Diet Tips:Low FODMAP Vegan Coconut & Pumpkin Curry with Roasted Chickpeas

By Alana Scott, low FODMAP cook from A Little Bit Yummy 



This low FODMAP vegan coconut & pumpkin curry makes for a delicious and filling meal. In this recipe, I will teach you how to make a curry from scratch, as we can’t use pre-made curry pastes as they normally contain garlic or onion. Once you have mastered this curry base you can experiment by adding different ingredients like tofu or spinach.

I don’t tolerate a lot of chilli so this curry is very mild, if you like your curry hot then you can add more chilli at the end of the recipe. This recipe freezes really well so you can make a batch, freeze it, and then use as a grab and go lunch option.

Don’t be scared of the long ingredient list below. Many of the ingredients are dried spices or staple pantry items which will last for many recipes. Having these low FODMAP ingredients in your pantry will help you create many more delicious low FODMAP meals.

Vegan Coconut & Pumpkin Curry with Roasted Chickpeas       ............................................................................................. Serves 4 Prep time: 20 minutesCook time: 40 minutes .............................................................................................. INGREDIENTS Fresh vegetables 240g (8.5oz) Japanese pumpkin (or sweet potato) 240g (8.5oz) or 2 large carrots 165g (5.8oz) eggplant/aubergine Small handful fresh coriander 1 tbsp olive oil Roasted chickpeas 168g (5.9oz) or 1 cup canned chickpeas in water (rinsed) 1 tbsp olive oil Curry spice base ¼ tsp chilli flakes 1 & ½ tsp ground coriander/cilantro 1 tsp ground turmeric 1 tsp ground cumin 2 tsp crushed ginger 1 & ½ tbsp garlic infused oil 22g (0.78oz) or 1/2 cup spring onion (green tips only) Curry body 400ml canned coconut milk 250ml (1 cup) low FODMAP vegetable stock 1 dried bay leaf 1 tbsp soy sauce 1 & ½ tbsp tomato paste Zest & juice of 1 medium lime 2 tsp cornflour/cornstarch (to thicken) Pinch of white sugar Side dish 1 & ½ cups white rice .............................................................................................. METHOD Curry Prep 1.      Preheat the oven to 200ºC (400ºF) on bake function and prep the ingredients. Peel and cut the carrots into 2.5cm cubes. Peel, deseed and cut the pumpkin into 2.5cm cubes. Slice the eggplant into 0.5cm slices. Roughly slice the green tips of the spring onions. Roughly chop the fresh coriander (place to one side for serving). 2.      Open, drain and then rinse the chickpeas. Dry using a clean tea towel until they chickpeas look matt and feel relatively dry. Then remove any lose chickpea skins. Toss the chickpeas with 1 tablespoon of olive oil. Line a roasting tray with baking paper. Add the chickpeas. 3.      Line another roasting tray with baking paper and add the eggplant. Drizzle with 1 tablespoon of olive oil and then season well with salt. 4.      In a small bowl mix together the chilli flakes, ground coriander, tumeric, cumin, crushed ginger, and garlic infused oil. Open the coconut milk and prepare the vegetable stock if needed. Start Cooking! 5.      Place the chickpeas and eggplant into the preheated oven. Roast for 10 minutes, then flip the eggplant (top should be starting to brown) and turn the chickpeas (by shaking). Cook for a further 10 minutes or until the chickpeas are evenly brown, and the eggplant is cooked on both sides. 6.      While the eggplant and chickpeas roast, start cooking your curry. Place the rice onto cook according to pack instructions. Heat a large frypan over medium heat. Add the spice and garlic infused oil mixture to the frypan along with the spring onions. Fry for one to two minutes or until fragrant. Add the coconut milk and low FODMAP stock along with the soy sauce, bay leaf and tomato paste. Mix well. Then add the pumpkin and carrots. Bring to a simmer and then turn down to medium low heat. Cover with a large lid. Allow to cook for 20 minutes, stirring occasionally. If the sauce looks like it is getting too dry, turn down the heat and add a splash of water. 7.      After 20 minutes check to see if the vegetables are soft (if they aren’t soft continue cooking for another 5 to 10 minutes). If the vegetables are soft, then dissolve 2 teaspoons of cornflour (cornstarch) in 2 tablespoons of warm water and mix through the curry to thicken. Zest the lime while the sauce thickens. Then remove the curry from heat, and mix through the lime zest and juice. Add a pinch of sugar to the sauce if needed and remove the bay leaf. If you like your curry hot, then now is the time to add more chilli flakes if desired. Fold through the cooked eggplant. 8.      Serve the curry on top of the rice, and garnish with fresh coriander and the roasted chickpeas. If you have any leftovers (which I doubt!) then you can freeze them to eat at a later date.              .............................................................................................. Buying tips: Buy tinned coconut milk and check for high FODMAP ingredients like inulin. Make sure you get canned chickpeas in water. These are lower in FODMAPs because the oligosaccharides leach out of the bean and into the water (just make sure you rinse them well). Check your ginger puree does not include garlic. Buy a low FODMAP vegetable stock. Gluten free option: Check that your dried spices, vegetable stock, and soy sauce are gluten free.

Diet Tips:Low FODMAP Mustard Mayo Chicken Salad

By Alana Scott, low FODMAP cook from A Little Bit Yummy 
 

Salads are a great low FODMAP take to work option, and you can make them super portable by popping them in a preserving jar. I love this delicious and filling mustard mayo chicken salad. To make lunch prep quick and easy in the morning, make sure you cook the chicken and potatoes the night before (this also stops the salad wilting).

 

Buying tips: Make sure the mayonnaise and whole grain mustard do not contain onion, garlic or added high FODMAP ingredients. Buy pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

 

Gluten free option: Check your mayonnaise and wholegrain mustard are gluten free. This is not necessary if you are just on the low FODMAP diet.

Mustard Mayo Chicken Salad         ............................................................................................. Serves: 2 Prep time: 20 minutes + cooling time for potatoes & chicken .............................................................................................. INGREDIENTS   CHICKEN SALAD 150g (5.3oz) chicken breast Drizzle of olive oil Salt & Pepper 250g (8.80oz) or 2 medium potatoes 2 small radishes 1 small cucumber 2 medium tomatoes 2 packed cups of baby spinach MUSTARD MAYO 4 tbsp mayonnaise 2 tsp wholegrain mustard 2 tsp lemon juice ½ tsp pure maple syrup Salt & pepper (to taste) EQUIPMENT 2 large (750ml) preserving jars   .............................................................................................. METHOD Cooking note: If possible prepare the potato and chicken the night before and leave to cool in the fridge. This will make salad assembly nice and quick in the morning and prevent your salad from wilting. 1. Scrub the potatoes and chop them into small pieces. Place them into a small saucepan, cover with water, and bring to a rolling boil over medium high heat. Reduce heat to medium and allow to cook for 10 to 15 minutes until soft. Drain and set aside to cool or refrigerate overnight. 2. Cut the chicken into cubes. Place in a bowl and mix through a drizzle of olive oil and a few grinds of salt and pepper. Preheat a medium sized frypan over medium high heat. Add the chicken, once the pan is hot. Fry for 4 to 5 minutes, stirring every now and then. Remove once the chicken is golden and cooked through. 3. Prepare your salad ingredients. Wash and thinly slice the radishes. Dice the tomatoes. Peel and thinly slice the cucumber.  4. Make the mustard mayo by mixing together the mayonnaise, lemon juice, maple syrup, and wholegrain mayonnaise. Then season with salt and pepper. 5. Assemble your salad by dividing the ingredients between two jars. Place a layer of mustard mayo on the bottom of each jar, then add a layer of spinach, tomato, cucumber, radish, chicken and potato. Then repeat with remaining ingredients. 6. Keep cold and eat within two days. Frozen icepacks are a great way to keep chicken salads cold at work.

Diet Tips:Low FODMAP Green Smoothie

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Need breakfast on the run? Or an afternoon pick me up? Then this low FODMAP green smoothie is the perfect option. The smoothie combines the refreshing pineapple flavour with the tang of the goat’s milk yoghurt to create a delicious drink. Goat’s milk yoghurt is low FODMAP and has a slightly runnier texture than lactose free yoghurt, which means it is a great option for smoothies. I suggest freezing your pineapple pieces in advance to create a more refreshing drink.



Buying tip: If you decide to use soy milk make sure it is made from soy protein and not hulled or whole soy beans (these contain higher levels of FODMAPs).

 

Green Smoothie           ............................................................................................. Prep: 5 minutes Serves: 1                ............................................................................................. INGREDIENTS 130g (4.59oz) of fresh pineapple (chopped into pieces & frozen) 38g (1.34oz) or 1 cup of baby spinach 60ml (1/4 cup) goat’s milk yoghurt (or lactose free yoghurt) 80ml (1/3 cup) soy protein milk (almond milk, lactose free milk, hemp milk or coconut milk) 1 tbsp dried shredded coconut 2 tsp chia seeds 6 large ice cubes METHOD Advanced Prep: Peel and then remove the core of the pineapple, before chopping into small pieces. Lay the pineapple pieces on a sheet of baking paper on a baking tray and pop into the freezer until frozen (this will stop the pineapple freezing into one big lump). Then transfer the pieces into a plastic bag or container and place back into the freezer.   1.      Place the pineapple pieces, baby spinach, goat’s milk yoghurt, soy protein milk (or low FODMAP milk), dried shredded coconut, and chia seeds into the blender. Then add the ice cubes – if you are using unfrozen pineapple, add a couple more ice cubes. 2.      Blend until smooth. If your mixture is too cold and won’t blend, add a little bit more low FODMAP milk and then continue blending. 3.      Serve immediately and enjoy!

Diet Tips:Low FODMAP Chocolate Pudding

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

This delicious low FODMAP chocolate pudding is sure to be a hit with your whole family.  It is super easy to make and a great way to get kids into the kitchen. I like pairing this dessert with a serve of low FODMAP fruit to balance out its richness.



Chocolate Pudding           ............................................................................................. Serves: 1 Cooking time: 15 minutes                ............................................................................................. INGREDIENTS 70g dark chocolate 2 tbsp white sugar 4 tbsp cornflour (corn starch) 750ml (3 cups) soy protein milk (lactose free milk, almond milk or hemp milk) 1 tbsp unsweetened cocoa powder ¼ tsp instant coffee (finely ground) 1/8 tsp ground cinnamon To Serve: 40g frozen raspberries (crushed) 120g fresh banana (30g per person) 10g dark chocolate (roughly chopped or grated) METHOD 1. Roughly chop 80g of dark chocolate and place it in a coffee mug with 60ml (1/4 cup) of soy protein milk (or low FODMAP milk). Place in the microwave on high for 20 seconds, then stir. Repeat in 10 second increments until the chocolate has melted. 2. In a large microwave proof bowl place the white sugar, cornflour, cocoa powder, instant coffee (crush into a fine powder between two spoons before measuring), and ground cinnamon. Add 250mls (1 cup) of soy protein milk (or lactose free milk) and whisk until smooth. Then whisk in the remaining low FODMAP milk (1 & ¼ cups) and the melted chocolate. 3. Place the large bowl in the microwave and cook on high for two minutes. Then whisk. Repeat the process in 1 minute increments (whisking each time), until the chocolate pudding is thick and coats the back of a metal spoon without running off. This process should take 6 to 8 minutes. Allow the chocolate pudding to cool for two to three minutes. 4. Whisk the pudding just before serving to remove any lumps. Then divide between four cups. Serve with fresh banana, crushed frozen raspberries and grated chocolate.                   .............................................................................................       Buying tips: If you choose to use soy milk make sure you buy one made from soy protein, which is low FODMAP. Otherwise choose another low FODMAP milk option like lactose free milk, hemp milk, or almond milk. When choosing your dark chocolate, check for added high FODMAP ingredients like inulin, high fructose corn syrup, honey or sugar alcohols like sorbitol. Gluten free option: To make this recipe gluten free choose gluten free cornflour, dark chocolate, and cinnamon. NUTRITION INFORMATION per serve Energy total Protein Carbohydrates Sugar Fat total          - Saturated      Fibre 811KJ 1.7g 32.5g 19.4g 6.0g 3.6g 2.6g

Diet Tips:Low FODMAP Anzac Day Biscuits

By Alana Scott, low FODMAP cook from A Little Bit Yummy

Image by Alana Scott- A Little Bit Yummy

ANZAC day is a special time of year where New Zealanders and Australians gather to celebrate our war heroes, and the soldiers who have dedicated their lives to protecting us. In honour of them I have developed a delicious low FODMAP ANZAC biscuit. It’s soft and chewy with yummy hints of sunflower seeds and coconut. Enjoy!

Anzac Day Biscuits         ............................................................................................. Serves: 15 biscuits (1 biscuit per serve) Prep time: 15 minutes Cooking time: 10 minutes                ............................................................................................. INGREDIENTS 100g dairy free spread (or butter) 2 & ½ tbsp golden syrup 100g (1/2 cup) brown sugar 1 tbsp boiling water 1 tsp baking soda 95g (1/2 cup + 2 tablespoons) gluten free plain flour 55g (1/2 cup + 2 tablespoon) dried desiccated coconut 75g (3/4 cup) rolled oats 3 tbsp sunflower seed or pumpkin seeds 1 tsp chia seeds  2 tbsp boiling water METHOD   1. Preheat the oven to 170ºC (340ºF) bake function. Line two baking trays with baking paper. 2. Melt the dairy free spread (or butter), golden syrup and brown sugar in a medium sized saucepan over medium low heat. Stir occasionally. Then remove from heat. 3. Dissolve the baking soda in 1 tablespoon of boiling water. Then mix through syrup in the saucepan. The mixture should go golden and frothy. 4. Add the gluten free plain flour, dried desiccated coconut, rolled oats, sunflower seeds (pumpkin seeds) to the saucepan. To stop the biscuits going crumbly, mix the chia seeds with 2 tablespoon of boiling water in a small cup. Once they go gooey, add them to the saucepan. 5. Mix the ingredients until well combined.  6. Using a tablespoon or dessertspoon, scoop the mixture onto the trays (leave enough space between each biscuit for them to flatten slightly as they cook). Evenly space the biscuits and flatten the top of each biscuit with your fingers or a fork. The batter should make 15 biscuits. 7. Place in the oven and bake for about 10 to 12 minutes, remove once golden. I recommend checking the biscuits after 8 minutes, as sometimes they cook faster than expected! 8. Allow the biscuits to cool and then transfer them to an airtight container. These should keep for 5 days. Enjoy!

 

Diet Tips:Low FODMAP Ground Beef Tortillas

By Alana Scott, low FODMAP cook from A Little Bit Yummy

Ground beef tortillas are the perfect way to get your family into the kitchen! Get your kids to help by assembling their own tortillas. Tasty ground beef is also a great way to sneak vegetables like kale and carrot into the meal. This is a light meal so if you think you need more food consider adding a side of homemade potato fries.

USA Buckwheat groats make a great replacement for high FODMAP beans, which are used in more traditional ground beef mixtures. These groats give the ground beef a lovely nutty hint of flavour. Corn tortillas have been tested and are low FODMAP – you can safely enjoy 2-3 tortillas per meal.



Ground Beef Tortillas           ............................................................................................. Serves: 4 Prep time: 10 minutes Cooking time: 30 minutes                .............................................................................................   INGREDIENTS Ground Beef Tortillas 600g (21.2oz) premium ground beef (beef mince) 1 tbsp garlic infused oil 180g (6.3oz or 3 medium) carrots (grated) 80g (2.8oz or 2 cups) fresh kale (finely shredded) 400g (14oz) can of chopped/crushed tomatoes 250ml low FODMAP beef stock 2 tsp paprika 1 tsp ground cumin 1 tsp dried oregano 2 tsp Worcestershire sauce 40g (1.4oz or 1 cup) spring onion (green tips only) 10g (0.35oz or 1/2 cup) fresh cilantro (fresh coriander) 65g (2.3oz or 1/3 cup) buckwheat groats Salt & pepper 8 corn tortillas Salad 4 cups lettuce 1 red bell pepper (capsicum) 1 medium cucumber Serving Suggestions Low-fat grated cheese (cheddar, edam, mozzarella)  Low-fat lactose free sour cream Low-fat mayonnaise with garlic infused oil (1 tsp garlic oil to 60ml mayonnaise) METHOD             1.      Prepare the vegetables. Grate the carrots and finely shred the kale. Finely chop the green spring onion tips. Roughly chop the fresh cilantro (coriander). Place the cilantro and spring onion tips to one side for later. 2.      Heat a large frypan over medium-high heat. Add the garlic infused oil. Fry the ground beef (mince) until brown. Then add the beef stock, canned tomatoes, kale, carrots, paprika, ground cumin, dried oregano, and Worcestershire sauce. Season generously with salt and pepper. Mix well. Reduce heat to medium-low and allow to simmer for 15 to 20 minutes. 3.      While the ground beef (mince) cooks, cook the buckwheat. Measure out the buckwheat groats and place in a small saucepan (make sure it has a lid). Add 2/3 cup (170ml) of cold water. Place over medium-high heat and bring to the boil. Then turn down the heat to medium-low, cover, and allow to simmer for 10 minutes. Check that the buckwheat is soft, then drain and rinse in warm water. Drain again. 4.      While the buckwheat and ground beef finish cooking, make the salad. Wash and shred the lettuce, deseed and dice the red bell pepper (capsicum), peel and thinly slice the cucumber.  Grate the cheese if using. 5.      Once the buckwheat is cooked, you can mix it through the ground beef mixture. Just before serving mix through the fresh cilantro (coriander) and the green spring onion tips. Season with more salt and pepper if needed. 6.      Warm the corn tortillas according to packet directions. 7.      Serve the ground beef in the tortillas with the salad. Add a serve of low FODMAP cheese, lactose free mayonnaise or garlic infused mayonnaise for extra flavour. Enjoy! Low FODMAP Buying Tips: Make sure your beef stock does not include onion, garlic or other high FODMAP ingredients. Choose tortillas made from maize/corn flour not wheat flour. Gluten Free Buying Tips: Make sure your dried spices and herbs, corn tortillas and the Worcestershire sauce are gluten free. Nutritional Facts: This recipe is not only low FODMAP but a fantastic source of iron and calcium!  NUTRITION INFORMATION per serve Energy total Protein Carbohydrates Fat total          - Saturated Sodium Iron Calcium 2755KJ 54g 40g 30g 12g 513mg 9mg 313mg