Category: Snack

BBQ Steak Kebabs

BBQ Steak Kebabs

INGREDIENTS

  • 1/2C Soy Sauce (gluten free)
  • 1/3C Lemon Juice
  • 1/4C Garlic Infused Oil
  • 1/4C Olive Oil
  • 1 tsp Pepper, ground
  • 1 tsp Salt, ground
  • 650g Tenderised BBQ Steak
  • 16 Wooden Kebab Sticks

INSTRUCTIONS

  1. Add the soy sauce, lemon juice, garlic infused oil, olive oil, pepper, and salt to a bowl and mix.
  2. Cube the steak into 2×2 pieces approximately and add to the marinade.
  3. Marinade for a minimum of 30 minutes, up to 24 hours.
  4. Soak the kebab sticks in water for at least 1 hour before threading the steak.
  5. Add the steak cubes onto the wooden sticks, about 6 pieces per stick.
  6. Pre-heat the BBQ to high, then add the steak kebabs onto it. Cook for about 10 minutes until cooked through, turning occasionally to brown all four sides.
  7. Remove once cooked then serve while warm.

SERVE WITH

BBQ potatoes, BBQ carrots, and BBQ green vegetables, or serve with a green salad.

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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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Crispy Pork and Prawn Rice Paper Rolls

Tasty: Crispy Pork and Prawn Rice Paper Rolls

Makes 18

INGREDIENTS

  • 250g Pork Mince
  • 200g Prawns, raw, peeled and deveined, finely chopped
  • 2 Spring Onion stalks, green tops only, finely chopped
  • 1C Red Cabbage, grated
  • Coriander, half a bunch, finely chopped
  • 1 Tbsp Fish Sauce
  • 1 Tbsp Soy Sauce (gluten free)
  • 1 Egg
  • 1 tsp Salt
  • 1 tsp Pepper, ground
  • 36 x 12cm Rice Paper Wrappers, dried
  • Oil, for frying (flavourless such as rice bran)

INSTRUCTIONS

  1. Add the pork mince, prawns, spring onion, red cabbage, coriander, fish sauce, soy sauce, egg, salt, and pepper to a bowl.
  2. Mix to combine then set aside.
  3. Fill a separate bowl with warm water.
  4. Add two rice paper wrappers into the water and submerge for about 10 seconds.
  5. Place them onto a damp surface, one slightly overlapping the top of the other. Add about two tablespoons of the mixture in a cylinder shape into the middle of the bottom one.
  6. Fold the bottom of the wrapper over the filling, fold the sides over the top of this, and roll up, continuing to roll the second wrapper as well (tucking in the sides of the second wrapper when you get to them).
  7. Place to the side, on a damp but not wet, surface.
  8. Repeat with the remaining wrappers. Note: If you brush both sides with some extra soy sauce it will give the rolls a golden finish.
  9. Heat oil in a pan over medium heat (with sufficient oil to reach halfway up the height of your rolled rice paper rolls).
  10. Add the rolls in batches to the pan so you don’t overcrowd it. Fry each side until golden, cooked through and crispy.
  11. Place on a baking tray once cooked, then serve together.

ALTERNATIVE

Add 1C grated carrot as an addition for a higher vegetable ratio.

SERVE WITH

Soy and Vinegar Dipping Sauce and mint and coriander leaves.

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Sopes

Mexican: Sopes

Makes 6 sopes approximately 10cm in diameter, can decrease size for more of a snack bite as desired. Increase recipe size as required.

INGREDIENTS

  • 2C Masa Harina
  • 1C Warm Water, more as required
  • Oil, for shallow frying
  • Toppings!

Toppings: Any combination of the following (in FODMAP friendly quantities):

  • Shredded or minced chicken/beef/pork, cooked
  • Fresh or breaded fish pieces/bites, cooked
  • Lettuce, thinly sliced
  • Red or Green Cabbage, thinly sliced or grated
  • Feta, crumbled
  • Cheddar Cheese, grated
  • Tomatoes, diced
  • Avocado, diced or sliced
  • Carrot, grated
  • Corn Kernels, charred
  • Roasted Tomato Salsa
  • Guacamole
  • Sour Cream
  • Coriander
  • Hot sauce (FODMAP friendly)

INSTRUCTIONS

  1. Mix the masa harina and the water together in a bowl. Knead until it forms a smooth ball (you may need additional water, adding small amounts only at a time).
  2. Separate the dough into portions and roll into balls.
  3. Place a separated plastic bag onto a tortilla press, covering both sides. Add a portion of dough into the press as squash to form a pancake shape (you may need to flip the dough around to squish the other side also to make it an even thickness). If you don’t have a tortilla press, you can use an alternative heavy flat object and press down to flatten.
  4. Heat oil in a large pan over medium-high heat.
  5. Fry both sides of the dough until light brown. This will take a couple of minutes each side.
  6. Once cooked and browned, remove from pan and place on a paper towel to drain any excess oil.
  7. Wait for the sopes to cool slightly, then pinch the sides up to form a small wall around the edge.
  8. Serve with toppings.
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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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Hummus

Nutritious: Hummus

Note: Green FODMAPers are limited to 42g of chickpeas per serve.

INGREDIENTS

  • 300g tin Chickpeas, drained and rinsed
  • 4 Tbsp Lemon juice
  • 4 Tbsp Garlic Infused Oil
  • 1 Tbsp Water
  • 60g Tahini Paste (optional)
  • 1/2 tsp Cumin
  • 1 tsp Salt
  • 1/2 tsp Pepper

INSTRUCTIONS

  1. Add all of the ingredients to a food processor and blend until smooth. Add additional water to reach desired consistency.

SERVE

As a snack with gluten free crackers, chopped carrots and chopped celery, or as an accompaniment to a main such as iskander, kebabs, wraps, or stuffed pitas.

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Hot Cross Buns

Festive: Hot Cross Buns

INGREDIENTS

  • Buns: 400g gluten free Flour
  • 80g Brown Sugar
  • 3 Tbsp Yeast
  • 1 1/2 tsp Xantham Gum
  • 1/4 tsp Salt
  • 2 tsp Cinnamon
  • 2 tsp Mixed Spice
  • 60g Butter, melted
  • 340ml Milk, warmed
  • 1 tsp Cider Vinegar or White Vinegar
  • 1 Egg, large
  • 78g Raisins (if not following a green FODMAP diet, add up to 150g), optional
  • Oil, to prepare baking dish and bun shape
  • Crosses: 2 Tbsp Flour
  • Water
  • Glaze: 2 Tbsp Sugar
  • 2 Tbsp Water

INSTRUCTIONS

  1. Add flour, brown sugar, yeast, xantham gum, salt, cinnamon, and mixed spice to a bowl (I recommend using a stand mixer with a paddle attachment).
  2. Mix well ensuring there are no lumps.
  3. In a separate bowl, add the milk, egg, butter, and vinegar.
  4. Mix well.
  5. Start the mixing process on the lowest setting and add some of the wet mixture to the dry mixture. Continue adding the wet mixture and combining until it has all been transferred and combined into the dry mixture.
  6. Turn the stand mixer to a higher setting and mix until it has become a smooth and sticky dough.
  7. Add the raisins to the mix and combine.
  8. Grease a baking dish (I used a 16×26 and made 8, or you could use a 20×20 and make 9) with butter or oil.
  9. Oil your hands and make 8 or 9 equal sized balls (depending on your baking dish), placing them in the dish as you go. You will need to re-oil your hands as you go.
  10. Place the baking dish in a warm area to allow the dough to raise. It should double in size, and will take between 30-60 minutes.
  11. Pre-heat the oven to 200°C.
  12. Make the crosses mixture and add to a piping bag. Make a cross on each.
  13. Bake on the bottom tray in the oven for 30 minutes.
  14. Make the glaze when there is 5 minutes left of baking time.
  15. Place a small pot on the stove and add the sugar and water. Bring to a simmer for a few minutes until the liquid has become sticky (and remains clear).
  16. Brush this onto the buns as soon as they are out of the oven. If the glaze is allowed to cool, it will crystallize (add additional water and re-simmer to fix this).
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Beef Brisket Taquitos

INGREDIENTS

  • 400g Beef Brisket, slow cooked, pulled
  • 140 Cheddar Cheese, grated
  • 18 Corn Tortillas, small
  • Oil, to fry

INSTRUCTIONS

  1. Heat the tortillas in small batches of about 3, for 30 seconds each in the microwave to make them soft and pliable.
  2. Add some beef to each tortilla in a line across the middle, about 2 tablespoons.
  3. Add some cheese to each tortilla with the beef, about 1 tablespoon.
  4. Roll up each tortilla, placing the seam face down to hold it shut. You can use a toothpick or two to secure it shut if desired.
  5. Heat oil in a pan, enough to reach half way up the rolled tortillas.
  6. Working in batches, place each tortilla seam side down into the pan and fry each side until browned and crispy (depending on the tortilla, some may brown slightly and some may harden brown at all), a few minutes each.
  7. Once cooked, place on a paper towel to drain off excess oil.
  8. Serve while hot.

SERVE WITH

Roasted tomato salsa, avocado salsa, sour cream, coriander, and chopped tomatoes.

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Teriyaki Chicken Sushi

Light: Teriyaki Chicken Sushi

INGREDIENTS

  • Rice: 1 1/2 C Short Grain Rice, uncooked
  • Water
  • 1/3 C Rice Vinegar
  • 1 Tbsp White Sugar
  • 1 Tsp Salt
  • Marinade: 1/2 C gluten free Soy Sauce
  • 2 Tbsp Brown Sugar
  • 1 1/2 Tsp Ginger, minced
  • 1 Tbsp Garlic Oil
  • 3 Tbsp Mirin
  • Sushi Roll: 1 Chicken Breast, sliced
  • 1 Capsicum, deseeded and sliced
  • 100g Cucumber, sliced
  • 1 Avocado, deseeded and sliced
  • Lettuce, a handful
  • 4x Seaweed sheets
  • Water

INSTRUCTIONS

  1. Add the soy sauce, brown sugar, ginger, garlic oil, and mirin to a bowl and combine well. Add the chicken breast to the bowl and mix, ensuring that the marinade covers the chicken.
  2. Cover the bowl and marinate the chicken for a minimum of 5 minutes, ideally a few hours.
  3. Wash your rice then add to rice cooker along with water (enough that it covers the rice plus the length of your finger tip) and turn on.
  4. Once rice has cooked, turn the rice cooker off. Add the rice vinegar, sugar, and salt to the rice and stir through until absorbed. Leave to cool.
  5. Heat a pan to a medium-high heat, and add the chicken. Cook through, flipping over half way through to cool both sides.
  6. Lay a seaweed sheet on top of a sushi rolling mat. Place a quarter of the cooled rice on top, and spread over the entire sheet, leaving only a 1-2cm strip across the length at the far end of the sheet.
  7. At the end closest to you, make a line across the length of each ingredient – teriyaki chicken, lettuce, capsicum, cucumber, avocado.
  8. Wet all of the lengthways seaweed strip with water.
  9. Using the rolling mat, tuck in the ingredients and roll tightly. The wet seaweed strip will glue the roll together.
  10. Place the roll onto a chopping board, and using a sharp knife, cut the sushi roll into pieces.
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