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.
Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)
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.
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:
Nearly 30 years had passed since I left China, but I still remember vividly the wonderful days around the Chinese New Years. Extended families gathered at the large dinner tables, briefly forgot about their quarrels throughout the year. The wok chinked with an aroma of delicacies that we couldn’t afford as daily meals. The rolling pins were out for the wickedly delicious sweet peanut pastry.
The flower festival (‘huaJie’, 花街) was held about a week before the Chinese New Year. Families went to the street market packed of flower vendors to select their festival decorations. Kumquat 金橘 was an essential – ‘kum’ means gold and ‘quat’ has a similar pronunciation as fortune. It is a plant that will bring good prosperity in the new year. A small blossoming peach shrub was also an essential, s symbol of strength and vitality, with beautiful flowers emerged from the harshness of the winter. Also common were the chrysanthemum 菊花 and peony 牡丹, large and colorful, symbols of riches and honor.
When I was a little girl, my father worked in another city. So my second uncle took me to the flower festival each year. Our most memorable trips were the ones on the New Years Eves. We had loads of fun browsing the market and pushed through the crowd. There were so many people at the market, my uncle had to put me on his shoulders to be safe. When it was close to the midnight, we rushed home to light our fire crackers. There was one time that we were late and ran into the fire cracker storms at mid-night. The crackers and the odd firework were loud and smoky, with laughter of the children, so much joy and happiness.
The next morning the streets were quiet with a red carpet of paper left behind by the fire crackers. Kids got up early to collect the odd fire crackers that did not go off the previous night, then ran around greeting their relatives ‘goon he fa choi’ 恭喜發財, in exchange for red envelopes with a little money, which they would use to buy lollies for months to come.
After the big feast on the New Year’s Eve, vegetarian meals were common on the first day of the new year. My favorite dish was the stew Chinese mushrooms, a delicacy rarely consumed during the year. The mushrooms were cooked with different types of dry or fresh vegetables – lily buds, fungus, dry tofu sticks, hair vegetable 髮菜 and bamboo shoots. The aroma of the dish is still lingering in my mind.
Nowadays I cook Chinese mushrooms quite often – nearly everybody in our family and extended families love it. In Sydney the Chinese mushrooms are inexpensive, a 250g bag of good quality mushrooms cost around $12. It makes a huge dish for 8-10 people to share. We are thankful for what we are able to enjoy today.
Here is a simple mushroom dish I’d like to share with you.
To me, there is something special about lotus root – earthy skin with mud, crispy flesh, artistic structure. Looking at lotus root, I could see a beautiful pond, colorful lotus flowers, surrounded by peaceful willow trees, their green branches gently brushing in the breeze, like a dream.
And my husband described lotus root as potato with holes in them – silly!
It is difficult to find fresh lotus root in Sydney. This week I managed to buy some from an Asian store, and I made a stir fry dish with it.
I first sliced the lotus root, then blanched the pieces briefly. I lightly pickled the lotus root pieces and left it in fridge to infuse overnight. The next day, I pan fried the lotus root with some capsicum, green shallot, a dash of soy sauce and sesame oil. Yummy.
Recipe is as follows:
Every year I made this seaweed salad at the school fete, and every year it was a sold out. It is a wonderful traditional ‘liang ban’ (cold mix) salad – soft, crunchy, salty, sweat and sour. It is aromatic, flavored with dark soy sauce, sesame oil, garlic, white pepper, shallot (scallion) and coriander.
A wonderful traditional ‘liang ban’ (cold mix) salad.
Recipe is as follow: Read the rest of this entry »