Diet Tips:Quinoa Breakfast Pudding

By Lucy Taylor (Accredited Practising Dietitian)

Quinoa is a good choice on a low FODMAPs diet as it’s a good source of fibre and is higher in protein than other grains such as rice or corn (though it’s technically a pseudo-grain).

Quinoa flakes are made in a similar way to rolled oats – the grain is steamed and then rolled to create thin flakes. They can be used to make a hot porridge, but they have quite a strong flavour when heated that some people don’t like. When served cold and soaked in milk and a little sweetener, the quinoa has a subtle flavour that pairs well with fresh fruit.

This pudding is a quick, easy and nutritious breakfast for people who don’t have much time for meal preparation in the morning – simply place it in the fridge the night before and it’s ready to serve for breakfast. It’s also a good option for people who prefer to eat their breakfast on their commute or once they arrive at work – just mix everything together in a reusable container instead of a bowl.

LSA is a mix of ground linseed (also known as flaxseed), sunflower seeds and almonds which thickens the pudding, so don’t leave it out! LSA also provides additional dietary fibre, unsaturated fats and vitamin E.

Quinoa Breakfast Pudding .............................................................................................. AUTHOR: Lucy Taylor SERVES: 2 FODMAP LEVEL: 1 serve per sitting is considered low FODMAP .............................................................................................. INGREDIENTS ·         ½ cup rolled quinoa flakes ·         ¾ cup lactose-free milk or soy milk (made with ‘soy protein’ not ‘whole soy bean’) ·         1 tbsp LSA ·         2 tsp maple syrup or sugar ·         Low FODMAP Fruit to serve, e.g. pulp of 1 passion fruit, up to 10 medium strawberries, up to 10 raspberries, up to 20 blueberries, 1-2 chopped small kiwi fruit  *Don't forget to check the Monash University Low FODMAP diet app for details of  serving sizes and suggestions for low FODMAP vegetables! .............................................................................................. METHOD 1.     Place the quinoa, milk, LSA and maple syrup or sugar in a bowl and stir until well combined 2.     Cover using a plate or cling film and place in the fridge overnight 3.   Serve in the morning for breakfast topped with a serve of low FODMAPs fruit .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION (1 serve) Energy total Protein Fat total Carbohydrate 1160kJ 14g 7g 3g

           

Diet Tips:Zesty Moroccan chicken and roast vegetable salad with quinoa

By Lyndal McNamara

Zesty Moroccan chicken & roast vegetable salad with quinoa          ............................................................................................. Serves: 4 (1 serving size is low FODMAP) .............................................................................................. INGREDIENTS 1 cup butternut pumpkin, diced  2 medium carrots, diced  2 small red capsicum, diced  2 small zucchini, diced  1 tbs. extra virgin olive oil  1/2 cup Quinoa, dry, rinsed  1 cup water  1 tsp. turmeric  400g skinless chicken breast, diced  1tsp. extra virgin olive oil 1 cup canned chickpeas, drained and rinsed 2 tbs. Moroccan spice mix (20g)  5 cups baby spinach leaves, washed  Morrocan Spice Mix Moroccan Spice Mix:  5 teaspoons ground nutmeg  5 teaspoons ground cumin  5 teaspoons ground coriander  2 1/2 teaspoons allspice  2 1/2 teaspoons ground ginger  1 1/4 teaspoons black pepper  1 1/4 teaspoons cinnamon  Salad Dressing 1 tsp. smoked paprika*  Juice of 1 orange 1 tbs. extra virgin olive oil  Zest of 1 orange  .............................................................................................. METHOD 1. Preheat oven to 200o c and line a large baking tray with baking paper 2. Place diced vegetables on baking tray and drizzle with 1 tbs. extra virgin olive oil (season with cracked black pepper if desired) then bake in oven for 30 minutes or until vegetables are soft and golden.   3. Meanwhile, add water and turmeric to dry quinoa and cook in a saucepan on a low-moderate heat for 12-15 minutes, stirring occasionally. Cover and stand for a further 5 minutes and then fluff quinoa with a fork.  4. Meanwhile, heat 1 tsp. oil in a large sauté pan or pot and cook chicken until lightly browned. Add Moroccan spice mix and chickpeas and cook for a further 2-3 minutes until fragrant.  5. Combine orange juice, orange zest, smoked paprika and olive oil in a small jug, set aside.  6. Add roasted vegetables, quinoa and baby spinach leaves to the cooked chicken and stir until spinach leaves wilt slightly.  7. Add salad dressing and stir to combine.    ............................................................................................. Tips and tricks:  • Use microwaveable quinoa or brown rice to save time!  • Make a large batch of Moroccan spice mix in advance and keep on hand in an airtight container in your pantry  *Smoked paprika has not been tested for its FODMAP content, however paprika has been tested and is low FODMAP. Omit this ingredient according to your own tolerance or replace with regular paprika if desired.              .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve (123g or approx 3 meatballs) Energy total Protein Fat total          - Saturated      Carbohydrate      Sugars      Fibre      Sodium 1777KJ 30.4g 18.9g 3.4g 30.6g 6.9g 7.3g 199mg

 

Diet Tips:Summer smoothies!

By Marina Iacovou (Accredited Practising Dietitian, PhD Candidate)

Making smoothies are a great way to involve the kids and something everyone can enjoy. They are also quick and easy to make, with minimal mess.

The ingredient options for your smoothies are endless. You can mix ingredients together to suit your preference and even on a low FODMAP diet there’s still plenty of variety. This is also a good way to introduce small amounts of moderate or high FODMAP containing foods back into your diet. Read here and here on why re-introduction is important.

Here are some smoothie ideas to get you started – they are fruity and contain dairy:

 

·         Banana and strawberries or banana and blueberries

OR

·         Simply strawberry

OR

·         Cantaloupe and passionfruit

OR

·         Kiwi fruit

With

·         Soy milk, yoghurt and lots of ice

A favourite in our home is:

Banana and Blueberry Smoothie (Serves 4)

•          2-3 large sized bananas
•          Large handful of blueberries – at least 20-30
•          300 ml Soy milk
•          250g Vanilla yoghurt
•          Lots of ice

Tips and hints

•         Use lactose-free plain yoghurt and add 2 drops of vanilla essence, for vanilla flavoured yoghurt
•         Use any low FODMAP milk - each variety will give you a different flavour. See an here for alternative milk options 
•         Add 1 teaspoon of flaxseed oil for essential fatty acids, omega 3 and omega 6.
•         Add 1 teaspoon of oat bran for extra fibre.
•        Add 1-2 teaspoons of maple or rice-malt syrup (or honey when reintroducing foods) for extra sweetness.
•       If you are reintroducing foods into your diet, try adding a higher FODMAP containing fruit into the mix – you only need to add in a small amount to start with.  For example try 30g of mango or 30g of watermelon and add it with banana or strawberries or both.

 

•           If you are reintroducing lactose-containing dairy into your diet, try any yoghurt you have been missing. It may be fruit-based, plain or vanilla.
•            Including dairy adds calcium to the diet for growing bones and the need for maintaining good bone health as we get older. 

•            Dairy is also a great source of protein for the recovery and repair of tired muscles and an energy booster after an endurance event, or a day of hard labouring work. 
•            The addition of fruit helps add fibre to your diet, essential for good bowel health, and contain vitamins and antioxidants which is always a plus.

Enjoy! 

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 Anzac Day Biscuits

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

Image by Alana Scott- A Little Bit Yummy

ANZAC day is a special time of year where New Zealanders and Australians gather to celebrate our war heroes, and the soldiers who have dedicated their lives to protecting us. In honour of them I have developed a delicious low FODMAP ANZAC biscuit. It’s soft and chewy with yummy hints of sunflower seeds and coconut. Enjoy!

Anzac Day Biscuits         ............................................................................................. Serves: 15 biscuits (1 biscuit per serve) Prep time: 15 minutes Cooking time: 10 minutes                ............................................................................................. INGREDIENTS 100g dairy free spread (or butter) 2 & ½ tbsp golden syrup 100g (1/2 cup) brown sugar 1 tbsp boiling water 1 tsp baking soda 95g (1/2 cup + 2 tablespoons) gluten free plain flour 55g (1/2 cup + 2 tablespoon) dried desiccated coconut 75g (3/4 cup) rolled oats 3 tbsp sunflower seed or pumpkin seeds 1 tsp chia seeds  2 tbsp boiling water METHOD   1. Preheat the oven to 170ºC (340ºF) bake function. Line two baking trays with baking paper. 2. Melt the dairy free spread (or butter), golden syrup and brown sugar in a medium sized saucepan over medium low heat. Stir occasionally. Then remove from heat. 3. Dissolve the baking soda in 1 tablespoon of boiling water. Then mix through syrup in the saucepan. The mixture should go golden and frothy. 4. Add the gluten free plain flour, dried desiccated coconut, rolled oats, sunflower seeds (pumpkin seeds) to the saucepan. To stop the biscuits going crumbly, mix the chia seeds with 2 tablespoon of boiling water in a small cup. Once they go gooey, add them to the saucepan. 5. Mix the ingredients until well combined.  6. Using a tablespoon or dessertspoon, scoop the mixture onto the trays (leave enough space between each biscuit for them to flatten slightly as they cook). Evenly space the biscuits and flatten the top of each biscuit with your fingers or a fork. The batter should make 15 biscuits. 7. Place in the oven and bake for about 10 to 12 minutes, remove once golden. I recommend checking the biscuits after 8 minutes, as sometimes they cook faster than expected! 8. Allow the biscuits to cool and then transfer them to an airtight container. These should keep for 5 days. Enjoy!

 

Diet Tips:The Classic Burger

By Marina Iacovou (Accredited Practising Dietitian and PhD Candidate)

This is a classic beef burger recipe with a twist. Burgers are quick and easy to make, and can include a variety of vegetables. They can also be low FODMAP, or a good way to re-introduce some moderate-high FODMAP-containing foods back into your diet.

Recipe - makes 6-8 burgers: (Preparation time 15 minutes, cooking time ~5-10 minutes)   Ingredients: ·         Beef burgers o   500g lean beef mince o   1 egg o   1 tablespoon of olive oil o   ½ cup spring onion (green part) – finely chopped o   ¼ cup of fresh continental (flat) parsley – finely chopped o   ¼ cup of fresh coriander – finely chopped o   Handful of chives o   1 medium sized carrot – grated o   2 medium sized button mushrooms* – finely chopped o   Cracked pepper ·         Accompaniments and condiments o   Bread / roll / bun of your choice o   Fresh tomato / lettuce / cucumber o   Hard cheese – cheddar / tasty / haloumi o   Tomato sauce / BBQ sauce / lemon juice *N.B Mushrooms are high in FODMAPs, but have been included in this recipe to give an example of how to introduce small amounts of high FODMAP foods during the rechallenge phase of the low FODMAP diet. Method: Combine beef, egg, olive oil, selected vegetables, herbs and spices into a large bowl and mix together. Divide mixture into 6-8 portions and roll into balls.   Spray or drizzle olive oil into a pan or on a BBQ plate. Heat oiled pan/BBQ plate first before placing burgers. Cook burgers on a medium heat for ~3 minutes each side or until cooked through. Add fresh salad vegetables, cheese and condiments of your choice, as toppings to the cooked burger and bun.                                                                     Tips and hints: ·         Adding a little bit of chopped vegetables like mushroom, carrots and/or zucchini adds moisture, colour and helps to increase vegetable intake for kids and adults alike ·         For a crispy bun, cut in half and chargrill the top side, or both sides ·         For melted cheese, top the inside of the bun with your choice of cheese and place under the grill. Haloumi can be cooked on its own in the pan or BBQ plate ·         Use your choice of herbs and spices e.g. cumin, mint ·         Use other vegetables in the burger mixture e.g. finely chopped zucchini ·         Add a small amount of the white spring onion or more mushroom, if re-introducing high FODMAP foods back into your diet ·         Whether you are serving burgers for the family, in a social setting, or at a BBQ, place all salad vegetables, cheese and condiments in the middle of the table, and everyone can add what they like to their burger ·         Include a variety of gluten-free, wholemeal, sourdough spelt breads/rolls in the middle of the table ·         For a vegetarian / vegan burger recipe please see an earlier blog post http://bit.ly/1DWLqOs Enjoy!