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:Zucchini Pasta with Cabbage and Parmesan salad

By Dr Jaci Barrett

A few weeks ago we shared with you some information about FODMAP stacking, explaining that green foods are safe, some foods have an upper limit, and how this impacts when you combine foods. See here to read this blog again.

We wanted to show you how to “FODMAP stack” in a recipe and tempted you by mentioning a zucchini pasta and cabbage and parmesan salad…. Here it is.

This recipe contains a greenserve of zucchini and a green serve of common cabbage. Both of these foods become amberor red if eaten in larger quantities. If you eat more than 1 cup of common cabbage it will take you to a red serve. Try this as a challenge if you are at the stage of testing your tolerance to FODMAPs. We want you to try to step up your FODMAP intake and relax the diet over time. If you are not ready for that, you can swap common cabbage for red cabbage which is greenuntil even larger servings of 1 ²/₃ cups.

Ingredients:

Zucchini pasta – serves 1

• 1 small zucchini, cut into strips like spaghetti (<100g)
• 2 teaspoons olive oil
• ½ clove garlic, sliced
• 2 anchovies, sliced
• Chilli flakes, ~¹/₄ teaspoon or as desired
• 1 tablespoon grated Parmesan

Cabbage and Parmesan salad – serves 1

• 1 cup thinly sliced cabbage (common or red cabbage – see note above)
• ¹/₃ cup grated carrot
• 10g Parmesan, shaved with vegetable peeler
• 2 teaspoons olive oil
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Method:

Zucchini pasta

1. Heat oil in small fry pan
2. Add sliced garlic and heat for 1 minute to add flavour into the oil
3. Remove garlic slices from pan and discard
4. Add anchovies and chilli and heat for 2 minutes, stir
5. Add zucchini and heat for 2 minutes, stir
6. Transfer to a plate and stir through parmesan

Cabbage and parmesan salad

1. Add cabbage, carrot and parmesan to a bowl and combine
2. Add olive oil, vinegar and salt and pepper

Nutrition Information/serve:

Energy	1509kJ
Protein	16g
Carbohydrates	8g
Fat	28g
Saturated fat	8g
Fibre	7g
Sodium	870mg
Calcium	379mg