Tag: FODMAP

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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Chicken and Bacon Gnocchi Bake

Creamy: Chicken and Bacon Gnocchi Bake

INGREDIENTS

  • 2 Tbsp Garlic Infused Oil
  • 500g Chicken Breast, diced
  • 6 Streaky Bacon rashers, sliced into thin strips
  • 300ml Cream
  • 170g Spinach, chopped
  • 500g gluten free Gnocchi
  • 2 C Cheddar Cheese, grated
  • 1/2 C Flat-Leaf Parsley, roughly chopped, fresh leaves + extra to serve
  • 1/4 tsp Salt
  • 1/2 tsp Pepper

INSTRUCTIONS

  1. Heat the garlic infused oil in a non-stick pan over medium-high heat. Add the bacon and cook, stirring occasionally until starting to brown.
  2. Add the chicken to the pan and cook, stirring occasionally until lightly browned.
  3. Add the cream and bring to a simmer. Continue simmering until the sauce slightly thickens.
  4. Add the spinach and cook until wilted, a couple of minutes maximum.
  5. Remove from heat and stir in 1/2 C of cheese, along with the salt and pepper.
  6. Meanwhile, cook the gnocchi in a large pot of boiling, salted water until the gnocchi float to the surface.
  7. Reserve 1/4 C of the cooking water and add it to the cream mixture. Drain the remaining water from the gnocchi.
  8. Add the gnocchi and the parsley to the cream mixture and toss to combine.
  9. Pour into an overproof dish, approximately 20x30cm, into a flat layer.
  10. Sprinkle the remaining cheese over the top of the gnocchi.
  11. Preheat your oven on grill, at 200°C.
  12. Cook the gnocchi under the grill for about 10 minutes, until the cheese is golden.
  13. Remove from the oven and top with the remaining chopped parsley.
  14. Serve while warm.

SERVE WITH

A green salad would be a lovely addition for this meal.

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Lamb Koftas

INGREDIENTS

  • 500g Lamb Mince
  • 1/4C gluten free Breadcrumbs/Flour
  • 2 Tbsp Coriander, chopped
  • 2 tsp Cumin
  • 2 tsp Coriander
  • 2 tsp Paprika
  • 1 1/2 tsp Cinnamon, ground
  • 1/2 tsp Cayenne Pepper
  • 1 1/2 tsp Salt
  • 1/2 tsp Black Pepper, ground
  • Oil, for frying

INSTRUCTIONS

  1. Add the ingredients to a bowl and mix well.
  2. Divide the meat into 8 equal pieces and form into balls (damp hands work best).
  3. Heat about a 1/2 Tbsp of oil in a large non-stick frying pan over medium-high heat.
  4. Cook the lamb balls in the pan, turning occasionally to brown evenly and cook through. You may need to work in batches.
  5. Serve while warm.

TO SERVE

Serve with gluten free wraps, yoghurt dressing, and red cabbage, carrot, and mint salad.

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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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Tuna Avocado Wrap

Fresh: Tuna Avocado Wrap

INGREDIENTS

  • 425g Tuna in Spring Water, drained
  • 1 Avocado, mashed
  • 1 Tbsp Wholegrain Mustard
  • 3 Tbsp Celery, finely diced
  • 2 Spring Onion sprigs, sliced
  • 1 Tbsp Coriander, chopped
  • Salt, pinch, to taste
  • Pepper, ground, pinch, to taste
  • 1-2 tsp Chilli Flakes, optional
  • 2 1/2 C Lettuce, sliced
  • 1 C Carrot, grated
  • 4 gluten free Tortillas

INSTRUCTIONS

  1. Mash together tuna and avocado in a bowl until combined.
  2. Add in the wholegrain mustard, celery, spring onion, coriander, salt, pepper, and chilli flakes (if using), and mix well.
  3. On each tortilla, add 1/4 of the lettuce, 1/4 of the carrots, and 1/4 of the tuna and avo mixture.
  4. Tightly roll up the tortilla and serve.
1

Slow Cooked Corned Beef

Incredibly Easy: Corned Beef

INGREDIENTS

  • 1 kg Corned Beef/Silverside (ensure it is FODMAP friendly)
  • 1 Bay Leaf
  • 1/2 tsp Mustard Seeds
  • 1/2 tsp Black Peppercorns, whole
  • 1/2 tsp Coriander Seeds
  • 1/4 tsp Cloves, whole
  • 1 tsp Brown Sugar
  • Water

INSTRUCTIONS

  1. Add everything into a slow cooker pot, adding sufficient water that the meat is covered.
  2. Turn on high for 8 hours.
  3. Remove meat from the pot and cut off the fat.
  4. Slice, and serve.

SERVE WITH

Mashed or roasted potatoes, and a selection of steamed vegetables i.e. carrots, green beans, broccoli, or peas. A dollop of wholegrain mustard for the meat is a super tasty addition as well.

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Butterflied Lamb Leg Roast

Classic: Butterflied Lamb Leg Roast

INGREDIENTS

  • 1kg Butterflied Lamb Leg
  • 2 Tbsp Garlic Infused Oil
  • 1/2 tsp Salt
  • 1/2 tsp Pepper, ground
  • Rosemary Sprigs, fresh
  • Gravy: 1 Tbsp Cornflour
  • 1 tsp Beef Stock
  • 1 1/2 C Water
  • Salt, pinch
  • Pepper, ground, pinch

INSTRUCTIONS

  1. Pre-heat oven to 220°C on fan bake.
  2. Drizzle 1 tbsp of garlic infused oil in the center of the pan.
  3. Place the lamb onto the oil, fat side up, with the flap tucked underneath it.
  4. Rub the other tbsp of oil over the top of the lamb.
  5. Sprinkle the salt and pepper over the lamb, and place a few of the rosemary sprigs on the top.
  6. Place the lamb in the oven and cook for 15 minutes.
  7. Turn the oven down to 190°C and cook for 15 minutes.
  8. Remove from roasting pan and leave to rest for 15 minutes.
  9. Meanwhile, sprinkle the cornflour into the pan, along with the beef stock, salt and pepper.
  10. Add 1/4C of water and stir the liquid to combine – mix until there are no lumps.
  11. Add the remaining water and stir to combine; continue stirring until the liquid has thickened.
  12. Pour the liquid into a serving dish.
  13. Carve the lamb and serve while warm.

SERVE WITH

Roasted vegetables (chop these into small pieces and put in at the same time as the lamb) and/or steamed vegetables, and gravy.

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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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Hash Stack

INGREDIENTS

  • 8x Hash Browns
  • 1 tsp Olive Oil
  • 8x Streaky Bacon
  • 4x Tomatoes, halved
  • 8x Eggs
  • Water
  • 1 tsp White Vinegar
  • 150g Baby Spinach
  • 3/4C Hollandaise Sauce

INSTRUCTIONS

  1. Cook hash browns according to packet instructions.
  2. Make hollandaise sauce and set aside.
  3. Add the oil to a large frying pan and heat over medium-high heat.
  4. Add the bacon and cook through, browning both sides.
  5. Push the bacon to the side of the pan and add the halved tomatoes, cut side down. Cook through for a few minutes before flipping to cook the other side.
  6. Meanwhile, fill a large frying pan with water. Add the white vinegar to the water and bring to the boil.
  7. Turn the heat down to a simmer and crack the 8 eggs into the water. If the water doesn’t cover the top of the eggs, gently ladle water on the top of them.
  8. Cook for a few minutes until the egg whites have cooked through, but not so long that the yellows also cook – you want the yellows to remain runny.
  9. Carefully drain the water from the egg pan, ensuring you don’t break the eggs.
  10. Serve the meal by adding a quarter of the baby spinach onto each plate, stacking on top the hash browns, bacon, tomatoes, eggs, and topped with hollandaise sauce.
1

Hollandaise

Creamy: Hollandaise

Makes 3/4 C

INGREDIENTS

  • 50g Butter
  • 2 Tbsp Lemon Juice
  • 2 Egg Yolks
  • 1/4 C Cream
  • 1/4 tsp Dry Mustard
  • 1 tsp Wholegrain Mustard
  • 1/4 tsp Salt

INSTRUCTIONS

  1. Melt the butter in a double boiler over a medium heat.
  2. Add the lemon juice, egg yolks, and cream.
  3. Cook while continuously stirring, until it becomes a thick and smooth sauce. Be careful not to overheat the sauce so that it doesn’t curdle.
  4. Remove the sauce from the heat.
  5. Add the dry mustard, the wholegrain mustard, and the salt, and beat until smooth.
  6. Serve while warm.
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