I love making salads like this because you can pretty much use whatever ingredients you have and make it work! When making salads as a meal and not just as a side, I use these guidelines:
Choose a base (quinoa, rice, cauliflower rice, etc) - 1 cup
Choose a protein (tofu and tempeh for low FODMAP options, or chickpeas / lentils) - 2 cups
Choose any range of vegetables - 4 cups
Just a re-cap: the low FODMAP diet was developed as a form of symptom management for people with Irritable Bowel Syndrome (IBS) and food intolerances. It involves eliminating certain groups of "sugars" (or short-chain carbohydrates to use the scientific term) that are commonly poorly digested in the small intestine. This means that they are likely to cause digestive related symptoms including abdominal pain, nausea, bloating, increased wind, changes in bowel habits (constipation or diahhorea).
So this Easter I really wanted to think of ways that I could enjoy the usual Easter treats without causing havoc with my digestive system. For some reason (maybe it’s that I walked past brumbies a few times this week and smelt their fresh, beautiful wheat-and-sugar-filled Easter cooking) hot cross buns were the first thing I wanted to make! I’ve made this recipe 100% low FODMAP (according to the Monash University low FODMAP app), and also gluten free, fructose friendly and refined sugar free.
So last weekend at the Perth Gluten Free & Healthy Living Expo, I was lucky enough to see Sue Shepherd (the developer of the low FODMAP diet) speak. It was incredible to hear her explain everything – just when I was thinking I knew almost everything I could about the diet (I’ve done a lot of research..), I found out so much more! There were a few things that I realised whilst listening to her talk;
Bread is one of the easiest things to have on hand because you can literaly make it apart of any meal (breakfast, lunch, dinner, snack etc), but I find that often breads that I buy seem to 'weight me down' in the sense that it takes a lot of energy for me to digest them (even if they are wheat / gluten free and low FODMAP). I find my stomach struggles eating a lot of grain-based flours (even gluten free and non-wheat / rye / barley) so eating a lot of them (i.e.
Healthified brownies! These are completely healthy, tummy-friendly and fructose-free brownies. They were a huge hit with my family, even for those members who don't usualy enjoy my healthified creations - and I quote "they taste like chocolate lamingtoms". This was by far my achievement of the week. I initially made these using coconut sugar and normal gluten-free flour, but found that they still were too 'heavy' and made me feel a bit tired and sick. So I made this batch as tummy-friendly and healthy as possible (while still making them taste good of course).
Easy & convienient snack: rice crackers topped with nut butter. I use the brand 'Mayvers' (www.mayvers.com.au) for their delicious, pure-state and no-added-sugar spreads!
The two different toppings for this morning's snack were:
1. Mayver's Peanut butter with white chia seeds and rice malt syrup
2. Mayver’s Almond, Coconut & Cacao spread with strawberries
This is what I have for breakfast most days. It takes minimal prep time & the ingredients are really easy to have on hand. I always have a packet of FoodforHealth’s Fruit Free Clusters in my pantry; not only are they fructose friendly, gluten free and refined sugar free, they’re also lowFODMAP! And they taste great.