胃脹氣吃什麼歐美飲食新概念低fodmap腹敏飲食(2) – 肉丸芝麻與豆芽食譜
2 low fodmap recipes for 30 days
一天兩餐三十天的低fodmap食譜
This is a 30 days challenge to cook without garlic and onion. I hope this challenge can be a kickstarter for people who want to start a low fodmap diet but don’t know where to begin. Cooking without garlic and onion can be really challenging because both give food a fragrant aroma. Without garlic and onion, food could be plain and boring. However, that can be solved with a little bit of creativities and a little bit of adventure. I came up with this challenge. 2 meals a day for 30 days. The recipes all have no garlic and onion in the ingredients but all are still very delicious. I hope these recipes can help many people like me who suffer digestive system problems.
這是一個三十天無蒜去蔥的飲食挑戰。希望這個挑戰可以讓想要嘗試低Fodmap飲食的人有一個開端。沒有大蒜和洋蔥的料理是很困難的，因為大蒜和洋蔥有個獨特的香味，讓食物更美味。沒有了他們，食物可能很平淡很無趣。然而，這是可以想辦法解決的。只是需要一些創造想像力和一點點冒險的精神。我因此發起了這個挑戰。一天兩餐，維持三十天沒有大蒜和洋蔥的料理。這些食譜都沒有大蒜和洋蔥卻都還是很美味。很希望這些食譜可以幫助到跟我一樣有消化系統困擾的人。
Meatballs and Greens Vermicelli Soup
Ingredients：
Green leaves……..……….….300 g
Chinese Chives…………………15 g
Glass Vermicelli ……………….70 g (https://amzn.to/3WQAkH3)
Minced Ginger…………………4 g
Cilantro………………………….20 g
Ground pork…………………..450 g
Rice wine………………………1 tbsp (https://amzn.to/3I63Swc)
Soy sauce…….……….………2 tbsp
Sugar……………………..……4 g
Tapioca flour…..……………..1 tbsp
White pepper…….…..……….1/8 tp
Dry shrimp………………………10 g (https://amzn.to/3GjQ3ZM)
Water……………………………1400 ml
Instructions:
1、Soak vermicelli in warm water. After it is softened, cut it into pieces。Wash and chop the bok choy, cilantro, and chinese chives into small pieces, grind the ginger into a paste, and wash and prepare the dry shrimps.
2. Mix together the ground pork, cilantro, rice wine, soy sauce, ginger paste, sugar, tapioca flour, and white pepper until well combined.
3. In a soup pot, heat a small amount of oil and stir-fry the shrimp and chinese chives until fragrant. Add water to the pot and bring to a boil. Use a ice cream scoop to carefully drop small meatballs into the soup and cook until done. Add the chopped greens and vermicelli to the soup and cook until they are tender. Serve hot.
汆丸子青菜粉絲湯
材料：
小白菜………………….….300 公克
韭菜………………………………..15 公克
粉絲………………………….70 公克
薑泥………………………..4 公克
香菜(芫荽)…………………20 公克
豬絞肉………………….….450 公克
米酒………………………..1 大匙
醬油………..……….……..2 大匙
糖……………………..……4 公克
太白粉…………………….1大匙
胡椒粉……………..………1/8 小匙
櫻花蝦乾(或蝦米)………..10 公克
水……..……………………..1400 毫升
作法：
1、粉絲溫水泡軟，切短ㄧ些。小白菜、香菜和韭菜洗淨切小段，薑磨成泥，櫻花蝦洗淨備用。
2、將豬絞肉、香菜末、米酒、醬油、薑泥、糖、太白粉、胡椒粉拌勻後，順時針稍稍攪打備用。
3、將湯鍋中放少許油，下蝦米和韭菜炒香，放入水煮沸，用冰淇淋勺將一個個小丸子放入湯中煮熟。
4、放入切段青菜及粉絲，煮熟即可。
Sesame Paste Cold Noodles
Ingredients:
Dry noodles…………………………..120 g (https://amzn.to/3jA3rzO)
Seasoning:
Sesame paste……………………….30 g (https://amzn.to/3FPREoE)
Minced ginger………………………..1 g
Mustard sauce……………………….25 g
Soy sauce……………………………..30 g
Mayonnaise……………………………50 g
Mirin……………………………………..30 g (https://amzn.to/3Wu5WCj)
Cold water……………………………..60 g
Apple cider vinegar………………….20 g
Toppings:
Yellow bell pepper…………………..50 g
Cucumber………………………………50 g
Red bell pepper………………………30 g
Peanuts…………………………………10 g
Instructions:
1. Mix all of the seasoning ingredients together until well combined.
2. Bring a pot of water to a boil and add the noodles. Cook the noodles until al dente, then remove from the water.
3. You can either soak the noodles in ice-cold water until they cool, or let them sit at room temperature until they are cool.
4. Place the drained noodles in a large bowl and add the toppings. Pour the sauce over the top and serve.
麻醬冷麵
材料：
乾麵……………………….120 公克
調味料：
芝麻醬………………………30 公克
薑…………………………..1 公克
芥末醬….…………………..25 公克
醬油 ……..………………….30 公克
美乃滋……………………..50 公克
味醂 ………………………30 公克
涼開水……………………60 公克
蘋果醋 …………………… 20 公克
配料：
黃甜椒…………………………..50 公克
小黃瓜…………………………..50 公克
紅蘿菠…………………………..30 公克
花生………………………………10 公克
作法：
1. 所有調味料混合攪打均勻。
2. 煮一鍋水滾沸後，放入麵，煮熟後立刻撈起。
3. 可以浸泡冰開水至冷卻或是拿出來放涼也可。
4. 麵瀝乾放入大碗中，放配料，再淋上醬汁，即可。
Korean Spicy Bean Sprout Side Dish
Ingredients:
Bean sprouts…………………………..450 g
Chinese Chives……………………….15 g
Seasoning:
Salt……………………………………….1 tsp
Minced ginger…………………………1 g
Korean chili flakes……………………1 tbsp (https://amzn.to/3YQ1Bv1)
Fish sauce………………………………2 tsp (https://amzn.to/3YMfQ41)
White sesame seeds…………………1 tsp
Sesame oil………………………………2 tsp (https://amzn.to/3VtTiCj)
Instructions:
1. Boil the bean sprouts for about 2 minutes, then remove from the water.
2. Mix together all of the seasoning ingredients.
3. Mix the seasoning with the bean sprouts until well combined.
韓式辣拌豆芽
材料：
豆芽菜…………………………..450 公克
韭菜……………………………..15 公克
調味料：
鹽…………………………………1 小匙
薑末……………………………..1 公克
韓式辣椒粉……………………1 大匙
魚露………………………………2 小匙
白芝麻…………………………..1 小匙
芝麻油…………………………..2 小匙
作法：
1. 將豆芽菜放入滾水中，煮兩分鐘撈起。
2. 將所有調味料的材料都拌勻．
3. 將調好的調味料跟豆芽混合均勻即可．
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