Diet Tips:Serving suggestions for Monash University Certified low FODMAP sourdough spelt breads 2/5

By Dr Jane Varney

Capsicum, feta and chicken sandwiches

Serves 2

Ingredients:

1 chicken breast fillet

Olive oil cooking spray

4 slices, sourdough spelt bread*

125g feta cheese

1 large red capsicum, deseeded, cut into strips

1/4 cup basil leaves

Salt and pepper

Method:

 1.       Cut the chicken breast in half, to form 2 thin fillets. Spray with olive oil. Season with salt and pepper. Heat a frying pan over medium heat. Cook chicken fillets for 3 minutes on each side, or until just cooked through. Remove to a plate. Cover with foil. Stand for 5 minutes. Slice into thin strips.

       2.       Preheat a sandwich press. Lightly spray 4 slices of bread with oil.

       3.       Place 2 slices of bread on a place, oiled side down. Spread with feta. Season with salt and pepper. Top with chicken, peppers and basil.

       4.       Sandwich together with remaining bread slices, oiled side up.

       5.       Cook sandwiches for 5 to 6 minutes or until golden. Serve.

*Monash University Certified low FODMAP sourdough spelt bread

           

Diet Tips:4 ways with 2 slices of beetroot

 

By Lyndal McNamara (dietitian)

 

 

Thought beetroot was off the menu? Think again! A 2 slice serve of cooked beetroot is actually low in FODMAPs. Wondering what to do with just 2 slices? Check out these great recipe ideas!

 

 



 

Beetroot dip: 2 Slices cooked beetroot (20g) + 2 tbs. creamed cottage cheese + 1 tbs. walnuts + 1 tsp. chopped chives + 1 tbs. grated parmesan cheese + salt & pepper to taste. Blitz all ingredients together in a food processor until combined into a crunchy dip! Serve with vegetables sticks.



Beetroot & Salad Sandwich: 2 slices spelt sourdough bread + 2 tbs. beetroot dip (see above) or 2 slices cooked beetroot + 1 cup low FODMAP salad vegetables (e.g. carrot, cucumber, red capsicum, watercress etc.)



Roasted Pumpkin, Quinoa and Beetroot Salad: 1/2 cup cooked quinoa + 1/2 cup roasted jap pumpkin + 2 slices roasted beetroot (20g) + 1/4 cup roasted zucchini + 1 tbs. crumbled feta + 1 tbs. fresh parsley leaves + 1 tsp. balsamic vinegar + 1 tsp. extra virgin olive oil.



Berry and Beetroot Smoothie Bowl: 1 cup frozen raspberries + 1 small frozen banana + 2 slices cooked beetroot + 3 tbs. almond milk. Blitz ingredients in a food processor until smooth and 'soft serve' like in consistency. Pour into a bowl and top with 1 tbs. shredded coconut + 1 tsp. chia seeds + 1 tbs. crushed & roasted almonds.