monashfodmap

Monash Uni Low FODMAP Diet

Find your daily low FODMAP inspiration here ✨✨ fodmapmonash.blogspot.com.au

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✨Flash giveaway✨
Android only! 📱
One day left to like us on Instagram or Facebook and tag three friends for your free ANDROID app code to download the Monash University low FODMAP diet app.
Use it to claim for yourself or pass it on to a friend. 😊
#giveaway #appgiveaway #lowFODMAP #FODMAPs #FODMAP #FODMAPdiet #monashFODMAPdiet #whereitallbegan #FODMAPinventors #app

💥Flash Android App Giveaway!!!!💥
ANDROID phones only. Like us on Facebook or Instagram and tag 3 friends in this post to win 1 of 20 free Android* app codes. App code can be used by you or give it to a friend.
*Please note - codes are redeemable in Google Play store for users with Android smartphones only. 😊

Salad... sounds boring but it doesn't have to be. We're sure there are plenty of interesting ideas out there to help each other out. What's in your favourite go to low FODMAP salad recipe?⠀⠀
#FODMAPcommunity

Cornbread is the perfect accompaniment with any meal. 🌽 ✨Serves 10✨
Note: for the best results use a cast iron skillet which (retains heat better) or a bread tin would be fine.
Preheat the oven to 200 degrees C (392 F). If using the cast iron skillet or similar place this in the oven to warm up.
Combine 130g polenta, 1 1/2 tsp baking powder, 1/4 tsp bicarbonate of soda, 1 lightly whisked egg, 1/4 tsp salt and fold in 2 Tbsp lactose free yoghurt and 60ml lactose free milk.
Removing the skillet or baking tin from the oven. Add 50g of butter into the skillet and swirl around to coat the pan/tin. Pour the excess butter into the corn mixture and stir mixture to combine.
Pour the mixture until the skillet/tin.
Bake for 10-12 minutes if fan forces or 15 if not. You can test if the corn bread is ready by using a skewer and inserting it in the centre of the bread all the way to the bottom. If the skewer comes out clean it is ready.
🌽 Enjoy this with soup or a warm casserole.

Warm me up. Roasted pumpkin and carrot soup. ⠀⠀
✨Serves 6✨
Preheat the oven to 210 degrees C (410 F). Place 1 kg (35 oz) of Kent Pumpkin peeled and cut into 1 cm slices, onto a tray lined with baking paper. Do the same with 800 g (28 oz) carrots. Drizzle 2 Tbsp of olive oil over the pumpkin and carrots (Garlic infused if preferred). Toss the vegetables to coat. Place in the oven for 30-35 minutes.⠀⠀
In a large pot add 2 Tbsp of olive oil and heat on a medium heat. Add in 1 Tbsp mustard seeds, 2 tsp ground coriander, 1 tsp ground cumin, 1 tsp turmeric, 1/2 tsp cardomom and optional 1/4 tsp chilli powder. Stir for a couple of minutes until aromatic and mustard seeds pop. ⠀⠀
Add the roasted carrots and pumpkin to the pot with 1 Litre (1 qt.) of low FODMAP stock and 500 ml (1 pt.) of boiling water. Cover the pot and bring to the boil. Once reaching boiling reduce heat to low and cook for a further 15 minutes. Uncover and leave to cool for a further 15 minutes. In the pot or other appropriate container use a stick mixer to blitz the mixture into a smooth consistency. 🥕
Enjoy!😊

The perfect side to a warm meal. Low FODMAP green mash. ⠀
So simple and yet oh so good. ⠀
Serves 4⠀
In a large pot of water boil potatoes of your choice for 20 minutes or until soft. Peal the potatoes and place in a bowl suitable for mashing. ⠀
In a food processor puree 1 bunch of parsley and a hand full of chives. This is the step where you can get creative and make the recipe your own. Other options may be to include broccoli, kale and/or a mix of different herbs. You can use herbs to pair this side to your choice of meat. ⠀
Using a masher mash the puree in with the potatoes until you have a smooth consistency. ⠀
Enjoy! ⠀
Please comment below is you gave this a go and what ingredient you chose. #fodmapcommunity

Breakfast bite banana and nut cookies. The perfect mid morning or afternoon snack. ⠀
✨Makes ~12✨
In a large bowl mix together 1 medium mashed banana, 1/2 cup chopped hazelnuts, 30g diced dates, 30g dried cranberries, 1/4 cup sunflower seeds, 2 Tbsp peanut butter, 40g desiccated coconut, 1 Tbsp chia seeds, 40g rolled oats and 1 tsp vanilla essence. Mix together until all ingredients are sticking together in clusters. Add more peanut butter if needed. ⠀
If you have little ones in your kitchen let them get their hands dirty by mashing ingredients together and moulding them into cookie shapes.
Place cookies on a greased baking tray or tray lined with baking paper. ⠀
Bake in a preheated oven at 180 degree Celsius or 356 Fahrenheit. Baking until golden brown (~12 minutes). ⠀
Let the biscuits cool for 10 minutes before serving. ⠀
Enjoy! 🍪🍌

It's those fresh weekend vibes. Happy weekend.
#fodmapcommunity #fodmapdiet #monashFODMAP #sunshine #weekend #weekendvibes #monashFODMAPdiet #FODMAPs #fruit #citrus

Looking for a weekend warmer? How about yummy low FODMAP Tom Yum soup?⠀
🍲Serves 6 🌶
In a large pot add together 2 Litres of Chicken Stock, 2 small stalks of lemongrass, 20g galangal, 8 large kaffir lime leaves, 4 bird's eye chillies (pounded or blitzed), 3 Tbsp tomato paste and 1 large bunch of coriander. Bring to the boil. ⠀
Reduce the heat to a simmer leaving uncovered for 20 minutes. ⠀
Strain the soup through a fine sieve and discard the solids. ⠀
Reheat until it is simmering the add 3 tsp sugar, 4 Tbsp fish sauce and 3 Tbsp lime juice. This can be adjusted to taste. ⠀
For tips on making a low FODMAP chicken stock please see our app or blog for suggestions. ⠀
This meal is best served with prawns or chicken. ⠀
Vegetarian option - add tofu for protein and substitute the fish sauce with soy sauce. ⠀
✨Enjoy!✨

Controversy! Let's clear up the confusion. We've recently been asked about soy milk and the miss information about various brands of soy milks. Through our rigorous testing and research we have found that soy milk made from soy protein tend to be better tolerated than soy milk made from soy beans. ⠀
We are so committed to this research that we even asked all our department staff who have IBS to trial the two different types of soy milks in a double blinded trial and record their symptoms.
Verdict: soy protein is the way to go (if soy milk if your preferred milk and you have a poor tolerance of Oligos-GOS) to avoid exacerbating IBS symptoms. 🍼

You know it's a good morning when it starts with pancakes. 🥞 ✨Recipe makes ~12 pancakes✨
In a processor/blender/Thermomix combine 1 cup rolled oats, 1/3 cup oat bran, 3/4 cup rice flour, 2 tsp baking powder, 3/4 tsp Dutch cinnamon (optional) and 1 small pinch salt. Blend until fine.
Add 1 1/2 (150g) unripe bananas, 2 medium eggs, and slowly while mixing add 200ml of low fat milk (lactose free if needed). Mix until the mixture is a smooth runny consistency.
Rest the batter for 15 minutes. The mixture may thicken up. If too thick to spoon into the frying pan add a dash of milk until it is runny enough to spoon out.
Heat some butter or spray oil in a frying pan over a medium heat.
Spoon the mixture (2 Tbsp per pancake) into the frying to form ~9 cm pancakes.
Cook until bubbles start to form on the top (reduce the heat if required to prevent burning). Flip and cook for ~ 1 min on the other side. 👨🏻‍🍳
Serve with a drizzle of maple syrup 🍁, fresh fruits or warm berries 🍓. Enjoy and please share what your favourite pancake topping is 👇🏼

Tip: Looking to flavour your meat without symptoms? Roll some chicken breasts in dukkah and cook in a frying pan for a crusty spiced chicken.
How have you used dukkah?
Enjoy

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