Diet Tips:4 Christmas Leftover Ideas that are low in FODMAPs and great for the whole family!

By Peta Hill (Paediatric dietitian)

 

If your family is fed up with traditional leftovers this Boxing Day, here are some twists to keep them interested:

1.       Mexican – fill gluten free quesadillas or wraps with leftover roast meats and salad. Jamie Oliver’s Boxing Day Quesadillas are super easy and low FODMAP when created with gluten free quesadillas, but note cranberry sauce has yet to be tested – use a small amount to test tolerance or substitute with strawberry jam.

2.       Pasties –Jamie Oliver recommends using leftover vegetables from your roast dinner to fill gluten free pasties – a great idea to get the kids interested in eating their veggies! Substitute leek in this recipe for chives or the green tips of spring onion.

3.       Skewers –thread skewers with leftover ham and canned pineapple chunks and grill until heated through.

4.       Rice paper rolls – leftover meats can also be used to fill sheets of rice paper. Taste’s turkey ricepaper rolls are a great example of this, combining shredded leftover turkey with rice vermicelli noodles, snow peas*, carrot, peanuts and mint in rice paper sheets.

*Fun facts – 5 snow peas are low in FODMAPs and should be tolerated by most individuals with IBS.

Handy hint – involve the kids in meal preparation or bring the ingredients to the table for self-assembly. This encourages picky eaters to be interested in food and interact with new foods.

           

Diet Tips:Modifying Recipes - High FODMAP to Low FODMAP

By Lyndal McNamara (Dietitian)

Starting a Low FODMAP diet can be challenging, particularly when you are cooking for a family who may not share your dietary requirements. Learning to modify your family's favourite recipes to make them Low FODMAP (and/or add high FODMAP ingredients later) is a simple way to avoid cooking multiple different meals each night. Below is an example of one of my favourite stir-fry recipes, which has been modified to make it Low FODMAP without loss of flavour or familiarity. 

High FODMAP Beef Stir-fry (serves 4)

Ingredients:

• 400g lean beef stir-fry strips
• 1 tbs. olive oil
• 1 tablespoon garlic, minced*
• 2 tablespoons honey*
• 1 tablespoon reduced-salt soy sauce
• 1 tablespoon finely grated fresh ginger
• 440g packet Udon noodles*
• 200g snow peas*
• 150g cauliflower florets*
• 150g carrot, cut into sticks
• 2 tablespoons oyster sauce
• 3 shallots, thinly sliced*
• 1 tablespoon toasted sesame seeds, to serve 

* Denotes high FODMAP ingredients 

Low- FODMAP Beef Stir-fry (serves 4)

Ingredients:

• 400g lean beef stir-fry strips
• 1 tbs. garlic infused olive oil
• 2 tablespoons maple syrup
• 1 tablespoon reduced-salt soy sauce
• 1 tablespoon finely grated fresh ginger
• 200g packet dry rice noodles
• 200g carrot, cut into sticks
• 150g red capsicum, cut into strips
• 150g green beans, cut in half
• 2 tablespoons oyster sauce
• ½ bunch spring onion, green tops only, thinly sliced
• 1 tablespoon toasted sesame seeds or crushed peanuts, to serve

Method:

1. Combine beef slices, maple syrup, soy sauce and ginger in a medium bowl and set aside.
2. Meanwhile, cook rice noodles according to packet instructions.
3. Add garlic infused olive oil to a wok or large, deep frying pan and set over high heat.
4.  Add beef to wok and stir-fry until browned all over; set aside.
5. Add vegetables to wok; stir-fry for 5 minutes, or until tender. Add reserved beef, cooked noodles, oyster sauce and sliced spring onion green tops to wok and toss to combine.
6. Divide stir-fry among serving plates and sprinkle with sesame seeds or peanuts to serve.

Recipe Ingredients

The Finished Product

Nutrition Information/serve:

Energy	1506kJ
Protein	26.2g
CHO	37.5g
Fat	10.5g
Saturated fat	2.5g
Sodium	725mg
Iron	3.9mg

Energy

1506kJ

Protein

26.2g

CHO

37.5g

Fat

10.5g

Saturated fat

2.5g

Sodium

725mg

Iron

3.9mg

Other tips for modifying recipes (but keeping the whole family happy) 

• Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.  
• Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve. 
• See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms! 

           

Diet Tips:Low FODMAP Chicken and Gnocchi Pasta Bake

Recipe by Lyndal McNamara (Dietitian)

Serves 5-6

Ingredients:

• 1 large zucchini, diced
• 1 large red capsicum, diced
• 200g Jap pumpkin, diced
• 2 tsp. garlic infused olive oil
• 1x 500g packet gluten-free gnocchi*
• 1x 500g jar tomato passata (tomato puree)
• 100g baby spinach leaves
• 1 large handful fresh basil leaves
• 400g cooked chicken breast, shredded
• 2 tsp. cracked black pepper
• ½ cup grated parmesan cheese

Method:

1. Preheat oven to 220°C. Spray a large baking dish with olive oil spray.
2. Add chopped zucchini, capsicum and pumpkin to baking dish and toss with garlic-infused olive oil to coat. 
3. Roast vegetables in oven for 20-25 minutes or until beginning to soften.
4. Meanwhile, cook gnocchi according to packet instructions; drain and set aside. 
5. Heat tomato passata in a large pot and stir through baby spinach leaves and basil leaves until wilted slightly. Add cooked chicken, black pepper, gnocchi and roasted vegetables and stir to coat in sauce.
6. Pour gnocchi and sauce mixture back into the baking dish and top with grated Parmesan. Bake for a further 10-15 minutes or until golden.

Tips:

• *Gluten-free gnocchi is typically made from Low FODMAP ingredients including potato, potato flour/rice flour/corn flour and egg. Be sure to check the packet first for any added high FODMAP ingredients.
• Consider including one or more serves of 'moderate' FODMAP vegetables during the rechallenge phase or as tolerated for a prebiotic boost (e.g. substitute Jap pumpkin for butternut pumpkin or sweet potato, add a small amount of green peas etc.) - use the app to guide you.

Nutrition Information/serve:

Energy	1721kJ
Protein	31.8g
Fat	9.2g
Saturated fat	3.6g
Carbohydrates	50.6g
Fibre	8g
Sodium	802mg

Diet Tips:Zucchini Pasta with Cabbage and Parmesan salad

By Dr Jaci Barrett

A few weeks ago we shared with you some information about FODMAP stacking, explaining that green foods are safe, some foods have an upper limit, and how this impacts when you combine foods. See here to read this blog again.

We wanted to show you how to “FODMAP stack” in a recipe and tempted you by mentioning a zucchini pasta and cabbage and parmesan salad…. Here it is.

This recipe contains a greenserve of zucchini and a green serve of common cabbage. Both of these foods become amberor red if eaten in larger quantities. If you eat more than 1 cup of common cabbage it will take you to a red serve. Try this as a challenge if you are at the stage of testing your tolerance to FODMAPs. We want you to try to step up your FODMAP intake and relax the diet over time. If you are not ready for that, you can swap common cabbage for red cabbage which is greenuntil even larger servings of 1 ²/₃ cups.

Ingredients:

Zucchini pasta – serves 1

• 1 small zucchini, cut into strips like spaghetti (<100g)
• 2 teaspoons olive oil
• ½ clove garlic, sliced
• 2 anchovies, sliced
• Chilli flakes, ~¹/₄ teaspoon or as desired
• 1 tablespoon grated Parmesan

Cabbage and Parmesan salad – serves 1

• 1 cup thinly sliced cabbage (common or red cabbage – see note above)
• ¹/₃ cup grated carrot
• 10g Parmesan, shaved with vegetable peeler
• 2 teaspoons olive oil
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Method:

Zucchini pasta

1. Heat oil in small fry pan
2. Add sliced garlic and heat for 1 minute to add flavour into the oil
3. Remove garlic slices from pan and discard
4. Add anchovies and chilli and heat for 2 minutes, stir
5. Add zucchini and heat for 2 minutes, stir
6. Transfer to a plate and stir through parmesan

Cabbage and parmesan salad

1. Add cabbage, carrot and parmesan to a bowl and combine
2. Add olive oil, vinegar and salt and pepper

Nutrition Information/serve:

Energy	1509kJ
Protein	16g
Carbohydrates	8g
Fat	28g
Saturated fat	8g
Fibre	7g
Sodium	870mg
Calcium	379mg

Diet Tips:SOME Foods - Northern Indian Butter Chicken & Vegetables

Smother veggies in this Monash Low FODMAP Certified Northern Indian Butter Chicken sauce from 'SOME Foods' and even the fussiest “no veggie” eater won’t be able to resist!

Image by SOME Foods

Ingredients (Serves 4):

• 1 jar of SOME Foods Northern Indian Butter Chicken
• 400g skinless chicken
• 300g red capsicum
• 300g carrot
• 160g baby spinach
• 300g basmati rice

Method:

1. Slice the chicken into strips or dice into cubes.  Slice the capsicum into lengths and finely slice the carrot.  Chop any large baby spinach leaves.
2. Heat a medium fry pan or pot over a medium heat. Add the chicken and cook until browned. Add the capsicum and carrot to the pan, then add the jar of SOME Foods Northern Indian Butter Chicken. Stir to combine and simmer until the chicken is cooked through. Add the baby spinach and stir through.
3. Cook the rice according to the directions on the packet.
4. Serve with the cooked rice.

Nutrition Information/serve:

Energy	2749kJ
Protein	10.3g
Fat	19.4g
Saturated fat	7.0g
Carbohydrates	51.7g
Dietary fibre	3.1g
Sodium	1117mg

Where can I buy SOME Foods products?

• SOME Foods Monash Low FODMAP Certified products are available for purchase online and from selected stockists within Australia. Please note that SOME Foods currently do not ship their products internationally.
• To buy online or see a full list of stockists, please see the SOME Foods website: http://somefoods.com.au/pages/some-foods-stockists