Diet Tips:4 Christmas Leftover Ideas that are low in FODMAPs and great for the whole family!

By Peta Hill (Paediatric dietitian)

 

If your family is fed up with traditional leftovers this Boxing Day, here are some twists to keep them interested:

1.       Mexican – fill gluten free quesadillas or wraps with leftover roast meats and salad. Jamie Oliver’s Boxing Day Quesadillas are super easy and low FODMAP when created with gluten free quesadillas, but note cranberry sauce has yet to be tested – use a small amount to test tolerance or substitute with strawberry jam.

2.       Pasties –Jamie Oliver recommends using leftover vegetables from your roast dinner to fill gluten free pasties – a great idea to get the kids interested in eating their veggies! Substitute leek in this recipe for chives or the green tips of spring onion.

3.       Skewers –thread skewers with leftover ham and canned pineapple chunks and grill until heated through.

4.       Rice paper rolls – leftover meats can also be used to fill sheets of rice paper. Taste’s turkey ricepaper rolls are a great example of this, combining shredded leftover turkey with rice vermicelli noodles, snow peas*, carrot, peanuts and mint in rice paper sheets.

*Fun facts – 5 snow peas are low in FODMAPs and should be tolerated by most individuals with IBS.

Handy hint – involve the kids in meal preparation or bring the ingredients to the table for self-assembly. This encourages picky eaters to be interested in food and interact with new foods.

           

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)