Thursday, 11 December 2014

It's starting to taste a lot like Christmas!

Christmas is around the corner, so what better way to get into the festive spirit than with some low FODMAP Christmas cooking! Below are some low FODMAP Christmas recipes that the Department of Gastroenterology at Monash team has prepared.

Orange Ginger bread

1½ cups quinoa flour
1½ cups almond meal
1/3 cups castor sugar
1 ½ tsp bicarbonate soda
½ tsp salt
1 tsp ground ginger
2 large eggs
¾ cup lactose free yoghurt
½ cup grated pumpkin
¼ cup vegetable oil
¼ cup rice malt syrup
1 tbsp grated orange rind
1 tblp fresh orange juice

Sift dry ingredients (except almond meal and sugar) into a large bowl. Add almond meal and sugar. Mix in the eggs, yoghurt, pumpkin, orange juice and rind, syrup and oil. Mix well. Prepare a loaf tin – lightly spray with oil and line the base with baking paper. Pour mix into tin. Bake for 45-50 minutes or until a skewer comes out clean from the middle of the bread. Cool completely in the pan. Turn the ginger bread out of the tin and it’s ready to eat!

Roasted red pepper dip

2/3 cup water
1/3 cup of quinoa grain
½ cup of goat’s feta cheese (crumbled)
1 tsp sambal oelek
½ lemon, juiced
1 ¼ cup roasted red peppers*
½ bunch chives, finely chopped
Sea salt and cracked pepper

* To roast your own peppers
Grill fresh red peppers (skin on) in the oven or over an open flame until the skin starts to shrivel and blacken. Turn over until the whole pepper has charred. Remove from the oven and place in a bag to cool completely (allow approximately 20 minutes). Remove the skin and rinse the peppers prior to use.

Preheat oven to 180ᴼC. Add the water and quinoa to a pan. Bring to the boil, cover and reduce to a simmer. Cook for approximately 15 minutes until the quinoa is light and the grain has opened. Cool completely and fluff gently with a fork. Puree the quinoa with half the goat’s cheese. Add the sambal oelek, lemon juice, red pepper and chives and season to taste. Process until the mix is smooth. Pour into a baking dish. Top with remaining goat’s cheese. Bake until the edges are beginning to brown. Serve warm with julienned carrots and cucumber or rice wafers.

Salmon fillets with pine nut and roasted red pepper salad

2 cups water
1 cup quinoa grain
1 ¼ cups of roasted red pepper, chopped
½ bunch spring onions (green tops only), chopped
¼ cup pine nuts, lightly roasted
2 tbsp lemon juice
2 tbsp flax seed oil
2 x 150g salmon fillets
Olive oil
½ cup goat’s feta cheese, crumbled
Sea salt and cracked pepper

Bring the water and quinoa to a boil in a saucepan over a medium heat. Cook until fluffy (approximately 15 minutes - the germ should come out). Fluff with a fork and set aside to cool completely. Combine the quinoa, roasted red peppers, goat’s feta cheese, spring onions and pine nuts. Fold through the lemon juice and flax seed oil. Season to taste.

Preheat BBQ or grill. Reduce to a medium heat. Grease lightly with the olive oil. Lightly brush the salmon with a little olive oil. Cook for 3-4 minutes on either side. Serve immediately with salad on the side.


Wednesday, 3 December 2014

Getting enough fibre on a low FODMAP diet

By Dr Jane Varney

Achieving an adequate fibre intake can be a challenge for people following a low FODMAP diet as the diet excludes many high fibre foods. These include certain types of legumes and pulses, some types of grains and cereals and some types of fruits and vegetables. Despite this difficulty, a fibre intake of 25-30g per day is recommended for people with IBS. This recommendation is consistent with the recommended fibre intake for the general population. So how might you boost your fibre intake while following a low FODMAP diet? Here are some ideas:

·      Snack on low FODMAP fruit such as bananas, raspberries, rhubarb, kiwifruit, mandarin, strawberries, passionfruit and oranges

·      Include low FODMAP vegetables with your meals, for example carrot (skin on), green beans, potato (skin on), corn, silverbeet and eggplant (skin on)

·     Check food labels when buying low FODMAP bread and cereal products. Compare products in the per 100g column to find higher fibre options. Some examples include quinoa flakes, brown rice, gluten free multigrain bread, rice bran, oat bran, sourdough spelt bread and porridge (oats).

·      Add canned lentils/ canned chick peas to a casserole/salad. A ‘green’ or low FODMAP serve is considered ¼ cup of canned chickpeas or ½ cup of canned lentils. Rinse the canned lentils/chickpeas well before use to help reduce the FODMAP content.

·      Snack on almonds. A ‘green’ or low FODMAP serve of almonds is considered 10 nuts

·      Add oat bran or rice bran to your breakfast cereal. A ‘green’ or low FODMAP serve of oat or rice bran is considered 2 tablespoons 

·      Talk to your pharmacist about trying a fibre supplement made from sterculia. Stericulia is considered less ‘gas forming’ than other fibre supplements and may help to treat constipation in people with IBS. This said, few well designed studies have been conducted to measure the efficacy of this fibre supplement.