Thursday, 24 August 2017

Winter Warming Fun - Asian Hot Pot!

By Perri Yiu (Dietitian)

Hot pot is a wonderful way to socialise and enjoy a wide variety of food with friends and family (the more people, the more variety of food you can have!).  Hot pot involves setting the table with a variety of raw ingredients and a consistently simmering pot of stock to cook the food in. Once the table is set, everyone can pick what they like and start cooking.



Hot pot (or steamboat) originates from Asia and is most popular during winter. The main ingredients include stock bases, thinly sliced meats, seafood and other protein varieties (eg. tofu, dumplings, beef balls and fish balls), vegetables, noodles and condiments. There are many variations for hot pot and the choices of the types of main ingredients included can reflect the region of Asia it is from.
Just as the different regions of Asia have their variation of hot pot, you can also personalise your hot pot to your liking and needs. If you are on a low FODMAP diet, you won’t need to miss out.
Hot pot is easy to prepare. Here are the things you will need to make a low FODMAP hot pot at home.

Equipment needed:
  • Portable stove
    • Induction cooker or portable gas stoves are popular choices
  • Pot
    • Some pots designed for hot pot have a divider in the middle to allow people to enjoy two different stocks simultaneously; however, any pot that works with your portable stove is sufficient
  • Hot pot ladles/scoop/strainer (similar to a mini strainer)
    • To cook and/or retrieve your food from the pot
  • Wooden chopsticks
    • If you are using metal utensils, be careful not to burn yourself when eating
  • Bowls, sauce dish or plates
    • One for your cooked foods and one for your sauce/condiments.

Low FODMAP ingredient options for hot pot (check The Monash University Low FODMAP Diet App or Booklet for more options):


Protein Sources
Vegetables
Condiments
- Thinly sliced beef, lamb, pork, chicken
- Fish slices
- Shellfish
- Squid
- Tofu
- Egg
- Bean sprouts
- Bok choy
- Chinese cabbage (Wombok)
- Choy sum
- White daikon/radish
- Oyster mushrooms
- Lettuce
- Ginger
- Water chestnuts
- Bamboo Shoots
- Soy sauce
- Oyster sauce
- Coriander
- Chopped spring onion tops (green part only)
- Chopped chilli
- Sesame oil

Stock Ideas
Noodles
- White daikon/radish with coriander
- Beef/Chicken/Pork Bone Broth (http://bit.ly/2bPOUOc)
- Rice noodle (e.g. Vermicelli, rice sticks, flat rice noodles)
- Kelp noodle

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