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

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

Photo: Maple pumpkin, chicken & strawberry salad

Chicken and Maple-Roasted Pumpkin Salad with Strawberries and Caramelised Macadamias

Photo: Maple pumpkin, chicken & strawberry salad

I find myself making this salad all year round, but there’s no denying its utter summery-ness. Whether it’s Sunday dinner at home, a casual picnic, or a festive bring-a-plate night, this salad has been one of my top go-to’s since I first posted it. Going by your emails, it’s still probably THE most loved recipe on here (thank you, lovely readers!), and it makes me V happy to know that you’re still loving it as much as I do. It’s even one of my Dad’s favourites which, given the fact that it’s “just a bloody salad”, says a bit.

It’s simple and straightforward enough to whip up on a weeknight, but the strawberries and caramelised macadamias give it that extra touch of pizzazz, making it perfect for entertaining or when you’re on salad duty. The warm roasted chicken and generous chunks of pumpkin add heartiness and make it feel like a real meal, and together with the nuts and feta it’s deceivingly filling.

Photo: Maple pumpkin, chicken & strawberry salad

I’m a total sucker for anything that combines sweet and savoury (HELLOOOOO fig paste on double brie, honey on peanut butter, and my ultimate vice – maple syrup on fried chicken), and the marriage of savoury chicken and feta with sweet strawberries and maple-coated pumpkin and nuts in this salad is no exception, so when you curate a forkful that has just a little bit of everything, it really is a party in your mouth.

 With just the right balance of sweet and savoury and a touch of tart, this very low-FODMAP salad will leave your tastebuds singing and your belly happy. If you’re after a side a salad or a vegetarian version, simply leave the chicken out. Vegans can omit the feta altogether or substitute with a nut-based feta, however because of the concentration of high FODMAP nuts (commonly cashews) in nut-based fetas, I have not come across one that is strictly low FODMAP.

This salad is best served while the pumpkin is still warm and caramelised, however it’s also great at room temp so don’t worry about being meticulous with timing. If you’re actually capable of controlling your portions and have leftovers, they make for a delicious lunch the next day!

Photo: Maple pumpkin, chicken & strawberry salad

Chicken and Maple-Roasted Pumpkin Salad with Strawberries and Caramelised Macadamias

Serves 4-5

Ingredients

  • ½ roasted chicken (free range and organic if possible), shredded
  • ½ medium Jap/Kent pumpkin (approx 2kg), peeled and cut into even 3cm chunks
  • 1 cup (130g) macadamias, halved
  • 2 tbs + 3 tsp pure maple syrup
  • 1½ tbs melted coconut oil
  • 200g leafy salad mix of choice
  • 100g cherry tomatoes, halved
  • 1 punnet strawberries (200g), sliced
  • ½ cup spring onion (40g), chopped (green part only)
  • ¼ cup (35g) pepitas (pumpkin seeds)
  • Small handful each fresh basil and flat leaf parsley, roughly chopped
  • 1 tsp dried oregano leaves
  • 100g goats curd or Danish feta, to serve (omit for vegan)
  • Good quality extra virgin olive oil (EVOO), to dress
  • Balsamic vinegar, to dress (optional)
  • Sea salt, to taste

Method

  1. Preheat oven to 170*C and line a tray with baking paper. In a small bowl, coat the macadamias with 3 tsp of the maple syrup. Pour onto the tray and place in the oven for 10 minutes or until golden and caramelised. Remove from oven and set aside to cool completely.
  2. Increase the oven temperature to 200*C and line two trays with baking paper. In a large bowl, coat the pumpkin  with the remaining maple syrup, melted coconut oil, dried oregano and salt.
  3. Divide the pumpkin between the two lined trays and bake for 45 to 50 minutes, turning half way through and adding the pepitas to the top tray for the last 5 minutes of cooking. Depending on your oven, you may also want to swap the trays half way through to ensure even cooking. This salad works best when the veggies are a little on the ‘under’ side – quite soft in the middle and caramelised and chewy around the edges. Don’t let them crisp up too much as the delicious gooey maple will dry out!
  4. In the meantime, arrange the salad leaves in a serving bowl or platter. Drizzle with EVOO and top with spring onions, fresh herbs, cherry tomatoes, strawberries, pumpkin, shredded chicken, feta, maple macadamias and pepitas. Finish with an extra drizzle of EVOO and a sprinkle of dried oregano. Serve with balsamic vinegar on the side for those who want a little more acidity – a tiny drizzle goes perfectly with the strawberries and feta! 

Ax

Photo: Maple pumpkin, chicken & strawberry salad

 

Photo: Lemon, ginger & cranberry granola

Gluten Free Lemon, Ginger and Cranberry Granola | Grain Free, Low FODMAP

Photo: Lemon, ginger & cranberry granola

Yep, I’m one of those people. One of those who still, even at 22 years of age, puts milk, cookies and carrots out for Santa and his reindeers on Christmas Eve. From December 1st I blast Michael Buble’s 2011 Christmas album in my car, and refuse to take it off rotation until mid-January. Shopping centres go from being in my top-3-most-disliked-environments all year from January through November, to magical joy-filled havens which I find every excuse to immerse myself in during December. I take dramatic detours and scour the streets of suburban Melbourne late at night, ooh-ing and ahh-ing at fairy light displays. Even houses with the tackiest efforts (flashing rainbow fairy lights usually make my eyes hurt) send ripples of Christmas cheer through me. I’ve finally stopped dressing my car as Rudolf and acknowledge that the antlers on the side door windows and red nose on the front grill are a bit much.

As I write this, the most wonderful day of the year is just one week away. The early summer sun is shining outside, I’ve spent the afternoon wrapping presents and arranging them under the tree, and the oven is exhaling mouth-watering notes of ginger, cinnamon and maple from my fourth batch of Lemon, Ginger and Cranberry Granola this week.

Photo: Lemon, ginger & cranberry granola

This granola recipe is a festive and comforting marriage of sugar and spice. It’s sweetened with just enough maple syrup and the pops of tart lemon and dried cranberries add some extra zing. There’s a delicious crunch and chewiness to it, then it melts in your mouth like any granola should. It might look Christmassy, but it makes for a delicious and nutrient dense breakfast all year round. This recipe is very forgiving, so feel free to mix it up however you like. So long as you’re mindful of wet to dry ratios, you can pretty much throw in whatever you’ve got on hand.

How you use the granola is entirely up to you – serve a generous handful with your favourite nut milk and strawbs for a wholesome brekky, sprinkle it over smoothie bowls and banana ‘nice cream’ to add some crunch, or whiz some through smoothies to make them extra thicccc and amp up the flavour. It’s also great to snack on as a trail mix, but I try to portion it out in advance otherwise I end up eating half a batch in one sitting. Portion control has never been my forté.

For something a bit spesh, try layering the granola with cardamom-stewed oranges or other fruit and your favourite yoghurt (coconut or full fat) in individual glasses  – the perfect Christmas Parfait for brunch entertaining! I also love making cute homemade edible gifts by filling mason jars with the granola. Add some mini gingerbread men to the jars and arrange around the side of the jar so that they’re visible, then finish with some festive ribbon and hand-written gift tags.

Photo: Lemon, ginger & cranberry granola

Lemon, Ginger and Cranberry Granola

FODMAP friendly serving size: ¾ cup (approx. 80g)

Ingredients

Muesli mixture:

  • 2 cups(178g) quinoa flakes (you could also use flaked brown rice or buckwheat)
  • 1 cup (200g) buckwheat grouts, activated if possible
  • 1 cup (15g) puffed buckwheat (puffed brown rice also works great although it’s a grain)
  • ¾ cup (45g) shredded unsweetened coconut
  • ¾ cup (97g) of your favourite natural nuts (activated if possible), roughly chopped. I use mostly macadamias and pecans, plus some almonds and walnuts
  • ¼ cup (40g) pepitas
  • ¼ cup (40g) sunflower seeds
  • ¾ tsp finely ground sea salt
  • 1 tbs ground cinnamon
  • 1 ¼ tsp ground ginger
  • ½ tsp ground cardamom
  • 2 tbs coconut sugar (optional)
  • ½ cup (60g) dried cranberries (unsweetened if possible, omit for strictly fructose friendly – see notes)

Wet mixture:

  • ½ cup (100g) melted coconut oil
  • ⅓ cup (95g) pure maple syrup
  • 1 tbs lemon juice

Method

  1. Preheat oven to 160*C and lightly grease a large baking tray with coconut oil
  2. In a large bowl, combine all the ‘muesli mixture’ ingredients, except the dried coconut and cranberries
  3. Add the ‘wet’ ingredients to the bowl, gently folding with a large wooden spoon until fully combined
  4. Spoon onto the prepared tray in an even layer. Bake for 15 minutes, then remove from the oven. Add the dried coconut and use a spatula to gently turn the granola. Lightly press the mixture down to encourage the formation of clusters. Return to the oven for a further 10-15 minutes. At this point it should be fragrant and golden
  5. Remove from the oven and set aside. As it cools, the granola will continue to dry out and crisp up, so don’t worry if it’s still a little soft. Allow to cool completely before adding the dried cranberries and transferring to an airtight container or glass jars. The granola will keep for at least a week if stored in a cool, dry place away from direct sunlight.

Info for the Irritable:

  • Certain nuts and dried coconut contain moderate amounts of FODMAPs (GOS and polyols, respectively), however the amount I have used in this recipe, especially once divided into the recommended servings, is considered to be low. If you’re especially sensitive to either, reduce the amount by half or omit altogether and substitute with more quinoa flakes and puffed buckwheat
  • Dried cranberries do contain moderate fructans, however the amount I have included once divided is considered low.
  • To keep the FODMAP load of your meal down, make sure you serve this granola with low FODMAP accompaniments, such as fresh berries and a suitable nut milk.

Ax

Photo: Lemon, ginger & cranberry granola

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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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 (optional)
  • ¾ cup (80g) pecans or walnuts, roughly chopped, plus extra for topping
  • 5 tbs (50g) chia seeds
  • 1 tsp baking powder (no aluminium added)
  • 2 tsp baking soda (aluminium free)
  • 2 tsp ground cinnamon
  • ¼ tsp 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 and salt. Sift in the baking soda and baking powder to ensure no lumps. 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 50 minutes to an hour, or until a skewer inserted into the middle comes out with moist crumbs on it. Don’t wait until the skewer comes out completely clean because the loaf will be too dry. 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

Photo: Choccy granola

Gluten Free Crunchy Chocolate Granola | Paleo, Grain Free, Fruit Free

My world was momentarily flipped upside down at eight years old when Mum fractured almost every bone in her foot* and was forced to employ Helga, a middle-aged German Nanny, to help out with us beastly children.

Photo: Choccy granola

Shocked and outraged by the sheer abandonment by our own mother (AKA her physical inability to be at our beck and call 24/7) and her decision to palm us off to a complete stranger who had an accent we couldn’t –or blatantly pretended not to– understand, we vowed to make Helga’s experience as difficult as possible. We were devils disguised in eight, five and four year old bodies.

Of course, in affectionate and remorseful hindsight, Helga was a lovely and caring woman. She desperately wanted to win us over and eventually realised that she could, to some degree at least, through our stomachs. We began seeing her as less of a villain when instead of serving the usual Vegemite toast for breakfast, she started giving us Special Coco Pops. These Coco Pops were extra special because not only were we not allowed to eat Coco Pops on weekdays, but Helga would also sprinkle white sugar all over them to add to the thrilling novelty of our new morning ritual. This was during the days when Foot Loops were still a perfectly acceptable breakfast food *face palm*, plus mum didn’t want to crush Helga’s newfound glory, so she let it slide for a while.

Photo: Choccy granola

And that’s where my love for sweet AF breakfast cereals began. I eventually grew out of Coco Pops and my obsession with sprinkling white poison all over them, but the habit was replaced by only marginally less sugary cereals with boxes that read anything along the lines of “crunchy granola” or “nut clusters” throughout the majority of my teenage years. I may not eat the highly processed and sugar laden versions anymore, but my love for any type of granola remains. Anyone with IBS or fructose malabsorption will share my frustration of not being able to easily find muesli options that tick all the boxes (punny). They’re either full of crap, processed gluten, refined sugars or dried fruits, and if you do find one that’s low in FODMAPs and genuinely healthy, chances are it’s pretty pricey. So I just make my own. My go-to recipes are this Crunchy Chocolate Granola, and my Lemon, Ginger and Cranberry Granola.

Photo: Choccy granola

This Crunchy Chocolate Granola immediately takes me back to the mornings with Helga when I’d eat two huge bowls of candied Coco Pop greatness and then drink the leftover pool of super sweet chocolatey milk at the end. This version might contain 8 teaspoons less sugar per serving, but the crunchy clusters of chocolatey puffed seeds, quinoa flakes and toasted nuts taste totally indulgent and are so satisfying.

The beauty of granola is that it can be used in so many ways – serve it with your favourite nut milk and fresh berries, on top of smoothie bowls or “nice cream”, layered in chia pudding parfaits, sprinkled on grilled banana, or simply use it as a trail mix to snack on.

*Background story: It was school holidays and mum took us to “Pirate Day” at the Polly Woodside in Melbourne, the site where a famous 1885 cargo ship is preserved. We ended up playing on the grounds late into the afternoon and most likely ignored the numerous “closing soon” announcements. To this day I cannot fathom how they managed it, but security ended up locking us in. Determined to not have to sleep on a potentially haunted ship overnight, we screamed our lungs out for help, to no avail. The only solution that seemed logical at the time was to jump the three metre fence, and obviously mum was to be the guinea pig. She ended up landing badly (her high heeled boots probably didn’t help) and broke the bejeezus out of her foot.

Photo: Choccy granola

Crunchy Chocolate Granola

Makes x 10 ¾ cup servings

FODMAP friendly serving size: ¾ cup (approx. 80g)

Ingredients

Muesli mixture:

  • 2 cups (178g) quinoa flakes (flaked brown rice or buckwheat also works well)
  • 1 ½ cups (23g) puffed buckwheat (if you’re not strictly grain free, puffed brown rice also works well)
  • 1 ¼ cups (250g) buckwheat grouts, activated if possible
  • ¾ cup (45g) unsweetened dried shredded or flaked coconut
  • ¾ cup (97g) of your favourite natural nuts (activated if possible), roughly chopped. I use a combination of pecans, macadamias, almonds and walnuts
  • ½ cup (80g) pepitas (pumpkin seeds)
  • ¼ cup (40g) chia seeds

Chocolate mixture:

  • ½ cup (100g) coconut oil
  • ⅓ cup (95g) pure maple syrup
  • ½ cup (32g) raw cacao powder (you can also use regular fair-trade cocoa powder)
  • 1 tsp ground cinnamon
  • 1 tbs pure vanilla extract
  • ¼ tsp sea sea salt

Method:

  1. Preheat oven to 160*C and grease a large baking tray with coconut oil
  2. In a large bowl, combine all “muesli mixture” ingredients, except the shredded coconut
  3. In a small saucepan, melt the coconut oil over medium-low heat. Add the maple syrup, cacao and cinnamon and stir until all combined. Bring to the boil and remove from heat. Add the vanilla and salt and stir until the liquid is fully incorporated.
  4. Pour the chocolate mixture over the dry muesli mixture and stir gently until all dry ingredients are evenly coated. There should be enough ‘wet’ mixture to completely cover the muesli.
  5. Spread mixture evenly over the greased tray. Bake in oven for 15 minutes, then remove from oven and stir. Add the dried coconut and return to the oven for a further 10 minutes. The granola will continue to crisp up after you take it out of the oven, so don’t worry if it’s still a little soft.
  6. Allow to cool completely before transferring to a large air-tight container or glass jars. The granola will keep for over a week if stored in a cool, dry place away from direct sunlight.

Info for the Irritable:

  • Certain nuts and dried coconut contain moderate amounts of FODMAPs (GOS and polyols, respectively), however the amount I have used in this recipe, especially once divided into the recommended servings, is considered to be low. If you’re especially sensitive to either, reduce the amount by half or omit altogether and substitute with more quinoa flakes and puffed buckwheat
  • To keep the FODMAP load of your meal down, make sure you serve this granola with low FODMAP accompaniments, such as fresh berries and a suitable nut milk.

Ax

Photo: Choccy granola

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

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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.
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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