Diet Tips:Low FODMAP Summer Millet Salad

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

Image via Alana Scott- A Little Bit Yummy

This low FODMAP summer millet salad makes the perfect salad to take to a summer BBQ! I also love mixing pan-fried fish through the salad to create a light main meal. It is packed full of low FODMAP veggies and refreshing summer flavours. Millet is a relatively unknown low FODMAP food that comes from an ancient seed and is naturally gluten free. It has a light and ever so slightly nutty flavour, which makes it a perfect substitution for bulgar (bourghal) wheat (high FODMAP in serves greater than ¼ cup).

Buying tips: Make sure your low FODMAP stock doesn't include onion, garlic or other high FODMAP ingredients. Garlic infused oil is often found in the oil section of the supermarket.

Summer Millet Salad       ............................................................................................. Serves 6 Cook time: 30 minutes .............................................................................................. INGREDIENTS 200g (7.05 or 1 cup) hulled millet seed  500mls (2 cups) low FODMAP stock (chicken or vegetable) 4 common tomatoes 1 red capsicum (bell pepper) 1 large cucumber 40g (1 &1/2 cups or 1.41oz) rocket (arugula) 15g (1 cup or 0.53oz) fresh parsley 18g (1/3 cup packed or 0.63oz) spring onion (green tips only) 6g (1/3 cup or 0.21oz) fresh basil 2 tsp garlic infused oil 3 tbsp olive oil 3 tbsp lemon juice, 2 tsp zest (2 large lemons) Salt & pepper .............................................................................................. METHOD 1. Place the millet in a medium sized saucepan with the low FODMAP stock. Add a pinch of salt. Cover the saucepan with a lid and place over medium high heat. Bring to a rolling boil and then turn down the heat to low. Allow to simmer for 15 to 20 minutes or until the liquid is absorbed. Remove from heat and stand for 10 minutes to allow the millet to become fluffy. 2. While the millet cooks, prepare the salad ingredients. Deseed and dice the tomatoes and red capsicum (bell pepper), peel and dice the cucumber, roughly chop the rocket (arugula), and finely chop the parsley, basil and green spring onion tips. Zest one of the lemons. Juice the lemons. 3. Place the cooked millet into a large salad bowl. Add the vegetables and herbs. Pour over the garlic infused oil and olive oil, add 2 teaspoons of lemon zest, and 3 tablespoons of lemon juice. Season with a few grinds of black pepper. Mix the salad well. Taste and add more lemon juice or salt as needed. 4. Keep chilled until you are ready to serve. This dish is lovely on its own or makes a great side salad.                .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve Energy total Protein Fat total          - Saturated Carbohydrate Fibre 1345KJ 10.6g 16.4g 2.3g 30.8g 5.4g

Diet Tips:Low FODMAP Aromatic Rice & Lentil Salad

Image via http://hostthetoast.com/indian-spiced-rice-lentil-salad/

Learning to modify your favourite recipes to make them Low FODMAP may seem like a daunting task, but it is easier than you think! Here is another example of a high FODMAP recipe that has been simply adapted to make it low in FODMAPs, without any loss of flavor! Pre-cooking the rice and refrigerating overnight before making this salad also boosts the resistant starch content - giving you a prebiotic boost!
 
Serve on its own as a light vegetarian meal or serve as a side to meat, fish or eggs for a wholesome lunch or dinner option. Simply omit yoghurt or replace with a suitable dairy free alternative to make this recipe vegan.

 

High FODMAP Aromatic Rice & Lentil Salad (serves 6)

• 1 cups basmati rice, rinsed and drained
• 1 cup dried lentils, rinsed and drained*
• ½ cup sliced almonds
• 1 tablespoon oil
• ½ red onion, finely chopped*
• 2 cloves garlic, minced*
• 1 tablespoon ginger, minced
• 1 small jalapeno, seeds and membranes removed, minced
• 1½ teaspoons garam masala
• 1½ teaspoons cumin
• 4⅓ cups water
• 1 teaspoon sugar
• ½ cup sultanas*
• 6 cherry tomatoes, quartered
• 1 small cucumber, chopped
• 1 handful mint leaves
• 1 handful cilantro
• 1 tablespoon lemon juice
• ⅓ cup plain natural yogurt*
• Salt and pepper to taste

* Denotes a high FODMAP ingredient

 

 

 

Low FODMAP Aromatic Rice & Lentil Salad (serves 6)

• 2 cups brown basmati rice, pre-cooked and refrigerated for at least 12 hours
• 1 cup canned lentils, rinsed and drained
• ½ cup sliced almonds
• 1 tablespoon garlic-infused oil
• ½ bunch spring onion green tips, finely chopped
• 1 tablespoon ginger, minced
• 1 small jalapeno, seeds and membranes removed, minced
• 1½ teaspoons garam masala
• 1½ teaspoons cumin
• 1 teaspoon sugar
• ½ cup raisins
• 6 cherry tomatoes, quartered
• 1 small cucumber, chopped
• 1 handful mint leaves
• 1 handful cilantro (coriander)
• 1 tablespoon lemon juice
• ⅓ cup lactose-free plain natural yogurt
• Salt and pepper to taste  

Nutrition information/serve:

 

Energy	1229kJ
Protein	8.8g
Carbohydrates	39.8g
Fat	9.8g
Saturated fat	1.2g
Dietary fibre	5.2g
Sodium	90mg

Other tips for modifying recipes (but keeping the whole family happy) 

• Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.  
• Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve. 
• See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms!    



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.

Diet Tips:Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 

Ingredients: 
(Serves 4-6)

• 500g of new/baby potatoes

• 4 rashers lean bacon, sliced thinly

• 400g green beans

• 2 tbs chopped chives 

• 2 tbs chopped parsley

• 1 large handful of roasted walnuts

• 4 tbs garlic infused olive oil

• 2 tbs balsamic vinegar

• 1 tsp wholegrain mustard

• ½ tsp Dijon mustard

• 8 twists of black pepper

Methods: 

1. Slice potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes - until fork tender. Drain and set aside to cool (ideally refrigerate overnight). 
2. Trim green bean ends and cut green beans in half.
3. Steam/boil green beans for 3-4 minutes until just tender. Drain and set aside to cool.
4. Cook bacon in a small frying pan until crisp. Drain on paper towel to remove any excess fat. 
5. Prepare vinaigrette by whisking together olive oil, balsamic vinegar, mustards and black pepper.
6. Finely slice chives and parsley and set aside.
7. In a large salad bowl combine potatoes, green beans, bacon, chives, parsley and walnuts. Dress salad with vinaigrette and toss to coat evenly. Refrigerate salad until ready to serve.

Nutrition Information/serve (serves 6): 

Energy	1005kJ
Protein	7.7g
Fat	16.5g
- Saturated fat	2.2g
Carbohydrates	13.7g
- Sugars	2.8g
Sodium	283mg
FODMAPs	Low

Vegetarian/vegan? 

• Swap bacon for extra low FODMAP vegetables like radish slices or baby spinach leaves 

Want extra protein? 

• Add a few hard boiled egg halves and/or an extra handful of walnuts to your salad