Low FODMAP recipes
Fritatta
Ingredients (serves 8) 1 medium (400g) orange sweet potato, peeled, cut into 2cm pieces (or use any of your own preferred fructan friendly vegetable) 2 tablespoons olive oil 1 red capsicum, cut into 2cm pieces 1 garlic clove, thinly sliced, (replace with green part of...
Bolognaise
Makes 5 cups Ingredients 1 tablespoon olive oil 1 medium brown onion, finely chopped (replace with green part of a spring onion or shallot, avoid the white bulb) 1 teaspoon dried oregano 800g beef mince 1/2 cup red wine (optional) 2 cups fresh tomatoes chopped or...
Stir Fry
Preparation Time 10 minutes Cooking Time 10 minutes Ingredients (serves 4) 400g rump or topside beef, thinly sliced across the grain 1 1/2 tsp cornflour 2 tbs soy sauce (kikkoman brand highlighted in book) 2 tsp sesame oil 1 x 250g pkt firm tofu 2 tbs peanut oil 4...
Burgers With Zuccini
Serve these tasty beef and zucchini burgers with oven baked fries and a side salad for a complete mid-week meal. Ingredients (serves 6) 1 small brown onion, grated (replace with green part of spring onion or shallots finely cut - avoid the white bulb) 500g beef mince...
Fried Rice
Ingredients (serves 4) 3/4 cup long grain white rice consider basmati or doongara as it is low GI 2 eggs 2 teaspoons vegetable oil 2 bacon rashers, chopped, fat removed 1 carrot, peeled and grated 2 shallots, trimmed, finely sliced, (avoid the white bulb) (no peas) 1...
Pizza
Ingredients (serves 4) 50g small Swiss brown mushrooms, thinly sliced 100g thinly sliced double-smoked leg ham 1/4 cup torn fresh basil leaves 100g mozzarella cheese, sliced into rounds 1 tablespoon olive oil Small fresh basil leaves, to serve Pizza base 1 1/2 cups...
Eggplant With Tofu
Serves 4 Ingredients 5 small eggplants 3 fresh green chile peppers 4 cloves garlic, peeled 1 tablespoon chopped fresh cilantro 1 small onion, quartered 3 teaspoons light brown sugar (Helen recommends this is halved) 2 tablespoons lime juice 1 tablespoon...
Gluten Free pancakes
Ingredients 1/3 cup quinoa flour 3 tablespoons vegetable oil 1/3 cup cornmeal 1/2 teaspoon baking soda 1/3 cup rolled oats 1 teaspoon baking powder 1 tablespoon natural sugar 1 cup buttermilk 1/2...
Parsley and Quinoa Salad
Ingredients (serves 4) 3/4 cup quinoa, rinsed (see note) 1 1/2 tablespoons lemon juice 1 teaspoon extra-virgin olive oil 1/3 cup chopped fresh flat-leaf parsley leaves 1 small Lebanese cucumber, peeled, deseeded, diced Method Place quinoa and 1 1/2 cups cold...
Tuna Stuffed Capsicum
Ingredients (serves 4) 2 large red capsicum, halved, seeds and membrane removed 1 tbs olive oil 425g can tuna in oil, drained 2 hard-boiled eggs, chopped 1 tbs capers, chopped 2 tbs chopped chives 5 tbs (100ml) good-quality mayonnaise 200g wild rocket 1/3 cup...
