IBS diet
Cherry tomato ‘sandwich’ with quinoa and alfalfa (low FODMAP, vegan, gluten free)
Today I made some rice paper rolls with quinoa, coriander, alfalfa, capsicum and sesame seeds. I had some quinoa mixture left. So I decided to make a second dish. I had some cherry tomatoes in the fridge, perfect for some ‘sandwiches’.
The quinoa mixture was made of cooked quinoa, a little chopped coriander stalk, a little sesame seeds and sesame oil, seasoned with salt and black pepper. I have attached the original recipe here – but you only need 1 tbsp of quinoa mixture to make 1 low FODMAP serve which consists of 4 cheery tomato sandwiches.
To make the ‘sandwiches’, turn a cherry tomato upside down, cut it open in the middle, as deep as you can without cutting through; fill the gap with a small piece of lettuce (I used butter and rocket), alfalfa, red capsicum, carrot and a little quinoa mixture. Top with a little BBQ sauce and a few sesame seeds.
According to the Monash University, a low FODMAP portion is 4 cherry tomatoes – hence 1 low FODMAP serving is 4 ‘sandwiches’. But lettuce (butter and rocket), alfalfa, red capsicum and carrot have limited FODMAPs, so you can pile up as much fillings as you wish.
Use a gluten free BBQ sauce for a gluten free option.
Kale with orange and sesame (low FODMAP, vegan, gluten free)
We had steaks for dinner tonight and made a kale dish as a side. It was very simple, blanched kale, diced orange, orange zest, lemon juice, sesame oil and sesame seeds.
This recipe below is portion controlled to a FODMAP diet. Please feel free to use any additional ingredients you may like.
Recipe is as follows:
Lemongrass pork scotch fillets (low FODMAP, gluten free)
We have a bush of lemongrass in the garden. Each harvest we were reward a large bag of juicy stalks. I have been putting lemongrass in so many things – boiled rice, tea, stir fry, and we still have a lot left.
We went to a family gathering this weekend. We brought a large dish of grilled lemongrass pork scotch fillet. I also made some fried rice to go with the pork.
Hmmm.. still have so much lemongrass left!
Recipe is as follow:
Asian inspired carrot, pumpkin and kumquat dip (low FODMAP, gluten free, vegan)
A good friend is on a self diagnosed gluten free diet. She is addicted to vegetables and all things fashionably healthy. You will laugh if you see her feeding her kids with healthy food the good old Chinese way – with great persistence.
We were over at their house for lunch last weekend. I made some tasty vegetable dips which was very appreciated. I served the dips with some plain rice crackers.
Pan fried fish & potato cake with Asian coleslaw (low FODMAP, gluten free)
I have been planning for a fish cake dish for a while, however could not decide on what type of fish cakes to make – Thai, Vietnamese, Chinese, Malaysian… there are so many options. Today, with some fresh rainbow trouts in the fridge, I decided to cook a tummy friendly fish cake with potato, spinach and coriander, served with a juicy Asian coleslaw.
Recipe is as follow:
Rice pudding with banana and coconut (low FODMAP, gluten free, vegan)
I have worked in the finance sector for a very long time. In the good old days we enjoyed many extravagant lunches and dinners, Rockpool, Tetsuya, you name it. Nowadays things are quite different, but occasionally we still attend client lunches & dinners. Last week we visited Kitchen by Mike at Bent Street. I was impressed with the rice pudding – heavenly creamy with a subtle vanilla and cinnamon flavor.
I was determined to have a go – I used arborio rice, coconut milk and bananas. This pudding is dairy free & gentle on your tummy.
Recipe is as follow:
Waffles with pineapple, banana and coconut (low FODMAP, vegan, gluten free)
Winter is finally fading away in Sydney. Sun is shining and warm. The golden cane plants are back to life and the garden is looking fantastic. This beautiful morning I made my tropicana waffles for breakfast and enjoyed them by the pool.
My tropicana waffles are some of my best waffles – super crispy on the outside, beautifully moist on the inside, and full of the goodness of banana, pineapple and coconut milk. A little icing sugar on top makes it super handsome. Who would think vegan waffles could be so yummy..
Recipe is as follow:
