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20 of the best Low FODMAP salad recipes ever created

20 of the best low FODMAP salad recipes ever!

 

So I had a really good question the other day from a customer, Jenny, who’s been getting some great results with my 7 day Leaky Gut Challenge by the way, but she wanted a few good low FODMAP salad recipes. Fair enough! I’ve just started getting back in to salads and I have to say I’m starting to enjoy them.

 

So I started searching around for what the internet recipe world had to offer and I have to say I was pretty happy! Here’s just a sample of what’s on offer around the web:

 

(Word to the wise: please remember that there’s always more research on low FODMAP foods and sometimes the recommendations change. So check with the latest updated version of the Monash Uni Low FODMAP Diet App before making these recipes!)

 

5 Chicken Salads

Chicken Pesto Salad – from IBS Sano this is a great little low FODMAP pesto recipe when you’re after something a bit green! You can adapt for work lunches or easy-peasy mid week dinners.

 

Baked Chilli Chicken Salad – another from IBS Sano is this baked chilli chicken and green salad. Already included are all the Mediterranean ingredients you need for a delicious and filling salad, just add some leaves.

 

Moroccan Chicken salad – Alana Scott from A Little Bit Yummy is an inspiration when it comes to making delicious low FODMAP food. This is one of my favourite recipes

 

Mustard Mayo Chicken salad – one of the reasons I love this salad is because of the dressing. Sometimes with low FODMAP foods, you can get stuck in a rut of things you know are low FODMAP and safe for you and that gets boring. This dressing packs a punch and you can easily change up the salad ingredients to keep you looking forward to lunch!

 

Chicken salad – Fun Without FODMAPs has the right idea with this salad. Creamy chicken and red grapes are a delicious (and surprising) combination and the apple cider vinegar in the dressing helps improve digestion for a flat belly afternoon!

 

Vegetarian Salads

Cobb Salad – Emily from Fun Without FODMAPs has a great Cobb salad recipe. I love that she hates wimpy salads too so this one is jam packed to fill you up.

 

Zucchini pasta with cabbage and parmesan salad – Monash Uni just keep coming up with amazing salads to keep you interested and happy on the low FODMAP diet. This pasta is filling, easy to make and tastes great.

 

Summer Millet salad – I found this one on the Monash Uni FODMAP website guest posted by Alana Scott from A Little Bit Yummy. I haven’t made it yet but it looks good!

 

Spiced roast carrot and feta salad – If you have a small obsession with feta like me, you’ll LOVE this salad. You can have the roasted carrots warm or cold and it’s amazing either way! I love pairing this low FODMAP salad recipe with roast lamb or pork.

 

Pumpkin and Quinoa salad – I’m a bit of a sucker for pumpkin in salads, it’s sweetness particularly when roasted gives a lovely boost to any dish and this one is no exception. The quinoa will keep you full over the afternoon and it makes a lovely, colourful side dish for dinner.

5 Asian Inspired Salads (cos sometimes you need a bit of crunch!)

Asian zoodle salad – Emily from Fun without FODMAPs has done it again with this beauty. Fast, fresh and bursting with colour the perfect addition to mid week dinners – just make enough to take to work the next day. ūüėČ

 

Cucumber Sesame salad – Sarah from A Saucy Kitchen has taken the zoodle craze to new highs with this creation. I’m not a fan of cucumber but it looks amazingly fresh and tasty, perfect for a side dish or a meal of its own.

 

Vietnamese Chicken salad – if there’s one thing I love, it’s coriander. I can’t get enough so any recipe that has it is a winner with me. This recipe is fresh, crunchy and quick to whip up when you’re hungry.

 

Japanese inspired salmon salad with miso dressing – what I like about this salad is the miso is probiotic and the salmon is loaded with omega 3s to reduce inflammation and improve gut healing. This recipe has a few ingredients (I try to opt for recipes with not so many ingredients for convenience) but it’s well worth going the extra mile for this Japanese inspired dish.

 

Asian Chicken noodle salad – this recipe is quick, simple and really yum. You can eat it both cold or hot and it’s easy to make extra to save for lunch or dinner the following day! Change the chicken for pork or beef or deep sea fish of choice.

 

5 Classics with a low FODMAP twist

Nicoise salad – The Monash Uni App has heaps of recipes and this one I love because eggs are soooo healthy and good for you and your gut that this salad should be in everyone’s rotation.

 

Caprese salad – this is a fresh and light salad that’s goes well with cold meats and other cheeses.

 

Potato salad – this low FODMAP version has green beans and a vinaigrette. It works well as an accompaniment to grilled meat and adds a boost to your prebiotic fibre without FODMAPs through the beans and the making the potatoes the night before increases their resistent starch. High fives all round!

 

Caesar salad – Thanks to Lauren Renlund the Tummy Troubles Dietitian for this amazing Caesar salad dressing recipe. You can drizzle it over a low FODMAP Caesar salad like this one from IBS-Health.com because there’s nothing better than a good Caesar salad sometimes.

 

Fruit salad – probably the most classic salad of them all! The low FODMAP salad recipe is simple: blueberries, cantaloupe, red grapes, kiwi fruit, imperial mandarins, honeydew, paw paw, passionfruit, oranges, pineapple, raspberries and strawberries are all low FODMAP and any combination of these with some lemon or lime juice will be a treat to enjoy. Just remember not to have too much fruit in one sitting!

I hope you enjoy these 20 delicious low FODMAP salad recipes!

 

Remember, you deserve a healthy gut and I bet you’re ready to get one!

Kate x

 

Photo credit: iStock photos

Healthy Breakfast Smoothies

Healthy breakfast smoothies

 

I’m just going to put it out there: healthy breakfast smoothies are a great way to start your day. I’m not a big breakfast fan and although I know I should eat breakfast, most of the time I just want a strong coffee and a hot shower… except when a smoothie is on offer.

 

Lately I’ve been focused on getting something into me before 9am and I’ve found a good, healthy breakfast smoothie is a simple but super efficient way to get lots of food in without actually having to “eat” anything! I’ve always used smoothies as a way of getting natural medicine into kids (and adults!) because the creamy, sweet taste hides just about everything. Now, I’m using them to boost nutrition and add gut healing goodness to my mornings… and I want you to do the same!

 

When I was running my Naturopathy clinic, I’d find people fell into two categories, the “I must have breakfast-ers” and the “I never eat breakfast-ers”. I had a great handout on healthy breakfast smoothies for the non-breakfasters and found it was a gentle and yummy way to entice them to have something in the mornings. On that handout, there was 7 simple, nutritious and really yummy smoothie recipes and I’m going to share those with you today.

 

Benefits of healthy breakfast smoothies

There are some in the health field that say that drinking a breakfast smoothie isn’t really good for your metabolism or nutrition and that you should eat something at the table rather than on-the-run. I say bah!

Who has time to make some instagram worthy poached eggs on sourdough with perfectly cut slices avocado and salmon topped with finely chopped chives on a Wednesday morning when you slept through your alarm and the kids move at snail’s pace? No-one! No-one has time for that so don’t bother disappointing yourself when you can’t keep up that kind of breakfast intensity.

Instead, print out these smoothie recipes and make a plan to get them happening at your place. I know you’ll notice a difference in your energy levels, snacking habits and concentration throughout the morning and best of all, you can hide extra vitamins and minerals in there for the kids.

10 benefits of healthy breakfast smoothies:

  1. They’re easy to digest
  2. Simple to make – throw all ingredients in and blend until smooth, seriously, everyone can do that!
  3. Can make a big lot for the whole family, whizz it up and put into glasses ready for whenever they roll out of bed
  4. Can have it on the move if you need to
  5. Most of the ingredients will be in your fridge and pantry already!
  6. During winter, you can secretly add Vitamin C powder, zinc and probiotics to breakfast smoothies to ward off cold and flu
  7. Need more oomph? Add some protein powder for an easy boost to your daily intake
  8. Looking for a quick fat blaster? A tablespoon of coconut oil does the job in a smoothie
  9. Add gut healing nutrients like slippery elm powder, glutamine and n-acetyl-cysteine
  10. Add other natural medicines to hide their unique flavours

 

Convinced yet to add smoothies into your breakfast routine? Take a squiz over these yummy recipes and tell me you don’t want to make one…

1. Low FODMAP Healthy Breakfast Smoothies

Serves 1

This is a favourite breakfast option in my house, my boys and hubby love it! It’s quick, easy and versatile – depending on what’s in the fridge you can make a different one every day.

Ingredients:

  • 4 whole strawberries
  • 1 tablespoon LSA mix
  • 1 banana
  • 1 cup lactose free yoghurt
  • 100mL coconut water
  • 4 ice blocks

Steps:

  1. Put the strawberries and banana in a blender.
  2. Add the yoghurt, ice blocks and coconut water into the blender. Cover and blend until smooth and creamy.
  3. Pour into a chilled glass and drink immediately.

Hints:

  • Add different berries for variety
  • You can replace the lactose free yoghurt with lactose free milk, if desired.

Non-FODMAP option:

  • Use greek or homemade yoghurt
  • Use more than 100mL of coconut water

 

2. Banana, LSA and Oat Smoothie

Serves 1

Ingredients:

  • 1/2 cup of oats (either soaked overnight or quick oats)
  • 1 tablespoon LSA mix
  • 1 banana
  • 1 cup greek yoghurt
  • 100mL coconut water

Steps:

  1. Add all ingredients into the blender. Cover and blend until smooth and creamy.
  2. Pour into a glass and enjoy.

 

3. Green Breakfast Smoothie

Serves 1

I had to add one green smoothie, ha! I’m not a big fan and neither are my boys but it’s always good to try new things and sometimes I’ll throw in a green smoothie during the week just to keep them on their toes.

Ingredients:

  • 1-2 handfuls of leafy greens
  • 1 cup of pineapple
  • 1 cup coconut yoghurt
  • 100mL water
  • 1/4 avocado
  • 1 banana (optional, for thickness)

Steps:

  1. Put all ingredients into the blender. Cover and blend until smooth and creamy.
  2. Pour into a glass and enjoy.

Hints:

  • You can use regular yoghurt, greek yoghurt for a bit of extra protein or lactose-free yoghurt.
  • Pineapple contains an enzyme called bromelain which is amazing for breaking down mucous and congestion, perfect for winter!

 

4. Zingy Tropical Fruit Smoothie

Serves 1

Ingredients:

  • 1 banana
  • 1/2 cup of pineapple
  • 1/2 cup mango
  • 2 teaspoons of grated ginger
  • 1 cup yoghurt
  • 100mL water

Steps:

  1. Put all ingredients into the blender. Cover and blend until smooth and creamy.
  2. Pour into a glass and enjoy.

 

5. The Gut Healing Breakfast Smoothie

Serves 1

This is a recipe I use regularly with patients and customers who want a reliable gut healing remedy. It combines foods used to heal the gut with nutrients that are specific for repairing damage that causes IBS and leaky gut symptoms like bloating, nausea, offensive wind and cramping.

Ingredients:

  • 4 strawberries
  • 1/2 cup of pineapple
  • 1 banana
  • 1 cup coconut yoghurt
  • 100mL coconut water
  • 1 tablespoon coconut oil, melted
  • 1 tablespoon of avocado
  • 1 tablespoon slippery elm powder
  • 1 teaspoon glutamine

Steps:

  1. Put all ingredients into the blender. Cover and blend until smooth and creamy.
  2. Pour into a glass and enjoy.

Hints:

  • Change up the berries for a different taste

 

6. Immune Boosting Healthy Breakfast Smoothies

Serves 1

I love this smoothie in winter. I know winter seems like a time when you want to be having something warm in the morning but this is a simple but great way of getting immune boosting nutrition into you and your family. Ward off the colds, flus and infections with this one!

Ingredients:

  • 1 cup greek yoghurt
  • 100mL water
  • 1 banana
  • 6 blueberries
  • 1-2 teaspoons grated ginger
  • 1/2 teaspoon cinnamon
  • 2 scoops zinc and vitamin C powder
  • 1 capsule probiotics (open the capsule and pour contents into the blender)
  • 1 scoop NutraOrganics protein powder (packed with extra greens and antioxidants)

Steps:

  1. Put all ingredients into the blender. Cover and blend until smooth and creamy.
  2. Pour into a glass and enjoy.

 

7. Fat Blaster Breakfast Smoothies

Serves 1

I have used healthy breakfast smoothies for weight loss with patients for the last 10 years and it’s worked really well. It keeps you full through the morning, your concentration levels steady, your blood sugar stable and that means you are happy and feeling energetic!

Ingredients:

  • 1-2 handfuls of leafy greens
  • 1/2 cup of pineapple
  • 1 cup greek yoghurt
  • 100mL filtered water
  • 1 banana
  • 1-2 teaspoons grated ginger
  • 1/2 teaspoon cinnamon
  • 1 capsule probiotics (open the capsule and pour contents into the blender)
  • 1 scoop NutraOrganics Greens and Reds cleansing powder (packed with extra greens and antioxidants)

Steps:

  1. Put all ingredients into the blender. Cover and blend until smooth and creamy.
  2. Pour into a glass and enjoy.

Hints:

  • Replace the pineapple with blueberries for a hit of Vitamin C and antioxidants in winter.

 

Don’t wait another day to start feeling better. You deserve a healthy gut.

Kate x

Cacao and Date Energy Balls (simple and yummy)

Dairy Free Cacao and Date Energy Balls

 

Since finding out that my 2yo probably has a casein intolerance I’ve been on the search for casein free recipes. It’s much harder than I thought with lots of “dairy-free” recipes simply calling for dairy-free milk or dairy-alternative cream… um hello? That’s why I’m looking up dairy-free recipes so I don’t have to use poor dairy imitations that are expensive and sometimes loaded with chemical ingredients… grrr.

 

Dairy free?! But what about calcium?

With lots of people asking me about how I’m going to make sure they get their calcium, well, let’s just say this week hasn’t been my calmest! Calcium is important for bone density – but so is weight bearing exercise and vitamin D. As a trained nutritionist I also know the importance of getting enough iron and zinc into little people which is often hard. I think with the intense focus on calcium we can neglect other important nutrients.

 

So I thought I’d adapt a cocoa and date recipe that I found on Taste¬†to be lower in processed foods and higher in protein and calcium and completely dairy free.

 

In my quest to find a healthy, dairy free snack for my boys I think I’ve hit the holy grail with this one. It’s absolutely delicious and stupid easy. I literally threw it all in my food processor and whizzed it up until it was a pulp. Then I rolled them into balls and put them in the fridge for an hour. Done.

How to make cacao and date energy balls

INGREDIENTS

1 cup almond meal (about 265mg of calcium)

14 dates, chopped

1/2 cup sesame seeds (about 700mg of calcium)

3 tablespoons cacao powder/wholefoods cacao protein powder (about 18mg of calcium)

1/3 cup coconut oil, melted

 

METHOD

  1. Boil kettle and cover chopped dates in hot water. Let stand for 20 minutes to soften, then discard water.
  2. Add all dry ingredients to food processor and whiz until blended.
  3. Turn food processor to low, slowly add melted coconut oil to mixture.
  4. Take a handful of mixture at a time and roll into balls. Place on a tray and transfer to fridge for one hour to set.

 

NOTES

Cover in desiccated coconut or extra cacao powder for variety.

These are NOT FODMAP friendly! Almond meal and dates are both high in oligosaccharides so if you are intolerant to oligos, please avoid. To make this recipe low FODMAP make the following alterations:

  • exchange almond meal for buckwheat flour or rice flour
  • exchange dates for brazil nuts (160mg of calcium per 100g) or less than 20 hazelnuts (114mg of calcium per 100g).

 

Enjoy!

10 low FODMAP breakfast recipes to save your mornings

10 Low FODMAP breakfast ideas

There are many benefits to using a low FODMAP diet to relieve your IBS symptoms. Having tasty and varied breakfast options is not one of them. I don’t know why it’s so hard to find low FODMAP breakfast ideas that you actually want to eat.

 

While I was researching the low FODMAP diet and gathering recipes for a patient,¬†I was surprised to see such poor and unappealing breakfast variety. There had to be more. Something I wasn’t finding, where did all the FODMAP devotees go to get their breakfast inspiration? I couldn’t find anywhere or anyone that had anything remotely appealing to offer. This was a bad sign.

 

So I took it upon myself to find, curate and modify the best breakfast recipes and create a nourishing, inspiring and mouth-watering collection of low FODMAP breakfast recipes that you will love. I look forward to hearing about how much you love them, email me and let me know!

 

Here’s how I decided which recipes were good enough to make it into the eBook and the course:

  1. They had to be delicious – flavour is mandatory!
  2. They had to be simple and easy to prepare- no shopping for random ingredients or taking a light year to be ready
  3. They had to be appealing to someone who doesn’t eat low FODMAP – I feel this is the ultimate test of a great low FODMAP recipe, getting someone who doesn’t HAVE to eat to WANT to eat it!

 

If a recipe hit all three marks, it was in. Although more than ten made my list, I’m giving you my ten favourites today.¬†My top tip? You can’t go past the French Toast with smashed feta and avocado or the Banana Pancakes… so good!

 

 

Top 10 Low FODMAP breakfast recipes

Click on each picture to see the full recipe:

FODMAP Friendly French Toast

FODMAP Friendly French Toast

Low FODMAP Scrambled eggs on toast

Low FODMAP Scrambled eggs on toast

fodmap-friendly-cornflakes

Flakes of corn with berries

low-fodmap-breakfast-berry-smoothie

FODMAP Friendly Breakfast Berry Smoothie

Banana pancakes with maple syrup

Banana pancakes with maple syrup

Bircher muesli with pineapple and lactose free yoghurt

Bircher muesli with pineapple and lactose free yoghurt

Poached eggs with roasted basil and tomato

Poached eggs with roasted basil and tomato

Low FODMAP toast with avocado and cheddar

Low FODMAP toast with avocado and cheddar

Low FODMAP Porridge

FODMAP Friendly Porridge

Muesli with strawberries and kiwi fruit

Muesli with strawberries and kiwi fruit

These low FODMAP breakfast ideas are delicious and simple

I’m always on the hunt for great low FODMAP breakfast ideas. I’m not the best breakfast eater (in fact, I hate making breakfast) so if you know of any good breakfast recipes please please please let me know! You can find me on twitter @naturopath_kate and¬†here on facebook. Tag me in your FODMAP friendly breakfast creations!

And treat yourself by trying the smoothie or the french toast tomorrow morning… or as dessert… just sayin’… it’s totally yum! ūüôā

Enjoy!

 

Remember, don’t wait another day to start feeling better. You deserve a healthy gut.

Kate x

 

Image credit: Kate Dalgleish

Banana Pancakes Low FODMAP style

Banana pancakes straight from Central America

 

When I travelled through Guatemala way back in 2006 I was obsessed with their breakfasts. Normally I’m not a breakfast person but the choices were delicious –¬†Huevos rancheros, refried beans (don’t knock ’em until you’ve tried them!) and my favourite – banana pancakes.

 

I have no idea how they made them but in every little village we went to, there were guest houses and restaurants with the exact same banana pancakes. They were mouth-watering and I tried to recreate them the minute I got home. I adapted heaps of different pancake recipes and tried loads of different flours, changed the number of eggs and eventually found this combination of ingredients to be the closest thing I could get to… and it’s low FODMAP. #Winning!

 

These are really my ultimate indulgence for breakfast. I love making them because they are so easy and quick. In my house, we enjoy these at least once a week topped with anti-oxidant boosting berries and sweet maple syrup. They are filling enough to keep you going until lunch and nutritious with a good balance of good fats, protein and carbs.

 

There’s no way you will miss adding flour to these, they rise nicely with the baking powder and are deliciously fluffy. I like to make a few extra and have them as afternoon tea topped with some cottage cheese.

low-fodmap-banana-pancakes-with-maple-syrup

Banana pancakes with maple syrup

Serves 2

Ingredients:

2-3 medium bananas, mashed

2 eggs, beaten

1/8 teaspoon baking powder, gluten free

Butter or coconut oil, for cooking

Blueberries/raspberries, to serve

Maple syrup, to serve

Steps:

  1. Beat two eggs in a clean bowl. Add the baking powder to the beaten eggs and mix.
  2. Add the mashed banana to the egg mix and stir through.
  3. Heat frying pan to low-medium heat and add a little butter or coconut oil. Add 1 tablespoon of the egg-banana mix to the hot pan and after about a minute flip when golden brown on the pan side.
  4. Serve hot with blueberries, strawberries and maple syrup.

 

control your IBS
30 day challenge for IBS and leaky gut

Breakfast anyone? Low FODMAP Scrambled Eggs and Toast

Breakfast is sorted!

 

Breakfast is the most important meal of the day. It gets your metabolism going, breaks your night fast and revs up your energy for the day ahead. But sometimes you just need a quick breakfast recipe with ingredients you can easily find in your pantry or fridge.

 

Scrambled eggs with certified low FODMAP bread

Serves 1

Ingredients:

2 eggs

1 dash lactose free milk

1 tablespoon tasty cheese, grated

Sea salt and pepper, to season

2 slices certified low FODMAP bread

Butter, to grease frying pan

 

Steps:

  1. In a bowl, whisk eggs and milk. Season and mix through grated cheese.
  2. Pour egg mixture into a greased frying pan over medium heat.
  3. As eggs are cooking, toast bread. Stir eggs as they set.
  4. When eggs are cooked through, transfer to plate and serve over the bread. Enjoy.

 

Tips:

Change it up and include your favourite low FODMAP vegetables, such as cherry tomatoes, capsicum or zucchini.

Use fresh herbs for colour and flavour.

control your IBS
30 day challenge for IBS and leaky gut