Diet Tips:Quinoa Breakfast Pudding

By Lucy Taylor (Accredited Practising Dietitian)

Quinoa is a good choice on a low FODMAPs diet as it’s a good source of fibre and is higher in protein than other grains such as rice or corn (though it’s technically a pseudo-grain).

Quinoa flakes are made in a similar way to rolled oats – the grain is steamed and then rolled to create thin flakes. They can be used to make a hot porridge, but they have quite a strong flavour when heated that some people don’t like. When served cold and soaked in milk and a little sweetener, the quinoa has a subtle flavour that pairs well with fresh fruit.

This pudding is a quick, easy and nutritious breakfast for people who don’t have much time for meal preparation in the morning – simply place it in the fridge the night before and it’s ready to serve for breakfast. It’s also a good option for people who prefer to eat their breakfast on their commute or once they arrive at work – just mix everything together in a reusable container instead of a bowl.

LSA is a mix of ground linseed (also known as flaxseed), sunflower seeds and almonds which thickens the pudding, so don’t leave it out! LSA also provides additional dietary fibre, unsaturated fats and vitamin E.

Quinoa Breakfast Pudding .............................................................................................. AUTHOR: Lucy Taylor SERVES: 2 FODMAP LEVEL: 1 serve per sitting is considered low FODMAP .............................................................................................. INGREDIENTS ·         ½ cup rolled quinoa flakes ·         ¾ cup lactose-free milk or soy milk (made with ‘soy protein’ not ‘whole soy bean’) ·         1 tbsp LSA ·         2 tsp maple syrup or sugar ·         Low FODMAP Fruit to serve, e.g. pulp of 1 passion fruit, up to 10 medium strawberries, up to 10 raspberries, up to 20 blueberries, 1-2 chopped small kiwi fruit  *Don't forget to check the Monash University Low FODMAP diet app for details of  serving sizes and suggestions for low FODMAP vegetables! .............................................................................................. METHOD 1.     Place the quinoa, milk, LSA and maple syrup or sugar in a bowl and stir until well combined 2.     Cover using a plate or cling film and place in the fridge overnight 3.   Serve in the morning for breakfast topped with a serve of low FODMAPs fruit .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION (1 serve) Energy total Protein Fat total Carbohydrate 1160kJ 14g 7g 3g

           

Diet Tips:Low FODMAP carrot & cumin dip

Low FODMAP carrot & cumin dip ............................................................................................ Adapted from Taste.com.au Serves 4 .............................................................................................. INGREDIENTS 500g carrots, peeled, coarsely chop    30 ml garlic infused olive oil 1 tsp ground cumin Salt & ground black pepper to taste .............................................................................................. METHOD         Cook the carrot in a large saucepan of salted boiling water for 30 minutes or until tender.   Drain        Place the carrot, oil and cumin in the bowl of a food processor, and process until smooth.         Taste and season with a sprinkle of salt and pepper.      Serve with plain rice crackers and low FODMAP vegetables sticks (carrots, red capsicum and cucumber) .............................................................................................. Please note: One serve of this dip (100g) is low in FODMAPs Tip: You can store this dip for two days in an airtight container in the fridge.

           

Diet Tips:Low FODMAP Muesli Bars

By Peta Hill (Paediatric Dietitian)

Muesli bars are a popular lunchbox item, but with many containing wheat, honey and/or dried fruit they tend to be high FODMAP and thus avoided on a low FODMAP diet. Interestingly, while muesli bars are often thought of as healthy ‘everyday’ foods, they are often better classified as ‘sometimes’ or ‘treat’ foods, containing lots of sugar – as much as some chocolate bars!

These Low FODMAP Muesli Bars (inspired by Georgia Harding’s ‘Healthy No Bake Muesli Bars’ from Well Nourished) are nutrient dense, combining the goodness of oats with sesame, sunflower, pumpkin and flax seeds, and contain just over 1 teaspoon of sugar per serve.  They contain no nuts, so can be packed in the lunchbox of children attending schools with a nut-free policy.

For more tips on packing a Low FODMAP lunchbox, click here.

Health tip:

Seeds are nutrient dense – packed full of vitamins (such as B and E), minerals (including iron and zinc), good fats and fibre. They’re low FODMAP and healthy to include on a low FODMAP diet, especially given the restrictions on many fibre-containing foods, including specific/excessive fruits, vegetables, grains, legumes and certain nuts.

Low FODMAP Muesli Bars .............................................................................................. AUTHOR: Peta Hill Makes approx 15 muesli bars .............................................................................................. INGREDIENTS 100g (1 cup) rolled oats 60g (1/2 cup) sunflower seeds 60g (1/2 cup) pumpkin seeds 60g (1/2 cup) sesame seeds 1 tablespoon of group flax seeds 60g (1 cup) desiccated coconut  1 tsp ground cinnamon  125g olive oil spread 170g (1/2 cup) rice malt syrup .............................................................................................. METHOD 1.     In a small saucepan, melt and combine olive oil                  spread, rice malt syrup and cinnamon. 2.     In a large non-stick fry pan, combine oats, seeds and          coconut and toast over a low heat for approximately            5-10 minutes. 3.     Add dry mix to the oil-syrup-cinnamon mix and mix              until combined*. 4.     Press into a slice tin lined with baking paper and                  freeze for approximately 20-minutes until set. 5.     Cut into squares. I cut the baking paper, lining the tin,        into strips and wrap bars individually. 6.     Store in freezer until use. * If your child doesn’t like ‘bits’ in their baked goods, use a food processer to combine and break down the mixture. .............................................................................................. Handy hint: Use this recipe as a base and experiment with adding other low FODMAP ingredients, such as dried cranberries or nuts (check app for details and serving sizes). NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Sugar Fibre 785KJ 4.1g 14.7g 4.5g 9.9g 5.2g 3.3g

Stay tuned for next week's recipe for a breakfast on-the-go!

Diet Tips:Low FODMAP stewed rhubarb with ginger

Low FODMAP Stewed Rhubarb with Ginger .............................................................................................. Adapted from a Taste.com.au recipe Serves: 6 (1 serve is low FODMAP) .............................................................................................. INGREDIENTS 1 bunch rhubarb (~400g), trimmed, cut into 8 cm lengths 1 navel orange (~130g), juiced 5cm piece fresh ginger, peeled, finely shredded 1/4 cup (55g) brown sugar .............................................................................................. METHOD 1.     Place the rhubarb, orange juice, ginger and sugar in a large saucepan over a medium heat.  2.     Cover and bring to a simmer. Cook, covered, stirring occasionally, for 5-8 minutes or until the rhubarb is soft.  Serve with your favourite cereal (e.g. porridge) or as a healthy dessert.  .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Sugar Fibre 785KJ 4.1g 14.7g 4.5g 9.9g 5.2g 3.3g

Diet Tips:Low FODMAP zucchini and rice slice

Image via taste.com.au

Low FODMAP Zucchini & Rice Slice .............................................................................................. Adapted from Taste.com.au recipe Serves 4 (1 serve is low FODMAP) .............................................................................................. INGREDIENTS • 1/3 cup white rice  • 2 teaspoons olive oil  • 1 medium zucchini (250g), grated  • 1 small carrot (100g), grated • 3 eggs, lightly beaten  • ¾ cup grated cheddar cheese  .............................................................................................. METHOD Preheat the oven to 180°C. Line base and sides of 9cm x 19cm loaf pan with baking paper, allowing 2cm overhang.  Place rice and 2/3 cup cold water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Simmer, covered, for 10 to 12 minutes. Remove from heat. Stand, covered, for 3 minutes. Add zucchini, carrot, eggs, rice and ½ cup cheese to a large bowl. Stir to combine. Spread mixture in prepared pan. Sprinkle remaining cheese on the top. Bake for 30 to 35 minutes or until golden brown and just set. Set aside to cool. Cut into quarters. Place in microwave-safe, airtight containers. Refrigerate within 2 hours of cooking. .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Sugar Fibre 1208KJ 15.8g 18.3g 8.9g 14.6g 1.7g 1.4g

           

Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads Part 1/5

By Dr Jane Varney

Tomato and basil bruschetta

Serves 4

Ingredients:

4 medium tomatoes, deseeded, finely chopped

1/4 cup torn fresh basil leaves

2 teaspoons red wine vinegar

1/4 teaspoon caster sugar

1/4 cup olive oil

8 slices sourdough spelt bread*

Salt and pepper

Method:

1.         Combine tomato, basil, vinegar, sugar and 1 tablespoon of oil in a bowl. Season with salt and pepper.

2.         Preheat grill on medium-high. Place bread on a baking tray. Grill for 1 to 2 minutes each side or until golden. Transfer to plates. Drizzle with remaining oil. Spoon tomato mixture onto toast. Serve.

Stay tuned for the next Monash Uni Certified bread recipes we'll be revealing over the coming weeks!

*Monash University Certified lowFODMAP sourdough spelt bread 

           

Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 2/5

By Dr Jane Varney

Capsicum, feta and chicken sandwiches

Serves 2

Ingredients:

1 chicken breast fillet

Olive oil cooking spray

4 slices, sourdough spelt bread*

125g feta cheese

1 large red capsicum, deseeded, cut into strips

1/4 cup basil leaves

Salt and pepper

Method:

 1.       Cut the chicken breast in half, to form 2 thin fillets. Spray with olive oil. Season with salt and pepper. Heat a frying pan over medium heat. Cook chicken fillets for 3 minutes on each side, or until just cooked through. Remove to a plate. Cover with foil. Stand for 5 minutes. Slice into thin strips.

       2.       Preheat a sandwich press. Lightly spray 4 slices of bread with oil.

       3.       Place 2 slices of bread on a place, oiled side down. Spread with feta. Season with salt and pepper. Top with chicken, peppers and basil.

       4.       Sandwich together with remaining bread slices, oiled side up.

       5.       Cook sandwiches for 5 to 6 minutes or until golden. Serve.

*Monash University Certified low FODMAP sourdough spelt bread