Fried Rice

Serves 6

• 3 cups of cooked brown rice (preferably cooked the night before)
• 1 red capsicum, diced
• 1 green capsicum, diced
• 1 carrot, diced (cooked with a little water in microwave for 3 minutes, drain)
• 1/2 cup of corn kernels (you could use fresh, canned or frozen)
• 4 eggs, very lightly beaten
• 2 birds-eye chilli, de-seeded and finely sliced
• 1 clove of garlic, crushed
• 2 cm of ginger, finely grated
• 2tbsp of light soy
• 1 bunch of chives, finely chopped
• 1 handful of finely chopped coriander (optional)
• 1/2 tbsp of sesame oil
• 1/2 tbsp of vegetable oil
• vegetable oil

1. In a wok or large fry pan heat up sufficient vegetable oil to fill to 1cm. When very hot, pour in the egg. Swirl in the pan to make an omelette. Turn when brown on bottom. When cooked, remove from oil onto a paper towel.
2. Empty pan of oil and reheat dry pan. Return omelette to pan to crisp upon both sides. Remove, roll, slice into ribbons and set aside.
3. Heat up the sesame and vegetable oil until hot. Add vegetables and toss. When they are cooked and a little brown at the edges add the rice.
4. Toss until a little browned. Add soy, herbs and omelette and toss together. Adjust soy to taste.

Alternatives:  The vegetables here can be varied as you wish (I usually make it from left over odds and sods). Broccolini is a good for example. You could also also add some meat for a non-vegetarian version - lap cheong chinese sausage, bacon and chicken are all good. It is best to fry it separately and add towards the end. Some prawns could also be added towards the end of cooking.

Fructose Friendly Indian

Indian cuisine can be a real struggle with fructose malabsorption. Most Indian restaurants in Australia are Punjabi and thus use onion in the base of the gravy for all their sauces. The commercial curry pastes available in the supermarkets also often contain onion and garlic. While I have basically given up being able to eat anything but "plain dahl" and tandoori chicken in my local indian takeout, I have found a couple of things that help me to satisfy my curry cravings.

• The local indian grocery - Because it is common for many hindu and jain families to refrain from eating onion or garlic, many indian stores carry curry pastes that do not have them included. Indian groceries also carry many FF flours in bulk (besan (chickpea) flour, rice flour) as well as other herbs and spices.
• Manjula's Kitchen - This website is a treasure trove of Indian recipes without onion or garlic. Most of the recipes are suitable for those with fructose malabsorption and range from basic curries to more complicated recipes like these puda dosa. Manjula helpfully includes a video of herself making each recipe (very helpful for more complicated dishes).

Crust Pizza

Most fast food places either don't have any fructose friendly options (other than hot chips!). Crust Pizza is one take away outlet that I have found to be an exception to this rule. Their pizzas are delicious and I can be sure what I am eating isn't going to make me sick (unless I eat too much!!!). 

They used to have a full ingredient listing online but unfortunately this appears to have been taken down when they upgraded the site. While this is a pain, you can still enjoy Crust! The key things to avoid are the sausage/meatball type toppings and their tomato base (they have three other tasty base options). I usually use the "build your own" pizza option on their website so I can make sure everything is okay for me.