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 Chocolate Pudding

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

This delicious low FODMAP chocolate pudding is sure to be a hit with your whole family.  It is super easy to make and a great way to get kids into the kitchen. I like pairing this dessert with a serve of low FODMAP fruit to balance out its richness.



Chocolate Pudding           ............................................................................................. Serves: 1 Cooking time: 15 minutes                ............................................................................................. INGREDIENTS 70g dark chocolate 2 tbsp white sugar 4 tbsp cornflour (corn starch) 750ml (3 cups) soy protein milk (lactose free milk, almond milk or hemp milk) 1 tbsp unsweetened cocoa powder ¼ tsp instant coffee (finely ground) 1/8 tsp ground cinnamon To Serve: 40g frozen raspberries (crushed) 120g fresh banana (30g per person) 10g dark chocolate (roughly chopped or grated) METHOD 1. Roughly chop 80g of dark chocolate and place it in a coffee mug with 60ml (1/4 cup) of soy protein milk (or low FODMAP milk). Place in the microwave on high for 20 seconds, then stir. Repeat in 10 second increments until the chocolate has melted. 2. In a large microwave proof bowl place the white sugar, cornflour, cocoa powder, instant coffee (crush into a fine powder between two spoons before measuring), and ground cinnamon. Add 250mls (1 cup) of soy protein milk (or lactose free milk) and whisk until smooth. Then whisk in the remaining low FODMAP milk (1 & ¼ cups) and the melted chocolate. 3. Place the large bowl in the microwave and cook on high for two minutes. Then whisk. Repeat the process in 1 minute increments (whisking each time), until the chocolate pudding is thick and coats the back of a metal spoon without running off. This process should take 6 to 8 minutes. Allow the chocolate pudding to cool for two to three minutes. 4. Whisk the pudding just before serving to remove any lumps. Then divide between four cups. Serve with fresh banana, crushed frozen raspberries and grated chocolate.                   .............................................................................................       Buying tips: If you choose to use soy milk make sure you buy one made from soy protein, which is low FODMAP. Otherwise choose another low FODMAP milk option like lactose free milk, hemp milk, or almond milk. When choosing your dark chocolate, check for added high FODMAP ingredients like inulin, high fructose corn syrup, honey or sugar alcohols like sorbitol. Gluten free option: To make this recipe gluten free choose gluten free cornflour, dark chocolate, and cinnamon. NUTRITION INFORMATION per serve Energy total Protein Carbohydrates Sugar Fat total          - Saturated      Fibre 811KJ 1.7g 32.5g 19.4g 6.0g 3.6g 2.6g

Diet Tips:Celebrate Thanksgiving - Low FODMAP Pecan Pie

With Thanksgiving for our American friends just around the corner, we thought it was fitting to make a delicious, low FODMAP Pecan Pie treat to share with your friends and family.

Pecan Pie – serves 8

Ingredients

Gluten Free shortcrust pastry crust

·         1 cup water

·         2 tsp salt

·         90g unsalted butter, chopped and kept cold

·         150g gluten free flour mix (plus ½ cup for kneading)

·         2g Xanthan gum

·         2 eggs

Filling

·         50g unsalted butter, chopped

·         150g brown sugar

·         130ml rice malt syrup

·         30ml maple syrup

·         3 eggs, lightly beaten

·         1 tsp vanilla extract

·         240g pecans

·         Lactose free cream to serve

Method

To make the pastry

·         Preheat oven to 200c

·         In a saucepan, combine water, salt and butter.

·         Bring to a simmer and add the flour and xanthan gum. Stir vigorously with a  wooden spoon. Lower temperature and continue cooking and stirring until the pastry comes away from the sides and is well combined. Remove from heat and let cool to room temperature.

·         When cooled, whisk 1 egg at a time, add the first egg and incorporate fully. If the mixture is a dough texture you may not need the other egg.

·         Turn dough out onto a surface with the extra ½ cup of flour and knead until shiny. ‘

·         Wrap pastry in cling film and refrigerate.

·         When chilled (can leave it overnight) roll pastry between two sheets of baking paper with a rolling pin until 0.5cm thick.

·         Place pastry into greased loose bottom fluted pie dish and press down, trim edges with a knife.

·         Pierce bottom of pastry several times with a fork to avoid it puffing up, blind bake with baking beans or rice for 15 minutes.

·         Reduce oven temperature to 175c

To make filling

·         Place butter, sugar, rice malt and maple syrup into a saucepan and cook over a low-medium heat, stirring until butter melts and mixture is smooth, not grainy.

·         Remove from heat and leave to cool slightly.

·         When cooled, add eggs and vanilla and whisk to combine.

·         Scatter pecans over pastry base and pour syrup over the top.

·         Place pie on an oven tray and bake in the oven for 35 minutes or until filling is browned and firm to touch.

Diet Tips:Low FODMAP Banana Bread Smoothie

By Lyndal McNamara (dietitian) 

Do you often crave desserts but can't spare the calories (or the FODMAPs)? Inspired by a deliciously soft, rich slice of spiced banana bread, this healthy smoothie can be enjoyed for breakfast, lunch or dinner (or hey, why not even dessert!) 

Ingredients: 

• 1 banana, peeled, sliced and frozen 

• 1/2 cup unsweetened almond milk (calcium fortified) 

• 1/4 cup rolled oats 

• 1/4 cup plain low-fat Greek yoghurt* 

• 1/2 tsp vanilla essence 

• 1 pinch of cinnamon 

• 1 pinch of nutmeg 

• 1/2 tsp maple syrup (optional - if you like a sweeter smoothie) 

Method: 

1. Add all ingredients into a blender and blend until smooth and creamy. Serve immediately! 

Tips: 

• * Use a lactose free variety of Greek yoghurt if you malabsorb lactose. 

• Simply omit yoghurt to make this smoothie suitable for vegans, or for an even more decadent twist, add 1 tsp of natural peanut butter! 

• To boost the resistant starch (natural prebiotic) content of your smoothie, try using slightly green bananas. 

Nutrition Info/serve: 

Energy	1007kJ
Protein	11g
Carbohydrates	36g
- Sugars	18g
Fat	4g
- Saturated fat	1g
Fibre	5g
Sodium	81mg
Calcium	196mg
FODMAPs	Low

Diet Tips:Low FODMAP Christmas Cake with Brandy Custard

Don't let IBS spoil your Christmas Festivities - have your Christmas Cake and eat it too with this delicious low FODMAP take on a traditional recipe!

 

Low FODMAP Christmas Cake

Ingredients: (serves 12)

• ¼ cup dried banana (19g)
• ¼ cup dried cranberries (40g)
• ¼ cup raisins (50g)
• ¼ cup dried blueberries (40g)
• 1/3 cup brandy (83ml)
• 185g unsalted butter, softened
• 1/2 cup brown sugar (78g)
• 3 eggs
• 3/4 cup canned crushed pineapple, drained (122g)
• 1 cup roughly chopped macadamia nuts (140g)
• 2 cup self-raising gluten-free flour, sifted (270g)
• 1/3 cup lactose-free low fat milk (83ml)
• 1 tsp. ground cinnamon (2.5g)
• 1 tsp. ground nutmeg (2.5g)
• 1 tsp. vanilla essence (5g)

 Method:

1.   Place the mixed dried fruit in a large non-metallic bowl. Add the brandy, stir then cover and stand overnight. Preheat oven to 160°C. Grease and double line a deep 20cm (base measurement) round cake pan.

3.   Place the butter and sugar in a large bowl and beat with electric beaters until light and creamy. Add the eggs gradually and continue to beat until well combined. Stir through the soaked dried fruit, crushed pineapple, chopped macadamias, spices and vanilla essence.

4.   Fold through the flour and milk, until mixture is just combined. Spoon the mixture into the prepared pan and smooth over the surface.

5.   Place the pan on several layers of newspaper and place in the oven. Bake for 1 3/4 hours, or until a skewer inserted into the centre comes out clean. Remove from the oven and set aside to cool. When cake is just warm, slice into 12 equal sized pieces. Drizzle with brandy custard to serve.

Brandy Custard

Ingredients: (serves 12)

• ½ cup gluten free custard powder (65g)
• 5 cups lactose-free low fat milk (1.25L)
• 4 tbs. caster sugar (50g)
• 2 tsp. vanilla extract/paste (10g)
• 4 tbs. brandy (20ml)

Method:

1.   Combine custard powder and 1/2 cup of the milk in a small jug. Stir until smooth.

2.   Place custard mixture, sugar, vanilla extract and remaining milk in a small saucepan over medium-low heat, stirring constantly until custard comes to the boil and thickens. Simmer, stirring for 1 minute. Stir through brandy before serving.

Nutrition Info/serve:

Energy	1976kJ
Protein	7.8g
Carbohydrates	47.8g
Sugars	21.4g
Fat	25.3g
Saturated fat	11.3g
Fibre	2.0g
Calcium	182mg
Sodium	151mg
FODMAPs	LOW

Tips:

• Cake can be made several days in advance and reheated in the microwave before serving.
• Store cake in an airtight container for up to 1 week.