Low FODMAP diet
Links to sites with recipes and more….
Monash University Site with LOADS of recipes
A 7-day low FODMAP meal plan available from diet vs disease
Some Foods – A range of low FODMAP sauces and rubs
The following recipes are from alessirritablelife.com
I have not tried any of them, but they look good!!
Banana Pancakes with Raspberries
Makes: 2 serves
Serving size: 3 pancakes + 1/2 of the raspberries
Special equipment: None is needed, although a dedicated pancake pan is a useful thing to have in the kitchen if you make pancakes often.
- 140g (1 cup) low FODMAP gluten-free flour
- 1 and 1/2 tsp gluten-free baking powder
- 1/2 tsp guar gum
- 1 medium banana (100g), mashed well
- 1 ex-lge egg, lightly beaten
- 3/4 cup low FODMAP milk – I use almond milk
- 1 tsp lemon juice
- oil – extra virgin olive oil or macadamia oil
- 90g frozen raspberries
- Pure maple syrup, about 1 tbsp per serving
- Lactose-free cream or yoghurt if you can tolerate dairy
- Sieve the flour, baking powder and gum into a medium bowl and whisk well with a balloon whisk. Then add the banana, egg, milk and lemon juice and whisk until well combined. Let the batter stand for about 5 minutes – it will thicken as the gum absorbs the liquid.
- Heat a pancake pan over low-medium heat. Season the pan by wiping the surface with dairy-free margarine (or butter).
- Check the thickness of the batter just before cooking. You want it to be thick enough that it won’t run everywhere when poured, but thin enough that it can spread a little.
- For each pancake, add 1/4 cup of batter to the pan. When you see bubbles all over the surface of the pancake, flip. Then when you see the pancake puff up in the middle, it’s done. Remove cooked pancake and repeat until all of the batter is used – you should get 6 pancakes.
- Meanwhile, defrost the raspberries in the microwave on a low setting.
- To serve, put 3 pancakes on each plate, divide raspberries between the pancake stacks and serve with maple syrup. If you can tolerate dairy, you might like to add some lactose-free cream or yoghurt.
Carrot, Cumin and Chickpea Dip
Makes: 1 and 3/4 cups
Serving size: 2 tbsp (maximum of 3 tbsp to keep the chickpeas at a safe portion size)
Special equipment: You’ll need a food processor, but the small ones that attach to an immersion blender are fine.
- 1 large (150g) carrot
- 400g can chickpeas, drained and rinsed very well
- 1 tbsp (20ml) tahini
- 1 tbsp (20ml) lemon juice
- 2 tsp ground cumin
- 1/2 tsp sumac
- 1/4 tsp salt
- Pinch of black pepper
- 1 and 1/2 tbsp (30ml) extra virgin olive oil
- 1/2 tsp garlic-infused extra virgin olive oil
- 1/4 cup (60ml) water
- Wash the carrot, but don’t peel it. Trim the ends from the carrot and then roughly chop. Put the carrot into a microwave-safe container with a splash of water and microwave on high for 3 minutes or until just cooked.
- While the carrot is cooking, put the rest of the ingredients into a food processor. Then add the carrot and process all ingredients until smooth, occasionally scraping down the sides of the processor to ensure it’s well mixed.
- Serve with my nut and seed crackers, or other low FODMAP bread, plain rice crackers, or veggies sticks. Also good as a spread on toast or sandwiches.
Roasted Macadamia, Walnut and Maple Butter
Makes: about 1 and 1/4 cups
Serving size: 1-2 tbsp
Special equipment: You will need a food processor or blender to make the nut butter, but it certainly doesn’t have to be a top of the range model with these softer nuts.
- 150g macadamias
- 150g walnuts
- Pinch of salt
- 2 tsp pure maple syrup
- Preheat oven to 160°C.
- Put macadamias and walnuts onto an oven tray and spread them out in a single layer. Roast nuts in the oven for 15 minutes – watch them carefully though because nuts can burn easily because of their high fat content. Then remove from the oven and cool for at least 5 minutes.
- Transfer the nuts to the bowl of a food processor and blitz until a smooth paste forms, occasionally stopping to scrape down the sides. At first, the nuts will become crumbly like a meal, but keep the processor going until it transforms into a thick liquid as the oils release. In my processor this takes about 90 seconds, but the strength of your processor will determine how long this takes. Once the nut butter has formed, stir in the salt and maple syrup.
- Store in a jar or plastic container in the fridge. It will keep for at least a couple weeks.
Roasted Eggplant Dip
Makes: 2 cups
Serving size: 2-3 tbsp
Special equipment: Food processor or blender of some sort – this will blend very easily so you don’t need anything too powerful.
- 2 large eggplants, about 720g
- 2 tbsp (40ml) tahini
- 2 tbsp (40ml) lemon juice
- 2 tsp (10ml) garlic-infused extra virgin olive oil (see notes)
- ½ tsp salt
- 2 tbsp (40ml) fresh chives, chopped finely
- Extra chives for serving (optional)
- Preheat oven to 200°C (fan-forced).
- Wash the eggplants and dry with a clean tea towel. Prick the skins all over with a fork – this helps them to roast more evenly and dry out a little. Roast in the oven for 1 hour. When cooked, remove from the oven and allow to cool for 15 minutes.
- Chop the tops off the eggplants, then peel and discard the skins. Chop the flesh coarsely and place in the food processor. Add the remaining ingredients to the food processor and then blend until smooth.
- The dip can be used immediately, sprinkled with extra chives. Or it can be stored in the fridge for a couple of days or frozen in portions for later use. Note that the garlic flavour gets stronger when the dip is stored.
- Serve as a dip with a suitable low FODMAP bread, crackers or vegetable sticks.
- Use as a spread on toast and top with sliced tomatoes and feta or grated parmesan cheese.
- Use as a ‘sauce’ for meats such as lamb.
Zucchini and Carrot Fritters
Makes: 4 serves (total of 16 fritters)
Serving size: 4 fritters
Special equipment: a food processor would make the grating quicker (but isn’t essential) and you’ll need a large frying pan
Zucchini and Carrot Fritters
- ¾ cup (105g) buckwheat flour
- ¾ tsp gluten-free baking powder
- Salt and pepper, to taste
- 2 tsp dried oregano
- 260g grated zucchini – you will need 1 large or 2 small zucchini, but make sure you weigh the zucchini after washing and trimming it
- 260g grated carrots – you will need 2 medium carrots (keep the skin on to boost the fibre content)
- 2 large green onions, green tops only, thinly sliced
- 3 XL eggs, lightly beaten
- Olive oil for coating the pan
Low FODMAP Lemon and Garlic Mayonnaise
- ¼ cup low FODMAP mayonnaise (I use Hellmann’s Real Mayonnaise)
- 1 tsp garlic-infused extra virgin olive oil (I use the one from Cobram Estate)
- 3 tsp lemon juice
- In a large bowl, mix the buckwheat flour, baking powder, salt, pepper and oregano. Add the grated zucchini and carrot, and the green onions, mixing well until the vegetables are coated in the flour mixture. Then add the eggs and mix well.
- Heat a large non-stick frying pan over medium heat and coat lightly with the olive oil. I like to wipe the pan with oil using a paper towel. Make the fritters by dropping rounded soup spoon dollops of mixture into the pan and spread them a little so they are fairly flat and round. I can easily fit 4 fritters into my large round frying pan. Cook the fritters for about 3-4 minutes on each side. Then repeat this process with the remaining mixture until all of the fritters are made, adding more oil to the pan if needed.
- Meanwhile, make the lemon and garlic mayonnaise by mixing all of the ingredients together in a small bowl.
- Serve the fritters with the mayonnaise. To make them a meal, serve with a green salad and add a protein source such as fried or poached eggs, pan-fried chicken or fish.
The fritters can be eaten hot or cold. They also reheat very well and can be frozen for later use. I like to make a big batch and freeze them for later in portions. To reheat from frozen, place a paper towel on a large plate and spread out 4 fritters in a single layer on the paper towel. Cover with another paper towel and then microwave for about 2 minutes on high. The paper towels will absorb some of the moisture that’s released, which stops them from getting soggy.