Diet Tips:Modifying Recipes - High FODMAP to Low FODMAP

By Lyndal McNamara (Dietitian)

Starting a Low FODMAP diet can be challenging, particularly when you are cooking for a family who may not share your dietary requirements. Learning to modify your family's favourite recipes to make them Low FODMAP (and/or add high FODMAP ingredients later) is a simple way to avoid cooking multiple different meals each night. Below is an example of one of my favourite stir-fry recipes, which has been modified to make it Low FODMAP without loss of flavour or familiarity. 

High FODMAP Beef Stir-fry (serves 4)

Ingredients:

• 400g lean beef stir-fry strips
• 1 tbs. olive oil
• 1 tablespoon garlic, minced*
• 2 tablespoons honey*
• 1 tablespoon reduced-salt soy sauce
• 1 tablespoon finely grated fresh ginger
• 440g packet Udon noodles*
• 200g snow peas*
• 150g cauliflower florets*
• 150g carrot, cut into sticks
• 2 tablespoons oyster sauce
• 3 shallots, thinly sliced*
• 1 tablespoon toasted sesame seeds, to serve 

* Denotes high FODMAP ingredients 

Low- FODMAP Beef Stir-fry (serves 4)

Ingredients:

• 400g lean beef stir-fry strips
• 1 tbs. garlic infused olive oil
• 2 tablespoons maple syrup
• 1 tablespoon reduced-salt soy sauce
• 1 tablespoon finely grated fresh ginger
• 200g packet dry rice noodles
• 200g carrot, cut into sticks
• 150g red capsicum, cut into strips
• 150g green beans, cut in half
• 2 tablespoons oyster sauce
• ½ bunch spring onion, green tops only, thinly sliced
• 1 tablespoon toasted sesame seeds or crushed peanuts, to serve

Method:

1. Combine beef slices, maple syrup, soy sauce and ginger in a medium bowl and set aside.
2. Meanwhile, cook rice noodles according to packet instructions.
3. Add garlic infused olive oil to a wok or large, deep frying pan and set over high heat.
4.  Add beef to wok and stir-fry until browned all over; set aside.
5. Add vegetables to wok; stir-fry for 5 minutes, or until tender. Add reserved beef, cooked noodles, oyster sauce and sliced spring onion green tops to wok and toss to combine.
6. Divide stir-fry among serving plates and sprinkle with sesame seeds or peanuts to serve.

Recipe Ingredients

The Finished Product

Nutrition Information/serve:

Energy	1506kJ
Protein	26.2g
CHO	37.5g
Fat	10.5g
Saturated fat	2.5g
Sodium	725mg
Iron	3.9mg

Energy

1506kJ

Protein

26.2g

CHO

37.5g

Fat

10.5g

Saturated fat

2.5g

Sodium

725mg

Iron

3.9mg

Other tips for modifying recipes (but keeping the whole family happy) 

• Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.  
• Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve. 
• See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms! 

           

Diet Tips:Low FODMAP Chicken and Gnocchi Pasta Bake

Recipe by Lyndal McNamara (Dietitian)

Serves 5-6

Ingredients:

• 1 large zucchini, diced
• 1 large red capsicum, diced
• 200g Jap pumpkin, diced
• 2 tsp. garlic infused olive oil
• 1x 500g packet gluten-free gnocchi*
• 1x 500g jar tomato passata (tomato puree)
• 100g baby spinach leaves
• 1 large handful fresh basil leaves
• 400g cooked chicken breast, shredded
• 2 tsp. cracked black pepper
• ½ cup grated parmesan cheese

Method:

1. Preheat oven to 220°C. Spray a large baking dish with olive oil spray.
2. Add chopped zucchini, capsicum and pumpkin to baking dish and toss with garlic-infused olive oil to coat. 
3. Roast vegetables in oven for 20-25 minutes or until beginning to soften.
4. Meanwhile, cook gnocchi according to packet instructions; drain and set aside. 
5. Heat tomato passata in a large pot and stir through baby spinach leaves and basil leaves until wilted slightly. Add cooked chicken, black pepper, gnocchi and roasted vegetables and stir to coat in sauce.
6. Pour gnocchi and sauce mixture back into the baking dish and top with grated Parmesan. Bake for a further 10-15 minutes or until golden.

Tips:

• *Gluten-free gnocchi is typically made from Low FODMAP ingredients including potato, potato flour/rice flour/corn flour and egg. Be sure to check the packet first for any added high FODMAP ingredients.
• Consider including one or more serves of 'moderate' FODMAP vegetables during the rechallenge phase or as tolerated for a prebiotic boost (e.g. substitute Jap pumpkin for butternut pumpkin or sweet potato, add a small amount of green peas etc.) - use the app to guide you.

Nutrition Information/serve:

Energy	1721kJ
Protein	31.8g
Fat	9.2g
Saturated fat	3.6g
Carbohydrates	50.6g
Fibre	8g
Sodium	802mg

Diet Tips:Quinoa Porridge with Banana & Yoghurt

By Shirley Webber (Research Dietitian)

 

Looking for a gluten free low FODMAP breakfast. Here is a nutritious option to help boost your morning energy.

Ingredients:

• 125 ml water

• 250ml lactose free milk (low fat alternative if tolerating lactose)

• 50g quinoa flakes (raw) or 160g cooked

• 1 banana

• 50g lactose free yoghurt or if tolerating dairy opt for a plain low fat Greek yoghurt

• 1 tsp maple syrup

• Sprinkle of cinnamon (optional)

NUTRITIONAL INFORMATION per serve
Energy total Protein Carbohydrates Sugar Fat total -          Saturated Fibre	1968kJ 19.3g 76.4g 37.8g 8.9g 4.2g 6.7g

 

 

 

 

Directions:

1.       In a small saucepan, bring the water and half of the milk to the boil on the stove, then add your quinoa flakes, Turn the heat down to low and allow to simmer for approximately 5 minutes.

2.       Meanwhile slice 1 medium banana and set aside.

3.       When the quinoa reaches a thickened consistency pour into a bowl and top off with the remaining milk. Add the yoghurt and banana with a drizzle of maple syrup. Sprinkle some cinnamon over the quinoa porridge for extra flavour.

Enjoy!

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