Author: amitchers

Egg Fried Rice

Authentic: Egg Fried Rice

INGREDIENTS

  • 60g Peas
  • 100g Green Beans, 2cm pieces
  • 1 large Carrot, diced
  • 4 Eggs, whisked
  • 2 1/2 C cooked Rice (cooked the day before for best results)
  • 3 Tbsp Garlic Oil
  • 1 Tbsp Peanut Oil
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Monosodium Glutamate (MSG)
  • Spring Onions, green tops only, chopped, to serve

INSTRUCTIONS

  1. Heat garlic oil in wok over high heat. Add prepared vegetables and cook through.
  2. Move vegetables to the side of the wok and add egg. Scramble egg in wok. Move egg to the side with the vegetables.
  3. Add peanut oil to pan and add rice. Break rice up in pan so that it is loose and not squished together (from overnight storage). Add sesame oil and mix through rice.
  4. Toss vegetables, egg, and rice together.
  5. Add soy sauce and MSG to wok and mix through.
  6. Serve immediately once thoroughly mixed.

ALTERNATIVES

  • Instead of peas, green beans, and carrots, add 2 1/2 C of any of your favourite vegetables.
  • For a meaty option, add cooked chicken, beef, pork, or prawns to your fried rice in step 4 and heat through.
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Fish Tacos

Fresh: Fish Tacos

INGREDIENTS

  • Fish: 500g White Fish Fillets
  • 1/2 C GF Flour
  • 1 Tbsp Sweet or Smoked Paprika
  • 1 tsp Salt
  • 3 Tbsp Olive Oil
  • To Serve: 1/4 Lettuce, sliced
  • 2 Tomatoes, diced
  • Coriander, lightly chopped
  • Corn Tortillas
  • Baja sauce

INSTRUCTIONS

  1. Add GF flour, paprika, and salt to a bowl.
  2. Chop fish fillets into small cubes. Roll in prepared flour and set aside.
  3. Heat oil in pan over medium-high heat. Add floured fish cubes to pan and fry until browned on both sides, then remove from heat.
  4. Heat corn tortillas in a pan, about 10 seconds on both sides until just starting to brown. Remove from heat.
  5. Serve tortillas and fish, along with tomatoes, coriander, lettuce, and baja sauce.
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Baja Sauce

Incredible Flavour: Baja Sauce

Author Note: Consumption of this sauce must be limited when following a green FODMAP diet.

INGREDIENTS

  • 1/2 C Natural or Greek Yoghurt (can substitute with sour cream)
  • 1/2 C Mayonnaise
  • 1 Lime, zested and juiced
  • 1/2 tsp ground Cumin
  • 1/2 tsp smoked Paprika
  • 1 tsp Sugar
  • 1/4 tsp Salt
  • 1/2 Tbsp White Vinegar
  • 1/2 of a deseeded fresh Jalapeno (can be substituted for pickled), finely diced, adjust to taste

INSTRUCTIONS

  1. Add all ingredients together and mix well until smooth.
  2. Serve on prawn or fish tacos.
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Beef Nachos

Hearty: Beef Nachos

INGREDIENTS

  • 500g Beef Mince
  • 400g Tinned Chopped Tomatoes
  • 200g Black Beans (limited to 40g a serve if following a FODMAP diet), optional
  • 2 Tbsp Tomato Paste/Sauce (check it’s free of FODMAPs)
  • 1 Tbsp Garlic Oil
  • 1 tsp ground Cumin
  • 1 tsp dried Oregano
  • 1 tsp GF Beef Stock Powder
  • 1/2 tsp ground Chilli Powder (more if you like it spicy, less if you don’t)
  • 1/4 tsp Salt
  • 300g GF Corn Chips (check it’s free of FODMAPs)
  • 250g Sour Cream (limited to 40g a serve if following a FODMAP diet), optional
  • 1-2 Avocados, diced or mashed, optional
  • Coriander, to garnish, optional

INSTRUCTIONS

  1. Add garlic oil to pan and heat to medium-high heat.
  2. Add beef to pan, cooking through until browned.
  3. Add cumin, chilli powder, salt, and oregano and stir through.
  4. Add beans (if using), diced tomatoes, beef stock powder, and tomato paste/sauce. Simmer sauce until slightly reduced.
  5. Serve immediately.

SERVE WITH

  • Sour cream and avocado, on corn chips. Garnish with coriander.

ALTERNATIVES

  • Add some extra grated vegetables in at step 2 for an extra veggie kick – carrots and zucchini both work well.
  • Add grated cheddar cheese when serving.
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Bubble and Squeak (Non-Traditional)

Quick: Bubble and Squeak

The classic leftovers dish! I use this dish to clear out the fridge after cooking too much for the family the night before.

INGREDIENTS

  • Mashed Potatoes (or Roasted, in approx. 1cm pieces)
  • Meat, thinly sliced or diced – I used sausages. Other great options include bacon or shredded meats
  • Vegetables, sliced or diced into small pieces – I used peas, corn, carrots, and capsicum. Other great options include mushrooms, spinach, pumpkin (Japanese for FODMAP followers), zucchini, broccoli, spring onion (green tops only)
  • 2-4 Eggs
  • 1/3C Milk
  • Salt and Pepper, to taste
  • 1/3C Cheddar Cheese, grated, optional
  • 1-2 Tbsp Olive Oil or Butter

INSTRUCTIONS

  1. Heat olive oil or butter in pan on medium-high heat.
  2. Add eggs and milk into bowl and whisk until combined.
  3. Add to the pan in the following order and cook/heat through while stirring:
    1. Uncooked meats
    2. Cooked meats, and uncooked vegetables
    3. Mashed/roasted potatoes
    4. Cooked vegetables
  4. Add the egg & milk mixture to the pan. Top with cheddar cheese, salt, and pepper. Stir occasionally while egg cooks through, scrambled egg style.
  5. Serve immediately once cooked through.

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Quick Beef & Mushroom Stroganoff

Flavoursome: Quick Beef & Mushroom Stroganoff

INGREDIENTS

  • 500g Mushrooms (Oyster), sliced
  • 500g Beef Steak (any works, I used rump), thinly sliced
  • 20g Butter
  • 2 Tbsp Garlic Oil
  • 1 Tbsp Olive Oil
  • 2 tsp Paprika, sweet (smoked would also work)
  • 1 tsp, Beef Stock Powder
  • 2 tsp Soy Sauce
  • 2/3 C Water
  • Salt and Pepper, to taste
  • 200g Sour Cream
  • Parsley, chopped, for garnish

INSTRUCTIONS

  1. Prep all ingredients into small bowls, including side dish ingredients (start cooking as appropriate during this recipe). Start rice/potatoes/pasta now.
  2. Heat 1 tbsp of garlic oil in a pan over a high heat. Add half of the beef and cook through until browned. Transfer to a bowl, and cook the remaining beef with another heated tbsp of garlic oil. Transfer the remaining cooked, browned beef into the bowl.
  3. Start cooking your sauteed vegetables now.
  4. Over a medium-high heat, melt the butter and add olive oil. Add the sliced mushrooms to the pan and cook until softened.
  5. Add the paprika and stir through, cooking until fragrant.
  6. Add the soy sauce, water, and beef stock powder and stir to combine. Bring to the boil, then reduce the heat to low.
  7. Add the sour cream to the pan, along with the cooked beef. Stir until the beef has warmed through.
  8. Season to taste with salt and pepper.
  9. Serve immediately with the prepared sides, and sprinkle with parsley.

SERVE WITH

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Sauteed Vegetables

Basics: Sauteed Vegetables

INGREDIENTS

  • 300g Beans, whole
  • 2x Carrots, half moons, very thinly sliced
  • 1 Tbsp Garlic Oil
  • 1/3 C Water
  • 10g Butter, optional

INSTRUCTIONS

  1. Prep vegetables.
  2. Add garlic oil to the pan and heat to a high heat.
  3. Add the vegetables to the pan, along with the water. Cook until tender. Add more water if required.
  4. Add butter and stir to coat on vegetables. Serve once ready.

ALTERNATIVES

  • Other vegetables can be added, or can replace those listed. A head of broccoli, cut into florets, is a great addition.
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Banana Chocolate Chip Muffins

Moist: Banana Chocolate Chip Muffins

Makes 18 standard size muffins

INGREDIENTS

  • 1 1/2 C Banana, mashed (very ripe, approx. 3 large bananas)
  • 2 Eggs
  • 1/2 C Butter, softened
  • 1/2 C Brown Sugar
  • 2 Tbsp Milk
  • 1 tsp Vanilla Essence
  • 2 C Gluten-Free Flour (can substitute for normal flour)
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1/4 tsp Salt
  • 400g Chocolate Chips/Drops/Buttons

INSTRUCTIONS

  1. Pre-heat oven to 175°C degrees on fan-bake.
  2. If not using a silicone muffin pan, grease or line muffin cups with butter and flour, or with paper liners.
  3. Add the wet ingredients (banana, eggs, butter, milk, vanilla essence) to a large bowl, along with the brown sugar, and mix.
  4. Add the dry ingredients (GF flour, baking powder, baking soda, salt, chocolate chips) to the bowl and mix.
  5. Pour into muffin trays and bake for 20 minutes.
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Paneer Saag

Vibrant: Paneer Saag

INGREDIENTS

  • 600g Paneer
  • 1 tsp Ground Tumeric
  • 1 tsp Chilli Powder (quite mild, add more if you like it spicy)
  • 1 tsp Salt
  • 8 Tbsp Garlic Infused Oil
  • 1/2 C Water
  • 1kg Spinach
  • 4 tsp Cumin Seeds
  • 4 tsp Garam Masala
  • 4 Tbsp Lemon Juice
  • 2/3 C Greek Yoghurt
  • 1C Rice – cooked, to serve

INSTRUCTIONS

  1. Cut the paneer into even chunks, approximately 3x1cm each cube, and put into a bowl.
  2. Add the tumeric, chilli powder, and salt into the bowl and toss to coat. Marinate up to 24 hours.
  3. Heat 6 tablespoons of garlic infused oil in a pan. Fry the paneer until golden. Remove from pan and set aside.
  4. Add the remaining garlic infused oil to the pan. Add the cumin seeds and garam masala. Fry until fragrant.
  5. Add spinach to the pan with the water, cover, and simmer until wilted.
  6. Transfer the spinach mixture to a blender or food processor. Add the lemon juice, and yogurt.
  7. Blitz to a chunky or smooth puree, depending on preference, and return to the pan. Stir through the fried paneer and heat through. Season to taste with salt and more lemon juice if needed. Serve immediately.

SERVE WITH

Cooked rice.

ALTERNATIVES

Instead of paneer, try a meat option such as chicken or beef.

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Italian Beef & Vegetable Bolognese with Gnocchi

Comfort: Italian Beef & Vegetable Bolognese with Gnocchi

INGREDIENTS

  • 1kg Beef Mince
  • 1kg GF Gnocchi
  • 400g Tinned Tomatoes
  • 1x Courgette, grated
  • 1x Carrot, grated
  • 2 Tbsp Tomato Paste/Tomato Sauce
  • 1 Tbsp Italian Herbs
  • 30g Butter
  • 1 tsp Brown Sugar
  • 1 tsp Beef Stock Powder
  • 2 Tbsp Garlic Olive Oil
  • 2 Tbsp Olive Oil
  • Parmesan Cheese, grated, to taste
  • Salt & Pepper, to taste

INSTRUCTIONS

  1. Grate the courgette and carrot.
  2. Heat the garlic oil in a pan. Add the beef mince and cook until browned.
  3. Add the courgette, carrot, and italian herbs. Add a dash of salt and pepper. Cook until softened.
  4. Meanwhile, in a separate pan, add the olive oil and heat. Add the gnocchi and fry until golden. Remove from heat.
  5. To the beef pan, add the tomato paste/sauce, butter, brown sugar, and beef stock powder. Stir to combine and simmer until slightly thickened.
  6. Serve the gnocchi topped with the bolognese. Top with parmesan cheese.

SERVE WITH

Salad

NOTES

I used a yellow courgette for this dish, however a green one is much more common and works just as well!

Use a finer grate if you’d like to hide the vegetables in this dish more – great for kids.

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