Ingredients

• 125g unsalted butter at room temperature
  
• ½ cup Sugar
• 2 eggs
• 1 ½ cups Low Fodmap flour
• 3 tsp baking powder
• ½ cup lactose free milk or buttermilk
• Grated rind of 1 lemon
• 1 cup of frozen or fresh blueberries
• Oven (fan forced) 160oC

Method

• Prepare cupcake tins and grease if necessary
• Beat butter and sugar together until creamy.
• Add eggs (1 at a time) beating well after each addition.
• Add milk (note that the mix will look like it curdles but once you add the flour it will smooth out
• Mix in flour and baking powder
• Add lemon rind
• Fold in by hand the blueberries and mix evenly
• Spoon into prepared tins

Bake for approx. 20 minutes or until golden brown

Sprinkle with icing sugar before serving.

Notes

• If you prefer to make this as a cake, bake for 25-30 minutes until lightly browned. Check with skewer.
• You can vary the fruit by adding raspberries, strawberries or other Low Fodmap fruit.
• For some crunch, you can add walnuts
• The mix can be made plain without fruit and served with fresh fruit and cream or ice cream etc. Whatever takes your fancy.
  

Ingredients

• 1 medium ripe Avocado
• 1 tablespoon dark chocolate powder
• 1 tablespoon of espresso coffee
• 2 tablespoons maple syrup (check consistency before adding more for more sweeter spread. Alternatively add sugar)
• 2 teaspoons hazelnut butter (alternative nut butters can be used eg almond butter)
• 1 teaspoon vanilla paste
• 1 tablespoon (vegetable oil) optional - this gives a beautiful shine to the spread

.

Method

• Place all ingredients into a small food processor.
• Blend until combined and taste for flavour before adding any additional flavours.
• Place into a glass jar and refrigerate
• This will last for approx. 5 days refrigerated

Serving suggestions

• Great on its own served with yoghurt or cream as dessert
• Spread onto toast or bread
• Add to a milk shake for a delicious and healthy breakfast
• Spread over your favourite cake

Spread over your pancakes and serve with cream or yoghurt etc etc.

Ingredients

• 300mls Lactose free whipping cream
• 4 eggs (free range if possible)
• 160g sugar
• 420g lemon curd (good quality store bought or homemade) I make my own with my home grown lemons)
• 1 tsp cream of tartar

Method

• It is essential that Lactose free cream is full cream and whipping cream.
• Whip cream till soft peak stage
• Add lemon curd to the cream and mix well. Leave aside or refrigerate until eggs are ready.
• Separate egg yolks and whites
• Beat egg whites with cream of tartar until soft peaks.
• Slowly add sugar and continue to beat egg whites until still peaks
• In separate bowl beat egg yolks until pale and creamy
• Add yolks to the eggs whites and beat until all well combined
• With a spatula, fold into the egg mixture the lemon curd with cream mixture
• Once all combined, place in freezer proof container and freeze until completely set.

Notes

• Note that low fat cooking cream is not suitable for this recipe. If you are not lactose intolerant, normal full fat cream can be used
• Eggs need to be fresh as possible because this is a raw egg ice-cream
• This ice-cream is soft and smooth and therefore does not require churning

Low Fodmap Pasta Ortolana

Ingredients

• Low Fodmap Penne or rigatoni pasta (approx. 80-100 g per person depending on appetite etc.)
• 1 Eggplant sliced into strips
• 1 Zucchina sliced into strips
• 1 capsicum sliced into strips
• 1 carrot sliced into strips
• 1 stick of celery chopped
• 1 tin chopped tomatoes
• ½ cup chopped green spring onions
• 3-4 tablespoons of garlic infused oil (alternatively you can fry 3-4 cloves of garlic to infuse the oil and remove)
• Small bunch of fresh basil or 2 tsp of LF pesto
• 1 small low fodmap chicken stock cubes such as Massel (salt can be substituted for stock cubes)
• 1 tsp sugar
• Pepper
• ½ cup of chopped parsley
• Parmesan Cheese (optional)

Method

• Place a large saucepan with salted water to boil ready to cook your pasta once sauce is almost ready
• In a separate large heavy based saucepan add your oil and stir fry celery and carrot until softened slightly
• Add spring onion and stir fry to mix through only
• Add eggplant and zucchini and mix through. Stir fry for a couple of minutes. You may need to add extra oil as the eggplant absorbs oil like a sponge.
• Add the capsicum and season with stock cube or salt
• Once everything has blended add the tinned tomatoes and the sugar
• Bring tomatoes to the boil and then reduce heat to a simmer
• Add the basil or pesto and stir through
• When the sauce is almost cooked add your pasta to the boiling water and cook according to the instructions on the pack
• Add the chopped parsley to the sauce once cooked and mix through.
• Once your pasta is cooked strain it and serve with a generous serve of the vegetable sauce
• Top with parmesan cheese

Garden Vegetable Pies

Ingredients

• Left over vegetable sauce
• 3 -4 tablespoons good quality Parmesan cheese (Reggiano or Grana Padana)
• ½ cup chopped ham or bacon
• ½ cup chopped mozzarella or Jarlsberg or other similar cheese
• Mix all the above and set aside or refrigerate until ready to use

Pastry (makes approx. 5 pies)

• You can use store bought Low Fodmap or gluten free pastry for this

If, like me you prefer to make your own dough, here is my procedure.

• Place 1 ½ - 2 cups Low Fodmap plain flour into the food processor
• Add 1tbsp of Lactose Free Greek Yoghurt to the flour and process
• Add another tbsp of yoghurt and blend until it starts to form a dough
• You may need to add extra yoghurt until you obtain a nice smooth and soft but manageable dough
• If the dough is too soft, add extra flour
• Remove from the processor and rest for 20-30 minutes
• Once the dough is rested, divide it into 5 portions and roll it out for the size of a pie dish
• Butter your pie dishes and line them with your dough
• Fill each pie with the vegetable mixture
• Using the remaining dough roll out 5 portions to cover each pie
• Spray the top of each pie with extra virgin olive oil spray
• Make a small incision in the centre of each pie

Bake in a pre-heated 180° oven for approx. 20 minutes or until cooked

Notes and tips

• This sauce is quite abundant and can feed 6 people depending on appetite
• You can remove excess sauce before serving your pasta and place in the fridge for another meal or alternative dish
• You can toss your pasta through the sauce to give it better flavor
• Drizzle some onion infused oil over the pasta when you serve it to give it that extra onion flavor (I use Cobram Estate Roasted onion oil)
• The left over vegetable sauce can be used to make the following delicious pies.

Ingredients

Makes approx. 1 Kg of Gnocchi

• 5 medium Dutch cream potatoes (700g)
• 2 eggs
• Pinch salt
• 250g Low Fodmap Flour (plain) Note: The quantity of flour may vary depending on the moisture content of the potatoes. Starchy potatoes are best for this recipe.
• Extra flour for the kneading board etc.

Utensils

• Kneading board
• Gnocchi board or fork
• Ricer for the potatoes
• Baking paper
• Trays

Procedure

• Wash potatoes and place in a pot of cold water with skin on.
• Bring to the boil and reduce heat to gentle boil until potatoes are cooked. You can use a fork or skewer to see if they cooked through
• Once cooked, remove from heat and peel them. Push them through a ricer or a strainer whilst still hot.
• Once all the potatoes are riced, be sure to mix them by hand to ensure they don't go cold whilst stringy from the ricer
• Allow the potatoes to cool completely or refrigerate overnight for use the next day.
• Place the potatoes, flour onto a kneading board and form a well in the centre.
• Add the eggs (which should be at room temperature) and pinch of salt into the centre and by hand mix everything until it forms a round soft dough
• Don't overwork the dough or it will become tough.
• The dough can now be divided into 5-6 portions and 1 portion at a time roll out into a long sausage style roll.
• Line your trays with baking paper to avoid sticking
• Cut your sausage dough into 2cm pieces
• Place some flour onto your gnocchi roller board or a fork
• One piece at a time place on your roller and using your thumb, gently roll down the board to create the ridge on the gnocchi
• Place onto your trays leaving sufficient space to avoid them sticking together

Cooking

• Gnocchi don't take very long to cook so ensure you have previously prepared your sauce to use on your gnocchi. Suggestions below.
• Place a large pot of salted water to boil
• When the water comes to the boil, gently place all your gnocchi into the water
• The gnocchi are cooked when they float to the surface
• Serve with your favourite sauce topped with a good portion of parmiggiano cheese

Serving suggestions

• Italian ragu/sauce
• Low Fodmap Basil pesto
• Sage and butter
• 3 cheese sauce etc.

Notes

• Gnocchi are suitable to freeze for later use. Place the trays into the freezer and once frozen remove and place into separate bags.
• Do not defrost the gnocchi before cooking but place into boiling water frozen.

Buon appetito!

Ingredients

• 1 ½ cups of long grain rice
• 3 rashers of bacon
• 2 chicken tenderloins
• 500g prawns (raw, peeled and deveined)
• 3 eggs
• 2 teaspoons grated ginger
• 8 green shallots chopped
• 1 cup of beanshoots
• Salt and pepper
• 1 tablespoon oyster sauce
• 1 tablespoons soy sauce
• Garlic infused Oil
• Sesame oil

Method

• Cook the rice in 3 cups Low Fodmap vegetable or chicken stock until rice has absorbed the liquid. Alternatively you can use lightly salted water.
• Remove from heat when cooked and spread on an oven tray lined with baking paper to cool quickly and refrigerate overnight
• Dice bacon and fry until crisp and remove
• Beat eggs lightly with a little soy sauce and cook enough egg mixture to form an omelette or pancake. Continue till all egg mixture is cooked. Place omelettes on a place and slice into thin strips to add to your rice later.
• Place some garlic infused oil and oyster sauce into your wok or frypan and add your ginger and chopped spring onion. Lightly fry and then add your chicken.
• Add some soy sauce and then add your prawns
• You may need to add extra oil as you continue the cooking process.
• Once the prawns have started to turn pink add your rice, bacon and egg strips to the pan and continue to cook and mix well.
• Taste and if required add salt or soy sauce
• Once everything is cooked and heated, toss through the bean shoots
• Turn off the heat and add approx. 2 tsp of sesame oil and mix through. Add pepper to taste.
• You can also top with sesame seeds if you prefer
• Serve and enjoy!

Makes 16 meatball size balls

Ingredients

300g Potatoes ( 2 small or 1 medium potatoe)

200g Zucchini (approx. 1 medium)

Salt to taste

Black pepper to taste

2 stalks Chives chopped finely

approx..100 g Low Fodmap flour

2 medium Eggs (110 g)

approximately 50g Breadcrumbs

Oil for frying (seed oil is best)

Method

• Grate and strain the zucchini
• Boil the potatoes until cooked, then peel and puree
• In a bowl add the zucchini, potatoes, salt, pepper, chives and mix well. 
• Tip only and optional: - you can also add some Parmesan cheese into the mix for a nicer flavour. Approx. 3 tablespoons
• Roll out and flatten placing them on a tray
• In a separate bowl place the low Fodmap flour
• In another bowl whisk eggs lightly and add salt and pepper to taste
• Place the breadcrumbs in another bowl

Roll the patties through the flour, then the eggs and finally the breadcrumbs

Once finished place them in the fridge for approx. 30 minutes to allow them to firm up before frying

Pan fry them in your preferred seed oil and enjoy.

Notes: I found this recipe tends to split whilst frying. If you are confident to experiment, you can try adding the flour and eggs to the mix and roll them in breadcrumbs before frying. You may need to add more flour if the mix is too soft to work with. I will be trying this next time to see if this improves the cooking process.

Buon appetito!!

Ingredients

Note that this recipe can be used to make pizza, bread loaf or rolls.

Approx. 3 medium pizza's

• 400g Low Fodmap bread flour
• 1 medium steamed or boiled mashed potato
• 1 ½ cups of water
• 9g of fresh yeast
• 1 tbsp sugar
• 1 tsp salt
• 2 tbsp Extra Virgin Olive Oil (EVO)

Method

• Dissolve yeast in a small amount of warm water and add the sugar
• Add flour to a large bowl and add potatoe, salt, oil and water with yeast
• Mix until the dough comes together and work to produce a soft and smooth dough
• Allow to stand and prove for 3 hours
• Prepare your pizza base and place on your oven tray lined with baking paper of oiled base and allow to rest and prove for another 2 hours
• Top with your pizza sauce or Italian tomatoe passata that has been cooked down with some oil, salt and basil
• Add some smoked mozzarella and fresh basil
• Drizzle EVO over the top and bake at 180° for approx. 15-20 minutes

Buon appetito.

Ingredients

Makes 12-15 Pancakes

• 1 ½ cups Lofo Pantry baking mix or an alternative low fodmap flour (you may need to regulate the quantity depending on the flour used)
• 1 tsp baking powder
• ½ tsp salt
• ½ tsp baking soda
• 1 ½ tsp sugar
• 2 eggs
• 250ml buttermilk
• Lactase drops for 1 cup (250 ml) Buttermilk. Add drops to buttermilk according to the instructions on the bottle then refrigerate for 24 hours. Alternatively you may use lactose free milk or a similar alternative
• 1 ½ tbsp. vegetable oil (you can use melted butter if you prefer)
• Lemon infused oil to cook the pancakes (this just adds enhances the flavor of the pancakes

Method

• Sift together all the dry ingredients (flour, baking powder, baking soda and sugar
• In a separate bowl beat the eggs and then add the buttermilk and mix
• Mix the flour and buttermilk mixture together and mix thoroughly
• Add the vegetable oil or melted butter if preferred
• Allow to stand for at least 1 hour or overnight
• Lightly oil a non-stick frypan or griddle with some lemon oil. Just enough to lubricate
• Heat the frypan on medium heat and then pour in approx. ¼ of the pancake mixture.
• Cook until bubbles form and then turn to cook on the other side.

Serving suggestions

• Traditionally pancakes are served with whipped butter and maple syrup and this is a great option if you prefer
• My favourite toppings are whipped lactose free cream or yoghurt and maple syrup
• You can top with strawberries as well
• Spread the pancake with your preferred chocolate spread and top with yoghurt or lactose free sour cream
• Other toppings can include fresh blueberries, walnuts, hazelnuts with the chocolate spread are amazing etc etc.

Tips

• For larger pancakes add additional mixture to your frypan
• Low to medium heat is best to ensure the pancakes cook and not burn
• Lactase drops are available from pharmacies

Please send me your feedback and your pancake photos and suggestions to fodmap@outlook.com.au 

Ingredients

• 300 lean loin pork sliced thinly
• ¼ cup chopped bacon
• 1 cup very thinly sliced common cabbage or Chinese Cabbage
• Approx. 2-3 tbsp grated ginger
• 1 large carrot sliced thinly or grated
• Approx. ½ cup thinly sliced green spring onion
• 3 tbsp garlic infused oil
• 2 tablespoons oyster sauce
• Approx. 3 tbsp soy sauce
• 1 tbsp Rice wine vinegar
• Black pepper
• 1 tsp sesame oil

Method

• Heat garlic infused oil in frypan or wok
• Add oyster sauce, ginger, bacon and pork
• Stir fry until cooked and remove pork from the pan. Set aside to be added to cabbage
• Add the carrot, cabbage and spring onion. Season with soy sauce and black pepper
• Cook until cabbage softens and then toss in the pork stirring until everything is well mixed
• Add Rice wine vinegar at high heat and allow to evaporate
• Remove from heat and add sesame oil for extra flavor
• I don't add salt as soy sauce is salty but you may do so if you prefer
• Season with some freshly ground pepper
• Serve with steamed rice or noodles

Ingredients

• ½ cup vegetable oil
• 2 eggs
• 1 tsp vanilla extract
• 2 zucchini grated
• 1 ½ cups of Low FODMAP plain flour (or your preferred gluten free flour)
• 1 tsp baking powder
• ¼ tsp baking soda
• ¾ cup sugar
• 2 tsp orange zest
• ¼ tsp salt
• ½ cup grated cooking or dark chocolate

Method

Pre-heat oven at 180c 

• In a bowl mix all wet ingredients
• In a separate bowl mix all dry ingredients
• Toss grated zucchini in well mixed dry ingredients and then add to the wet mix

Place cake mix into a small oven cake tin and bake approx. 50-60 minutes or until the skewer comes out clean.

Are you too busy to spend hours cooking every night? Has the Low FODMAP diet added pressure to your cooking regime?

Here are my tips to help plan quicker meals.

Freezing food is great and this is something I do a lot but, sometimes it's just nice to have a cooked meal that doesn't take too much time and the whole family can enjoy. My secret is planning and preparation. I prepare meals where I can use left overs to create up to 3 meals from one base meal.

My tips

• Plan meals with ingredients that can be prepared in advance
• Increase the quantity of ingredients so that left overs can be used to create a different meal the following day

Example 1 - Polenta (Cornmeal or Maize)
Prepare a whole pack of Polenta according to packet instructions.

• Decide how you wish to use the left over Polenta so that you can cool it in the correct form and shape. Polenta keeps well for a number of days refrigerated. Here are some meal suggestions using hot Polenta day one, and left over Polenta in other meals.
• Polenta with Bolognese Sauce or any left over pasta sauce and serve with parmesan cheese
• Polenta with gorgonzola - add gorgonzola to polenta while hot to melt the cheese before serving
• Polenta Chips served with a side salad or vegetables. Left over Polenta should be cooled in a low oven tray and smoothed over with a spatula. Refrigerate overnight and then cut into thick wedges. Polenta is quite delicate so handle gently. Fry chips until crispy and then sprinkle with salt or some Parmesan cheese. Serve with a side of salad or vegetables.
• Polenta Lasagna - Cool hot Polenta in a container that is approx. 12cm high. This will ensure you can slice Polenta a reasonable size, to replace lasagna sheets. Prepare as you would for normal lasagna with left over pasta sauce and mozzarella cheese. I don't recommend Bescemel sauce for this dish as Polenta is much softer than lasagna and will not keep it's shape. Bake and serve hot.
• Polenta with sausages and carrots -prepare sausages with sliced or grated carrots as a stir fry with your preferred herbs, oil, salt and pepper. Serve with hot Polenta

A sweet suggestion

• Cut cold polenta into small triangle shaped pieces. Fry until crispy and sprinkle with sugar, maple syrup or your preferred sweetener. For an extra treat add a scoop of Low FODMAP icecream or yoghurt.
  • Polenta, also known as cornmeal or maize is Low FODMAP at 2/3 cup serve according to the Monash App. It is also gluten free, however all suggestions should take into account your own personal tolerance and dietary issues.

The sky is the limit, experiment and save time. 

Happy Low FODMAPing.