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:4 ways with 2 slices of beetroot

 

By Lyndal McNamara (dietitian)

 

 

Thought beetroot was off the menu? Think again! A 2 slice serve of cooked beetroot is actually low in FODMAPs. Wondering what to do with just 2 slices? Check out these great recipe ideas!

 

 



 

Beetroot dip: 2 Slices cooked beetroot (20g) + 2 tbs. creamed cottage cheese + 1 tbs. walnuts + 1 tsp. chopped chives + 1 tbs. grated parmesan cheese + salt & pepper to taste. Blitz all ingredients together in a food processor until combined into a crunchy dip! Serve with vegetables sticks.



Beetroot & Salad Sandwich: 2 slices spelt sourdough bread + 2 tbs. beetroot dip (see above) or 2 slices cooked beetroot + 1 cup low FODMAP salad vegetables (e.g. carrot, cucumber, red capsicum, watercress etc.)



Roasted Pumpkin, Quinoa and Beetroot Salad: 1/2 cup cooked quinoa + 1/2 cup roasted jap pumpkin + 2 slices roasted beetroot (20g) + 1/4 cup roasted zucchini + 1 tbs. crumbled feta + 1 tbs. fresh parsley leaves + 1 tsp. balsamic vinegar + 1 tsp. extra virgin olive oil.



Berry and Beetroot Smoothie Bowl: 1 cup frozen raspberries + 1 small frozen banana + 2 slices cooked beetroot + 3 tbs. almond milk. Blitz ingredients in a food processor until smooth and 'soft serve' like in consistency. Pour into a bowl and top with 1 tbs. shredded coconut + 1 tsp. chia seeds + 1 tbs. crushed & roasted almonds.