Thursday, 1 December 2016

Potato Salad with Green Beans and Mustard Vinaigrette

Recipe by Lyndal McNamara (Dietitian) 

Looking for ways to boost prebiotics in your diet without FODMAPs? Try this delicious potato salad! Cooking then cooling the potatoes overnight increases their resistant starch (prebiotic) content, keeping your gut bacteria happy without increasing IBS symptoms. 

With the festive season fast approaching, why not include this simple salad as a low FODMAP side on Christmas day! 



Ingredients: 
(Serves 4-6)

  • 500g of new/baby potatoes
  • 4 rashers lean bacon, sliced thinly
  • 400g green beans
  • 2 tbs chopped chives 
  • 2 tbs chopped parsley
  • 1 large handful of roasted walnuts
  • 4 tbs garlic infused olive oil
  • 2 tbs balsamic vinegar
  • 1 tsp wholegrain mustard
  • ½ tsp Dijon mustard
  • 8 twists of black pepper
Methods: 
  1. Slice potatoes in half or quarters (depending on size) and place in a large pot. Cover with cold water and bring to a boil. Turn down the heat to a slow boil and cook for 12 to 15 minutes - until fork tender. Drain and set aside to cool (ideally refrigerate overnight). 
  2. Trim green bean ends and cut green beans in half.
  3. Steam/boil green beans for 3-4 minutes until just tender. Drain and set aside to cool.
  4. Cook bacon in a small frying pan until crisp. Drain on paper towel to remove any excess fat. 
  5. Prepare vinaigrette by whisking together olive oil, balsamic vinegar, mustards and black pepper.
  6. Finely slice chives and parsley and set aside.
  7. In a large salad bowl combine potatoes, green beans, bacon, chives, parsley and walnuts. Dress salad with vinaigrette and toss to coat evenly. Refrigerate salad until ready to serve.
Nutrition Information/serve (serves 6): 
    Energy
    1005kJ
    Protein
    7.7g
    Fat
    16.5g
    - Saturated fat
    2.2g
    Carbohydrates
    13.7g
    - Sugars
    2.8g
    Sodium
    283mg
    FODMAPs
    Low

    Vegetarian/vegan? 
    • Swap bacon for extra low FODMAP vegetables like radish slices or baby spinach leaves 
    Want extra protein? 
    • Add a few hard boiled egg halves and/or an extra handful of walnuts to your salad 

    Monday, 28 November 2016

    A Guide to Low FODMAP Meal Planning

    By Lyndal McNamara (Dietitian) 

    Meal planning is a great skill to have, not only for those with special dietary needs, but anyone who leads a busy lifestyle (let’s be honest, that’s most of us!).



    As a dietitian with IBS, planning my meals in advance not only saves precious time during the week but also helps ensure that my low FODMAP diet is nutritionally balanced and well thought out (helping me avoid uncomfortable mistakes!).

    Here is an example of what my typical day looks like. I like to use the Australian Guide to Healthy Eating (AGHE) to help plan out my day according to the number of serves I need of different foods from the five food groups. As a 23 year old female, the AGHE recommends that each day I aim for:

    -          5 serves vegetables/legumes/beans


    -          2 serves of fruit


    -          6 serves of grain/cereal foods


    -          2 ½ serves meat/alternatives


    -          2 ½ serves dairy foods


    Check out the AGHE website for more information about the 5 food groups and how much you need each day (this varies depending on your age, gender and activity level)



    Sample Meal Plan:

    Breakfast




    Porridge with yoghurt, cinnamon & banana
    • ½ cup cooked rolled oats (120g)
    • 1 tsp. chia seeds (5g)
    • 1 tbs. low-fat milk (25g)*
    • low-fat natural yoghurt (100g)*
    • 1 medium banana (100g)
    •  Sprinkle of cinnamon
    Snack





    • Small handful mixed nuts (30g)
    Lunch




    Moroccan chicken & roast vegetable salad:
    • chicken tenderloins (40g)
    • ¼ cup roasted sweet potato (35g)
    • ¼ cup roasted red capsicum (26g)
    • ½ cup baby spinach leaves (19g)
    • ¼ cup canned chickpeas (42g)
    • 1 tbs. garlic infused oil (to cook chicken and vegetables)
    • 1 tbs. Moroccan spice mix (cumin, coriander, cinnamon & ginger
    •  ½ cup cooked quinoa
    Afternoon Tea





    • 2 x wholemeal crackers (18g) 
    • 2 slices low-fat cheese (40g)
    Dinner




    Beef stir-fry
    •  Beef stir-fry strips (65g)
    •  ¼ cup red capsicum (26g)
    • ¼ cup carrot (30g)
    • ¼ cup green beans (43g) 
    •  ¼ cup bok choy (22g)
    • 1 tsp grated ginger (3g)
    •  ½ red chilli (14g)
    • 2 tsp oyster sauce (10g)
    • 2 tsp soy sauce (10g)
    • 1 cup steamed brown rice
    Supper/dessert





    • Tub of low-fat yoghurt (200g)* 
    • 1 cup strawberries (140g)


    *I am not lactose intolerant so use regular dairy products. Please substitute for a lactose free alternative if you malabsorb lactose.

    Total/day
    Energy
    7223kJ
    Protein
    103.5g
    Carbohydrates
    170.7g
    -          Sugar
    68.0g
    Fat
    63.6g
    -          Saturated fat
    14.8g
    Dietary fibre
    31.4g
    Iron
    12.8mg
    Calcium
    1075mg
    Sodium
    2059mg
    Total FODMAPs (excluding lactose)
    LOW


    Meal Planning tips: 
    • Set aside a few hours each weekend to think about the coming week and plan your meals using the Monash App. Decide what you will have for dinner each night (at a bare minimum) and use this plan to write a shopping list. 
    • Busy week ahead? Why not spend a few hours each Sunday afternoon cooking 1-2 healthy low FODMAP meals to set aside or freeze for those hectic weeknights! 
    • Pre-prepare and stock your fridge with healthy low FODMAP snacks such as tubs of low-fat yoghurt (lactose free if needed), small zip-lock bags of low FODMAP nuts, cut up vegetable sticks (carrot, cucumber, capsicum) with Roasted Red Pepper & Pumpkin Hummus or Low FODMAP Tzatziki Dip, low FODMAP fruit, cheese and plain crackers etc. 

    Friday, 25 November 2016

    Celebrate Thanksgiving - Low FODMAP Pecan Pie

    With Thanksgiving for our American friends just around the corner, we thought it was fitting to make a delicious, low FODMAP Pecan Pie treat to share with your friends and family.



    Pecan Pie – serves 8

    Ingredients

    Gluten Free shortcrust pastry crust

    ·         1 cup water

    ·         2 tsp salt

    ·         90g unsalted butter, chopped and kept cold

    ·         150g gluten free flour mix (plus ½ cup for kneading)

    ·         2g Xanthan gum

    ·         2 eggs

    Filling

    ·         50g unsalted butter, chopped

    ·         150g brown sugar

    ·         130ml rice malt syrup

    ·         30ml maple syrup

    ·         3 eggs, lightly beaten

    ·         1 tsp vanilla extract

    ·         240g pecans

    ·         Lactose free cream to serve

    Method

    To make the pastry

    ·         Preheat oven to 200c

    ·         In a saucepan, combine water, salt and butter.

    ·         Bring to a simmer and add the flour and xanthan gum. Stir vigorously with a  wooden spoon. Lower temperature and continue cooking and stirring until the pastry comes away from the sides and is well combined. Remove from heat and let cool to room temperature.

    ·         When cooled, whisk 1 egg at a time, add the first egg and incorporate fully. If the mixture is a dough texture you may not need the other egg.

    ·         Turn dough out onto a surface with the extra ½ cup of flour and knead until shiny. ‘

    ·         Wrap pastry in cling film and refrigerate.

    ·         When chilled (can leave it overnight) roll pastry between two sheets of baking paper with a rolling pin until 0.5cm thick.

    ·         Place pastry into greased loose bottom fluted pie dish and press down, trim edges with a knife.

    ·         Pierce bottom of pastry several times with a fork to avoid it puffing up, blind bake with baking beans or rice for 15 minutes.

    ·         Reduce oven temperature to 175c


    To make filling

    ·         Place butter, sugar, rice malt and maple syrup into a saucepan and cook over a low-medium heat, stirring until butter melts and mixture is smooth, not grainy.

    ·         Remove from heat and leave to cool slightly.

    ·         When cooled, add eggs and vanilla and whisk to combine.

    ·         Scatter pecans over pastry base and pour syrup over the top.

    ·         Place pie on an oven tray and bake in the oven for 35 minutes or until filling is browned and firm to touch.