Diet Tips:The Classic Burger

By Marina Iacovou (Accredited Practising Dietitian and PhD Candidate)

This is a classic beef burger recipe with a twist. Burgers are quick and easy to make, and can include a variety of vegetables. They can also be low FODMAP, or a good way to re-introduce some moderate-high FODMAP-containing foods back into your diet.

Recipe - makes 6-8 burgers: (Preparation time 15 minutes, cooking time ~5-10 minutes)   Ingredients: ·         Beef burgers o   500g lean beef mince o   1 egg o   1 tablespoon of olive oil o   ½ cup spring onion (green part) – finely chopped o   ¼ cup of fresh continental (flat) parsley – finely chopped o   ¼ cup of fresh coriander – finely chopped o   Handful of chives o   1 medium sized carrot – grated o   2 medium sized button mushrooms* – finely chopped o   Cracked pepper ·         Accompaniments and condiments o   Bread / roll / bun of your choice o   Fresh tomato / lettuce / cucumber o   Hard cheese – cheddar / tasty / haloumi o   Tomato sauce / BBQ sauce / lemon juice *N.B Mushrooms are high in FODMAPs, but have been included in this recipe to give an example of how to introduce small amounts of high FODMAP foods during the rechallenge phase of the low FODMAP diet. Method: Combine beef, egg, olive oil, selected vegetables, herbs and spices into a large bowl and mix together. Divide mixture into 6-8 portions and roll into balls.   Spray or drizzle olive oil into a pan or on a BBQ plate. Heat oiled pan/BBQ plate first before placing burgers. Cook burgers on a medium heat for ~3 minutes each side or until cooked through. Add fresh salad vegetables, cheese and condiments of your choice, as toppings to the cooked burger and bun.                                                                     Tips and hints: ·         Adding a little bit of chopped vegetables like mushroom, carrots and/or zucchini adds moisture, colour and helps to increase vegetable intake for kids and adults alike ·         For a crispy bun, cut in half and chargrill the top side, or both sides ·         For melted cheese, top the inside of the bun with your choice of cheese and place under the grill. Haloumi can be cooked on its own in the pan or BBQ plate ·         Use your choice of herbs and spices e.g. cumin, mint ·         Use other vegetables in the burger mixture e.g. finely chopped zucchini ·         Add a small amount of the white spring onion or more mushroom, if re-introducing high FODMAP foods back into your diet ·         Whether you are serving burgers for the family, in a social setting, or at a BBQ, place all salad vegetables, cheese and condiments in the middle of the table, and everyone can add what they like to their burger ·         Include a variety of gluten-free, wholemeal, sourdough spelt breads/rolls in the middle of the table ·         For a vegetarian / vegan burger recipe please see an earlier blog post http://bit.ly/1DWLqOs Enjoy!

Diet Tips:Caccuiccio (Seafood Stew)

By SOME Foods - http://somefoods.com.au/

Caccuiccio (Seafood Stew)         ............................................................................................. Serves: 4 ............................................................................................. Ingredients 1 jar of SOME Foods Capsicum, Olive & Chilli Sauce 1 tablespoon (15mls) extra virgin olive oil 1 small fennel bulb (no more than 200g) 2 medium sized carrots (about 200g) 1 cup (250ml) white wine 1 teaspoon salt 400g white fish fillets (such as mullet, mulloway, snapper or flathead) 400g green (raw) prawn meat Optional for garnish Lemon (cut into wedges) Parsley Preparation Remove stalks, any rough outer leaves and the base from the fennel bulb, then dice into ½ cm cubes. Make sure the final prepared amount weighs no more than 200g (as single serving sizes of 100g contain high amounts of Oligos – fructans and Polyols – mannitol) Peel the carrots and remove both ends, then dice into ½ - 1 cm cubes. Cut the fish into roughly 3cm cubes. Devein the prawns (if needed) Method – the sauce Heat the olive oil in a medium, heavy based, pot or pan over high heat then add the diced fennel and carrot. Fry until the fennel starts to brown.  Add the white wine and deglaze the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck to the pan). Turn the heat down to medium then add the jar of Capsicum, Olive & Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put the lid on and turn the heat to low, stirring occasionally.  When the carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes of fish, stirring to incorporate. Put the lid back on and continue simmering until the seafood is cooked (roughly another 4-5 minutes). Serve with 1 cup of cooked rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt bread.

Diet Tips:Slow-cooked low-FODMAP Lamb Casserole

By Lyndal McNamara 

Slow-cooked low-FODMAP Lamb Casserole ............................................................................................. Serves: 8 .............................................................................................   Ingredients 1 kg diced lamb 2 tbs. garlic infused olive oil 5 rashers short-cut bacon, diced 1 tbs. ground coriander 1 tbs. ground cumin 1 tsp. ground cardamom ½ cup red wine ½ cup tomato paste 1 x tin diced tomatoes 1 tin canned lentils, drained and rinsed 2 cups beef stock (no onion or garlic) 3 large carrots, chopped 1 kg potato, cooked and mashed (add 1 tbs. milk, 1 tbs. butter and 1 tsp. black pepper) Parsley, to garnish Method Heat oil in a large, heavy based pan Cook lamb in batches until browned, set aside In the same pan, cook bacon until browned, add spices and cook for a further minute or until fragrant Add red wine, tomato paste, diced tomatoes, lentils and stock, bring to the boil Add cooked lamb, carrot and sauce mixture into a slow cooker Cook on medium heat setting for 5-6 hours or until meat is tender and flaky and sauce has thickened Serve with mashed potato and garnish with parsley    NUTRITION INFORMATION per serve Energy total Protein CHO Fat total          - Saturated Sodium 2409KJ 53g 26g 24g 7g 1032mg Tips: Use lean diced lamb where possible This casserole can be cooked in a large batch and stored in the freezer for a convenient mid-week meal

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:Not just another stir fry!

By Marina Iacovou (PhD Candidate and Accredited Practising Dietitian)

Following on from our recent blogpost of a low FODMAP stir-fry recipe, keep in mind that a stir-fry is one of those dishes that can be made in many different ways – to suit all tastes and tolerance levels. A stir-fry may be made low FODMAP to start with, but when symptoms are well-controlled and you are ready to re-introduce foods into your diet, add in a moderate-FODMAP ingredient and continue to monitor your symptoms. If well tolerated, next time include another ingredient from the moderate-high FODMAP group. When you get started with re-introducing foods into your diet, you may like to try an ingredient you have missed eating for some time, or work with your dietitian to create a list of ingredients to be re-introduced first.

Stir-fries can be made to suit vegans, vegetarians, pescatarians and meat-eaters – the options are many.  Some other dishes that can be adapted in the same way include, pizza, wraps consisting of a variety of meats, tofu and vegetables, and baked potatoes. See link for a previous blogpost on baked potatoes http://bit.ly/1SzdxH2

Below is a list of the many ingredients you may include from the green serves (low FODMAP), the amber serves (moderate FODMAP) and the red serves (high FODMAP) for a stir-fry that suits your tastes and tolerance-level. All of these and more can be found in our Monash University low FODMAP diet app.

Low FODMAP (green)	Moderate FODAMP (amber)
Carrots	Snow peas (7 pods)
Capsicum	Celery
Green beans	Button mushroom (1/2 tablespoon)
Firm Tofu	Savoy cabbage (3/4 cup)
Chicken	Coconut
Been	Hazelnuts (20 nuts/30g)
Prawns	Peas (18)
Spring onion (green part)	High FODMAP (high)
Lemon / lime juice	Spring onion / shallots
Oyster sauce	Garlic
Bean sprouts	Mushrooms
Bok choy	Snow peas (10 pods)
Choy sum	Cauliflower
Red cabbage	Silken tofu
Snow peas (5 pods)	Almond / cashews
Peanuts	Mung beans

You may also like to include white, basmati or brown rice as the base to your stir-fry dish. Alternatively, try rice based noodles such as rice vermicelli.

Flavour with chilli, a variety of herbs and spices and garlic infused oil - for example, some ginger or galangal and lemongrass with coriander. You may also like to add, soy sauce, oyster sauce or a sweet and sour sauce. There are many ways to flavour a stir-fry and other dishes – it all depends on your preference.

Here are some images of a stir-fry I created at home which included a number of low FODMAP and moderate FODMAP ingredients, flavoured with ginger, coriander, an Asian stir-fry sauce and lime, served with basmati rice.

              

Please feel free to share your ingredient ideas for a stir-fry with us and others – not all stir-fries need to be the same.

Enjoy!