Chef · Diet · FODMAP · Healthy Eating · Uncategorized

FODMAP friendly egg fried rice

Here is another recipe for those on the FODMAP diet. Quick and easy. Ready in 20 minutes. I would love to know what you think of it.

FODMAP friendly egg fried rice

Serves 3-4 people

Ingredients

250g basmati rice

1 head of pak choi, cut into chunks

1 red pepper, diced

200g frozen peas

8 eggs, broken into a bowl but not whisked

2 tbsp vegetable oil

3 tbsp sesame oil

2 tsp chives

2 tsp ground ginger

½ tsp ground cinnamon

Plenty of freshly ground black pepper

Gluten free soy sauce to taste

Method

Cook the rice in boiling water and strain. Take care not to overcook

Meanwhile stir fry the red pepper with the ginger powder, chives, cinnamon and black pepper for 3 minutes. Add the eggs and cook for a further 2 minutes without stiring. Add the pak choi and peas and stir (this breaks up the eggs).  Cook until the eggs are dried out and no longer sloppy. Add the sesame oil and fry for a further minute. Add the rice and mix well. Cook for a couple of minutes stirring frequently until heated through. Add the soy sauce to taste.

Serve immediately.

If you are going to reheat, make sure it is in the fridge within 90 minutes of cooking and that you reheat thoroughly. You will lose the texture of the vegetables in reheating so I would not recommend it.

CASH · Chef · Health promotion · Healthy Eating · Salt

Too much salt

Have you ever gone out for a meal or had a takeaway and then not been able to get a good night’s sleep because you keep waking up thirsty? As we try and cut down on the amount of salt we are putting in our food at home, many restaurants are still keeping the salt in their food.

This week is Salt Awareness Week. CASH have just published new research which found:

Five of the top saltiest main meals [portion size stated where known]:

1. JD Wetherspoons’ [10oz gammon with eggs, chips, peas, tomato & flat mushroom] = 8.9g salt per portion
2. Jamie’s Italian [game meatball] = 8.1g salt per 570g portion
3. Carluccio’s [spaghetti alle vongole in bianco] = 8.0g
4. Gordon Ramsay’s The Savoy Grill’s [steamed mussels cider cream sauce and fries] = 7.3g salt per 510g portion
5. Wagamama’s Yaki Udon = 7.0g salt per 620g portion

Check out this page for more details of the report

 

Is this really what we want to be doing to our bodies when we go out for food. Some of those dishes probably cost a fair amount too. Perhaps we, the consumer, should start to put pressure on our top chefs and big chains to change from the old fashioned we use sea salt rather than table/rock salt message to using their skills and knowledge of herbs and spices and other ingredients to improve flavour. I have been up for the challenge of reducing salt without cutting flavour, are they?