Diet Tips:Low FODMAP zucchini and rice slice

Image via taste.com.au

Low FODMAP Zucchini & Rice Slice .............................................................................................. Adapted from Taste.com.au recipe Serves 4 (1 serve is low FODMAP) .............................................................................................. INGREDIENTS • 1/3 cup white rice  • 2 teaspoons olive oil  • 1 medium zucchini (250g), grated  • 1 small carrot (100g), grated • 3 eggs, lightly beaten  • ¾ cup grated cheddar cheese  .............................................................................................. METHOD Preheat the oven to 180°C. Line base and sides of 9cm x 19cm loaf pan with baking paper, allowing 2cm overhang.  Place rice and 2/3 cup cold water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Simmer, covered, for 10 to 12 minutes. Remove from heat. Stand, covered, for 3 minutes. Add zucchini, carrot, eggs, rice and ½ cup cheese to a large bowl. Stir to combine. Spread mixture in prepared pan. Sprinkle remaining cheese on the top. Bake for 30 to 35 minutes or until golden brown and just set. Set aside to cool. Cut into quarters. Place in microwave-safe, airtight containers. Refrigerate within 2 hours of cooking. .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Sugar Fibre 1208KJ 15.8g 18.3g 8.9g 14.6g 1.7g 1.4g

           

Diet Tips:Low FODMAP Vegetables Muffins

These muffins are a personal favourite of our dietitian, Shirley, who follows a low FODMAP diet to manage her IBS symptoms 

Vegetables Muffins        ............................................................................................. Makes 12 ..............................................................................................   INGREDIENTS • 1 Red capsicum • 2 tomatoes • 1 bunch chopped basil leaves • Green tops of one bunch of spring onions • 10 eggs • ½ cup grated hard cheese (e.g. cheddar) • ½ tsp salt   .............................................................................................. METHOD 1. Pre-heat oven to 180⁰C 2. Rinse outer shell of eggs, crack into a large bowl and whisk  3. Chop the capsicum, tomatoes, basil and spring onion and mix into the whisked eggs. Add salt.  4. Grate cheese and set aside. 5. Spray muffin pans with non-stick spray. Pour mixture into the muffin tray. 6. Sprinkle muffins with cheese  7. Place tray in the oven at 180⁰C for 25-30 minutes.   TIPS • Muffins can be frozen to be enjoyed as an on-the-go breakfast for a couple of weeks. To defrost, place muffins in the microwave for 30 seconds to 1 minute. • You can swap the vegetables in this recipe for your favourite low FODMAP vegetables. Check the Monash University Low FODMAP Diet app for low FODMAP serving sizes