I am so excited to share this Sesame Tofu Bowl with all of you. It is low FODMAP and dairy free!
Earlier this week I shared on my Instagram that I was recently diagnosed with IBS. For anyone who did not see that / doesn’t follow me on Instagram, I’ll share that caption here:
“a big update: i was recently diagnosed with Irritable Bowel Syndrome (IBS).
starting a couple years ago, i noticed that my stomach would often hurt really bad after i ate and i felt bloated all the time. i tried to figure out what food was bugging me, but had no luck. i knew it wasn’t dairy, because i would eat a cheese board and feel fine. i knew it probably wasn’t gluten because i would eat things with gluten and feel fine. i had no idea what was going on.
after a conversation with my brother who is a doctor, he thought i probably had IBS. after lots more research and conversations with doctors, it has been determined that i have IBS.
IBS essentially means that i have a really sensitive digestive system. it affects the large intestine and the most common symptoms are stomach pain and bloating. also, IBS is a chronic condition that i will likely have my whole life!
amidst finding all of this out, i also learned about a diet that helps 75% of people with IBS ! it is called a low FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. basically, those are all difficult-to-digest carbohydrates that can cause bloating and pain. so, on a low FODMAP diet, you eat foods that are low FODMAP, which means they have little to none of those carbohydrates.
a low FODMAP diet is a pretty strict / gnarly diet, so when i first learned i would have to go on it for a while i was pretty bummed — my life revolves around food so i knew it would be a big adjustment. but, i’ve decided i want to share this journey with all of you! so, for the next while, i am going to be sharing more info about IBS and the FODMAP diet. and i need to say — i am in NO way a doctor, but i think sharing my experience can help others! so PLEASE reach out to me with any questions you may have! i will be sharing more info about the FODMAP diet over the next few days to try and answer some questions you may have!
while this diet is hard, i am excited to hopefully help my body heal and give it what it needs. here’s to bodies and food and all things that make us happy!”
Here is the link if you want to see the original post.
So the news is out! And I have been so surprised by how many other people have IBS as well! I had so many friends and followers reach out to me telling me that they have IBS as well. It is such a common thing.
I have now been on the low FODMAP diet for just over a week, and it has already made a difference! I have way less stomach pain and bloating. I still have some symptoms, but it could take 6-8 weeks for my symptoms to leave completely. The diet is definitely difficult, but I’ve found that with a little planning, its not too bad! But because it can be so difficult, I want to share recipes and foods that I am eating with all of you!
One of my favorite dishes I’ve made so far is this Sesame Tofu Bowl! It comes together quickly and is healthy and so good. To make the tofu, it works best to first drain some water out of it. The way I do this is place my block of tofu on a plate with a paper towel underneath, then put a paper towel on top of the tofu with another plate on top of that. It is also good to weigh down the tofu and I just grab whatever I can find — cans of beans work well! Let the tofu press for at least 10 minutes, but ideally for about 30 minutes. This helps the tofu be a little more crispy when you pan fry it!
I am so excited for you all to try this dish! It is tasty, quick to make, and easy on the tummy!
Sesame Tofu Bowl
- 14 oz block firm tofu
- 3 tbsp cornstarch
- 2 tbsp olive oil
- 3 tbsp soy sauce
- 1 tbsp water
- 2 tbsp brown sugar
- 2 tbsp rice vinegar
- 2 tbsp sesame oil
- 1 tbsp ginger grated
- 1 tbsp cornstarch
- 1 cup rice cooked
- 1 cup mixed greens
- 1/2 cup edamame shelled
- 1/2 cup shredded carrots
- 1 small cucumber sliced
- 2 tbsp pickled ginger
- sesame seeds
- 2 eggs fried
- To make the tofu, begin by placing the tofu on a plate with a paper towel underneath. Put another paper towel on top, then another plate. Put something heavy on the top plate to weigh it down (I usually use cans of beans). Let the tofu drain for 10-30 minutes.
- While the tofu is being pressed, make the sesame sauce. Mix all the ingredients — soy sauce, water, brown sugar, rice vinegar, sesame oil, ginger, cornstarch — in a bowl and whisk until combined. Set the sauce aside.
- Once the tofu has pressed, cut it into 1 inch cubes. Toss the cubes with the cornstarch.
- Heat the olive oil in a large pan over high heat. Add the tofu and cook on each side until it is lightly browned. When all sides are cooked, add the sauce and toss with the tofu. Continue to cook over medium heat until the sauce thickens, about 5 minutes. Take off the heat.
- To assemble the bowl, add rice and greens in the base, then top with carrots, cucumber, edamame, ginger, a fried egg, and the tofu. Garnish with sesame seeds. Eat immediately and enjoy!