Category: Recipe

Gluten Free, Low FODMAP Banana Muffins with Lemon Icing

Makes 12Muffins
Gluten Free
Dairy Free
Low FODMAP
Vegetarian
Low Natural Food Chemical Option Available

Ingredients:

Cake:
125g Nuttelex Lite (or other dairy free spread)
¾ cup raw sugar
2 eggs
2 cups mashed ripe bananas (around 4 bananas)
1 tsp baking soda
2 tbsp hot rice milk
2 cups gluten free plain flour
1 tsp baking powder

Icing:
2 cups icing sugar
¼ cup softened Nuttelex Lite (or other dairy free spread)
2 tbsp lemon juice
1 tsp grated lemon rind

Method:

  1. Preheat oven to 180ºc.
  2. Cream butter and sugar until light and fluffy.
  3. Add eggs one at a time, beating well after each addition.
  4. Add mashed banana and mix thoroughly.
  5. Stir baking soda into hot milk and add to creamed mixture.
  6. Sift flour and baking powder and fold into mixture.
  7. Lightly grease a 12-hole muffin tray and fill holes evenly with mixture, around 2/3 of the way.
  8. Place in the oven and cook for 15-20 minutes or until golden brown.
  9. Remove from oven, allow to cool in the tray for 5 minutes, then place on a cooling rack until completely cooled.
  10. Sift icing sugar into a bowl.
  11. Add Nuttelex.
  12. Add enough lemon juice so that it is a spreadable consistency when mixed.
  13. Add lemon rind and mix.
  14. Ice each muffin, use around a 1 tbsp quantity per muffin.
  15. Serve and Enjoy!

Tips:

  1. To make this recipe low in natural food chemicals;
    • Swap the banana for tinned pears in syrup or poach 4 pears until soft and mash.
    • Replace lemon juice and lemon rind in icing for 1 tsp of citric acid or serve without icing.
  2. Once cooled these store really well in the freezer in either a zip lock bag or airtight container, just leave the icing off.
  3. If you are wanting a simpler version of this, you can replace the baking soda, rice milk, baking powder and plain flour with gluten free self-raising flour.

Nutritional Information (Per Serve):

nutrition info

Food Group Servings (Per Serve):

food group info

If you’re looking for support on how to follow the FODMAP diet so that you can eliminate your bloating and live your best life, apply for coaching.

Cashew & Chive Hummus (Low FODMAP Option)

Serves 10Dip
Gluten Free
Dairy Free
Low Natural Food Chemical
Vegetarian & Vegan
Low FODMAP Option Available

Ingredients:
½ cup unsalted cashews
1 x 420g can chickpea, rinsed and drained
1 tbsp fresh chives
¼ cup rice bran oil
¼ cup water
Pinch of salt

Method:

  1. Place all ingredients into a food processor and process on high until blended together and smooth.
  2. Serve and Enjoy!

Tips:

  1. Serve this dip with some tasty wholegrain crackers and/or vegetables sticks.
    • Peeled carrot, cucumber and celery are great moderate natural food chemical choices.
    • If you are very sensitive, celery is a low food chemical option.
  2. This dip is also great to use in sandwiches in the place of butter or margarine.
  3. To make this recipe low FODMAP;
    • Either remove the cashews or replace them with unsalted peanuts.
    • Keep your serving size to ¼ cup or less.

Nutritional Information (Per Serve):

nutrition info

Food Group Servings (Per Serve):

food group info

If you’re struggling with bloating and aren’t sure what to eat, I show my clients step by step how to follow the FODMAP diet to eliminate bloating and live their best life. Being diagnosed with IBS doesn’t have to be a punishment when you know what to do, how to eat and how to live your best life and I’ll show you that when we work together, apply for coaching.

Cheesy Cauliflower & Broccoli Fritters (Low FODMAP Option)

Makes 8
Gluten Free
Vegetarian
Low FODMAP Option Available

Ingredients:
½ head of cauliflower
½ head broccoli
2 large eggs
½ cup grated light tasty cheese
½ cup of gluten free breadcrumbs
½ tsp cayenne pepper
Extra Virgin Olive Oil
Salt to taste

Method:

  1. Cut cauliflower and broccoli into florets and cook in boiling water until tender. This will take about 10 minutes.
  2. Drain in a colander and then place into a large bowl and mash while they are still warm.
  3. Stir cheese, eggs, breadcrumbs, cayenne pepper and salt to taste.
  4. Coat the bottom of a fry pan with olive oil over medium-high heat.
  5. Divide mixture into 8 and form the cauliflower and broccoli mixture into fritters.
  6. Cook on each side until golden, about 5 minutes on each side.
  7. Keep each batch warm in the oven while the rest are cooking.
  8. Serve and Enjoy!

Tips:

  1. Serve these delicious fritters with steamed vegetables or a salad of your choice.
  2. This recipe is high in FODMAPs. To make this recipe low FODMAP replace the cauliflower and broccoli with kent pumpkin and zucchini or click here for a low FODMAP version of this recipe.

Nutritional Information (Per Serve):

Cauli & Broc Nutrition Info

Food Group Servings (Per Serve):

Cauli & Broc Food Groups

If you’re newly diagnosed with IBS and bloating and told by your doctor to follow the FODMAP diet, but now you have no idea where to start, you’re not alone because 1 in 5 Australians have IBS. But you don’t have to be that person that lives with it for the rest of your life uncontrolled. You can manage it by following the FODMAP diet so that you can eliminate bloating and live your best life, apply for coaching.

Golden Syrup & Pear Muffins (Low FODMAP Option)

Makes 12
Gluten Free
Dairy Free
Vegetarian
Low Natural Food Chemicals
Low FODMAP Option Available

Ingredients:
1 cup brown rice flour
½ cup gluten free corn flour/corn starch
½ cup tapioca flour
1 tsp xanthum gum
1 tsp bicarbonate soda
2 tsp gluten free baking powder
40g Nuttelex Lite
2 eggs
½ cup golden syrup
2 medium pears, peeled, cored & grated
¾ cup rice milk
1 tsp vanilla essence

Method:

  1. Preheat oven to 170ºc.
  2. Sift and combine flours, xanthum gum, bicarbonate soda and baking powder into a medium bowl.
  3. In a separate bowl combine golden syrup and eggs. Mix well.
  4. Add Nuttelex, rice milk and vanilla essence to the bowl with golden syrup and eggs and mix well until combined.
  5. Add grated pears to egg and golden syrup mixture and mix until well combined.
  6. Add pear mixture to flour mixture and combine well.
  7. Lightly grease a 12-hole muffin tray and fill holes evenly with mixture, around 2/3 of the way.
  8. Place in the oven and cook for 15-20 minutes or until golden brown.
  9. Remove from oven, allow to cool in the tray for 5 minutes, then place on a cooling rack until completely cooled.
  10. Serve and Enjoy!

Tips:

  1. To make this low FODMAP simply swap the pears for 2 cups of strawberries.
  2. If you do not have brown rice flour, corn flour or tapioca flour you can replace these, along with the xanthum gum, bicarbonate soda & baking powder, with 2 cups of gluten free self-raising flour.

Nutritional Information (Per Serve):

Nutrition Info

Food Group Servings (Per Serve):

Food Groups

If you’re looking for support on how to follow the FODMAP diet so that you can eliminate your bloating and live your best life, apply for coaching.

Cheesy Pumpkin & Zucchini Low FODMAP Fritters

Makes 8
Gluten Free
Vegetarian
Low FODMAP

Ingredients:
400g kent pumpkin, skin removed and grated
1 large zucchini, grated
2 large eggs
½ cup grated light tasty cheese
½ cup of gluten free breadcrumbs
½ tsp cayenne pepper
Extra Virgin Olive Oil
Salt to taste

Method:

  1. In a large bowl combine pumpkin, zucchini, cheese, eggs, breadcrumbs, cayenne pepper and salt to taste and stir combine well.
  2. Coat the bottom of a fry pan with olive oil over medium-high heat.
  3. Divide mixture into 8 and spoon onto fry pan to form fritters.
  4. Cook on each side until golden, about 5 minutes on each side.
  5. Keep each batch warm in the oven while the rest are cooking.
  6. Serve and Enjoy!

Tips:

  1. Serve these delicious fritters with steamed low FODMAP vegetables or a salad of your choice.

Nutritional Information (Per Serve):

Pumk & Zucc Nutrition Info

Food Group Servings (Per Serve):

Cauli & Broc Food Groups

I support women with IBS to regain control of their gut issues. If you’re struggling with bloating, constipation or diarrhoea & looking to find a solution, apply for coaching here — I show you step by step how to discover what foods are triggering your symptoms so that you can eat without fear and improve your quality of life.

 

Gluten Free Pear & Rhubarb Crumble (Low FODMAP Option)

Serves 10
Gluten Free
Dairy Free
Vegetarian and Vegan
Low FODMAP Option Available

Ingredients:

Filling:
3 medium pears
1½ cups chopped rhubarb
¼ cup caster sugar
1 tsp vanilla essence
½ tsp ground cinnamon

Crumble:
1 cup almond meal
4 tbsp gluten free plain flour
60g Nuttelex Lite
3 tbsp brown sugar
½ cup desiccated coconut
1 tsp maple syrup
Pinch of cooking salt

Method:

  1. Preheat oven to 180ºc.
  2. Peel, core and slice pears.
  3. Put pears and chopped rhubarb in a saucepan, add caster sugar, vanilla and cinnamon.
  4. Heat gently for 10 minutes or until fruit is soft.
  5. Pour into a medium rectangular baking dish. I used a 38cm x 25cm glass baking dish.
  6. Put all crumble ingredients into food processor and mix or pulse until the mixture resembles chunky crumbs.
  7. Sprinkle the crumble mixture over the fruit.
  8. Place in the oven and bake for approximately 35 minutes or until golden brown.
  9. Serve and Enjoy!

Tips:

  1. To make this low FODMAP simply swap the pears for 3 cups of strawberries.

Nutritional Information (Per Serve):

Nutritional Info

Food Group Servings (Per Serve):

Food Groups

If you’re struggling with bloating and aren’t sure what to eat, I show my clients step by step how to follow the FODMAP diet to eliminate bloating and live their best life. Being diagnosed with IBS doesn’t have to be a punishment when you know what to do, how to eat and how to live your best life and I’ll show you that when we work together, apply for coaching.

Bloat Friendly Fruit Salad

Serves 6Fruit Salad.jpg
Gluten Free
Vegetarian & Vegan
Low FODMAP Option Available

Ingredients:
🍊4 x Mandarins
🍓250g/1 Punnet Strawberries
🥝4 x Kiwi Fruit
🍒250g Cherries
🍐2 x Pears

Method:

  1. Simply peel the mandarins and wash the cherries and then wash and cut all the other fruit up to your preferred size.
  2. Place in a bowl, cover with cling wrap and refrigerate. I find that this stays fresh in the fridge for around 3 days.

Tips:

  1. To make this low FODMAP simply remove the pear and limit your intake of cherries to no more than 2 at a time.
  2. Alternatively, you could replace these with cantaloupe and/or grapes.
  3. 1 cup or fruit salad = 1 serve of fruit and with this fruit salad recipe you will meet your recommended 2 serves of fruit each day.

Nutritional Information (Per Serve):

Nutrition Info

Food Group Servings (Per Serve):

Food Group Servings

If you’re newly diagnosed with IBS and bloating and told by your doctor to follow the FODMAP diet, but now you have no idea where to start, you’re not alone because 1 in 5 Australians have IBS. But you don’t have to be that person that lives with it for the rest of your life uncontrolled. You can manage it by following the FODMAP diet so that you can eliminate bloating and go out and enjoy the weekend with your friends, apply for coaching.

Easy Roast Vegetables (Low FODMAP Option)

Serves 4
Gluten Free
Vegetarian & Vegan
Low FODMAP & Low Natural Food Chemical Options Available

5

Ingredients:
4 x Medium Potatoes
4 x Carrot, cut into halves
500g Brussels Sprouts, ends trimmed
Olive Oil or Rice Bran Oil
Salt to Taste

Method:

  1. Wash and pat dry all your vegetables. Do not peel them and leave the skins for added fibre.
  2. Simply place your favourite vegetables on a baking tray covered with baking paper and drizzle with olive oil and sprinkle with salt.
  3. Bake on high (around 220ºc) for 30-40 minutes or until golden brown.
  4. Serve with your preferred protein & Enjoy!

Tips:

  1. If you have natural food chemical intolerance, I would recommend using rice bran oil as a substitute to olive oil.
  2. This recipe is moderate in natural food chemicals due to the carrot and skins of the potato. However, you can substitute the carrot with swede or celery and peel the potatoes if you would like to make this low in natural food chemicals.
  3. This recipe is also low in FODMAPs if you keep your intake of brussels sprouts to 2 or less. However, you can also substitute these with eggplant (1 cup is low FODMAP) or red capsicum.

Nutritional Information (Per Serve):

Nutrient Info

Food Group Servings (Per Serve):

Food Group Servings

If you’re looking for support on how to follow the FODMAP diet so that you can eliminate your bloating and live your best life, apply for coaching.

Chicken Carbonara (Low FODMAP Option)

Serves 4
Lactose Free & Gluten Free
Low Natural Food Chemical & Low FODMAP Options Available

3  4

Ingredients:
Drizzle of Rice Bran or Canola Oil
1 x Chicken Fillet (cut into small 2-3cm pieces)
250g (small tub) Pre-cut Mushrooms
½ Red Cabbage
300ml Light Lactose Free Cream (I used 1 x tub of Zymil Light Thickened Cream)
3 cups or 250g Uncooked Gluten Free Spiral Pasta

Method:

  1. Drizzle oil in large fry pan and place chicken and cook on medium heat until browned.
  2. While chicken is browning put water in a pot and bring to the boil. Once boiled add pasta and cook until al dente.
  3. Add vegetables to fry pan with chicken and cook until soft.
  4. Add cream to chicken and vegetables and cook on a low heat. Make sure your stir frequently as you do not want to overcook the cream. Cook until cream is a thick consistency, this usually takes around 7-10 minutes.
  5. Drain pasta and add to fry pan.
  6. Stir pasta through chicken, vegetable and cream sauce until well combined.
  7. Serve and enjoy!

Tips:

  1. To make this recipe low FODMAP, simply remove the mushrooms. Although red cabbage is medium in FODMAPs at 1.5 cups, each serve of this meal has less than ¾ cup of red cabbage, which is low FODMAP serve.
  2. To make this recipe low in natural food chemicals, simply remove the mushrooms as these are high in glutamate.
  3. If you are removing the mushrooms you can simply increase the amount of red cabbage in this recipe by 1 cup to substitute. This will still be low FODMAP and low in natural food chemicals.
  4. If you are not sensitive to natural food chemicals, you can also use Olive Oil if you prefer. I used rice bran oil and I am sensitive to natural food chemicals. As I included mushrooms in this recipe, I didn’t want to risk exceeding my tolerance threshold by also including olive oil.

Nutritional Information (Per Serve):

nutrient info

Food Group Servings (Per Serve):

Food Group Info

If you’re struggling with bloating and aren’t sure what to eat, I show my clients step by step how to follow the FODMAP diet to eliminate bloating and live their best life. Being diagnosed with IBS doesn’t have to be a punishment when you know what to do, how to eat and how to live your best life and I’ll show you that when we work together, apply for coaching.

Low FODMAP Roast Vegetables

Serves 4Roast Vegetables
Gluten Free
Low FODMAP
Vegetarian & Vegan

Ingredients:
4 x Medium Potatoes
4 x Medium Carrots, cut into halves
400g Kent Pumpkin, cut into wedges roughly the same size as the potatoes
2 x Large Zucchini, cut each into 4 pieces
Olive Oil
Salt to Taste

Method:

  1. Wash and pat dry all your vegetables. Do not peel them and leave the skins for added fibre. If you prefer you can remove the pumpkin skin as I have.
  2. Place your favourite vegetables on a baking tray covered with baking paper and drizzle with olive oil and sprinkle with salt.
  3. Bake on high (around 220ºc) for 30-40 minutes or until golden brown.
  4. Serve with your preferred protein & Enjoy!

Tips:
This recipe is low in FODMAPs if you use kent pumpkin (like I did) & keep your intake of zucchini to 1/3 cup or less.

However, you can also substitute these with eggplant (1 cup is low FODMAP) or red capsicum.

Nutritional Information (Per Serve):

Nutrition Info LoFo Roast Veges

Food Group Servings (Per Serve):

LoFo Veges Serves

If you’re struggling with bloating and aren’t sure what to eat, I show my clients step by step how to follow the FODMAP diet to eliminate bloating and live their best life. Being diagnosed with IBS doesn’t have to be a punishment when you know what to do, how to eat and how to live your best life and I’ll show you that when we work together, apply for coaching.