Diet Tips:Low FODMAP Pumpkin and Zucchini savoury slice

By Lyndal McNamara (APD)

 

 

Pumpkin and Zucchini savoury slice        ............................................................................................. Serves 6 ..............................................................................................   INGREDIENTS 2 tsp garlic infused olive oil  300g Jap pumpkin, grated  5 eggs  ¼ cup gluten-free plain flour  ½ cup reduced fat ricotta  250g zucchini, grated, moisture removed  2 tbs. chopped fresh chives  2 tbs. chopped fresh continental parsley  ½ bunch spring onions, chopped, green tips only  250g punnet cherry tomatoes, halved ½ cup reduced-fat tasty cheese, grated  Balsamic glaze, to serve (check ingredients to ensure contains no high FODMAP ingredients such as honey)    .............................................................................................. METHOD 1. Preheat oven to 180 degrees. Grease and line a 26x16cm (base measurement) slice pan  2. Heat oil in a large frying pan. Cook grated pumpkin for 3-4 minutes or until beginning to soften.  3. Whisk the eggs, egg whites and flour in a large mixing bowl until combined. Stir in ricotta, cooked pumpkin, zucchini, chives, parsley and spring onion tips.  4. Pour mixture into prepared slice pan. Scatter cherry tomatoes on top of mixture and lightly press down.  5. Bake for 50 minutes or until lightly golden and cooked through when tested with a skewer.  6. Sprinkle with grated cheese and bake for a further 10 minutes, or until cheese is melted and golden.  7. Cut slice into 6 even pieces. Drizzle with balsamic glaze to serve.               ..............................................................................................   NUTRITION INFORMATION per serve Energy total Protein Carbohydrates Fat total          - Saturated       Fibre Sodium 792KJ 13.4g 9.9g 10.3g 3.8g 1.9g 1674mg

Diet Tips:Roast Pumpkin, Halloumi & Millet Salad with Lemon-Herb Dressing

By Monica Rundle & Lyndal McNamara 

Serves 4

Fancy a meat free meal this week? Packed with plant sourced protein, healthy unsaturated fats and filling dietary fibre, this delicious vegetarian recipe ticks all of the boxes! Best of all it is low in FODMAPs, so suitable for the whole family to enjoy. 

Ingredients

Salad:

·       1 tsp. olive oil

·       ½ Japanese pumpkin, cut into large pieces (approx. 1kg)

·       1 tsp. cumin

·       1 tsp. cinnamon

·       1 tsp. paprika

·       200g canned brown lentils

·       1 C cooked millet

·       1 tbsp. currants

·       2 C rocket

·       1 tbsp. pine nuts

·       1tsps. pumpkin seeds

·       150g halloumi cheese, cut into 1cm thick slices

·        

Dressing:

·       1 bunch coriander, roughly chopped

·       Juice of 2 lemons

·       ¼ C olive oil

·       ½ tsp. cumin

·       ½ tsp. ground coriander

·       Salt and pepper to taste

Method

Step 1	Pre heat oven to 180 degrees Celsius. Toss pumpkin in oil, paprika, cumin and cinnamon and place on lined baking tray. Roast in oven for 45 minutes of until tender.
Step 2	In the meantime, drain and rinse lentils well. Add lentils, millet, currents and rocket to a salad bowl.
Step 3	In a frying pan, add pumpkin seeds and pine nuts and lightly toast. Stir frequently and remove from heat once golden brown. Add to salad bowl.
Step 4	Preheat a nonstick frying pan over a high heat. Place halloumi slices in the pan, sear the first side for one minute and flip and sear for 1-2 minutes on the second side. The cheese should be golden and crunchy on the outside and soft inside. Once cooked, remove and add to salad bowl.
Step 5	Remove the cooked pumpkin from the oven and add to the salad bowl.
Step 6	Add all the dressing ingredients to a jar and shake to combine. Poor dressing over salad and gently toss salad together.

Tips: 
- To make this recipe suitable for vegans or dairy free, omit halloumi cheese or replace with suitable dairy-free cheese alternative 
- Halloumi cheese can be quite high in salt, so we recommend choosing a salt-reduced variety if available 

Nutrition Information/serve: 

Energy	2048kJ
Protein	19.5g
Carbohydrates	32.3g
Fat	29.5g
Saturated fat	7.3g
Sodium	1100mg*
Calcium	380mg

*Calculated with recipe using non-salt reduced halloumi