laugh – today is 12-16 degree Celsius and many of us were shivering.

So I made a tummy friendly lamb shank soup with potato, carrot and quinoa.  To spice it up a little, I added clove, bay leaves, cumin, paprika, chili flake and black pepper.  I cooked it in a pressure cooker so it was an easy one-pot meal.

One pot meal - spicy lamb shank soup with vegetables and quinoa (low FODMAP, gluten free)

Recipe is as follows:

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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 with rice, tomato and olive

Recipe is as follows:

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Simple roast cattleman’s beef, blasting method (FODMAP friendly, gluten free)

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On the weekend a few friends dropped by for lunch.  I cooked a simple roast cattleman’s beef using the blasting method.

I learnt the blasting method by accident. A few years ago I picked up a round beef roast from the supermarket. I then realized that the meat was so lean, it was one of the most difficult roast to cook.  Reportedly the only way to cook it was to blast it in a at 240°C/ 460°F in an oven, then turned off the heat and cooked it with the remaining heat for a few hours.  I fell in love with the blasting – the smoke, the aroma and the juicy and tender meat we enjoyed.

For lunch I bought a 2kg cattleman’s cut from our local butcher. I rubbed the meat with oil, salt, 2 tsp of cumin and 2 tsp of turmeric. I then laid the meat on a rack over a drip tray. I preheated the oven for 30 minutes at 240°C/ 460°F, then cooked the meat for 15 minutes before turning off the oven. The roast was cooked for further 2 hours with the remaining heat. The smell was unbelievable and it made me so hungry!

I served the beef with some roast vegetables which I first cooked in microwave to 90%, then finished cooking under a grill with some oil, salt and rosemary. For FODMAPers, carrots, Japanese pumpkins and potatoes are good options for roasting as it contains no FODMAP.

Roast cattleman's beef (FODMAP friendly, gluten free)

Creamy and spicy tomato and capsicum soup with and coconut milk (low FODMAP, gluten free, vegan)

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We don’t eat much tomatoes in our house, my little boy is a picky eater and my husband utterly dislikes tomatoes. From time to time, I picked up some gorgeous tomatoes and made a dish, ate it all by myself with great contentment.

Today I roasted a batch of tomatoes and red capsicums. I roasted the vegetables and separated them into two batches. With the first batch, I made a spicy soup with coconut milk; with the second batch, I made another spicy soup with ginger, chili and tea (recipe to follow).

According to Monash University, common tomatoes do not contain FODMAPs, perfect for a hearty FODMAP dish – eat freely and according to appetite.

Creamy spicy tomato soup, with roasted tomatoes, chili and coconut milk

 

Roasted tomatoes - creamy and spicy tomato soup with coconut milk (low FODMAP, gluten free, vegan)
Freshly roasted tomatoes

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