Diet Tips:Low FODMAP Vegetables Muffins

These muffins are a personal favourite of our dietitian, Shirley, who follows a low FODMAP diet to manage her IBS symptoms 

Vegetables Muffins        ............................................................................................. Makes 12 ..............................................................................................   INGREDIENTS • 1 Red capsicum • 2 tomatoes • 1 bunch chopped basil leaves • Green tops of one bunch of spring onions • 10 eggs • ½ cup grated hard cheese (e.g. cheddar) • ½ tsp salt   .............................................................................................. METHOD 1. Pre-heat oven to 180⁰C 2. Rinse outer shell of eggs, crack into a large bowl and whisk  3. Chop the capsicum, tomatoes, basil and spring onion and mix into the whisked eggs. Add salt.  4. Grate cheese and set aside. 5. Spray muffin pans with non-stick spray. Pour mixture into the muffin tray. 6. Sprinkle muffins with cheese  7. Place tray in the oven at 180⁰C for 25-30 minutes.   TIPS • Muffins can be frozen to be enjoyed as an on-the-go breakfast for a couple of weeks. To defrost, place muffins in the microwave for 30 seconds to 1 minute. • You can swap the vegetables in this recipe for your favourite low FODMAP vegetables. Check the Monash University Low FODMAP Diet app for low FODMAP serving sizes

Diet Tips:Low FODMAP Mixed berry and yoghurt granola bar

By Lyndal McNamara (APD)

 

Mixed berry and yoghurt granola bar        ............................................................................................. Makes 12 ..............................................................................................   INGREDIENTS 2 cups rolled oats ¼ cup finely shredded coconut  2 tbs. macadamia nut meal  2 tbs. chia seeds  1 egg white  2 tbs. peanut oil  ¼ cup pure maple syrup  150g mixed berries  200g Plain Greek/natural yoghurt  50g white chocolate melts, melted    .............................................................................................. METHOD 1. Preheat oven to 180 degrees. Line a 16 x 26cm slice pan with baking paper.  2. Combine all ingredients in a large mixing bowl  3. Press mixture into pan  4. Bake for 30 minutes or until golden  5. Drizzle with melted white chocolate and cut into slices to serve               .............................................................................................. NUTRITION INFORMATION per bar Energy total Protein Carbohydrates Fat total          - Saturated       Fibre Sodium 702KJ 3.9g 16.2g 9.5g 3.2g 2.1g 19mg

Diet Tips:New App Food Category - Nutritional Drinks

We get many enquiries from dietitians about the FODMAP content of nutritional drinks, so are excited to announce the latest product to join our Monash University Low FODMAP Certification program, ProNourish™ by Nestle Health Science. 

ProNourish™ is a nutritious, low FODMAP drink that can be included as a mini-meal or snack by people with digestive sensitivities such as IBS. The drink provides a range of vitamins and minerals, is high in protein, a source of fibre, and importantly, low in FODMAPs, as confirmed by analyses performed at Monash University laboratories. 

This final point differentiates the Nestle product from other similar products in the market place, many of which contain high FODMAP ingredients such as inulin and fructo-oligosaccharides (FOS). ProNourish™ is available in two delicious flavours, French Vanilla and Strawberry Banana. 

The product is listed in the Monash University Low FODMAP diet smartphone app under the new, ‘Nutritional Drinks’ category and is available for purchase by US consumers both in-store and online. 

           

Diet Tips:Low FODMAP Oat, Cranberry & Choc Chip Energy Balls

Looking for a low FODMAP pick me up? Try these delicious energy balls for the perfect school lunchbox treat, post workout snack or afternoon tea!

Ingredients (makes 12 balls):

• 1 cup (80g) rolled oats
• 1/2 cup (90g) dried cranberries
• 1/4 cup (64g) peanut butter
• 3 tbs. (60g) maple syrup
• 1/2 cup (15g) puffed quinoa
• 2 tbs. (30g) mini dark chocolate chips

Method:

1. Place oats into a food processor and process until they are flour like in consistency
2. Add cranberries, peanut butter and maple syrup to food processor and continue to process until a dough begins to form and stick together.
3. Add puffed quinoa and chocolate chips and pulse several times until well distributed through the dough.
4. Using a large spoon, scoop out a spoonful of dough and roll between your hands into neat ball shapes. Place balls in an airtight container and store in the fridge.

Nutrition Information/serve:

Energy	464kJ
Protein	2.5g
Fat	4.4g
Sat fat	1.1g
CHO	14.5g
Fibre	1.6g
Sodium	2.3mg

Diet Tips:A Guide to Low FODMAP Meal Planning

By Lyndal McNamara (Dietitian) 

Meal planning is a great skill to have, not only for those with special dietary needs, but anyone who leads a busy lifestyle (let’s be honest, that’s most of us!).

As a dietitian with IBS, planning my meals in advance not only saves precious time during the week but also helps ensure that my low FODMAP diet is nutritionally balanced and well thought out (helping me avoid uncomfortable mistakes!).

Here is an example of what my typical day looks like. I like to use the Australian Guide to Healthy Eating (AGHE) to help plan out my day according to the number of serves I need of different foods from the five food groups. As a 23 year old female, the AGHE recommends that each day I aim for:

-          5 serves vegetables/legumes/beans

-          2 serves of fruit

-          6 serves of grain/cereal foods

-          2 ½ serves meat/alternatives

-          2 ½ serves dairy foods

Check out the AGHE website for more information about the 5 food groups and how much you need each day (this varies depending on your age, gender and activity level)

https://www.eatforhealth.gov.au/food-essentials

Sample Meal Plan:

Breakfast	Porridge with yoghurt, cinnamon & banana ½ cup cooked rolled oats (120g) 1 tsp. chia seeds (5g) 1 tbs. low-fat milk (25g)* low-fat natural yoghurt (100g)* 1 medium banana (100g)  Sprinkle of cinnamon
Snack	Small handful mixed nuts (30g)
Lunch	Moroccan chicken & roast vegetable salad: chicken tenderloins (40g) ¼ cup roasted sweet potato (35g) ¼ cup roasted red capsicum (26g) ½ cup baby spinach leaves (19g) ¼ cup canned chickpeas (42g) 1 tbs. garlic infused oil (to cook chicken and vegetables) 1 tbs. Moroccan spice mix (cumin, coriander, cinnamon & ginger  ½ cup cooked quinoa
Afternoon Tea	2 x wholemeal crackers (18g)  2 slices low-fat cheese (40g)
Dinner	Beef stir-fry  Beef stir-fry strips (65g)  ¼ cup red capsicum (26g) ¼ cup carrot (30g) ¼ cup green beans (43g)   ¼ cup bok choy (22g) 1 tsp grated ginger (3g)  ½ red chilli (14g) 2 tsp oyster sauce (10g) 2 tsp soy sauce (10g) 1 cup steamed brown rice
Supper/dessert	Tub of low-fat yoghurt (200g)*  1 cup strawberries (140g)

*I am not lactose intolerant so use regular dairy products. Please substitute for a lactose free alternative if you malabsorb lactose.

	Total/day
Energy	7223kJ
Protein	103.5g
Carbohydrates	170.7g
-          Sugar	68.0g
Fat	63.6g
-          Saturated fat	14.8g
Dietary fibre	31.4g
Iron	12.8mg
Calcium	1075mg
Sodium	2059mg
Total FODMAPs (excluding lactose)	LOW

Meal Planning tips: 

• Set aside a few hours each weekend to think about the coming week and plan your meals using the Monash App. Decide what you will have for dinner each night (at a bare minimum) and use this plan to write a shopping list. 

• Busy week ahead? Why not spend a few hours each Sunday afternoon cooking 1-2 healthy low FODMAP meals to set aside or freeze for those hectic weeknights! 

• Pre-prepare and stock your fridge with healthy low FODMAP snacks such as tubs of low-fat yoghurt (lactose free if needed), small zip-lock bags of low FODMAP nuts, cut up vegetable sticks (carrot, cucumber, capsicum) with Roasted Red Pepper & Pumpkin Hummus or Low FODMAP Tzatziki Dip, low FODMAP fruit, cheese and plain crackers etc.