Diet Tips:Low FODMAP Herby Chicken & Pork Meatballs with Cranberry Sauce

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



Looking for a finger food platter to take to your next party? Try these low FODMAP chicken and pork meatballs with cranberry sauce. The sweet and chunky cranberry sauce goes perfectly with the herby meatballs. Both the sauce and meatballs are good warm or cold. Dried cranberries can contain moderate levels of FODMAPs at a two tablespoon serve. This means you need to stick to a low FODMAP one tablespoon serve per person for the cranberry sauce.

Buying tips: Buy lean chicken and pork mince. If you can’t find both types of mince just choose one of them or substitute with lean ground turkey.  Check the gluten free breadcrumbs do not include high FODMAP ingredients like inulin or chicory root fibre, apple juice or fruit juice concentrates. Make sure you buy dried cranberries that contain sugar and not apple juice or another high FODMAP sweetener.

Gluten free option: If you are a Coeliac and need to be completely gluten free, make sure you check that the dried thyme, oregano, and cranberries are wheat/gluten free.

Herby Chicken & Pork Meatballs with Cranberry Sauce       ............................................................................................. Serves: 7 to 10 people (2 to 3 meatballs each)   Prep: 30 minutes    Cook: 20 minutes .............................................................................................. INGREDIENTS Chicken & pork meatballs 250g (8.82oz) lean pork mince 250g (8.82oz) lean chicken mince 1 medium egg 30g (1.06oz or 3/4 cup) spring onion tips (green tips only) 1 tbsp garlic infused oil 1/2 tsp dried thyme 1 & ½ tsp dried oregano 2 tbsp fresh parsley 60g (2.12 oz or 1/2 cup) gluten free breadcrumbs 1 tbsp soy protein milk (lactose free milk, hemp milk, almond milk) 1 tbsp neutral oil (Ricebran, Canola, Olive Oil) Cranberry sauce 125g (4.37oz) dried cranberries Boiling water  1/3 tsp orange zest (Strip from a small orange) 1 & 1/2 tbsp white sugar 1 tsp pinot noir wine (optional) .............................................................................................. METHOD 1. Place the dried cranberries in a large bowl. Pour over boiling water until they are completely submerged. Cover the top of the bowl with clingfilm to keep the steam in. Leave to soak for 20 to 30 minutes, until the cranberries have rehydrated and are soft. 2. While the cranberries soak, make the meatballs. Beat the egg in a small bowl. Roughly chop the green tips of the spring onion and finely chop the fresh parsley. Place the chicken and pork mince, spring onion tips, fresh parsley, beaten egg, garlic infused oil, dried thyme, gluten free breadcrumbs, and soy protein milk (lactose free milk, almond milk or hemp milk) into a large bowl. Mix with your hands until well combined. 3. Roll the mixture into about 21 small meatballs and place on two dinner plates. Place a large non-stick frypan on to heat over medium high heat. Place the dinner plates into the microwave and cook on high for 30 seconds per plate (this will help cook the centre of the meatball).  4. Add the neutral oil to the frypan. Transfer the meatballs into the hot frypan and cook for 5 to 10 minutes until the meatballs are golden and cooked through. Make sure you shake the pan every couple of minutes to move the meatballs so they cook evenly. Once cooked through transfer to a serving plate. 5. While the meatballs cook, finish the cranberry sauce. Zest the orange (the trick is to only zest the bright orange layer and not the bitter white layer underneath). 6. Drain the cranberries using a sieve but save the cranberry water they soaked in (the cranberries should now weigh about 225g or 7.94oz). Transfer the cranberries with 6 to 7 tablespoons of cranberry water to a blender/food processer or use a stick blender. Process until reasonably smooth (a few chunky bits of cranberry are okay).  7. Place into a small saucepan and add the sugar, orange zest and pinot noir wine if using. Place over medium low heat and allow the sugar to dissolve and sauce to reduce slightly (this will take about 5 minutes), stirring occasionally. To burn off the alcohol in the wine allow the sauce to simmer for 1 minute. Once the sauce is your desired consistency remove it from the heat and place in a small bowl. Garnish with orange zest if desired. 8. Serve the chicken and pork meatballs with the cranberry sauce. I would recommend placing a teaspoon in the sauce so people can scoop it onto the meatballs.  Serve meatballs and sauce warm or cold. Make sure you divide the cranberry sauce into 10 serves to stay within the low FODMAP serving size. This is just over a tablespoon per person. 9. If you are making the meatballs and sauce in advance make sure you keep them in the refrigerator.               .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve (123g or approx 3 meatballs) Energy total Protein Fat total          - Saturated Fibre Sodium 1011KJ 15.6g 12.6g 2.9g 1.2g 62.9mg

Diet Tips:Preventing festive flare-ups of IBS

By Peta Hill (Paedeatric dietitian)

This Christmas, many of us with IBS will suffer bloating, wind, abdominal discomfort and/or disturbances in bowel habits - even those us who normally have good symptom control. The combination of high stress levels with excessive consumption of rich foods and alcohol at this time of year can be a recipe for tummy trouble. Here are 5 tips for minimising festive flare-ups of IBS:

1.      Continue to eat balanced meals and snacks



Cocktail party food tends to be high in fat – a gut irritant – and contain hidden FODMAPs in marinades, dips, sauces and fillings. The more you consume, the more likely you are to experience symptoms of IBS. Therefore, continue to eat regular meals and snacks, including something before you go to the event - ideally a balanced low FODMAP light meal with protein, salad/vegetables and starch. This way you won’t arrive starving and be tempted to eat every canapé in sight!

2.      Fill up on low FODMAP wholefoods

Whether it’s drinks and nibbles or a sit-down meal, there will be foods you identify immediately as low or high FODMAP and others that you’re unsure of.  Try to fill-up on those you know you tolerate and simply sample those you’re unsure of. 

Party foods to enjoy - peanuts, hard yellow cheeses, olives, rice crackers, sushi, rice paper rolls, cold meats, smoked salmon, fresh seafood, plain barbequed or roast meats, roast vegetables and greens, onion free salads and fresh berries. 

3.      Enjoy alcohol at alternate events with low FODMAP foods

Alcohol is a gut irritant. Try to indulge in alcohol at alternate events, enjoying alcoholic beverages at one event and drinking sparkling water with lemon or lime at the next. If possible, enjoy alcohol at events where you know there will be low FODMAP food options available and choose sparkling at events with limited low FODMAP options.

4.      Plan recovery phases

Stress and anxiety can trigger IBS symptoms. Don’t over commit yourself this festive season and do schedule some early nights at home. On these nights, eat a well balanced low FODMAP meal, drink lots of water, have no alcohol and limit screen time to promote a good night’s sleep.

5.      When you can bring something, bring a low FODMAP option

When you need to bring a plate, bring something you enjoy and tolerate well. Here are some yummy low FODMAP variations to traditional festive favourites:

Appetiser

Smoked salmon makes a delicious appetiser but is often served on bagels or bread. For a low FODMAP twist on a smoked salmon appetiser try:

·         Smoked Salmon & Cucumber Appetizer and replace Greek yoghurt with lactose-free yoghurt or sour cream if lactose is an issue for you

·         Smoked Salmon Fingerling Potatoes and use lactose-free sour cream if lactose is an issue for you

·         Gluten-free blinis with smoked salmon and again, use lactose-free sour cream if lactose in an issue for you

Entrée

Platters make for fabulous entrees. Try:

·        Italian style antipasti plate but omit garlic and opt for spelt sourdough rather than regular bread

·         Fresh seafood platter

Main

Modify traditional stuffing recipes by:

·         Infusing oil or butter with chunks of garlic and onion, then removing chunks.

·         Using gluten free bread or bread-crumbs instead of regular. I recommend, using toasted cubes of gluten free bread.

 

Diet Tips:Low FODMAP Summer Pudding recipe

Image via http://thenewdaily.com.au/

Summer Pudding       ............................................................................................. Serves 8 (1 serve is low FODMAPs) .............................................................................................. INGREDIENTS 1kg mixed low FODMAP berries (fresh or frozen) 1/2 cup sugar 45ml water Approx 10-12 pieces fresh gluten-free or Monash University Low FODMAP Certified bread (crusts removed) .............................................................................................. METHOD 1.      Place 800g berries, sugar and water in a medium saucepan and cook until juices are infused (about 3-4 minutes for fresh or 8-10 minutes if frozen). 2. Meanwhile, line pudding basin or similarly shaped large bowl with cling film allowing the edges to overhang.  3. Strain the berry mixture with a fine sieve into a large bowl separating the berries and juice.  4. Dip the bread into the berry juice and place into the basin or bowl with bread ensuring that there are no gaps (cut to fit). 5. Spoon remaining berries and juice into bread-line pudding basin or bowl. 6. Place berries into the basin or bowl and gently spoon a couple of tablespoons of berry juice on top. Store the remaining juice in the fridge. 7. Cover pudding with a clean saucer that fits just inside the pudding basin and then put a heavy weight on top (for example, a can or plate).  8. Refrigerate for at least six hours, preferably overnight to develop the flavours.  9. To serve, carefully invert the pudding onto the plate, it may be helpful to use a round-bladed knife. Brush the pudding with remaining berry juice. Decorate with remaining berries.                .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Fibre 759KJ 4.4g 0g 0g 38g 3.95g

Diet Tips:Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 

Ingredients: 
(Serves 4-6)

• 500g of new/baby potatoes

• 4 rashers lean bacon, sliced thinly

• 400g green beans

• 2 tbs chopped chives 

• 2 tbs chopped parsley

• 1 large handful of roasted walnuts

• 4 tbs garlic infused olive oil

• 2 tbs balsamic vinegar

• 1 tsp wholegrain mustard

• ½ tsp Dijon mustard

• 8 twists of black pepper

Methods: 

1. Slice potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes - until fork tender. Drain and set aside to cool (ideally refrigerate overnight). 
2. Trim green bean ends and cut green beans in half.
3. Steam/boil green beans for 3-4 minutes until just tender. Drain and set aside to cool.
4. Cook bacon in a small frying pan until crisp. Drain on paper towel to remove any excess fat. 
5. Prepare vinaigrette by whisking together olive oil, balsamic vinegar, mustards and black pepper.
6. Finely slice chives and parsley and set aside.
7. In a large salad bowl combine potatoes, green beans, bacon, chives, parsley and walnuts. Dress salad with vinaigrette and toss to coat evenly. Refrigerate salad until ready to serve.

Nutrition Information/serve (serves 6): 

Energy	1005kJ
Protein	7.7g
Fat	16.5g
- Saturated fat	2.2g
Carbohydrates	13.7g
- Sugars	2.8g
Sodium	283mg
FODMAPs	Low

Vegetarian/vegan? 

• Swap bacon for extra low FODMAP vegetables like radish slices or baby spinach leaves 

Want extra protein? 

• Add a few hard boiled egg halves and/or an extra handful of walnuts to your salad 

Diet Tips:Low FODMAP Christmas Cake with Brandy Custard

Don't let IBS spoil your Christmas Festivities - have your Christmas Cake and eat it too with this delicious low FODMAP take on a traditional recipe!

 

Low FODMAP Christmas Cake

Ingredients: (serves 12)

• ¼ cup dried banana (19g)
• ¼ cup dried cranberries (40g)
• ¼ cup raisins (50g)
• ¼ cup dried blueberries (40g)
• 1/3 cup brandy (83ml)
• 185g unsalted butter, softened
• 1/2 cup brown sugar (78g)
• 3 eggs
• 3/4 cup canned crushed pineapple, drained (122g)
• 1 cup roughly chopped macadamia nuts (140g)
• 2 cup self-raising gluten-free flour, sifted (270g)
• 1/3 cup lactose-free low fat milk (83ml)
• 1 tsp. ground cinnamon (2.5g)
• 1 tsp. ground nutmeg (2.5g)
• 1 tsp. vanilla essence (5g)

 Method:

1.   Place the mixed dried fruit in a large non-metallic bowl. Add the brandy, stir then cover and stand overnight. Preheat oven to 160°C. Grease and double line a deep 20cm (base measurement) round cake pan.

3.   Place the butter and sugar in a large bowl and beat with electric beaters until light and creamy. Add the eggs gradually and continue to beat until well combined. Stir through the soaked dried fruit, crushed pineapple, chopped macadamias, spices and vanilla essence.

4.   Fold through the flour and milk, until mixture is just combined. Spoon the mixture into the prepared pan and smooth over the surface.

5.   Place the pan on several layers of newspaper and place in the oven. Bake for 1 3/4 hours, or until a skewer inserted into the centre comes out clean. Remove from the oven and set aside to cool. When cake is just warm, slice into 12 equal sized pieces. Drizzle with brandy custard to serve.

Brandy Custard

Ingredients: (serves 12)

• ½ cup gluten free custard powder (65g)
• 5 cups lactose-free low fat milk (1.25L)
• 4 tbs. caster sugar (50g)
• 2 tsp. vanilla extract/paste (10g)
• 4 tbs. brandy (20ml)

Method:

1.   Combine custard powder and 1/2 cup of the milk in a small jug. Stir until smooth.

2.   Place custard mixture, sugar, vanilla extract and remaining milk in a small saucepan over medium-low heat, stirring constantly until custard comes to the boil and thickens. Simmer, stirring for 1 minute. Stir through brandy before serving.

Nutrition Info/serve:

Energy	1976kJ
Protein	7.8g
Carbohydrates	47.8g
Sugars	21.4g
Fat	25.3g
Saturated fat	11.3g
Fibre	2.0g
Calcium	182mg
Sodium	151mg
FODMAPs	LOW

Tips:

• Cake can be made several days in advance and reheated in the microwave before serving.
• Store cake in an airtight container for up to 1 week.