Monday, April 29, 2013

Sample Menu Plan for Low FODMAP Diet

  • Fructose free Breakfast Crunch (see recipe post) or a wheat free fruit free cereal from the health food section in your local supermarket
  • Porridge with chopped banana (add rice malt syrup for something sweet instead of honey)
  • Fresh Spelt or Gluten Free toast with cheese (cottage cheese is great), peanut butter (natural) or avocado (no more than 1/4 at a time with avocado due to sorbitol content)
  • Eggs - boiled eggs are great as they are easy to eat without needing toast
  • Banana Chia Smoothie (see recipe post)
  • Rice porridge with banana
  • Buckwheat pancakes with rice malt syrup and banana
  • Omlette with spinach, goats cheese and ham

  • Rice cake topped with goats cheese, avocado & sea salt
  • Natural yoghurt (no added sweeteners) with chopped banana or blueberries (approx 8 is tolerable for most people)
  • Choc Banana muffins (see recipe post)
  • Orange Almond Balls (see recipe post)
  • Dry roasted almonds
  • Banana (one per sitting)
  • Carrot/Celery sticks
  • 1 serve of 'safe' fruit. It is not necessary to avoid fruit altogether when you have fructose malabsorption, when a fruit is balanced with fructose and glucose, moderate amounts can be absorbed without symptoms. Fructose is generally only a problem when the fruit contains more fructose than glucose (i.e mango, apple, pear, watermelon, cherries) or too much fructose is eaten at once (for example 2-3 pieces of any fruit in one sitting). Some safe fruits include 1 medium banana or orange or a small slice of melon or pineapple. A small handful of grapes or berries (fit inside palm of your hand) are generally ok for most.

  • Baked potato with cheese, sour cream, chopped capsicum & corn (very small amount of corn only)
  • Fresh Spelt or Gluten Free bread with tuna or chicken, lettuce, cucumber, carrot, alfalfa, spinach, tomato (small amounts) boiled egg, cheese, cold roast meats or peanut butter (natural)
  • Roast Pumpkin Brown Rice Salad (see recipe post)
  • Sushi or Sashimi
  • Rice paper rolls with safe ingredients
  • Frittata - include ingredients such as zucchini, spinach, chicken, goats cheese, olives
  • Thai Chicken Burger (see recipe post)
  • Quiche with gluten free pastry and safe veges/chicken
  • Brown rice with Tuna and Yoghurt (This is a great very simple lunch for when you don't have much time - use the sun rice brown rice cups that heat in the microwave, mix through a can of tuna and a couple of spoonfuls of plain greek yoghurt and some lemon or lime juice to taste. Yum!)
  • Meat, fish, eggs or tofu 
  • With rice, gluten free pasta, rice noodles, potato or polenta
  • Mixed veges - most veges are safe in moderate portions but steer clear of mushrooms & cauliflower (high levels of mannitol), asparagus, artichokes & sugar snap peas (excess fructose) and garlic, onion, legumes/lentils, leek, shallots, chicory and spring onion (fructans) as they may cause symptoms

This list has been put together from a sample menu plan from Sue Shepherd @ Shepherd Works and some suggestions from us on what we eat. Please remember everyone is different, and what is tolerable for one person with fructose intolerance is not for another. 

Thai Chicken Burgers

Low Fructose / Gluten Free

These burgers are so quick and simple to make, I made them the other night for friends and they were a hit! Packed with protein, they are even great the next day cold if you have any left over...

Makes approx. 8

3 large chicken breast fillets - chopped very finely so it can be easily moulded into a burger shape
1 egg, lightly beaten
1 1/2 tbspn of either fresh red chilli, seeds removed & finely chopped or dried chilli flakes (reduce this qty for less heat)
3 tbspn fish sauce
1/4 cup finely chopped fresh herbs - I used vietnemese mint, thai basil & coriander. The fresh herbs are the key to the beautiful flavour so use all 3 if you can get them. Keep any left overs to garnish the burgers
sea salt & black pepper to taste
coconut oil (for cooking the burgers)

Mix the chicken with all the ingredients (except the oil) 
Form the mixture into approx 8 burgers
Heat the coconut oil in a fry pan over medium heat
Grill each burger for approx 8 minutes on one side and 5 minutes on the other (cut the first in half to ensure cooked all the way through so you can adjust the timing if needed)
We served ours with some spelt bread wraps, tomato*, mashed avocado*, goats cheese, spinach, fresh herbs, grilled sweet potato* and a dash of sweet chill sauce*. They could also be served alone with bok choy, cooked spinach or mashed potato.

*note these ingredients do contain low levels of fructose so be sure to enjoy small portions

Wednesday, April 24, 2013

Anzac Biscuits

Fructose friendly / Gluten Free

Thanks to our gorgeous friend Emma for baking these delicious fructose friendly gluten free Anzac Biscuits and sharing with us her recipe...

Makes approx 30

1 cup gluten free oats
1/2 cup white rice flour
1/2 cup brown rice flour
1/4 cup crushed roasted almonds
1 cup organic coconut sugar
4 tbspn rice malt syrup
1/2 tsp baking soda
1 tbsp boiling water

Pre heat oven to 150 degrees
Sift the flour and mix together with the oats, coconut sugar and almonds
In a saucepan over low heat, combine the rice malt syrup and butter and stir until melted
Combine the boiling water with the baking soda and pour into the melted butter and syrup
Pour the butter mix in with the oats, coconut sugar and almonds and mix together well
On a baking tray covered with baking paper, place spoonfuls of the mixture - make sure you allow room for the biscuits to spread - see below
Bake for 15 minutes for a chewy biscuit or up to 20 for a more crunchy texture
Let cool and enjoy!

Wednesday, April 17, 2013

A quick fix for sugar cravings!

Sugar cravings are very common with sufferers of dietary fructose intolerance, in fact it's known to be a symptom. When processed foods high in sugar and some fruits can often make us feel worse, sugar cravings are so hard to satisfy! I discovered rice malt syrup, a great honey alternative, soon after being diagnosed and I can't be without it now. I love it on natural yoghurt (with no added sweeteners), topped with crushed almonds or mixed in with a banana smoothie - a quick fix when you are craving something sweet....

Roast Pumpkin, Chicken & Goats Cheese Brown Rice Salad

Low Fructose / Gluten Free

This salad is great for lunches, it's really filling so you don't need much!

Serves 6

6 cups of cooked brown rice, cooled (cook with 2 cups rice and 4 cups water approx)
1 tblspn rice malt syrup
1 tblspn gluten free soy sauce
2 cups of diced pumpkin, roasted (pre heat oven to 180 degrees, drizzle with olive oil and roast for approx 30 min until golden)
4 tblspn roasted sunflower seeds (on a tray lined with baking paper cook the seeds in the same oven for approx 5 min until golden brown)
juice from 2 limes
1/2 cup of fresh chopped mint and parsley
Meat from one bbq roast chicken, meat shredded in small pieces (or you can roast your own chicken breasts, 2 will do)
Goats cheese to sprinkle over top of salad, approx 150g
sea salt

In a jar, pour the lime juice, rice malt syrup, soy sauce & a dash of sea salt and mix well.
Combine rice, pumpkin, sunflower seeds, mint, parsley & chicken together in a large bowl.
Drizzle with the dressing from the jar and sprinkle with goats cheese
Refrigerate until ready to serve

Thursday, April 11, 2013

Vege Slice

Low Fructose / Gluten Free

This is a really simple recipe that you can add almost any of your favourite low fructose veges too - or even shredded roast chicken for something different. Great served warm or cold as a healthy snack.

Serves 6

8 free range eggs
1 carrot, grated
1 zucchini grated
1 cup of chopped spinach (we used frozen chopped spinach from the freezer section of the supermarket, thawed)
1 cup of cubed roasted pumpkin
handful of chopped fresh parsley & basil
1/4 cup of goats cheese, crumbled into small pieces (we use Meredith Goats cheese, it's fabulous!)
1/2 cup grated tasty cheese
1/4 cup rice flour
sea salt
olive oil

Pre heat oven to 180 degrees
In a pan over medium heat, heat the olive oil and add the carrot, zucchini, herbs & sea salt & pepper to taste. 
Cook until soft, approx. 2-3 minutes. Let cool.
In a large bowl, lightly whisk the 8 eggs then mix through the goats cheese, spinach, roasted pumpkin pieces, the carrot/zucchini/herbs mix and rice flour.
Grease an oven tray approx 20x20cm, pour in contents and sprinkle with tasty cheese.
Bake in oven for approx 20 min or until golden on top and firm to  touch in the middle (almost a little springy).
Serve either warm or refrigerate for later.