Category: Sides

BBQ Lemon and Butter Carrots

BBQ Lemon and Butter Carrots

INGREDIENTS

  • 2-3 Carrots, medium-large, chop lengthways and then 1.5cm wide
  • 1/4C Lemon, juiced
  • 1 Tbsp Butter
  • Pepper, to taste, about 1/4-1/2 tsp
  • Salt, to taste, about 1/4 tsp
  • Parsley, handful, finely diced

INSTRUCTIONS

  1. Line a bowl with two 30-40cm lengths of baking paper, making a cross.
  2. Add the carrots, butter, and lemon, along with the salt and pepper.
  3. Mix through.
  4. Fold over the baking paper to make a secure parcel.
  5. Place a 40cm piece of aluminum foil on your bench.
  6. Turn the parcel over, so that the fold faces the bottom, and place it into the middle of the aluminum foil. Fold your foil over the baking paper to make a secure parcel with the fold at the top.
  7. Place your parcel into a hot BBQ, aluminum foil fold side down, and cook for 20 minutes, until cooked through.
  8. Unfold your layers onto your serving dish or bowl.
  9. Scatter your parsley over the carrots, and serve while warm.
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BBQ Butter and Garlic (Oil) Potatoes

BBQ Butter and Garlic (Oil) Potatoes

INGREDIENTS

  • 4 Potatoes, medium-large, chopped into roughly 2x1cm cubes
  • 1 Tbsp Butter
  • 1 Tbsp Garlic Infused Oil
  • Salt, ground, to taste (about 1/4-1/2 tsp)
  • Pepper, ground, to taste (about 1/2 tsp)
  • Parsley, small handful, finely diced

INSTRUCTIONS

  1. Line a bowl with two 30-40cm lengths of baking paper, making a cross.
  2. Add the potatoes, butter, and garlic infused oil, along with the salt and pepper.
  3. Mix through.
  4. Fold over the baking paper to make a secure parcel.
  5. Place a 40cm piece of aluminum foil on your bench.
  6. Turn the parcel over, so that the fold faces the bottom, and place it into the middle of the aluminum foil. Fold your foil over the baking paper to make a secure parcel with the fold at the top.
  7. Place your parcel into a hot BBQ, aluminum foil fold side down, and cook for 20 minutes, until cooked through.
  8. Unfold your layers onto your serving dish or bowl.
  9. Scatter your parsley over the potatoes, and serve while warm.
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Spicy Lime Mayo

Fresh: Spicy Lime Mayo

INGREDIENTS

  • 1/2 C Mayonnaise
  • 1/2 C Coriander
  • 2 Tbsp Lime Juice
  • 1/2 tsp Chilli (mildly spiced, add more to taste)

INSTRUCTIONS

  1. Add to a blender and process until smooth.

SERVE WITH

Tacos, tostadas, burritos, or even hot chips!

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Yoghurt Dressing

Fresh and Flavoursome: Yoghurt Dressing

INGREDIENTS

  • 1 C Yoghurt (Natural or Greek)
  • 1 Tbsp Garlic Infused Oil
  • 1 tsp Cumin
  • 1 Tbsp Lemon Juice
  • 1/4 tsp Salt, ground
  • 1/4 tsp Pepper, ground

INSTRUCTIONS

  1. Combine the ingredients together and mix well.
  2. Refrigerate for 30 minutes minimum.

SERVE

With lamb koftas, red cabbage, carrot, and mint salad, and gluten free pitas.

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Pita Pizzas

Pita Pizzas

Individual serving

INGREDIENTS

  • 1 gluten free Pita
  • 1 Tbsp Tomato Sauce (ensure it is FODMAP friendly)
  • 1/4 – 1/2 tsp Mixed Herbs
  • 25g Mozzarella Cheese, grated
  • 1x Streaky Bacon Rasher
  • 30g Chicken, cooked, shredded
  • 20g Camembert, sliced

INSTRUCTIONS

  1. Pre-heat the oven to 190°C.
  2. Cook the bacon rasher in a pan over a medium-high heat until browned on both sides.
  3. Remove the bacon from the pan and chop into pieces about 1cm wide.
  4. Spread the tomato sauce over the pita, then sprinkle the mixed herbs over the sauce evenly.
  5. Sprinkle the mozzarella cheese over the base, then top with the bacon, chicken, and camembert.
  6. Place on a baking tray and cook in the oven for 10 minutes.
  7. Serve quartered.

SERVE

Serve as a snack, or as a main with a large green salad.

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Basic Macaroni and Cheese

Basic Macaroni and Cheese

Serve as a main or as a side.

INGREDIENTS

  • 160 g Cheddar Cheese, grated
  • 3 1/2 C Milk
  • 2 Tbsp Cornflour
  • 1 tsp Chicken Stock
  • Pinch of Salt, ground
  • Pepper, ground, to taste
  • 3 C gluten free Pasta (I used macaroni, however penne or spirals are also great options)

INSTRUCTIONS

  1. Cook pasta according to packet instructions, then drain.
  2. Meanwhile, add 1/4 C of milk to a ramekin and add the cornflour. Mix well.
  3. Heat 3 1/4 C of milk in a pot over medium-high heat.
  4. Add the milk & cornflour mixture, and stir constantly, ensuring you scrape the bottom so that the mixture doesn’t stick.
  5. Keep stirring until the mixture has thickened, about 5 or 10 minutes, then remove from heat.
  6. Add the chicken stock, salt, pepper, and cheese, and mix through so that the cheese melts through.
  7. Add the cheese sauce to your drained pasta and mix through.
  8. Serve while hot.

SERVE

Garnish with chopped parsley.

ALTERNATIVES

Add some cooked, diced bacon or chicken, or some cooked, cubed mixed vegetables through (i.e. carots, beans, peas, corn (following FODMAP serving size limits).

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Masala Dosa

Crisp and Savory: Masala Dosa

Start this one the day before and you’ll have a quick and easy meal the next day.

INGREDIENTS

  • Dosa Batter: 2 C Short-Grain Rice
  • 4 C Water + some extra
  • 1/2 C Urad Dal (split Husked Black Lentils)
  • 1 tsp Fenugreek Seeds
  • 2 C Water
  • 1/2 tsp Salt
  • Vegetable Oil, for frying
  • Vegetable Filling: 1 tsp Mustard Seeds
  • 1/2 tsp Cumin Seeds
  • 1 tsp Chilli Flakes (quite mild, add more if you like it spicy)
  • 1/2 tsp Salt
  • 1/2 tsp Turmeric
  • 1 Tbsp Ginger, minced
  • 8 Curry Leaves
  • 4 Tbsp Garlic Infused Oil
  • 700g Potatoes (I used Agria), peeled, boiled, and cubed
  • 1/2 C Water
  • 1/2 C Coriander, roughly chopped, leaves and stems

INSTRUCTIONS

  1. Stage 1: Put the rice in a bowl, rinse well, and cover with the water.
  2. Put the fenugreek seeds and urad dal in a separate bowl, rinse well, and add water until it is covered. Leave both bowls to soak for 4-6 hours.
  3. Stage 2: Drain both bowls, keeping them separate.
  4. Put the rice into a food processor or blender, and add 1C of water.
  5. Grind to a smooth paste – this may take about 10 minutes.
  6. Remove from the blender and set aside.
  7. Add the fenugreek and urad dal mixture to a cleaned blender, and add 1C of water.
  8. Grind to a smooth paste – this may take about 10 minutes.
  9. Combine the two pastes in a mixing bowl. Whisk together to create a medium-thick batter. If it is too thick, add water.
  10. Cover the bowl with a tea towel and set it in a warm place. Let it ferment until the surface is bubbly – this will take about 8 hours.
  11. Stir in the salt. Use the batter straight away or refrigerate for later use (will keep up to a week).
  12. Stage 3 (Potato Filling): Add the garlic infused oil to a pan and heat to medium-high.
  13. Add the mustard seeds and cumin seeds. Wait for the seeds to pop, about 1 minute.
  14. Add turmeric, ginger, and the curry leaves, along with a pinch of salt. Stir to coat and cook for 1 minute.
  15. Add the potatoes and 1/2 C of water. Stir well to combine until the water has evaporated – about 5 minutes.
  16. Gently mash the potatoes a bit with the back of your spatula or wooden spoon.
  17. Season well with salt, add the coriander, and set aside at room temperature.
  18. (Dosa): Brush 1 tsp of vegetable oil over a pan over a medium heat.
  19. Ladle about a 1/4 C of batter in the center, and using the bottom of the ladle, quickly spread the batter outward in a circular motion to create what looks like a thin crepe.
  20. Leave it to brown gradually for about 2 minutes, cooking it on one side only.
  21. Carefully remove from the pan with a spatula and plate, ensuring the bottom has browned.
  22. Add 1/2 C of potato filling into the center of the dosa, and flatten the potato mixture slightly.
  23. Fold the sides of the dosa around the filling to make a cylindical shape.
  24. Serve immediately while warm.

ALTERNATIVES

Add some vegetables into the potato filling to make this meal a bit healthier – capsicum, peas, and spinach would all be great additions.

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Red Cabbage, Carrot, and Mint Salad

Crunchy: Red Cabbage, Carrot, and Mint Salad

INGREDIENTS

  • 4C Red Cabbage, thick grate
  • 2 Carrots, medium grate
  • Mint Leaves, large handful, roughly chopped
  • Dressing: 2 Tbsp Lemon/Lime Juice
  • 3 Tbsp Extra Virgin Olive Oil
  • 1/2 tsp Salt
  • 1/2 tsp Black Pepper, ground

INSTRUCTIONS

  1. Combine everything in a bowl to mix thoroughly.
  2. Serve immediately or refrigerate until ready.
1

Cheesy Polenta

INGREDIENTS

  • 1/2 C Polenta
  • 2 C Water
  • 1/4 tsp Salt
  • 1 Tbsp Butter
  • 1/4 C Parmesan Cheese, grated
  • Milk, as required, optional

INSTRUCTIONS

  1. Add the water and the salt to a large pot and bring to the boil over a high heat.
  2. Reduce the heat to low, and slowly pour in the polenta and whisk constantly. Ensure there are no lumps.
  3. Cover the pot and simmer for 30 minutes, whisking every 5 minutes.
  4. Once it has reached a creamy consistency, add the butter and parmesan and stir through to combine.
  5. If the polenta is too thick, add a little milk and stir through to combine, continuing until you reach your desired consistency.

SERVE WITH

Caponata.

1

Tzatziki

Refreshing: Tzatziki

Note: Green FODMAPers are limited to 20g of natural or 23g of greek yoghurt per serve. If substituting for lactose-free yoghurt, 170g is the serving limit.

INGREDIENTS

  • 1/2 of a Cucumber, large, peeled
  • 1 1/2 C Natural or Greek Yoghurt
  • 2-3 Tbsp Garlic Infused Oil
  • 1 Tbsp White Vinegar
  • 1-2 Tbsp Lemon juice
  • 1/2 tsp Salt
  • 2 Tbsp Dill, dried or fresh

INSTRUCTIONS

  1. Grate the cucumber and press out moisture with a paper towel or tea towel.
  2. Add everything to a bowl and stir to combine.
  3. Refrigerate until use (lasts approximately 1 week).

SERVE

Serve as an accompaniment to iskander, kebabs, wraps, or filled pita.

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