Christmas Treats, That Healthy Christmas, That Healthy Recipe, Topical Nutrition

How to enjoy a Low FODMAP Christmas

Following a low FODMAP eating plan can often limit food options. This should not impact your enjoyment over the festive period. With endless parties, gatherings and ultimately Christmas day, it would be nice to have a list of “safe” foods that you know are not going to send you to the bathroom or leave you doubled over with trapped wind. Particularly if you are wearing a fitted Summer outfit!

I have trawled the web and found my pick of suitable Christmas recipes so that you don’t miss out on the fun.

Low FODMAP Starters

Roasted Chickpeas

Cucumber and Dill Infused Cottage Cheese

Antipasto Skewers

And of course my Christmas Caprese Wreath (see image below). This is a breeze to make, with some Bing Crosby carols in the back to get in the mood.

Simply place a grape tomato, mini mozzarella ball and basil leave on a toothpick and decorate on a round platter. Voila!

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Caprese wreath

 Low FODMAP Mains

Spiced Cherry Bourbon Glazed Ham

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(Source: taste.com.au)

Chicken and Rice Vermicelli Salad

Potato Salad

Sweet Treats

Dark Chocolate Dipped Rice Cakes

Berry Pavlova – substitute with Lactose Free thickened cream

Christmas Chocolate Bark

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(Source: blog.katescarla.com)

And lastly an entire book of tasty low FODMAP recipes courtesy of Monash University, the home of FODMAP research and resources. Available here.

I hope this has provided you with some fresh ideas for Christmas food minus the digestive upset.

As always, thanks for stopping by!

Madeleine, THG 🍍

This post first appeared on That Healthy Girl blog and was written by Madeleine Baumgart

That Healthy Recipe

Meatless Monday -Pesto ‘Zucchetti’

If you are yet to get on the meat free Monday train, today you can try it out. Now don’t get me wrong, I love a succulent piece of lamb at the best of times, however here in Australia we are one of the biggest consumers of red meat in the world. We eat too much. Methane produced by the production of red meat is harming our environment. And we know from research too much red meat puts us at risk of bowel cancer.

Have I convinced you yet to try a meat free meal, just once a week?

Could also be a good time to sample chick peas or lentils, the long forgotten (windy) legume cousins, but oh so beneficial for us.

Today’s recipe uses zucchini instead of pasta. This is perfect for those with Coeliac or Non-Coeliac Gluten sensitivity. Or anyone that just wants to try out this meal. You will need a vegetable spiral maker, a mandoline slicer or some excellent knife skills to get the zucchini that thin.

Options

  • This meal is quite light in carbohydrates and vegetables, try adding roasted Brussels sprouts or some sweet corn for crunch
  • Toss through sundried tomatoes or grape tomoatoes
  • Stir through a can of rinsed chick peas

Link for the recipe Zucchetti with Pesto via Taste.com.au

I’d love to hear about any new recipes that you have tried lately!

As always, thanks for stopping by.

Madeleine (THG)

This post first appeared on That Healthy Girl blog and was written by Madeleine Baumgart https://thathealthygirlau.wordpress.com/2016/08/01/meatless-monday-zucchetti-pesto/

That Healthy Recipe

A Dietitian’s Lunch

Today I’m off on a picnic to catch up with fellow Dietitian friends. We are all bringing a plate of food to share. I am usually a sweet person, so I often bring muffins or other variety of (healthy) baked goods. To shake things up a little I thought I would try a savoury option.

I stumbled across a gorgeously inviting Pumpkin, Feta & Chive frittata on Natalie Nott’s website. I would highly recommend this site for tried and tested low FODMAP recipes. This recipe is perfect for a dinner, or cut into small pieces to serve as a lunch.

I can’t wait for this to come out of the oven and share it with friends!

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That Healthy Recipe

Vietnamese Poached Chicken Salad

Vietnamese Poached Chicken Salad

This salad is a family favourite, we have been known to make this on camping trips it’s that easy. Personally I love the opposing textures, the crispness of the finely cut vegetables, the crunch of the peanuts and chicken so soft it almost melts in your mouth. The zesty dressing just tops if off perfectly. An ideal light summer meal.

Variation

  • If there is any leftover (I never have any!) you can make into rice paper rolls for lunch the next day.

Ingredients

3 (600g) chicken breast fillets
1/2 large wombok (Chinese cabbage), finely shredded
2 carrots, peeled, cut into matchsticks
1 cup fresh mint leaves
1 cup fresh coriander leaves
1 quantity Vietnamese dressing
1/2 cup roasted salted peanuts, chopped

Vietnamese dressing

1/3 cup lime juice
1/3 cup fish sauce
4 small red chillies, deseeded, finely chopped
2 tablespoons brown sugar

Method

  1. To make the dressing, whisk lime juice, fish sauce, chilli and sugar together in a jug until sugar has dissolved.
  2. Place chicken in a large saucepan. Cover with cold water. Bring to the boil over medium heat. Reduce heat to low. Cover. Simmer, turning once, for 10 to 12 minutes or until cooked through. Remove from pan. Cool. Shred.
  3. Place cabbage, carrot, mint, coriander and chicken in a large bowl. Drizzle with dressing. Toss to combine. Sprinkle with peanuts. Serve.

(Recipe courtesy of taste.com.au)

 

That Healthy Recipe

Australia Day 2013

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Obligatory trimmings

Australia Day in our family is always celebrated as my Dad is lucky enough to have his birthday on the 26th January. This year was no different, however in Brisbane we had a weekend of wild winds and storms that brought flooding to many areas throughout Queensland. Again. Thankfully there was no damage to the house, just some stir crazy kids by the end of a long weekend from being cooped up inside. Eating kept us entertained!

The birthday cake. I can't take the credit for this sadly.
The birthday cake. I can’t take the credit for this sadly.
Quinoa salad with avocado

And of course the pavlova. Typical Aussie fanfare, I know my Dad enjoyed it. Mum has a knack for making the best pavlova. I enjoyed decorating it with the help of my niece. I think she was more excited about the cream than the fruit on top!

Blueberry, banana and passionfruit pavlova
Blueberry, banana and passionfruit pavlova
That Healthy Recipe

Lunchbox Ideas

It’s hard to believe that we are now into February, with Summer holidays now a distant memory. The working year has well and truly begun; children have returned to school and uni students are squeezing the last out of their freedom in the next few weeks. While this reality sets in, the question of what to pack for lunch is often pondered in supermarket isles. I encourage you to think outside the box this year, and with a little forward planning you can make some great choices at home before you are tempted by treats at the supermarket.

> Think about the taste preferences of those you are packing for.

> Don’t forget to consider any allergies or intolerances such as Lactose, Gluten, Peanuts etc

> Home made muffins make a filling lunch box additive and can be very versatile: savoury or sweet, and it’s very easy to throw in healthy extras to fill you up and add fibre. Muffins are also a clever way to disguise vegetables with children, such as corn and chive, ham, tomato and cheese, grated carrot and zucchini.

> The humble salad can be twisted to suit even the biggest appetite. Bulk your salad up with protein such as boiled eggs, tinned tuna or salmon, grilled chicken or beef, cashews or walnuts, macadamias or chick peas.

> Potato salads can also be filling, add corn, chives, charlottes and light sour cream.

> Dressings and cheeses are also filling, but be careful to watch the amount you add as they are energy dense, so choose low fat varieties where possible.

> Vegemite or natural peanut butter on wholegrain crackers is high and protein and fibre so should help keep the 3pm sugar cravings at bay! Also try low fat cottage cheese or avocado on crackers.

> Try new flavours and get inspired with different recipes. Try and prepare food as much as possible before you head out then it is easier to eat. I know that if I don’t cut my fruit up at home I am rarely bothered to do it at work. Making fruit salads and adding nuts, chia seeds, LSA mix help to make it more appealing.

> Frozen grapes are great for children, and adults as snacks, particularly on a hot day.

> Try making your own muesli bars so you can be adventurous with flavours, there will be much less salt than store bought ones.

I hope these tips have been helpful. Feel free to leave any other ideas you might like to share.

I wil leave you with a recipe from Good Food website, try and today.

Have a healthy week,

Madeleine.

Oat and Carrot Slice

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Ingredients

  • 2 cups rolled oats
  • 1 cup plain white or wholemeal flour
  • 1 cup brown sugar, firmly packed
  • 1/2 cup moist shredded coconut
  • 1 cup sultanas or other dried fruit
  • 1/2 tsp bicarbonate soda
  • 1 tsp nutmeg
  • 2 tsp cinnamon
  • 3 eggs
  • 1 cup neutral flavoured oil (such as rice bran or canola oil)
  • 1 cup grated carrot (about 4 medium carrots)
  • 1 cup grated apple (about 2 small apples)
  • 1/2 cup plain yoghurt
  • 1/2 cup icing sugar

Method

Preheat an oven to 170°C. Line a 20cm x 30cm baking sheet with baking paper.

Place the oats, flour, brown sugar, coconut, sultanas, bicarbonate soda, nutmeg and cinnamon into a large mixing bowl and stir together with a wooden spoon until completely combined.

In a small jug, whisk together the eggs and oil until emulsified.

Combine the egg and oil with the dry mixture along with the grated carrot and grated apple. Stir to combine.

Pour the mixture into the prepared baking sheet, flattening the top with a spatula. Bake for 30 minutes.

Remove from the oven to cool.

Meanwhile make the glaze by combining 1/2 cup plain yoghurt with 1/2 cup icing sugar. Drizzle all over the top of the cooled slice.

Slice into bar shapes and serve.