Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads Part 1/5

By Dr Jane Varney

Tomato and basil bruschetta

Serves 4

Ingredients:

4 medium tomatoes, deseeded, finely chopped

1/4 cup torn fresh basil leaves

2 teaspoons red wine vinegar

1/4 teaspoon caster sugar

1/4 cup olive oil

8 slices sourdough spelt bread*

Salt and pepper

Method:

1.         Combine tomato, basil, vinegar, sugar and 1 tablespoon of oil in a bowl. Season with salt and pepper.

2.         Preheat grill on medium-high. Place bread on a baking tray. Grill for 1 to 2 minutes each side or until golden. Transfer to plates. Drizzle with remaining oil. Spoon tomato mixture onto toast. Serve.

Stay tuned for the next Monash Uni Certified bread recipes we'll be revealing over the coming weeks!

*Monash University Certified lowFODMAP sourdough spelt bread 

           

Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 3/5

By Dr Jane Varney

Panzanella Salad

Serves 4

Image from taste.com.au

Ingredients:

4 large red capsicum, deseeded and cut in half

4 slices sourdough spelt bread*

1/3 cup (80ml) extra virgin olive oil

250g cherry tomatoes, halved

100g pitted kalamata olives, halved

1/2 cup torn basil leaves

1 tablespoon balsamic vinegar

Method:

1.       Place capsicum under the griller for 10-15 minutes, turning occasionally until skins blacken and blister. Turn occasionally. Place aside to cool.

2.       Brush bread with 1 tablespoon of oil. Place bread under the griller until lightly charred. Tear into bite-sized pieces.

3.       Peel capsicum over a bowl to save juice. Discard skins. Cut into 3cm wide strips.

4.       Place bread, capsicum, tomatoes, olives and basil in a large bowl.

5.       Season bread mixture with salt and pepper.

6.       Whisk remaining oil, vinegar and capsicum juice together. Season with salt and pepper. Pour dressing over salad.

7.       Toss salad gently and serve

*Monash University Certified low FODMAP sourdough spelt bread

           

Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 4/5

By Dr Jane Varney

Chicken sandwich

Serves 2

Ingredients:

4 slices sourdough spelt bread*

4 teaspoons margarine

100g cooked chicken, chopped

¼ cup (75g) mayonnaise

3 teaspoons lemon juice

3 teaspoons basil leaves, finely chopped

3 teaspoons parsley, finely chopped

Salt and pepper 

Method:

1.       Spread each slice of bread with margarine.

2.       Place the chicken, mayonnaise, lemon juice, basil, mint, salt and pepper in a bowl and mix to combine.

3.       Place chicken mixture on two slices of bread. Sandwich remaining bread slices on top.

4.       Cut sandwiches into small triangles and serve. 

*Monash University Certified low FODMAP sourdough spelt bread

           

Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 5/5

By Dr Jane Varney

Ham, swiss cheese, & spinach toasties

Serves 2

Image via simplyrecipes.com

Ingredients:

4 slices sourdough spelt bread*

4 teaspoons butter

1 teaspoon dijon mustard

2 slices swiss cheese

2 slices leg ham

20g (1/2 cup) baby spinach leaves 

Method:

1. Preheat a sandwich maker

2. Spread 4 slices of bread with butter

3. Turn over 2 slices of bread and spread with mustard. Top with cheese, ham and spinach. Sandwich together with the remaining 2 slices of bread. Buttered sides should face out. 

4. Place sandwiches in the sandwich maker and cook for 2-3 minutes, or until bread is golden brown and cheese is melted. 

*Monash University Certified low FODMAP sourdough spelt 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:Low FODMAP Chicken Madras with Monash Certified sauce

By SOME Foods

 

Chicken Madras         ............................................................................................. Serves: 4                ............................................................................................. INGREDIENTS 1 jar of SOME Foods Southern Indian Madras 1kg of chicken pieces (bone in, skin on) or 600g deboned chicken pieces 250ml low FODMAP chicken or vegetable stock (guide on how to make your own below) 1/4 cup cornflour (make sure it's 100% corn) 1 Tbsp oil 4 medium carrots, peeled and cut in half 4 small potatoes, peeled and cut in quarters METHOD Preheat the oven to 160°C. Put the cornflour in a shallow bowl and toss in the chicken pieces until lightly and evenly coated. Heat the oil on the stove top in a heavy based casserole dish large enough to fit the all chicken pieces in a single layer. Fry the chicken pieces for about 3 minutes on all sides or until golden. Remove the chicken to a plate for now. Add to the casserole dish a jar of SOME Foods Southern Indian Madras and the stock. Stir to combine and heat until the sauce is bubbling. Add the carrots, potatoes and chicken pieces to the casserole dish and arrange so that the ingredients are mostly covered by the fluid - they don't need to be completely submerged. Put the lid on the casserole dish and place into the pre-heated oven. Cook for about 2 hours if you're using chicken with the bones in and for about 1 hour if you're using deboned chicken, turning the chicken pieces once or twice during this time.  Check the fluid levels when you're turning the chicken and if it's starting to look dry, add a bit of water or more stock if you have some on hand. (We didn't need to add any more to our 30cm casserole dish when we made this recipe.) Remove from the oven and serve with gluten free bread or naan to mop up the sauce that will have thickened slightly from the cornflour.

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