韓式拌飯自己做 (How to make Gluten-Free Korean Bibimbap)
你可以想像吃的東西不能有洋蔥, 大蒜, 青蔥, 小麥, 麵粉這些成分或是有關聯的食物嗎?
沒有洋蔥, 大蒜, 青蔥的話, 幾乎一半的亞洲料理就無法完成。
韓國辣醬裡面一定會有大蒜, 洋蔥, 還有我愛吃的沙茶醬裡, 也有大蒜, 蔥干這些東西,
連普通的吐司, 麵包, 義大利麵, 洋芋片, 餅乾, 水餃, 都因為有小麥, 所以也不能吃~
這就是我們家的困擾, 因為Gregie對以上這些食材都過敏, 如果不小心吃到, 輕一點的症狀是頭痛, 吃顆過敏藥可以解決! 嚴重的狀況是全身痛, 倒在床上發燒一整天都有可能, 所以我們家是名符其實的很在意"食安“問題!!
好在美國有很多人對小麥, 麵粉類製品過敏, 所以這種無麩質(Gluten-Free)的食品現在很容易找到, 但料理內不能有洋蔥跟大蒜, 真的難倒一堆人.....有時候我心癢癢想大吃韓國泡麵, 不僅要躲起來偷吃, 把窗戶打開讓味道可以散出去, 然後還要在廚房跟客廳都點蠟燭, 才能除味~ 但如果調味粉實在太嗆, Gregie會戴上口罩, 躲在房間不出來, 不然他聞久了就會頭痛!!
因為家裡有問題小孩, 所以我們幾乎都是在家開伙, 假如要出去吃的話, 也只會去固定幾間確定安全的餐廳, 不過幾道菜跟幾個餐廳輪流來輪流去, 也有厭倦的一天, 所以我這個不愛進廚房的人, 開始慢慢研究食譜, 加上在家工作讓我有時間跟精力在廚房慢慢熬, 所以最近我很熱衷於改良食譜這件事, 也因為這樣, 我們家Gregie終於有機會吃到沒有洋蔥, 大蒜, 沒有小麥的安全可口韓式拌飯!!
乾燥香菇 四顆 (先泡水)
牛肉 以個人量決定 (先用麻油, 鹽, 一點米酒, 韓國辣粉醃過)
<2> 在鍋子裡倒入適度的麻油, 等鍋子稍微熱了之後, 依據蔬菜難易度, 開始炒~ 通常我都會先炒香菇, 紅蘿蔔, 花椰菜, 然後再加入黃瓜跟菠菜....邊炒可以邊加入水, 這樣比較容易熟, 又不會沾鍋。
<3> 等所有蔬菜類都煮熟後, 盛起來, 放入已經醃過的牛肉開始炒!
<4> 最後煎兩顆蛋, 熟了以後就可以準備上桌囉!
至於調味醬, 因為不能有洋蔥跟大蒜的成分, 所以我特別上網在美國amazon網站, 找到這罐全素的韓國辣醬! 單吃這醬我自己覺得有點鹹, 所以我會加入一點味增, 一點麻油, 再加入一點點糖去調味, 如果覺得顏色不夠紅, 或是不夠辣, 我還會再加入韓國辣粉跟辣麻油幾滴, 然後想要ㄍㄡˊ一點的話, 我還會加一些從台灣帶過來的地瓜粉去調, 這樣看起來就有模有樣了! 吃起來也有這麼一回事呢!
就這樣, 現在我們家菜單上多了一道菜, Gregie吃得開心又安心, 我也再度榮登最佳好太太的寶座!! 如果家裡有吃全素的人, 可以試試看唷!
Can you image that you can’t have any garlic, onion, green onion, wheat, gluten or anything related to these ingredients in your food? Without garlic and onion, most of the Asian food are eliminated!
There is wheat in soy sauce and there is onion powder in ketchup. If you want to use Korean spicy sauce, 100% you will see garlic and onion on ingredient label. My favorite sauce is Taiwanese satay sauce, we use it for Bar-B-Q a lot and I love using this sauce when I cook but it contains garlic and onion powders as well.
So....if you can’t use these basic sauces or spices, there is no way that you can cook a proper Asian dish. It’s like Mission Impossible in the kitchen.
And this impossible mission actually happens in our kitchen because Gregie is allergic to all the ingredients above. If he accidentally ate a little bit, he may suffer from a light headache; he will be fine after taking Benadryl and a nap. But when thing gets worse, his whole body will be in pain and he may not be able to move all day. That sucks, right? Especially he loves garlic and onion so much. So this is why we are very careful of what we eat.
One good thing is a lot of people are suffering from gluten allergy so it’s not so hard for us to find gluten free food or products these days but it’s really hard not to put garlic or onion into our meals. Sometimes, I have a super craving for Korean spicy noodles, when I must eat it, I will open all the windows and lite some candles in the kitchen and living room to make sure the smell goes away quickly. If the situation gets bad, Gregie will wear a mask and stay in the room for a few hours so the smell doesn’t give him headache.
Because of this “problem kid”, we want to live a healthy life and cook at home most of the time. If we actually go out to eat, we just rotate some restaurants where we know it will be safe for Gregie to intake. But slowly we are getting tired from eating the same food over and over plus I am working from home now, I can spend a little bit more time studying recipes and modifying to "Gregie Friendly" menu. And this is when I came up with my special edition of Korean Bibimbap.
Shabu shabu beef
Korean Chili powder
Vegan Korean Pepper Paste
Spicy Sesame Oil
<1> Wash all the vegetables.
<2> Pull ½~ ¼ sesame oil to the pot, wait till the pot heat up, put vegetables in to stir fry. I normally put carrots, shiitake mushroom and broccoli first because they take longer to cook. And then I will put cucumber and Spinach later. When all the vegetables are almost done, put a little bit sea salt and mixed good.
<3> Pull out all the vegetables and leave them on the side. Put beef into the pot. I normally marinate the beef with sesame oil, salt, rice wine and a little bit Korean chili powder an hour before cooking. Shabu Shabu beef is very thin so it only requires less than 10 minutes to cook.
<4> Make two eggs, sunny-side-up
Now the cooking part is done. We need to make sauce.
Because most of the Korean pepper hot paste contains garlic and onion so I ordered this special vegan sauce for us. (http://amzn.to/2GdIGoB) And I will add some white miso, a little sesame oil and ¼ spoon of brown sugar to get the right taste. If you want your sauce to be a little bit more spicy or more red color, you can add some Korean chili powder or few drops of spicy sesame oil into the sauce as well.
As simple as the pictures showed, Gregie finally gets to eat my tasty and healthy homemade, Korean bibimbap and as for me, again, I take home the THE BEST WIFE award.