Thursday, 8 December 2016

Low FODMAP Banana Bread Smoothie

By Lyndal McNamara (dietitian) 

Do you often crave desserts but can't spare the calories (or the FODMAPs)? Inspired by a deliciously soft, rich slice of spiced banana bread, this healthy smoothie can be enjoyed for breakfast, lunch or dinner (or hey, why not even dessert!) 


Ingredients: 
  • 1 banana, peeled, sliced and frozen 
  • 1/2 cup unsweetened almond milk (calcium fortified) 
  • 1/4 cup rolled oats 
  • 1/4 cup plain low-fat Greek yoghurt* 
  • 1/2 tsp vanilla essence 
  • 1 pinch of cinnamon 
  • 1 pinch of nutmeg 
  • 1/2 tsp maple syrup (optional - if you like a sweeter smoothie) 
Method: 
  1. Add all ingredients into a blender and blend until smooth and creamy. Serve immediately! 
Tips: 
  • * Use a lactose free variety of Greek yoghurt if you malabsorb lactose. 
  • Simply omit yoghurt to make this smoothie suitable for vegans, or for an even more decadent twist, add 1 tsp of natural peanut butter! 
  • To boost the resistant starch (natural prebiotic) content of your smoothie, try using slightly green bananas. 
Nutrition Info/serve: 

Energy
1007kJ
Protein
11g
Carbohydrates
36g
- Sugars
18g
Fat
4g
- Saturated fat
1g
Fibre
5g
Sodium
81mg
Calcium
196mg
FODMAPs
Low


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.