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 Green Smoothie

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

Need breakfast on the run? Or an afternoon pick me up? Then this low FODMAP green smoothie is the perfect option. The smoothie combines the refreshing pineapple flavour with the tang of the goat’s milk yoghurt to create a delicious drink. Goat’s milk yoghurt is low FODMAP and has a slightly runnier texture than lactose free yoghurt, which means it is a great option for smoothies. I suggest freezing your pineapple pieces in advance to create a more refreshing drink.



Buying tip: If you decide to use soy milk make sure it is made from soy protein and not hulled or whole soy beans (these contain higher levels of FODMAPs).

 

Green Smoothie           ............................................................................................. Prep: 5 minutes Serves: 1                ............................................................................................. INGREDIENTS 130g (4.59oz) of fresh pineapple (chopped into pieces & frozen) 38g (1.34oz) or 1 cup of baby spinach 60ml (1/4 cup) goat’s milk yoghurt (or lactose free yoghurt) 80ml (1/3 cup) soy protein milk (almond milk, lactose free milk, hemp milk or coconut milk) 1 tbsp dried shredded coconut 2 tsp chia seeds 6 large ice cubes METHOD Advanced Prep: Peel and then remove the core of the pineapple, before chopping into small pieces. Lay the pineapple pieces on a sheet of baking paper on a baking tray and pop into the freezer until frozen (this will stop the pineapple freezing into one big lump). Then transfer the pieces into a plastic bag or container and place back into the freezer.   1.      Place the pineapple pieces, baby spinach, goat’s milk yoghurt, soy protein milk (or low FODMAP milk), dried shredded coconut, and chia seeds into the blender. Then add the ice cubes – if you are using unfrozen pineapple, add a couple more ice cubes. 2.      Blend until smooth. If your mixture is too cold and won’t blend, add a little bit more low FODMAP milk and then continue blending. 3.      Serve immediately and enjoy!