Category: Vegan

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.

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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.

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.