Friday, 23 January 2015

A low FODMAP Australia day barbeque

Australia Day is fast approaching, so what better way to celebrate then with some low FODMAP barbeque lamb! Lamb, along with other sources of animal protein, is naturally low in FODMAPs owing to the negligible carbohydrate content of meat. 

The only thing to be mindful of when eating meat on a low FODMAP diet is the inclusion of other high FODMAP ingredients, for example marinades and sauces made using garlic and/or onion. Otherwise, meat is safe to include on a low FODMAP diet and is extremely nutritious. Lean meats such as lamb, beef, pork, chicken and fish are excellent sources of iron, zinc and B group vitamins. 

For more low FODMAP food and recipe ideas, check out our App and our recently updated, 2015 Monash Low FODMAP Diet Booklet

Lemon and thyme marinated barbeque lamb

    4 lamb cutlets
    Finely grated zest and juice of 1 lemon
    1/4 cup olive oil
    1 tablespoon Dijon mustard
    1 tablespoon thyme, chopped
    1 small zucchini, thickly sliced lengthways
    Salad leaves and a lemon wedge to serve

Spread lamb out in a shallow dish.
In a separate bowl, combine lemon, oil, mustard and thyme. Season to taste. Pour marinade over lamb, turning to coat. Set aside for 30 mins (longer if you have time). Turn occasionally.
Meanwhile, preheat a barbecue plate on high. Reduce heat to medium. Cook lamb for 4-5 mins on each side, or until cooked to taste. Rest, covered for 5 mins.
Chargrill zucchini for 1-2 mins on each side until tender. 
Serve lamb with the zucchini, salad and a lemon wedge on the side.

Recipe source: Coles – Christmas 2013


Thursday, 22 January 2015

A new year, a new edition

The latest edition of The Monash University Low FODMAP Diet booklet has just been released.  

The new edition of The Monash University Low FODMAP Diet booklet features a range of Asian herbs and spices that were recently tested and a focus on other commonly-consumed foods in the Asian cuisine. All low FODMAP herbs and spices are depicted on the front cover.

These include the following additions:

·         vegetables: taro, yam, galangal, chillies etc.
·         fruits: breadfruit, guava, dried goji berries, feijoa etc.
·         herbs: cilantro, curry leaves, lemongrass, rampa leaves & others
·         spices: saffron, curry powder, five spice, coriander seeds, star anise, mustard seeds & others
·         updated section on beverages: tea & coffee & coconut water
·         condiments: miso paste, fish sauce, shrimp paste, tamarind paste etc.
·         others including: chia seeds, egusi or watermelon seeds

It also features two new Asian recipes like 'Thai green chicken curry'.

All the new food items will also be in the next update of both the Apple & Android Monash University low FODMAP app.

You can purchase the booklet online or by sending Monash University a cheque.