Peanut Butter Cookie Dough Balls | Low Fructose, FODMAP Friendly

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I’m just gonna dive right into this post and say that if you love peanut butter and the magical marriage of kinda sweet, kinda salty, then you absolutely must try this recipe. This is my take on Ace’s Peanut Butter Cookie Dough Balls, which I’d been spending far too much money on at the F.O.G store in Richmond (not because they’re stupidly expensive, but because I’d buy several of them several times weekly) before I decided to make my own version.

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I’m racking my brain for something creative to write here, but with two group assignments (kill me) looming and three weeks worth of lectures to catch up on, I think my mental efforts best be redirected. So all I’ll say is that these balls are a cheap, no bake, vegan, one bowl, ready-in-moments and virtually mess free job (unless you’re a total klutz like me and trip over absolutely nothing, spilling a kilo of coconut flour on the floor).
Oh and I’ll make and hand deliver a quadruple batch (and throw a few bear hugs and kisses in) for whoever offers to write one of my assignments for me, preferably the “evaluation of statistical analysis on taste receptor gene studies” one (like I said, kill me).

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Peanut Butter Cookie Dough Balls | Fructose Friendly, Low FODMAP

Makes approx. 10 balls

FODMAP friendly serving size: 1 ball

Ingredients 

  • 1 cup (235g) natural unsalted crunchy peanut butter
  • 5 tbs (38g) chia seeds
  • 4tbs pure maple syrup or coconut nectar
  • 3 tbs activated buckinis
  • Generous pinch fine sea salt
  • For rolling: ground cinnamon, fine sea salt and coconut sugar

Method

  1. Place chia seeds into a coffee grinder or blender and pulse until a flour-like consistency forms
  2. Combine the chia four, PB, maple, buckinis and salt in a bowl with a wooden spoon, then mix with your hands if needed, ensuring all the ingredients are incorporated evenly. Keep stirring until the chia flour has absorbed most of the moisture and a dough-like consistency forms.
  3. In a small bowl, combine 1 tbs coconut sugar, 1/2 tsp ground cinnamon, and a pinch of salt
  4. Divide dough into 10 even portions, then roll into balls with your palms. Lightly roll each ball in cinnamon sugar mixture to coat, then place on a lined tray and allow to set in the freezer for one hour. Store in an airtight container in the fridge for softer balls, or in the freezer for firmer balls. I prefer them firm (trying really hard not to giggle here, real mature I know).

Info for the irritable

  • Peanut butter is high in fructans when consumed in large amounts in one sitting (75g or more). According to Monash, 2 tbs or 32g of PB is considered low in fructans and should thus be tolerated by people with IBS or fructose malabsorption. One of these balls contains 23.5g of PB.

Ax

Photo: Vegan Sweet Potato Nachos

Sweet Potato Nachos | Vegan, Paleo

(Almost) gone are the days of fried taco shells stuffed with MSG-laden ground beef offcuts, barely-there guac, under-cheesed and over-refried-beaned nachos and soggy taquitos…

Photo: Vegan Sweet Potato Nachos

 They were all pretty awesome in 2004 when we didn’t know any better (and let’s be honest we were probably all high on the blue colour dye in the fishbowls anyway), but the Tex-Mex joints from the ’90s just ain’t cutting it anymore. Over the last decade we’ve witnessed a soar in modern Mexican cuisine, and now we’re wonderfully spoilt for choice.

Of course, if you have IBS or fructose malabsorption, you might be a little frightened of going out for Mexican given its reliance on onion, garlic and black beans. I used to avoid it at all costs. It just wasn’t worth the menu battle only to end up ordering soft tacos with plain chicken (yep, hold every single topping please, dear waiter) and a bland side salad. Thankfully, the huge demand for adaptable menus has meant that chefs and waiting staff are now more clued up than ever, making eating out with food sensitivities SO much easier and more enjoyable than before. So long as you’re willing to pass up a few obvious options, that is. Pre-made guac laden with raw onion will always be the bane of my Mex-food-lovin’ existence.

FODMAP-friendly Mexican restaurants in Melbourne

The below list comprises some of my favourite modern Mexican eats in and around Melbourne, all from which I’ve been able to find FODMAP friendly or easily modifiable menu items:

Mamasita – CBD
Touché Hombre – CBD (a personal favourite and home of the BEST corn on the cob you’ll ever sink your teeth into)
Fonda – various locations
The Black Toro – Glen Waverly (a little pricier and more refined but definitely worth a visit)

Photo: Vegan Sweet Potato Nachos

So here’s my spin on an old favourite – Sweet Potato Nachos. This fresher and much healthier version is vegan, grain free and paleo, and calls on baked sweet potato “chips” to replace pro-inflammatory fried corn chips, fragrant quinoa instead of high-fructan refried beans, sautéed capsicum to add some bulk, a zesty guac, and all seasoned with my super simple Low FODMAP Mexican Spice Mix. This recipe is perfect for sharing with a few friends or as a side dish. Pile all the components on a serving board, place in the middle of the table and and tuck in, being sure to grab a little of everything. The best thing about this recipe? No one fighting over the cheesiest corn chips.
I also like to make extra spice mix and add it to other dishes for a healthy Mexican twist – perfect for making FODMAP friendly chicken fajitas!

I’m finallllllly more tolerant to legumes these days, so sometimes I’ll pile chipotle beans onto these nachos, especially when making them for other people because it really elevates the flavours. To make your own, simply place the desired amount of canned beans (pinto, kidney or black) in a pan with a generous splash of water (avoid using the canned liquid as it will be high in FODMAPs due to leaching) and a few dollops of good-quality natural chipotle sauce. Stir, bring to the boil over medium high heat, then reduce to simmer and leave until the liquid has reduced slightly. Please note that this option will add significantly to the ‘FODMAP load’ of the meal and will definitely not be suitable for some people.

You may wonder why this recipe calls for large amounts of sweet potato and avocado, foods both known to be moderately high in the polyols (AKA sugar alcohols) mannitol and sorbitol, respectively. The reason I’ve published a recipe so high in these is because irrespective of the severity of my “intolerances” to FODMAPs, I’ve always been able to eat large amounts of sweet potato and avo without dramas, and you might as well, while the next person may find them very problematic. It all depends on how you currently absorb polyols. For this reason, I have made sure that all other ingredients in this recipe are super low in FODMAPs to reduce the overall load. If you’re currently extremely sensitive to polyols, I recommend saving this recipe for a later date when your gut has begun the healing process and you’re able to start reintroducing foods like sweet potato and avocado again.

On the other hand, if you’re currently reintroducing polyol-containing foods but don’t want to overdo it, simply limit your serving of both guac and sweet potato chips (see recipe notes for specific recommendations), and bulk up your plate with more of the quinoa and capsicum instead. Alternatively, you could replace half or more of the sweet potato with zucchini and/or eggplant chips – simply wash, cut (no need to peel), and cook them exactly the same as the sweet potato in the recipe below!

Photo: Vegan Sweet Potato Nachos

Vegan and Paleo Sweet Potato Nachos

Serves 3 meals or 5 sides

FODMAP friendly serving size: see notes below

Ingredients

Low FODMAP Mexican Seasoning:

  • 2 tbs cumin
  • ½ tsp chilli powder
  • 2 tsp dried oregano
  • 2 tsp smoked paprika
  • 2 tsp ground coriander seeds
  • 1 tsp fine sea salt

Guac:

  • 2 large avocados
  • Juice of ½ lime
  • Handful fresh coriander, roughly chopped
  • 5 spring onions (green part only), chopped

Nachos:

  • 2 large sweet potatoes (approx. 500g each), peeled and sliced into even 3mm-thick rounds
  • 1 cup quinoa
  • 2 cups all natural stock of choice or filtered water
  • 1 large red capsicum, chopped
  • 1 small handful fresh coriander leaves, roughly chopped, to serve
  • 5 spring onions (green part only), chopped
  • 1 red chilli, seeds removed and sliced, to serve (optional)
  • Lime wedges, to serve

Method

  1. Preheat oven to 220*C and line two large trays with baking paper.
  2. Prepare the seasoning by combining all ingredients in a small bowl.
  3. To make the sweet potato chips, arrange the sweet potato rounds in a single layer on the prepared baking trays. Drizzle very lightly with coconut oil and sprinkle a quarter of the spice mix. Bake for 20 minutes, then remove from oven and use tongs to turn the rounds over. Add another sprinkle of spice mix, then return to the oven for a further 15-20 mins or until the rounds are beginning to resemble chips (refer to the images). Remove from oven and set aside. You may also wish to swap the tray positions half way through to ensure even baking.
  4. While the sweet potato is cooking, rinse the quinoa under cold running water to remove any bitterness. Transfer to a saucepan and add the stock/water and half of the remaining seasoning. If you’re using water instead of stock, add some salt for more flavour. Bring to the boil over medium heat, then reduce to a simmer for 10-15 minutes or until the germ (the little ring around the seed) is exposed and the liquid has been absorbed. Fluff with a fork and set aside.
  5. Heat a little coconut oil in a frypan over medium heat. Sauté the capsicum and half of the green onions until the capsicum is slightly tender, approximately 5 minutes. Remove from heat and set aside.
  6. To make the guac, combine all ingredients and season with a sprinkle of seasoning and a little extra sea salt. Set aside.
  7. Assemble the nachos on a serving board starting with the sweet potato chips on the bottom, then piling on the quinoa, sautéed capsicum, and guac. Garnish with coriander, spring onions, sliced chilli (I often use dried chilli flakes instead), lime wedges and a light sprinkle of the spice mix. If you’ve got any good-quality chipotle sauce on hand, feel free to drizzle over. These nachos are best served immediately when the sweet potato chips are crispy around the edges and the quinoa and capsicum are still warm.

Info for the irritable:

  • This recipe is obviously not as low in the FODMAP, Polyol (sugar alcohols) as my typical recipes. For people with high sensitivities to polyols (sugar alcohols), please read below:
    • Avocado contains sorbitol. ⅛ whole avocado or 20g is considered low in sorbitol and thus safe; ¼ or 40g is considered moderate and should be limited; ½ or 80g is considered high and should be avoided.
    • Sweet potato contains mannitol. 70g sweet potato is considered low in mannitol and thus safe; 107g is considered moderate and should be limited; 140g is considered high and should be avoided).
    • Do reduce the polyol load, you could replace half or more of the sweet potato with zucchini or eggplant chips. Simply wash, dry, cut (no need to peel) and cook them exactly the same as the sweet potato in the method above!

Buen provecho, amigos y amigas!
Ax

Photo: Vegan Sweet Potato Nachos

Twix Cookie Slice | Vegan, Gluten-Free, FODMAP Friendly

Hey YOU!

If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing lots of research over the last few years, and thanks to the findings and publications by a bunch of brainy gut experts, I’ve recently joined the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and full of nutrients, but calls for gut-lovin’ gluten alternatives that your bod and brain will thank you for! Ax
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“While distance makes the heart grow fonder, resistance makes the taste buds wonder”
                                              – Me, 2018 (enlightening, I know)

Photo: Twix Cookie Bar Slice

There’s only one confectionery I love as much as Kinder chocolate, and that’s Twix bars. There’s something about the combination of the shortbread biscuit base, gooey caramel filling and creamy chocolate blanket that’s just so mouthgasmic, it leaves me making noises that no one should ever make in public, let alone whilst eating. I’ve always gone nuts over anything Twix. Twix Pods, Twix ice cream, Twix slice… you name it and I’ve salivated over it. And don’t even get me started on Twix cheesecake. I used my boyfriend’s birthday last year as an excuse to make one, and ended up eating three quarters of the bloody thing over two days.

I’d also go so far as to say that Mars’ release of Twix Ice-cream Bars was to blame for five out of the six kilos I gained during my first European Summer in 2014. The daily habit was justified by the fact that they were only 1€ ($1.50) a pop, a welcomed revelation for my broke backpacking ass, and “I’ve got one life, BITCHES!”
Let’s just say that nourishing my bod wasn’t exactly at the forefront of my mind that trip.

Aside from the aforementioned four-month-long health hiatus and treats here and there, I’ve become pretty disciplined with my consumption of full-of-total-crapola fare since becoming a so-called adult. Full disclosure: I still receive a giant Kinder Surprise each year from the Easter Bunny. Still, it’s true that distance makes the heart grow fonder, and resistance makes the taste buds wonder (that line is a 2018 edit and I’d I’m ridiculously smug rn, by the way), and so Twix is never too far from my fantasies…

I’d always wanted to create a healthy and FODMAP friendly Twix slice, but put it in the too-hard basket because I couldn’t think of how to make a healthy and tasty caramel filling without using a bunch of dates. To my delight, I came across the fabulous blog, Blissful Basil by Ashley Melillo, and her discovery of the incredibly caramely combination of almond butter, pure maple syrup and coconut oil. It changed my life, and if you’re not too sensitive to almonds it will change yours too.

This mega decadent Twix Cookie Slice recipe is my gluten free, vegan and fructose friendly spin on Twix bars, Mars’ best invention ever. Although the caramel mainly consists almond butter which is high in fructans when consumed in large amounts, I have made sure that each serving of this slice contains even less almond butter than is deemed “safe” by Monash University, and I’ve kept the overall FODMAP load low. In other words, this recipe is FODMAP friendly if the recommended serving size is adhered to. Please see notes below the recipe for specific recommendations.

FODMAP Friendly Twix Slice | Vegan, Gluten-Free,Low FODMAP)

Makes 18 bars or 25 squares

FODMAP friendly serving size: 1 bar or 1-2 squares (see notes below)

Ingredients

Vanilla Shortbread Biscuit Base:

  • 1 ¾ cups (210g) brown rice flour 
  • 1 cup (97g) tapioca starch
  • ½ cup (100g) melted coconut oil
  • ⅓ cup (100g) pure maple syrup
  • 2 tsp pure vanilla extract

Almond ‘Caramel’ Filling:

  • 1 cup (250g) unsalted 100% almond butter
  • ⅓ cup (100g) pure maple syrup
  • ⅓ cup (66g) coconut oil
  • ⅓ tsp fine sea salt

Chocolate topping:

  • ½  cup (100g) coconut oil
  • ½  cup (34g) raw cacao powder
  • 1-2 tbs pure maple syrup
  • Small pinch of fine sea salt

Method

  1. Preheat the oven to 180*C and line a square slice or cake tin with baking paper, ensuring that the paper hangs over the sides. My tin is 18 x 18cm.
  2. To make the biscuit base, combine the brown rice flour, tapioca starch, melted coconut oil, maple syrup and vanilla in a large mixing bowl. Stir with a wooden spoon until fully incorporated. Don’t worry if the mixture is a little clumpy or separated. If it seems too wet (and oil is noticeably pooling on top), add a little more rice flour.
  3. Spoon the mixture into the prepared tin and use your fingertips to press the mixture in firmly and evenly. Use a fork to poke several holes in the base. Bake for 20 minutes or until the colour is becoming golden. Remove from the oven. Do not wait for it to brown, as it will become overcooked and dry. It should still be a little soft to touch and will harden as it cools. My base often forms a big raised bump in the middle toward the end of baking – if this happens to you, gently push it down as soon as it comes out of the oven while it’s still soft. Allow to cool and harden completely in the tin.
  4. To make the caramel filling, melt the coconut oil in a saucepan over low heat. Increase heat to medium and add the almond butter, maple, and salt. Lightly whisk until all ingredients are fully incorporated and smooth. Remove from heat and allow to cool to room temp. I also highly recommend helping yourself to a little spoonful of the almond caramel while it’s warm. You’re welcome. 💁🏼‍♀️
  5. Pour the caramel filling over the cooled biscuit base, smooth with the back of a spoon, and place in the freezer, ensuring a completely flat position, for 30 minutes to set. 
  6. To make the chocolate layer, place the coconut oil, cacao, maple and salt in a saucepan and stir over low heat until the ingredients have completely melted together. Pour the chocolate over the caramel layer, smoothing with the back of a spoon. Return the slice to the freezer for a further 20 minutes, ensuring a completely flat position, to set the chocolate layer.
  7. Remove the slice from the tin and transfer to a chopping board. Allow to sit for 5-10 minutes before cutting into 18 bars or 25 squares (see notes below on recommended low FODMAP serving sizes). Store in an airtight container in the fridge for up to one week, or freeze for up to one month.

Info for the irritable

  • Almonds –and thus almond butter– are high in Fermentable Galacto-Oligosaccharides (GOS) and Fructans (AKA the “F” and “O” in “FODMAP”) when consumed in amounts larger than 35g in one sitting. However, according to Monash University, 1 tbs or 20g of almond butter is considered low in these carbohydrates, and should be tolerated by people with IBS or fructose malabsorption. Each serving of this slice, when cut into either 18 bars or 25 squares, contains only 14g and 10g of almond butter, respectively. If you’re unsure of your tolerance to almonds, opt for a small square and take it from there.

Ax

Photo: Twix Cookie Bar Slice

Low FODMAP Lemon, Macadamia and Coconut Slice

Hey YOU!

If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing lots of research over the last few years, and thanks to the findings and publications by a bunch of brainy gut experts, I’ve recently joined the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and full of nutrients, but calls for gut-lovin’ gluten alternatives that your bod and brain will thank you for! Ax

Photo: Lemon, Macadamia and Coconut Slice

Throughout my primary school years, my favourite afternoons involved a visit to the local bakery where I’d leave with a choccie Big M in one hand, and either a sausage roll or lemon slice in the other. Sometimes all three, depending on how much Mum wanted to shut me up until dinner. My irrepressible love for lemon slice continued into the early years of high school –as did sausage rolls, unfortunately– when I’d make a batch most weekends, using half the sweetened condensed milk for the biscuit base and drinking the rest straight from the tin…

Photo: Lemon, Macadamia and Coconut Slice Photo: Lemon, Macadamia and Coconut Slice

To this day, I can never knock back a traditional lemon slice when the opportunity arises, and I still revel in its delectably citrusy, melt-in-your-mouth glory, but I try not to chow them down on the regular like I used to. FYI I’ve also stopped drinking sweetened condensed milk from the can.

It’s quite easy to find healthy gluten free lemon slice alternatives these days, but as with all healthy spins on traditional desserts, it’s difficult to find ones that are suitable for the digestively challenged. Most health-ified lemon slices I’ve come across, delightful as they are, rely heavily on nuts, dried coconut and dates in the base, and cashews in the cream topping. Great for some; not so great for us FODMAP malabsorbers.

My Lemon, Macadamia and Coconut Slice, albeit not FODMAP free (because that’s not the point of the low FODMAP diet), has been very carefully formulated to use enough coconut and lower-FODMAP nuts and seeds so that it has a nice flavour and texture and is nutrient dense, but is still at the ‘low’, and thus ‘safe’, end of the FODMAP spectrum so long as the recommended serving size is adhered to. The base is bulked with quinoa flakes and buckwheat grouts, and soaked macadamias make for a lovely cream (not as creamy as cashews would, granted, but we can’t have it all). This slice is also vegan, gluten free, grain free, paleo, and packed with quality proteins, healthy fats, vitamins and minerals.

Photo: Lemon, Macadamia and Coconut Slice

Lemon, Macadamia and Coconut Slice (vegan, gluten free, Paleo)

Makes 24 squares

FODMAP friendly serving size: 1 square

Ingredients

Biscuit Base:

  • 1 cup (70g) quinoa flakes 
  • 1.5 cups (82g) unsweetened shredded or flaked coconut plus a little extra, to serve 
  • 1 cup (100g) raw pecans
  • 1/2 cup (80g) buckwheat groats
  • 2 tbs linseeds (chia seeds would also work)
  • 1/4 cup (85g) pure maple syrup
  • 1/3 cup (70g) melted coconut oil
  • Generous pinch of sea salt

Lemon and Macadamia Cream Topping:

  • 1.5 cups (180g) macadamias
  • 2/3 cup (120g) coconut cream (100% coconut and guar gum free)
  • 3 tbs pure maple syrup
  • 3 tbs melted coconut oil (this is an option for a slightly firmer topping – see notes in step 4 below)
  • Juice of 1 lemon
  • Zest of 1/2 – 1 lemon plus extra, to serve

Method

  1. Place the macadamias in a small bowl and cover with filtered water. Cover the bowl with a small plate and allow to soak overnight at room temperature.
  2. Line a rectangular slice tray (mine is 18 x 27cm) with baking paper.  
  3. To make the biscuit base, use a high-powered processor to process the quinoa flakes, dried coconut, pecans, buckwheat grouts, linseeds and salt until a crumb forms. Add the coconut oil and maple syrup and process until it all comes together, scraping the bowl down with a spatula as necessary. Spoon the mixture into the tin and use your fingertips to press it down firmly and evenly. Place in the freezer to set while you make the topping.
  4. To make the lemon cream topping, drain the soaked macadamias and discard the liquid. Place the macadamias into the cleaned processor bowl/jug and process until as smooth as possible. Add the coconut cream, maple syrup, lemon juice and a quarter of the zest, and process until smooth and creamy, scraping the sides down with a spatula as necessary. At this stage, taste the cream and add more lemon zest if you wish. Please note: this topping is designed to be quite soft and creamy once set, but if you want it to be a bit firmer you can add 3-4 tbs melted coconut oil, which will help it set more in the fridge as the coconut oil solidifies. 
  5. Remove the biscuit base from the freezer and top with the lemon cream, using the back of the spatula to smooth over. Top with extra lemon zest and shredded/flaked coconut (I like to toast mine lightly first). Allow to set in the freezer for an hour or so.
  6. Once set, use a sharp knife to cut the slice into 24 squares. Store in the fridge in an airtight container for up to one week, or freeze for up to one month and thaw slightly before serving.
Info for the irritable:
  • This recipe has been carefully formulated to be FODMAP friendly when the recommeded serving size is adhered to. It contains moderate amounts of the polyol, sorbitol, from coconut (dried and milk/cream) and small amounts of fructans from pecans, macadamias and linseeds. One square of this slice (when the slice has been divided into 24 squares) is considered low in both sorbitol and fructans and should thus be safe for people with IBS or fructose malabsorption.

Ax

Photo: Lemon, Macadamia and Coconut Slice

Chocolate, Orange & Almond Tart with a Coconutty Crust

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Does anybody else think that orange and chocolate is just the greatest culinary combo ever? As in even better than peanut butter and honey, or avocado and feta? I have such fond memories of scoffing family-size bags of Jaffas during pretty much every visit to the cinema with my parents as a child. Come to think of it, this is all I remember about those visits – I can’t recall a single film I saw, though I know there were many. My head was no doubt too busy being buried in the aforementioned bag of Jaffas to look up to the screen.

This chocolate, orange & almond tart couldn’t be simpler or quicker to make. The crust only calls for a few basic ingredients, and the filling can be quickly prepared while the crust bakes. Then it’s just a matter of pouring the filling over the crust and popping it in the fridge for 1-2 hours until it’s set. I recommend serving this tart as close to the 1-hour mark as possible (or as soon as the filling is set), as the moisture in the fridge won’t have softened the coconut and almonds too much yet, and they’ll still have their delicious crispy texture and toasted flavour. The tart will still be tasty after this time, but the texture just won’t be as good.

A few FODMAP notes before you get started…

In terms of the FODMAP content of this recipe, the lactose content of dark chocolate is very low. You will see that I’ve included relatively large amounts of dried coconut and almonds. According to Monash, those with moderate polyol sensitivies should limit dried coconut to to 1/4 cup per sitting, and those sensitive to oligo’s should stick to 10 almonds per sitting. If this tart is divided into at least 10 segments, there is less than these amounts per serving. Those who don’t need to be as strict should be able to tolerate more anyway (come at me, seconds!), providing their OVERALL FODMAP consumption isn’t already high that day, as it will add to the load.

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Chocolate, Orange & Almond Tart with a Coconut Crust

Dietary info: Gluten free, moderate FODMAPs (see notes above), low fructose (see notes above). Contains egg, nuts and dairy (use vegan chocolate for dairy free).

Ingredients

Crust:

  • 3.5 cups (or 200g) unsweetened shredded coconut
  • 3 egg whites, lightly beaten
  • 2 tbs melted coconut oil
  • 2 tbs pure maple syrup or coconut nectar

Filling:

  • 1 cup (100g) slithered almonds (can also use half almonds, half pecans), chopped roughly and toasted until golden brown
  • 1 tsp finely grated orange rind
  • 1 cup (250mL) full-fat pure coconut cream (organic if possible)
  • 100g 70-85% dark chocolate, roughly chopped (I used Lindt 80% because it only has around 10g sugar in the whole block and the bitter/sweet ratio worked well for this recipe. You could also try a raw chocolate alternative but I cannot guarantee the same result as I have not tried it)
  • 1 tbs pure maple syrup
  • Orange oil (see notes for alternative)
  • Pinch Himalayan sea salt
  • Liquid stevia, to taste

To serve:

  • Fresh orange slices
  • Fresh Strawberries, sliced
  • Orange rind, finely grated
  • Cacao powder for dusting (optional)

Method

  1. Preheat oven to 175’C and lightly grease a 20cm non-stick tart/flan tin (with a loose base) with coconut oil. Good quality tins should not need greasing, but I like to be safe. Nothing ruins a tart more than a crust that sticks to the tin!
  2. Place the shredded coconut, egg whites, rice malt syrup and melted coconut oil in a large bowl. Use your hands to squeeze and fully combine. The mixture should be sticky and form a loose dough. Press the dough VERY firmly into the base and up the sides of the tart tin. It’s important to get the crust thick enough so it will maintain its form, but not so thick that it doesn’t cook through. If you think you’ve got too much, discard some of it (or you can make healthy macaroons-style biccies with the excess by flattening into small discs and baking until slightly browned!)
  3. Bake the crust in the oven for 20 minutes or until golden brown.
  4. In the meantime, place the toasted slithered almonds in a small bowl with the orange zest and use your fingers to evenly massage the zest through the almonds. Set aside.
  5. When the crust only has 5 minutes of baking time left, place the chopped chocolate in a heatproof bowl. Bring the coconut cream to a boil in a saucepan. Pour boiling coconut cream over the chocolate and whisk until fully combined.
  6. Add the maple syrup, sea salt and 5-10 drops of orange oil, depending on how orangey you like it. Taste and add orange oil and liquid stevia as needed. If you’re after a deeper chocolate flavour, add a teaspoon or so of raw cacao powder.
  7. When the tart crust is ready, cover base with the toasted slithered almonds. Then carefully pour the coconut/chocolate mixture evenly over the top. Place in the fridge to set for 1-2 hours (the coconut crust and toasted almonds will begin to lose their awesome crispiness after 2 hours, so I highly recommend serving it ASAP once the filling is set.
  8. Serve with fresh orange segments, sliced strawberries, shaved dark chocolate, a dusting of cacao powder (optional) and a sprinkle of grated orange rind.

Notes:

  • If you don’t have any orange oil, you can use 1-2 tsp of finely grated orange zest instead, but the flavour might not distribute as evenly.

Ax

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Mum’s (not Nonna’s) Turkey Spag Bol

Lately I’ve been getting lots of requests to post more dinner-y recipes, and it made me realise that I never share my favourite dinner meals. So here’s a weeknight favourite in our household – Mum’s (Not Nonna’s) Turkey Spag Bol. I don’t have a Nonna, nor do I have an Italian heritage (a reality that makes me sad quite often), but if I did I wouldn’t dare serve her this rendition to her, in fear of having the veggie-packed and gluten, onion and garlic free morsels spat right back at me.

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It’s no secret that traditional spaghetti bolognese gets a bad nutritional rap from its core ingredients: low quality beef mince cooked in nasty oils, gluten, and cheese. And as delicious and comforting as a giant bowl of ole spag bol from your local Italian joint may be –and sometimes totally granted– it’s not a very healthful choice to make too regularly. What’s more, if you’ve got fructose malabsorption or IBS it’s pretty much out of bounds anyway, thanks to all the onion and garlic.

Being the ever-accommodating woman that she is, my fabulous mumma came up with a spag bol that’s wholesome, FODMAP friendly, fills the boys up, and tastes GREAT! It has to be said that she’s becoming an expert at de-FODMAPifying recipes, and her Turkey Spag Bol is a true testimony to this. On that note, I can’t wait to share her low FODMAP Sri Lankan Chicken Curry recipe with you one day soon!

I hope you love this no-frills but tasty weeknight dinner as much as we do.  Just please don’t serve it to your Nonna.

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Low FODMAP Turkey Spag Bol

Serves 6-8

Ingredients

  • 1kg free range turkey mince (organic if possible)
  • 2 carrots, diced
  • 1 large eggplant, diced
  • 1 zucchini, diced
  • 1/2 – 1 cup sun-dried tomatoes*, cut into halves or quarters (see notes for fructose info)
  • 1 red capsicum, diced
  • 1 green capsicum, diced
  • 2 tins chopped tomatoes (no added sugar or preservatives)
  • 3/4 cup salt reduced tomato paste* (see notes for fructose info)
  • 8 spring/green onions, chopped (green part only)
  • 1 3/4 cups LOW FODMAP veg or chicken stock
  • 1.5 tbs dried oregano
  • 1 large handful fresh basil leaves, torn
  • Coconut oil
  • Sea salt & cracked black pepper, to taste
  • 1 packet gluten free spaghetti or other pasta of choice (I love brown rice noodles or buckwheat pasta)
  • To serve: fresh basil leaves & shaved parmesan (optional)

Method

  1. Heat some coconut oil in a large pot over medium-high heat.
  2. Sautée the spring onions, carrot, eggplant, zucchini, capsicums and sun-dried tomatoes, stirring for around 7 minutes or until the veggies have started to soften. Remove from pot and transfer to a heat-safe bowl.
  3. Heat some more coconut oil in the pot and add the turkey mince. Cook the mince on medium heat until browned (around 8 minutes), using a wooden spoon to break it up as you go.
  4. Add the cooked veggies to the pot along with the tomato paste, tinned tomatoes, stock, fresh basil and dried oregano. Season with salt and pepper.
  5. Turn the heat down to low and simmer, covered, for a minimum of 40 minutes. If I have time, I leave it for at least an hour. The longer you leave it (within reason – you don’t want to overcook the meat!), the richer and more flavourful it will be.
  6. Serve with one ladle’s worth of gluten free pasta of choice, and garnish with extra torn basil and shaved parmesan. For a paleo or lower carb version, use the turkey mixture to stuff into roasted eggplants (see recipe below).

FODMAP Notes

  • Those with high sensitivities to fructose should use 1/2 cup sun dried tomatoes, or even less if you’re unsure
  • Due to the concentrated form of tomato paste, some people with very high sensitivities to fructose might find it problematic in large amounts, though I’ve never had an issue with it. Use less if you’re unsure of your tolerance levels, and add more fresh and dried herbs to make up the flavour.

Turkey Bolognese Stuffed Eggplants

Please note that due to the polyol (sorbitol) content in large amounts of eggplant (“large” is defined by Monash as 2 1/4 cups), those who malabsorb polyols should either use smaller eggplants or avoid this variation until you are sure of your eggplant tolerance.

Ingredients:

  • 4 large eggplants to serve 8 people, or 1/2 eggplant per person.
  • Turkey Bolognese recipe above, minus the pasta (can be made in advance)
  • 1 tbs coconut oil, melted
  • Sea salt

Method:

  1. Preheat oven to 200*C and line a baking tray with baking paper.
  2. Use a fork to prick the eggplants several times. Place on prepared tray and lightly brush over with coconut oil. Bake for 40-45 minutes, or until tender.
  3. If you made the bolognese in advance, reheat however much of it you’re using (roughly 1-1.5 cups per person)
  4. Cut the eggplants in half length-ways. Use a spoon to scoop out some of the flesh from each half, leaving a 1cm boarder. Chop the scooped out flesh. Sprinkle a little sea salt over the eggplant halves.
  5. Mix the chopped eggplant through the heated Turkey Bolognese. Spoon mixture into the eggplant halves and sprinkle shaved parmesan (optional) over the top, if using. Return stuffed eggplants to the oven for 10 minutes, or until all heated through. Serve topped with fresh basil leaves.

Ax

Pumpkin, Feta and Chive Loaf | Gluten Free, Low FODMAP, Fructose Friendly

Why don’t you loaf me?
Tell me, baby,
Why don’t you knead me?

Hey YOU!

If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing lots of research over the last few years, and thanks to the findings and publications by a bunch of brainy gut experts, I’ve recently joined the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and full of nutrients, but calls for gut-lovin’ gluten alternatives that your bod and brain will thank you for! Ax

Photo: Pumpkin, Feta and Chive Loaf

I’ve fluked a few things throughout my 25 years, but baked goods have seldom been among them. I used to think I was a baker through and through, but I now realise that I was just really good at following cake recipes to an absolute T, and then making them look pretty. When I first started this blog and began developing low FODMAP loaves, muffins and cookies, I quickly realised that I was not a natural born baker. Not at all.

The Lazy Perfectionist in me (a rather detrimental internal conflict at times) can’t handle the uncertainty or the potentially wasted effort. I find myself getting all anxious and stressed when brainstorming which combinations of low FODMAP flours/meals to use, what ratios I should use them in, whether or not I’ll need to add or reduce the liquid, if it will work without the use of a gum, if it will even rise at all, if the balance of flavours is right etc,. etc., etc. The list goes on and on. 

Then there’s the torturous waiting game –and far too frequent opening of the oven door as if three minutes will make all the difference– while it’s baking. Nine times out of ten, after taking it out of the oven and not letting anyone in the house try it because I can’t handle them reconfirming its shit-ness and my failure, I’m back to square one. Meanwhile an entire precious day has gone by and I go to bed feeling frustrated and defeated and I’m positive that I’ve contracted sinusitis in the last few hours, before realising it’s just all the tapioca starch I’ve inhaled. So that’s why you don’t see any fluffy low FODMAP cake recipes on here… yet. 

 Photo: Pumpkin, Feta and Chive Loaf

So yeah, it’s pretty rare for me to nail a recipe like this one the first time I attempt it. But all jokes about my psycho anxieties aside, I couldn’t believe it the first time I made this Pumpkin, Feta and Chive loaf and it not only worked, but worked really, REALLY well. I was obviously ecstatic. (2018 edit: the same euphoria was definitely not felt two days ago when I spent eight hours developing the gluten free version of this recipe. I’ve finally gotten it to the identical texture and flavour of the old version that used spelt, by the way. No biggie [insert blond hair toss emoji]).

This loaf is honestly one of my favourite recipes, primarily because it’s tasty as hell but also because it’s so much more nutrient dense than regular gluten free breads and my belly is always happy after eating it. I often omit the feta from my everyday loaf but will always use it if I’m trying to impress people which, if I’m being honest with myself, is often. It’s got a hearty, dense texture and the combination of the chives, rosemary, feta and buttery pumpkin makes it SO flavourful and morish. It’s great as a snack just on its own, or with a generous spread of nut butter or avocado. Toast it and slather with organic salted butter for THE most perfect soup accompaniment.

Photo: Pumpkin, Feta and Chive Loaf Photo: Pumpkin, Feta and Chive Loaf

Pumpkin, Feta and Chive Loaf | Gluten Free, FODMAP Friendly, Fructose Friendly)

Makes 12-15 slices

FODMAP friendly serving size: Up to 2 slices (see notes below)

Ingredients

  • ⅛ medium Jap pumpkin (approx 400g), peeled, deseeded, chopped into cubes, and steamed until soft
  • 75g brown rice flour
  • 120g tapioca starch
  • 95g LSA meal (ground linseeds, sunflower seeds & almonds – see FODMAP notes below)
  • 3 large free range eggs (approx. 55g each), organic if possible, lightly beaten
  • 30g chives, chopped
  • 150g Danish feta (omit for dairy free option)
  • ¼ cup (50g) coconut oil, melted
  • 1 tbs (20g) pure maple syrup
  • 3 tbs (15g) psyllium (see FODMAP notes below)
  • 2 tsp (6g) baking powder (no added aluminium)
  • 1 tsp (3g) baking soda (aluminium free)
  • 2 tsp (2g) ground sweet paprika
  • ½ tsp (3g) sea salt
  • For topping: leaves of 2 fresh rosemary sprigs and a small handful of pepitas (pumpkin seeds)

Method

  1. Preheat oven to 180*C and line a full sized loaf tin with baking paper. My tin is approximately 29cm x 10.5cm.
  2. Mash the steamed pumpkin until smooth. Set aside to cool (this can also be done the night before to save time later).
  3. Place the rice flour and tapioca starch in a tightly sealed container, and shake vigorously to combine thoroughly.
  4. In a large bowl, combine the flours, LSA, baking powder, baking soda, paprika, psyllium and salt.
  5. In a separate bowl, combine the beaten eggs, melted coconut oil, chives and maple syrup. Add to the dry mixture.
  6. Weigh 230g (1 cup) of mashed pumpkin and gently fold it through until well combined.
  7. Crumble most of the feta into chunks (reserving some for the topping), and fold through the dough very gently, taking care not to over-mix as you’ll break the feta up too much. The loaf will be best if it has chunky pops of feta throughout it!
  8. Spoon the batter evenly into the prepared loaf tin and use the back of the spoon to smooth the top. Top with remaining chunks of feta, rosemary, and pepitas. Press the feta and pepitas into the dough very lightly with your fingertips to ensure they stick.
  9. Place on the middle oven rack and bake for 45 mins to one hour, or until a skewer inserted into the middle comes out semi-dry (damp crumbs are fine but you don’t want wet batter). I like to check on the loaf at the 45 minute mark and go from there. Cooking times may vary depending on your oven and loaf tin. If the toppings start to burn at any point, simply cover with some aluminium foil.
  10. Remove from oven and allow to sit for half an hour before removing from the tin and placing on a wire rack to cool completely. Store in an airtight container in the fridge for up to four days (after three days it will start to dry out and will be better toasted), or slice it up and freeze for up to one month.

Info for the irritable:

  • Although LSA contains high amounts of galacto-oligosaccharides (GOS) when consumed in very large amounts, the FODMAP contribution from LSA in this recipe is considered to be very low when no more than two slices are consumed in a sitting
  • Psyllium is usually beneficial for people with fructose malabsorption and IBS, however due to its soluble fibre content it might not be great for everyone. If you’re unsure, leave it out and remove 1tbs of coconut oil. You may need to increase the cooking time since psyllium absorbs a lot of moisture.

Other notes

  • To make this recipe grain free, you could try substituting the brown rice flour for buckwheat flour (it’s technically a seed not a grain), although I cannot vouch for this as I haven’t tried it yet. If you do or do not have success with this variation, I’d love to hear from you in the comments below!

Ax

Photo: Pumpkin, Feta and Chive Loaf

Photo: Bangin' banana bread

Bangin’ Banana Bread | Low FODMAP, Fructose Friendly, Gluten Free

Hey YOU!
If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax

Photo: Bangin' banana bread

Photo: Bangin' banana bread

If one of your most nostalgic and all-time favourite snacks isn’t banana bread, then who are you?

I wish I could say that I was an active child and that playing a plethora of sports was part of my afternoon routine as a primary schooler, but the truth is that I was never fond of anything that involved physically moving for the sake of it. All I wanted to do was write stories, read books and teenage magazines (the latter of which I was at least seven years too young for and would secretly buy despite my Mum’s efforts to shield me from sealed sections), listen to my Discman (So Fresh FTW), and attend Spy Club meetings and missions with Mitch, my Top Secret Agent partner, neighbour, and childhood bestie.

But before any of the above, my afternoon snack ritual took place. I’d barge through the front door at 3:45pm, throw four slices of Brumby’s banana bread in the toaster before I’d even put my bag down, then smother them with so much butter and honey that it would all run down my chin and forearms as I took each bite. Portion control wasn’t one of my strong suits as a prepubescent.

I calmed down on the banana bread front as I got a bit older and realised that banana “bread” is technically cake (AKA a treat) and not something I should be eating daily, let alone a quarter of a loaf in one sitting. But my love for this perfectly sugary, buttery, banana-ry American classic remains.

Photo: Bangin' banana bread Photo: Bangin' banana bread

My healthified banana bread might not taste exactly like the sugar laden and mega fluffy (thanks to all the refined flour) one we grew up with, but I can confidently –or borderline smugly– say that it’s still pretty good. Being gluten and grain free, low in FODMAPs, fructose friendly and relatively low in sugar, I love knowing that I can eat it errrrrrry day of the week. It’s also high in fibre, healthy fats, complete proteins, a range of vitamins and minerals, and anti-inflammatory properties that your gut, body and brain will thank you for. 

This recipe is great on its own, but I’ll sometimes mix it up and add frozen blueberries, raspberries or dark choc chips.

Photo: Bangin' banana bread

Bangin’ Banana Bread | Low Fructose, FODMAP Friendly, Gluten Free, Paleo

Makes 12-15 slices

FODMAP friendly serving size: one slice

Ingredients:

  • 5 (560g)* medium overripe bananas, mashed, plus one firm banana cut lengthways, for topping
  • 3 large organic free range eggs (approx 65g each), lightly beaten
  • ¼ cup (50g) coconut oil, melted
  • 4 tbs (70g) pure maple syrup
  • 1 tbs (17g) pure vanilla extract
  • 220g buckwheat flour
  • ½ cup (30g) unsweetened shredded coconut
  • ¾ cup (80g) pecans or walnuts, roughly chopped, plus extra for topping
  • 5 tbs (50g) chia seeds
  • 1 tsp (3g) baking powder (no aluminium added)
  • 2 tsp (6g) baking soda (aluminium free)
  • 2 tsp (6g) ground cinnamon
  • ¼ tsp (1g) ground cardamom
  • 2 generous pinches Himalayan sea salt

Method:

  1. Preheat oven to 160*C and line a loaf tin with baking paper. My tin is approximately 29cm x 11cm.
  2. Mash the banana in a large bowl, then add the beaten eggs, coconut oil, vanilla extract and maple syrup.
  3. In another bowl, combine the buckwheat flour, shredded coconut, chia seeds, chopped nuts, spices, baking soda, baking powder and salt. Create a well in the middle of the flour mixture and pour the banana mixture into it. Gently fold until just fully combined. Be very careful not to over mix.
  4. Pour the batter evenly into the prepared loaf tin and smooth with the back of a spoon. Top with halved banana, pecans, and a little drizzle of maple syrup. Place on the middle oven rack and bake for 55 minutes to one hour and 15 minutes, or until a skewer inserted into the middle comes out with slightly damp crumbs on it. Don’t wait until the skewer comes out completely clean because the loaf will be too dry. I take mine out at the one hour mark because I like banana bread to be on the moister side. Cooking times will vary depending on your oven and loaf tin. If the top begins to brown too much while cooking, cover with some foil.
  5. Remove from the oven and allow to stand in the tin for 10 minutes before transferring to a wire rack. Store in an airtight container in the fridge for up to five days, or slice it up and freeze for up to one month.
  6. Serve fresh on its own, or toasted with organic salted butter, nut butter, or fresh berries. For something a little more indulgent, serve toasted with organic butter, a drizzle of maple syrup and a sprinkle of dark choc chips.

Info for the irritable

  • *Overripe bananas contain excess fructose. Half a medium ripe banana (approx. 56g) is considered safe in terms of fructose content. When this loaf is topped with the extra banana and divided into 12 slices, each slice coincidentally contains 56g of banana, and is thus considered low in fructose. If you’re highly sensitive to fructose, use 4 bananas (450g) instead and reduce the chia seeds to 4 tbs (40g).
  • The polyol content from the dried coconut is considered low and safe when one slice is adhered to.

Other notes

  • Can’t find buckwheat flour at your local store? You can use buckwheat grouts instead! Simply process them on high speed for one minute or until a fine flour is formed

Photo: Bangin' banana bread

Fudgey Sweet Potato Chocolate Brownies (gluten free & low fructose)

IMG_0592[1]

I first posted this recipe well over two years ago, and the truth is that I’ve never been totally thrilled with it. It was always just “alright” (seconded by my family), and I’ve been too butt-lazy to improve it. Until last weekend, that is, when I had a sudden craving for sweet potato choccie brownies. As it turns out, all the recipe needed was zero banana to get rid of the too-wet-issue, a little coconut flour (I was too scared to use it a few years ago) to mop up any excess moisture and a bit more cacao. Easy peasy.

Even some of the most culinarily curious people screw up their noses and purse their lips when they hear “sweet potato chocolate brownies”, so I was really nervous when I took the brownies to work for colleagues to try the other day. The nerves quickly subsided when one of my young male colleagues took a bite and excitedly pronounced, “that shit is off its d***!”
Boo yah. Success!

This recipe calls for mashed sweet potato, but please don’t be mistaken: I learnt the hard way that not all sweet-taty-is created equal, especially when it’s going into a brownie. The first time I attempted these brownies circa 2013, I couldn’t be bothered waiting for the potato to roast, so I boiled the bejeezuz out of it until it was mashable. The flavour of the brownies was great, but the texture was more sad, soggy cake than fudgey brownie, and the only people who enjoy soggy cake are trifle fans. I am not a trifle fan.
Moral of that little ramble? ROAST YOUR SWEET POTATO!!!

Now, as content as I am with this recipe, please don’t expect these brownies to resemble your mum’s best chocolate brownie recipe too closely. After all, it’s the combination of brown sugar, butter and processed flour that gives brownies their characteristic chewy outer crust and fudgey centre, so if you remind yourself that this recipe is a wholesome and far healthier version, I’m sure you’ll love it.
IMG_0588[1]

Fudgey Sweet Potato Chocolate Brownies

Gluten free, grain free, Paleo, low fructose.
Contains egg and a small amount of FODMAPs (almond meal & coconut flour)

Makes 16 squares, or 8 bars (let’s be honest – you’ll eat two squares at a time anyway).

Ingredients:

  • 1 large sweet potato (to yield 370g roasted sweet potato flesh)
  • 3 organic eggs
  • 1/4 cup pure maple syrup
  • 3 tbs melted coconut oil
  • 1/4 cup natural nut butter (I use almond)
  • 2 tsp pure vanilla extract
  • 1 tsp baking powder
  • 1/3 cup + 1 tbs raw cacao powder
  • 1/2 cup almond meal
  • 2 tbs coconut flour
  • 1/3 tsp fine sea salt
  • 1/2 cup walnuts (optional), roughly chopped
  • 3 tbs dark choc chips (optional – they add a little refined sugar)

Method:

  1. Preheat the oven to 200*C. Wash and dry the sweet potato. Prick all over with a knife, place on a lined baking tray lined and roast until very tender, approximately one hour. Remove from the oven and reduce the temperature to 185*C.
  2. Cut a slit down the length of the sweet potato and scoop out 370g of flesh (try to not get any skin). In a large bowl, mash the sweet potato until no large lumps are left. Set aside to cool for half an hour.
  3. Line a 20cm square cake tin with baking paper. In a bowl, combine the eggs, oil, maple syrup, nut butter and vanilla and whisk until fully combined.  Add to the mashed sweet potato and whisk vigorously until the mixture is as lump-free as possible.
  4. In another bowl, combine all the dry ingredients (except the choc chips, if using).
  5. Add the dry mixture to the wet mixture, folding gently until fully combined.
  6. Pour the batter into prepared tin and smooth the top over with the back of your spoon. Scatter over the choc chips, if using.
  7. Bake in the oven for 35-40 mins, or until a skewer inserted comes out clean, but not totally dry as you want the brownies to be fudgey.
  8. Allow to stand for 15 minutes before removing from the tray and cutting into desired portions.
  9. Store in an airtight container in the fridge for 4 days.

Happy Nourishing!
Ax

IMG_0590[1]

Fragrant Roasted Pumpkin, Sweet Potato and Quinoa Salad

Photo: Fragrant Roasted Pumpkin, Sweet Potato and Quinoa Salad

I know I’m not alone in the food blogosphere when I look at old posts from what feels like a previous life, and cringe at every single photo and every second word I once put out there. I try to remind myself that nearly every food blogger who started in the days when it was totally acceptable to feature iPhone photos on websites and professional DSLR-captured photos were pretty much exclusive to print magazines and cookbooks, has been there. Still, telling myself this doesn’t make me want to bury myself in a deep, dark hole any less when I revisit my blog after a ridiculously long hiatus (AKA a quarter life “WTF am I going to do with my life?!” crisis) and rediscover posts like this one. 

Photo: Fragrant Roasted Pumpkin, Sweet Potato and Quinoa Salad

Last week I discovered that this recipe hadn’t been touched in over four years. If I could travel back in time, I’d smack the iPhone 4 out of my hand and beg myself not to use rainbow light beam filters. But I obviously can’t do that, so I’ve re-photographed the salad and deleted approximately 2,000 flimsy words. Thankfully, the actual recipe is solid and I’ve been making it on a near-weekly basis for years, which is more than I can say for a few other questionable recipes that were posted before I realised that anyone was actually reading my ramblings on here.

CYA in 10 years when I’ve finished re-photographing the remaining 59 recipes…

Photo: Fragrant Roasted Pumpkin, Sweet Potato and Quinoa Salad

Fragrant Roasted Pumpkin, Sweet Potato & Quinoa Salad

Serves 5-6

Ingredients

  • ½ large Jap pumpkin, peeled and cut into 3cm chunks
  • 1 medium sweet potato or ½ large, washed, peeled and cut into 3cm chunks (see FODMAP notes below)
  • 2 cups tri-coloured quinoa, rinsed thoroughly*
  • 4 cups water
  • 3 large handfuls baby spinach
  • 1 bunch fresh chives, chopped
  • ½ cup fresh coriander leaves
  • 3 sprigs fresh thyme (always fragrant but not essential)
  • 10 slices pickled beetroot (see FODMAP notes below)
  • ¼ cup flaked or slivered almonds
  • 1 tsp ground cumin
  • 1 ½ tsp ground coriander
  • 3 tsp garam masala
  • ½ tsp sweet paprika
  • ½ cup Danish or Persian Feta, crumbled
  • Juice of ½ lemon
  • EVOO or melted coconut oil
  • Sea salt

Method

  1. Preheat oven to 200*C and line a large baking tray with baking paper.
  2. Combine the ground cumin, ground coriander, paprika and garam masala in a small bowl. Set aside.
  3. Place the almonds on the prepared tray and place in the oven for 2 minutes or until toasted and golden. Keep a close eye on them after the 1 minute mark – the suckers can go from raw to charcoal real quick. Remove from oven, place in a small bowl, and set aside. Reuse the paper if possible.
  4. Place pumpkin and sweet potato in a large mixing bowl and use your hands to coat the veg with ½ tbs oil (preferably coconut).
  5. Arrange the pumpkin and sweet potato on the lined baking tray and sprinkle with half the spice mix and sea salt. Bake for 30-40 minutes, or until tender and golden. Cooking times will vary from oven to oven.
  6. While the veg is roasting, place the quinoa, water, thyme sprigs (if using), remaining spice mix and a generous sprinkle of sea salt in a saucepan. Bring to the boil over medium-high heat, then reduce to simmer, cover and leave for 15 minutes or until the quinoa has absorbed all the liquid. The quinoa is ready when its germ (the little white ring around the outer edge) is exposed. Remove from heat, remove thyme sprigs, fluff with a fork, and set aside.
  7. In a large salad bowl, toss the quinoa, baby spinach, chives, coriander, lemon juice, and a generous drizzle of olive oil. Top with the roasted veg, pickled beetroot, feta and roasted almonds. Finish with an extra drizzle of EVOO, a squeeze of lemon juice, coriander and a sprinkle of smoked paprika.

*Quinoa has a natural chemical called saponin, which can be bitter to taste when quinoa is not rinsed thoroughly prior to cooking.

FODMAP notes

  • Sweet potato contains moderate amounts of mannitol, so large amounts can be troublesome for people with polyol sensitivities. Once divided into servings, this recipe calls for even less than the “safe” recommendation, so most people with IBS or fructose malabsorption should be fine. If you’re unsure of your tolerance level, simply omit and use more pumpkin instead. I’ve personally always been able to tolerate large amounts of sweet potato.
  • According to Monash University, up to ½ cup pickled beetroot is considered safe for those with Fructose malabsorption and IBS, however I still like to moderate it because it can be quite high in sugar and therefore not great for you or your gut microbes in large amounts 🙂

Ax