Diet Tips:Meal planning your day for a low FODMAP diet?

By Shirley Webber

Stuck for ideas on what to make for your meals this week? Check out our app for some recipes to add some flavour to your day.

We have highlighted some of our favourite recipes from the low FODMAP app, our blog and a new addition to add variety to your recipe bank.

Breakfast	Vegetable and egg muffins http://fodmapmonash.blogspot.com.au/2016/02/vegetables-muffins.html
Morning snack	Yoghurt and mixed berries One tub of lactose free yoghurt with a hand full of mixed berries with optional oats. (See the app for the recipe in the breakfast sections.)
Lunch	Tuna salad with cruskits Nicoise salad with tuna and for some extra crunch you may like to have your salad with some rice cruskits. (See the lunch recipe section to guide you on making this salad and enjoy with our low FODMAP certified cruskits from Arnott’s)
Afternoon snack	Eggplant dip and vegetables Carrots, cucumber and red capsicum with 4 Tbs of eggplant dip Yes you may be thinking 'but isn’t eggplant dip usually high in FODMAPs?' Well this one isn’t. Ingredients: 2 medium eggplants (about 2 pounds or 900 grams) 60 ml lemon juice 1/4 teaspoon ground cumin 1/2 teaspoon sea salt – or normal salt 2 tablespoons chopped fresh parsley leaves 1 tablespoon olive oil 2 tablespoons of cottage cream cheese – optional Directions: Preheat the oven to 200°C. Line a baking tray with baking paper. Place eggplants on the tray and prick the skin of the eggplant several times with a toothpick. Roast for 35 minutes or until eggplant is soft. Set aside to cool. Cut the eggplants in half lengthways. Using a spoon, scoop out the flesh into a bowl and roughly chop. Add the lemon juice, olive oil, cumin and salt. Mash with a fork until well combined. Store in an airtight container and refrigerate until you are ready to use the dip. Enjoy!
Dinner	Grilled steak, steamed vegetables and wedges (See the dinner recipe section in the app for a guide on making this meal)
Dessert	Cranberry jelly and fruit (See our app dessert section for this and more delicious treats to try)

           

Diet Tips:Rote Grütze – Red fruit pudding

By Shirley Webber

Ingredients: 200g Strawberries 100g Raspberries 30g Blueberries 20g Cherries 1 Vanilla bean pod 350ml Cranberry juice or red grape juice 2 Tbsp. Corn starch 30g Sugar	Zutaten: 200 Gramm Erdbeere 100 Gramm Himbeere 30 Gramm Heidelbeere 20 Gramm Kirsche 1 Vanilleschoten 0,35 Liter roter Fruchtsaft (Cranberry-Saft oder Traubensaft) 2 EL Speisestärke 30 Gramm Zucker
Serves: 4 25 minutes	Portionen: 4 25 Minuten
Directions: Wash berry mix, dry and halve the large berries and remove stones from the cherries. Halve the vanilla pods lengthways and scrape out the seeds. Stir the corn starch in with 2 Tbsp. of water until smooth and add to the boiling fruit juice. Stir while the mixture is boiling and add the prepared fruits. Remove from heat and add sugar to taste. Stir the mixture. Leave to cool. Remove vanilla bean just before serving. Fill the red fruit mixture in glasses and serve with lactose free yoghurt and garnish with dark chocolate.	Zubereitung: Gemischte Beeren putzen, kurz waschen und große Beeren evtl. halbieren und entsteinen Kirschen. Die Vanilleschoten längs halbieren und das Mark herauskratzen. Vanilleschoten und –mark und den Fruchtensaft aufkochen. Stärke und 2 EL Wasser glatt rühren und in den kochenden Fruchtsaft gießen. Unter Rühren aufkochen und die vorbereiteten Früchte dazugeben. Vom Herd nehmen und mit Zucker abschmecken. Rühren Mischung. Grütze abkühlen lassen. Vanilleschote kurz vorm Servieren entfernen. Die Rote Grütze in Gläser füllen, laktosefreie Joghurt dazugeben und mit dunkle Scokolade garnieren.