Diet Tips:Tropical Low FODMAP Millet Porridge Recipe

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



This tropical millet porridge is a great way to start the day! It’s creamy and contains delicious hints of coconut, strawberry and banana. Millet is a versatile low FODMAP grain and makes a great porridge alternative if you can’t tolerate oats.  To make mornings easier,  you can cook the millet in advance and reheat it with low FODMAP milk in the morning (see cooking notes).

Dried shredded coconut can contain moderate levels of FODMAPs at a ½ cup serve. This recipe only contains 1 tablespoon per serve so it is well within the safe low FODMAP limits.

Tropical Low FODMAP Millet Porridge       ............................................................................................. Serves 2 Cook time: 30 minutes .............................................................................................. INGREDIENTS Millet porridge 130g (4.6oz or 2/3 cup) hulled millet seed  1 & 2/3 cups water (boiling) Pinch of salt 170ml (2/3 cup) soy protein milk (lactose free milk or almond milk) Toppings 2 tbsp  dried shredded coconut (1 tbsp per person) 6 medium strawberries (3 per serve) 60g common banana (30g per serve) Few pinches (up to ¼  tsp) cinnamon 2 tsp pure Maple syrup (1 tsp per serve) .............................................................................................. METHOD 1. Toast the millet seed in a saucepan over medium high heat for about 2-3 minutes until it starts to go golden. Add the boiling water and a pinch of salt. Then cover and simmer on the lowest heat setting for 15 to 20 minutes, until most of the water absorbs and the millet is soft. Allow to stand for 5 minutes.  2. Peel and slice the banana, and cut the strawberries into quarters. 3. Once the millet is cooked you can then stir through your choice of low FODMAP milk until it is creamy (add more low FODMAP milk if needed). Stir through the shredded coconut and a few pinches of cinnamon. Divide between two bowls and top with the strawberries, banana and a drizzle of pure maple syrup. Enjoy!             .............................................................................................. Notes for cooking millet night before: Complete step one in the method. Store the millet in an air tight container in the refrigerator. In the morning break up the millet using a fork. Transfer to bowls and add your low FODMAP milk. Heat in the microwave until warm. Then stir through the cinnamon, shredded coconut and low FODMAP fruit. Drizzle with maple syrup.               .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated      Carbohydrate      Fibre 352KJ 3.8g 2.6g 0.003g 7.9g 1.6g

Diet Tips:Summer smoothies!

By Marina Iacovou (Accredited Practising Dietitian, PhD Candidate)

Making smoothies are a great way to involve the kids and something everyone can enjoy. They are also quick and easy to make, with minimal mess.

The ingredient options for your smoothies are endless. You can mix ingredients together to suit your preference and even on a low FODMAP diet there’s still plenty of variety. This is also a good way to introduce small amounts of moderate or high FODMAP containing foods back into your diet. Read here and here on why re-introduction is important.

Here are some smoothie ideas to get you started – they are fruity and contain dairy:

 

·         Banana and strawberries or banana and blueberries

OR

·         Simply strawberry

OR

·         Cantaloupe and passionfruit

OR

·         Kiwi fruit

With

·         Soy milk, yoghurt and lots of ice

A favourite in our home is:

Banana and Blueberry Smoothie (Serves 4)

•          2-3 large sized bananas
•          Large handful of blueberries – at least 20-30
•          300 ml Soy milk
•          250g Vanilla yoghurt
•          Lots of ice

Tips and hints

•         Use lactose-free plain yoghurt and add 2 drops of vanilla essence, for vanilla flavoured yoghurt
•         Use any low FODMAP milk - each variety will give you a different flavour. See an here for alternative milk options 
•         Add 1 teaspoon of flaxseed oil for essential fatty acids, omega 3 and omega 6.
•         Add 1 teaspoon of oat bran for extra fibre.
•        Add 1-2 teaspoons of maple or rice-malt syrup (or honey when reintroducing foods) for extra sweetness.
•       If you are reintroducing foods into your diet, try adding a higher FODMAP containing fruit into the mix – you only need to add in a small amount to start with.  For example try 30g of mango or 30g of watermelon and add it with banana or strawberries or both.

 

•           If you are reintroducing lactose-containing dairy into your diet, try any yoghurt you have been missing. It may be fruit-based, plain or vanilla.
•            Including dairy adds calcium to the diet for growing bones and the need for maintaining good bone health as we get older. 

•            Dairy is also a great source of protein for the recovery and repair of tired muscles and an energy booster after an endurance event, or a day of hard labouring work. 
•            The addition of fruit helps add fibre to your diet, essential for good bowel health, and contain vitamins and antioxidants which is always a plus.

Enjoy! 

Diet Tips:Quinoa Porridge with Banana & Yoghurt

By Shirley Webber (Research Dietitian)

 

Looking for a gluten free low FODMAP breakfast. Here is a nutritious option to help boost your morning energy.

Ingredients:

• 125 ml water

• 250ml lactose free milk (low fat alternative if tolerating lactose)

• 50g quinoa flakes (raw) or 160g cooked

• 1 banana

• 50g lactose free yoghurt or if tolerating dairy opt for a plain low fat Greek yoghurt

• 1 tsp maple syrup

• Sprinkle of cinnamon (optional)

NUTRITIONAL INFORMATION per serve
Energy total Protein Carbohydrates Sugar Fat total -          Saturated Fibre	1968kJ 19.3g 76.4g 37.8g 8.9g 4.2g 6.7g

 

 

 

 

Directions:

1.       In a small saucepan, bring the water and half of the milk to the boil on the stove, then add your quinoa flakes, Turn the heat down to low and allow to simmer for approximately 5 minutes.

2.       Meanwhile slice 1 medium banana and set aside.

3.       When the quinoa reaches a thickened consistency pour into a bowl and top off with the remaining milk. Add the yoghurt and banana with a drizzle of maple syrup. Sprinkle some cinnamon over the quinoa porridge for extra flavour.

Enjoy!