fodmap recipe

Vegetable soups are great favourites regardless of the season and they can be a terrific way to use up those odds and ends in the fridge!

Vegetable &amp; Chickpea Soup

garlic-infused oil

green leek leaves, 1cm diced

Water (extra boiling water if desired)

Diced tomato, canned

tsp black pepper

large peeled swede (rutabaga)

waxy potatoes

Jap pumpkin, peeled

carrots

eggplant

red capsicum, deseeded

silverbeet,

cabbage (common)

parsley stalks and leaves, chopped

Salt,

Heat the oil in a stock pot and sauté the leek leaves until they start to caramelise.

Add the water, pepper and tomatoes and bring to the boil.

Add the vegetables in order of their cooking time. That is, add the ones that take the longest to cook first. So add swedes and simmer for 5 minutes before adding potatoes, carrot and pumpkin and cook for a further 10 minutes. Then add cabbage, red capsicum and chickpeas, cook again for about 5 minutes and lastly add silverbeet and parsley and simmer for a further 2 minutes.

Arancini balls are very popular for party hors d&#39;oeuvres and can even be made larger for a main meal.

Smoked Salmon &amp; Dill Arancini Balls

Massel's Low FODMAP Certified chicken stock

Dry white wine

olive oil

Arborio rice

spring onions, green tops only

Green olives, stone removed and finely chopped

corn flour

Cold smoked salmon, finely chopped

Mozzarella cheese, grated

Tbsp fresh dill, finely chopped

horseradish (condiment)

eggs

polenta OR low FODMAP breadcrumbs

Olive oil spray,

Combine the stock with wine and bring to the boil, reduce to a bare simmer.

In a separate large pot add both oils and sauté rice and green onion tops for about 5 minutes.

Ladle the hot stock and wine into the rice mixture, after each ladle, stir until liquid is absorbed and repeat. You should be stirring constantly for about 20 minutes until the rice is al dente. 

Remove from heat and cover with a lid for 5 minutes. 

Add the olives, horseradish, cheese, dill, flour and salmon. Stir well and leave to cool, stirring occasionally.

When lukewarm, stir through the 2 eggs and leave to chill completely. 

Preheat oven to 220°C/428°F and line a tray with baking paper. 

When cool, roll into 24 small balls (or 8 large) and roll in the polenta or breadcrumbs.

Place the balls on the tray and spray well with oil.

Bake in the oven for about 20 minutes or until golden brown. Cool slightly and sit on absorbent paper before serving. 

This deliciously, creamy choc peanut butter smoothie is sure to hit the spot!

Choc peanut butter smoothie

green banana

peanut butter

almond milk

lactose free yoghurt

cocoa powder

vanilla essence

Add all ingredients into a blender and blend until smooth and creamy. Serve immediately!

This flavorful salmon dish will brighten up your day. If wild salmon is in-season and in-budget, all the better, but any responsibly sourced farmed salmon works great too.

Miso Salmon - Recipe by Gourmend Foods

miso paste

rice vinegar

soy sauce

maple syrup

Gourmend garlic scape powder

Salt and pepper,

Sprinkle your salmon with some salt and pepper. Mix together the miso paste, rice vinegar, soy sauce, maple syrup and garlic scape powder and then rub the mixture all over the fish. Depending on the size of your piece(s), you may not need to use all of the mixture. Just give the salmon a nice, even coat.

Heat your oven to 400°F (200°C), line a rimmed sheet pan with foil and place a wire rack on top. This method will help to evenly distribute your oven’s heat around the fish when you cook it. Put the fillets on the wire rack and place in the oven.

Cooking for 15-20 minutes should do the trick. Check the fish with an instant-read thermometer and when it reads about 130°F (55°C), dinner is ready. Don’t have a food thermometer? Just gently press down on the top of the filet with a fork or your finger – If the layers separate easily along the white lines across the fish, it’s done.

Remove fish from the oven and let rest for 5 minutes before cutting. For garnish, feel free to sprinkle some lime juice and/or cilantro on top. Serve over brown or white rice, paired with a low-FODMAP vegetable and enjoy!

Looking for an easy, healthy and delicious snack? Look no further!

Peanut Butter Energy Bars

peanut butter (no added sugar

oats,

puffed brown rice

quinoa flakes

almonds, lightly toasted, chopped

cranberries,

banana,

Tbsp coconut flakes,

Tbsp chia seeds

sunflower seeds

Spray a 20cm x 20cm slice tray with cooking spray and line with baking paper, set aside.

In a small saucepan, heat peanut butter and maple syrup over low heat, stirring until well combined.

In a large bowl, combine dry ingredients. Pour peanut and maple syrup mixture over dry ingredients and stir until well combined.

Transfer mixture into prepared tray, pressing down with slightly wet hands to ensure mixture is flat and tightly packed together.

Refrigerate for at least 1 hour before gently removing from tray and slicing into bars.

Whether it is a healthy make-ahead breakfast or a lunch box snack, this recipe is the perfect low FODMAP treat.

Mixed Berry &amp; Yoghurt Granola Bar

oats

coconut

Tbsp macadamia nut meal

peanut oil

Mixed berries

Plain greek/natural yoghurt

White chocolate melts, melted

Preheat oven to 180°C/356°F. Line a 16 x 26cm slice pan with baking paper.

Combine all ingredients in a large mixing bowl.

Drizzle with melted white chocolate and cut into slices to serve.

A delicious way to use up those old carrots sitting in the fridge!

Carrot fritters

sized carrots, grated

greens of spring onion

cumin seeds

coriander seeds

coriander, chopped

eggs, whisked (see hints

flour, white*

tsp sea salt

tbs extra virgin olive oil

herbs

In a medium sized bowl, mix together the carrots, spring onion greens, spices, coriander, flour, whisked eggs and salt. Stir until combined. 

Heat 1 tbs olive oil in a medium-large sized fry pan on medium heat. Use a dessert spoon to scoop out the mixture into balls and place into the pan. Push down with the back of the spoon to flatten the balls into patties. This will need to be done in batches. Fry until golden - approximately 2-3 minutes on each side.

Once fritters are cooked, place on a plate lined with paper towel to absorb the excess oil. 

Repeat step 2 for the next batch of fritters. Place the first batch of fritters in the oven at a low temperature if you wish to keep them warm while the second batch is cooking.

Serve immediately once all fritters are cooked and garnish with desired herbs.

Caprese salad is possibly one of the easiest dishes to make with plenty of flavour!

Caprese Salad

cherry tomatoes (I tomatoes

cherry bocconcini, sliced

basil leaves

Salt & pepper,

Extra virgin olive oil,

Balsamic vinegar, to serve

Slice the cherry tomatoes in halves or slices. Place in s serving bowl and top with the sliced bocconcini and shredded basil leaves. Sprinkle with salt and pepper. Mix together. 

Just before serving drizzle some of the olive oil and balsamic vinegar over the salad.

These Low FODMAP Muesli Bars are nutrient dense and not overly sweet.

Muesli Bars

pumpkin seeds

sesame seeds

Tbsp flax seeds

cinnamon

Olive oil spread

rice malt syrup

In a small saucepan, melt and combine olive oil spread, rice malt syrup and cinnamon.

In a large non-stick fry pan, combine oats, seeds and coconut and toast over a low heat for approximately 5-10 minutes.

Add dry mix to the oil-syrup-cinnamon mix and mix until combined*.

Press into a slice tin lined with baking paper and freeze for approximately 20-minutes until set.

Cut into squares. I cut the baking paper, lining the tin, into strips and wrap bars individually.

Low FODMAP muffins are great served as snacks or treats when entertaining.

Savoury Muffin

tapioca flour

flour

5¼ tsp baking powder

1¾ tsp xanthan gum

oat bran

cream

milk, low fat, lactose free milk

feta cheese, crumbled

capsicum, red, finely diced

basil leaves (roughly chopped)

cheese

Preheat oven to 160°C/320°F and on a lower shelf of the oven, half fill a baking tray with boiling water (see tip below).

Sift flour, baking powder and xanthan gum into a large bowl, then add the bran (mix again).

In a separate bowl, whisk eggs with the cream and milk.

Add capsicum, crumbled feta and basil to the egg mixture.

Make a well in the flour mix and fold wet mix into the dry ingredients (you may have to add more milk to achieve a dough that is slightly sloppy, but not too wet).

Place large muffin cases in a muffin tray and spray well with canola oil.

Fill muffin cases (see tip below) and tap down top surface with a wet finger.

Sprinkle the top of each muffin with grated cheese, then paprika.

Bake for about 17 minutes until golden brown (an inserted skewer should be clean when removed).

Cool in the tray for 5 minutes, then place on a wire rack to cool further.

Oat, Cranberry &amp; Choc Chip Energy Balls

cranberries

puffed quinoa

dark chocolate chips

Place oats into a food processor and process until they are flour like in consistency.

Add cranberries, peanut butter and maple syrup to food processor and continue to process until a dough begins to form and stick together.

Add puffed quinoa and chocolate chips and pulse several times until well distributed through the dough.

Using a large spoon, scoop out a spoonful of dough and roll between your hands into neat ball shapes. Place balls in an airtight container and store in the fridge.

Packed full of flavour and perfect for a cosy winters night!

Chicken madras curry

garlic olive oil

tbs ginger, finely chopped

turmeric

tsp coriander

tsp garam masala

cayenne pepper

Chicken thigh fillets,

curry leaves

tomatoes,

coconut milk, canned

coriander, roughly chopped

Heat the regular olive oil in a large saucepan over medium heat. Place the ginger and cinnamon in the pan and cook for 1 minute. Add in the garlic infused olive oil, turmeric, cumin, ground coriander, garam masala, cayenne and curry leaves. Cook for 5 minutes, stirring constantly. 

Add the chicken thighs to coat, and cook for 3 minutes. Stir in the roughly chopped tomatoes and cook for 15 minutes. 

Add the coconut milk and stir, simmer for 1-2 minutes, then remove from heat.

Transport yourself to the beautiful backwaters of Kerala in southern India, with our fragrant avial curry.

South Indian Avial Curry

Bean, cluster/guar (3/4th serve)

Bean, Indian valor (3/4th serve)

Drumstick, moringa (1 serve)

Gourd, Ivy/Tindora (1 serve)

Green chillies (2-3 as per taste)

Curry leaves (3-4 leaves)

Red chilli (whole, 1-2)

Cumin seeds (1/2 tsp)

Mustard seeds (1/4 tsp)

Turmeric powder (1/4 tsp)

Plain natural yoghurt/curd (2 tbs)

Coconut oil (2 tbs)

Grind coconut, green chillies and cumin seeds to a fine paste. Add little water, if needed to make a smooth paste

Boil all the vegetables in salt water. Drain and keep aside, when semi soft.

Heat oil in a pan, add the boiled vegetables, coconut-chilli paste, turmeric powder, 1/4th  cup of water and cook for 5 minutes

Top 26 fodmap recipe recipes from across the web

The most viewed fodmap recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Vegetable & Chickpea Soup

Smoked Salmon & Dill Arancini B...

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Peanut Butter Energy Bars

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Carrot fritters

Caprese Salad

Muesli Bars

Savoury Muffin

Oat, Cranberry & Choc Chip Ener...

Chicken madras curry

South Indian Avial Curry

Paneer Butter Masala

Asian Chicken Noodle Salad

Tuna & Sweet Potato Patties

Chicken Cacciatore

Tandoori Chicken

Roasted Pumpkin & Carrot Soup

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3-Ingredient Flatbread

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Top 26 fodmap recipe recipes from across the web

The most viewed fodmap recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Vegetable &amp; Chickpea Soup

Smoked Salmon &amp; Dill Arancini B...

Choc peanut butter smoothie

Miso Salmon - Recipe by Gourmend Fo...

Peanut Butter Energy Bars

Mixed Berry &amp; Yoghurt Granola B...

Carrot fritters

Caprese Salad

Muesli Bars

Savoury Muffin

Oat, Cranberry &amp; Choc Chip Ener...

Chicken madras curry

South Indian Avial Curry

Paneer Butter Masala

Asian Chicken Noodle Salad

Tuna &amp; Sweet Potato Patties

Chicken Cacciatore

Tandoori Chicken

Roasted Pumpkin &amp; Carrot Soup

Peanut Butter and Hemp Seed Protein...

Thai Green Chicken Curry

3-Ingredient Flatbread

Pad Thai

Low FODMAP Tacos

Banana, Hazelnut &amp; Seed Biscuit...

Potato Salad with Green Beans &amp;...

The most viewed fodmap recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Vegetable & Chickpea Soup

Smoked Salmon & Dill Arancini B...

Mixed Berry & Yoghurt Granola B...

Oat, Cranberry & Choc Chip Ener...

Tuna & Sweet Potato Patties

Roasted Pumpkin & Carrot Soup

Banana, Hazelnut & Seed Biscuit...

Potato Salad with Green Beans &...