Category: Vegetarian

Korma

Creamy: Korma

INGREDIENTS

  • Marinade: Turmeric Powder, pinch
  • Salt, pinch
  • 1/2 Tsp Ginger, minced
  • 350g Chicken Breast, boneless and skinless, bite sized cubes OR 300g Paneer, bite sized cubes
  • Gravy Sauce: 2 Tbsp Garlic Infused Oil
  • 1 Cinnamon Stick
  • 1 Tsp Fennel Seeds
  • 5-6 Curry Leaves
  • 2 Tsp Ginger, minced
  • 2 Tsp Coriander Powder
  • 1/2 Turmeric Powder
  • 2-3 Tsp Kashmiri Chilli Powder, to taste
  • 400g tin diced Tomatoes
  • 1/4 Tsp Salt
  • 400g tin Coconut Milk (or Coconut Cream if you like it thicker)
  • 1/2 C Water
  • 1 Tbsp Lemon Juice
  • Coriander, to garnish

INSTRUCTIONS

  1. Mix together the marinade with the chicken or paneer, and leave to marinate for at least 5 minutes, and up to 24 hours.
  2. Heat the garlic infused oil over a medium high heat.
  3. Add the cinnamon stick and fennel seeds, and saute until fragrant. This will take a few minutes.
  4. Add the curry leaves and saute until fragrant. This will usually be a minute or so.
  5. Turn down the heat to a low-medium. Add the minced ginger and cook for another minute.
  6. Turn the heat back up to a medium. Add the kashmiri chilli powder, coriander powder, and atumeric powder. Saute for another minute.
  7. Add the tomatoes, and cook until softened and pulpy.
  8. Add the chicken/paneer, and turning occassionally, cook half way.
  9. Add the salt and the coconut milk, and cook on low heat, simmering until the chicken has cooked through and the liquid has slightly reduced.
  10. Serve while hot.

SERVE WITH

Cooked rice, poppadom’s, or gluten free roti. Garnish with coriander.

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Low FODMAP Lemon Aioli

Fresh: Lemon Aioli

INGREDIENTS

1/2 C Mayonnaise

1/2 Tsp Garlic Infused Oil

1 1/2 Tbsp Lemon Juice

1/4 Tsp Salt

1/4 Tsp ground Black Pepper

INSTRUCTIONS

  1. Add all of the ingredients to a bowl and mix to combine until smooth.

SERVE WITH

Chicken fritters, hot chips, or burgers.

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Vegetable Fritters

Vege Packed: Vegetable Fritters

INGREDIENTS

  • 450g Mashed Potato
  • 1 Carrot (150g), grated
  • 1 Zucchini (120g), grated (I used yellow, green is more common)
  • 2 Broccoli Florets (50g), finely chopped
  • 1 Egg
  • 1/4 Tsp Salt
  • 1/4 Tsp Pepper
  • 100g Cheddar Cheese, grated, optional
  • 1/4 C gluten free Flour
  • Oil, to fry

INSTRUCTIONS

  1. Combine all of the ingredients in a bowl and mix thoroughly.
  2. Heat oil in a pan over a medium-high heat.
  3. Add large spoonfuls of batter into the pan, and squish down, to make a fritter shape.
  4. Fry both sides until golden.
  5. Once cooked through, place onto a paper towel to drain any excess oil once cooked through.
  6. Serve while hot.

SERVE AS

As a main with a green salad, or as a side.

Add lemon aioli for an extra flavour kick.

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Chicken and Peanut Stir Fry

Sizzling: Chicken and Peanut Stir Fry

INGREDIENTS

  • 1 Tbsp Garlic Oil
  • 1 Chicken Breast, boneless and skinless, large, sliced thinly or diced (or Tofu for a vegetarian option)
  • 1 Capsicum, sliced (150g)
  • 1 Zucchini, sliced into half moons (200g)
  • 1 Carrot, thin slices or half moons (120g)
  • 100g Broccoli, florets
  • 200g Oyster Mushrooms (fresh or tinned – drained and rinsed)
  • 2 Spring Onion, green tops only
  • 1/3 C GF Soy Sauce
  • 2 Tbsp GF Oyster Sauce
  • 2 Tsp White Sugar
  • 3 Bird’s Eye Chilli, seeds removed and sliced (more if you like it spicy)
  • 100g Roasted, Unsalted, Peanuts
  • 1 1/2 C Jasmine Rice
  • Water

INSTRUCTIONS

  1. 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.
  2. Prepare vegetables and sauces (this is a fast dish so everything needs to be ready to go)
  3. Heat garlic oil in a wok over high heat.
  4. Add chicken and toss regularly. Note: Throughout this dish, you will need to continue tossing regularly until served.
  5. When chicken is half cooked, add the carrots.
  6. Once the carrots are almost ready, add the capsicum, zucchini, and broccoli. Cook for a couple of minutes.
  7. Add the chilli, mushrooms, spring onions, soy sauce, oyster sauce, and white sugar.
  8. Once combined, add the peanuts and stir through.
  9. Remove from heat, and serve alongside cooked rice.

ALTERNATIVES

Remove the chicken or switch it out for tofu for a vegetarian option, or pair this with prawns, beef, or pork for alternative meat options.

3

Guacamole

Creamy and Fresh: Guacamole

INGREDIENTS

  • 2 Avocados
  • 1 Tomato, large, diced
  • 1 Lime, juiced
  • 1 Tsp Salt
  • Coriander, bunch, roughly chopped
  • 1/2 Jalapeno, diced into small pieces OR 1/2 Tsp Chilli Powder, both optional (more if you like it spicier)

INSTRUCTIONS

  1. Cut avocado in half, remove pip, and remove skin from the flesh.
  2. Add avocado flesh to a bowl, and mash with a fork.
  3. Add diced tomato, lime juice, salt, and chopped coriander, and jalapeno/chilli if using. Mix to combine.
  4. Serve immediately or refrigerate until ready.

SERVE WITH

Burritos, nachos, tacos, or GF corn chips.

2

Mexican Rice

Tasty and Nutritious: Mexican Rice

INGREDIENTS

  • 1 Tbsp Garlic Olive Oil
  • 400g tin Chopped Tomatoes
  • 1 1/2 C Rice (I used Basmati)
  • 2 Tbsp Tomato Sauce or Tomato Paste
  • 1 1/2 C Vegetable Stock (1 1/2 C Water + 1 1/2 Tsp Vegetable Stock Powder)
  • 1 – 2 C Vegetables, diced (I used frozen mixed vegetables with beans, peas, carrots, and corn)
  • 1/4 Tsp Chilli Powder
  • 1/4 Tsp Cumin
  • 1/4 Tsp Salt
  • 1/4 Tsp Black Pepper
  • Coriander leaves, a handful, to serve

INSTRUCTIONS

  1. Add everything except the coriander into a rice cooker and turn on.
  2. Once the rice has cooked, serve, topped with the coriander leaves.

SERVE WITH

Burritos or burrito bowls.

1

Tomatillo Salsa (Salsa Verde)

Spicy: Tomatillo Salsa

Author Note: When following a green FODMAP diet, only 1/4 of this salsa can be consumed at any one time.

INGREDIENTS

  • 350g Tomatillos
  • 1 Tbsp Garlic Oil
  • 1/2 Jalapeno
  • 1/4 Tsp Salt
  • Coriander, a handful

INSTRUCTIONS

  1. Heat oven on grill to 200°C.
  2. Chop tomatillos in half and place face down onto a baking tray, along with half of a fresh jalapeno. Drizzle with the garlic oil, then place into the heated oven.
  3. Cook until starting to brown on the top, then remove.
  4. Roughly chop the jalapeno, then put them and the tomatillos into a mortar and pestle. Grind until smooth-ish (some chunky pieces add some character to the salsa). You can use a blender for this step instead if preferred.
  5. Place salsa into a bowl.
  6. Roughly chop the coriander and add to the bowl, along with the salt, and mix until combined.
  7. Serve once ready.

SERVE WITH

Burritos, tacos, or taquitos.

2

Pink Coleslaw

Stunning: Pink Coleslaw

INGREDIENTS

  • 4 C Red Cabbage, grated
  • 1 Carrot, large, grated
  • 1 C Cheddar Cheese, grated
  • 3/4 C Mayonnaise
  • 1/4 C Buttermilk (1/4 C Milk with 1/4 Tbsp White Vinegar)
  • 1/3 C Sugar, white
  • 1 Tsp Curry Powder
  • 1 Tsp Salt
  • 1/4 Tsp ground Black Pepper
  • 1 1/2 Tbsp White Vinegar
  • 2 1/2 Tbsp Lemon Juice

INSTRUCTIONS

  1. Add cabbage, carrot and cheese to a large bowl.
  2. Add the remaining ingredients into a second small bowl, and mix well.
  3. Add these into the large bowl and mix through.
  4. Refrigerate for a few hours (not required, but is recommended), then serve.
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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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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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