Archive for FODMAP

May
03

Simple low FODMAP Chow Mein Dish

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Low FODMAP Diet ReciptesIngredients (serves 2)

  • 2 chicken breast fi llets, sliced (or meat of your choice)
  • 4 tablespoons dark soy sauce
  • 4 tablespoons light soy sauce
  • 4 tablespoons oyster sauce
  • 1 tablespoon cornfl our
  • 3 tablespoons oil
  • 1 bag beansprouts
  • 3 spring onions (green part), chopped
  • 1 carrot, diced
  • 1 teaspoon fi nely chopped ginger
  • 150g green beans
  • 1 teaspoon sugar
  • 1 teaspoon ground white pepper

Method

1. Place meat in 1 tablespoon dark soy sauce, 1 tablespoon light soy sauce, 1 tablespoon oyster sauce and cornflour in the fridge for 4 hours to marinate.

2. Bring a pot of water to the boil and cook noodlesaccording to packet instructions. Once cooked, run under cold water to prevent sticking.
3. Heat oil in wok until very hot and fry meat until cooked. Add beansprouts, spring onions, carrot, ginger and green beans to the wok and cook for 5 minutes. Add to the cooked noodles and the meat.

4. Stir and add the remaining dark soy sauce, light soy sauce, oyster sauce, sugar and pepper. Stir thoroughly and serve.

Categories : FODMAP, FODMAPs, Recipes
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Ingredients (serves 2)

  • 4-5 large eggs
  • 2 tbsp water
  • Sea salt and black milled pepper
  • 250g baby spinach, washed and dried
  • Roughly chopped handful of fresh herbs (e.g. parsley, chives, basil or tarragon)
  • 50g feta cheese
  • Olive oil and butter to coat pan

Method

1. Add the water to the eggs, season with a pinch of salt and pepper and beat lightly with a fork.

2. Heat a non-stick frying pan add a knob of butter, add spinach and cook for 1 minute until wilted, remove and set aside withfeta and herbs.

3. Heat the pan to a high temperature, brush with olive oil, pour in egg mix, give a quick stir and then start drawing the egg in from the side of the pan with a fork letting the runny egg fill the gaps, go around the pan once doing this.

4. Scatter the herbs, wilted spinach and feta on top of the omelette, season with more milled black pepper, carefully fold over 1/3 of omelette over the middle then the other 1/3.

5. Remove from pan, portion into 2 servings with a tossed salad.

To learn more about the FODMAP diet and how this can help your IBS symptons, please see here.

Categories : FODMAP, Omelettes, Recipes
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recipe-of-the-monthThis is a tasty simple recipe which is a low FODMAP recipe and suitable for those with IBS.

While following the low FODMAP diet, there are many ways to flavour your food by adding fresh herbs such as coriander, basil, parsley, rosemary or Soy, oyster and fi sh sauces are also suitable to use while following the low FODMAP diet.

Use these FODMAP vegetables and you have a very healthy low FODMAP meal.

Ingredients (serves 2-3)

  • 2 boneless, skinless chicken breasts (preferably free range or organic)
  • Grated zest and juice of 1 large lime
  • 5 fl oz (150ml) tinned coconut milk (can be low fat)
  • 1 green chilli, deseeded and fi nely chopped
  • 1 dessertspoon Thai fi sh sauce
  • 4 heaped tablespoons fresh coriander leaves
  • 4 spring onions, cut in to 1 inch shreds (just the green parts, not white part)
  • 1 bok choy, roughly chopped
  • 1 dessertspoon olive oil

Method

1. Chop the chicken into bite-sized pieces and place in a bowl with the lime juice and zest. Stir well and leave them to marinate for an hour.
2. When you’re ready to cook the chicken, heat the oil in the pan or wok over a high heat, add the chicken pieces and stir-fry for 3-4 minutes, until they’re golden.
3. Add the chilli, stir-fry for 1 more minute, and add the coconut milk, fish sauce and half the coriander, spring onions (green part only) and bok choy.
4. Cook for another 1-2 minutes, and then serve with white, basmati or brown rice and the remaining coriander and chopped spring onions (green part only) sprinkled over the top.

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.