Irritable Bowel Syndrome (or IBS) can be triggered by environmental factors such as changes of routine, emotional stress, infection and diet can trigger an attack. Some people can also experience IBS from an intolerance to a group of carbohydrates called FODMAPs. A low-FODMAP diet might help to relieve your symptoms. This diet can be commenced with the help and supervision of an experienced dietitian. If you need to avoid FODMAPs give these recipes a try!
Spinach, Feta and Pinenut Omelette
This low FODMAP omelette is great for people with IBS. Make sure to add extra ingredients that you know you can eat!
(Makes 1 omelette)
The omelette:
- 2 large eggs
- 1 tbsp milk (lactose free if required)
- A pinch of pepper
The filling:
- 1 cup (38g) baby spinach leaves
- 1/4 cup (34g) crumbled feta cheese
- 1 tbsp (10g) toasted pine nuts
Method:
- Wilt the spinach in a lightly oiled pan and fold through the feta to warm. Set aside.
- Lightly whisk the eggs with milk and a pinch of pepper.
- In a non-stick frypan melt the butter over a moderate heat while swirling over the surface until it starts to sizzle.
- Pour in the egg mix and swirl the pan ensuring a thin, round omelette is formed. Briefly cover with a tight fitting lid so the surface egg is almost cooked.
- Spoon the warmed filling on half the omelette and again cover for about 20 seconds. Remove the lid and sprinkle with pine nuts.
- Tip the pan towards the serving plate and fold the omelette in half to encase the filling.
- Slip the omelette onto the plate and serve with any low FODMAP toasted bread.
Tips:
For a nut free option replace pine nuts with toasted sunflower seeds. You can add any other fillings that you know you can tolerate.
Recipe from monashfodmap.com/blog and endorsed by our very own dietitian Cassandra Stuchbery
Carrot and Pepita Dip
Finally a low FODMAP dip for entertaining!
Make just over 1 cup
Ingredients:
– 4 extra large carrots peeled cut into 1.5cm pieces (660g)
– Olive oil spray
– 2 tbs balsamic vinegar
– 1/2 cup (68g) feta cheese, crumbled
– 3 tsp curry powder (optional)
– 1/4 cup mix of garlic infused oil or plain olive oil
– 3/4 tsp salt
– 1 tsp ground, black pepper
– 1/2 cup (82g) pepitas (pumpkin seeds) or low FODMAP nuts (e.g. macadamia nuts)
– ~1/2 cup water (add to achieve a smooth paste) + more if required
Method:
- Top, tail and peel carrots and cut into 1.5cm pieces
- On a baking tray, spray carrots with olive oil, drizzle with balsamic vinegar and toss to ensure the pieces are evenly coated.
- Roast at 200oC for about 30 minutes or until the carrot is soft and caramelised.
- Roast the pepitas at 180oC for about 8 minutes (see tips below). When cooled blitz them in a food processor until they are a fine meal consistency.
- Place all remaining ingredients (except water) into the food processor and blitz until smooth while adding water gradually to achieve a firm and smooth paste. Note, the dip will thicken once it is made
Recipe from monashfodmap.com/blog and endorsed by our very own dietitian Cassandra Stuchbery