Summer Smoothie

With the beautiful summer weather today I whipped up a delicious summer smoothie with good fructose friendly fruits. 

Summer Smoothie Recipe

This isn't really a strict recipe that you must follow but usually I add a little bit of this and a little bit of that to get a smoothie. Hopefully you can use this as inspiration which you can alter to your own taste and intolerance's.

What I used here: 

1 Banana

Small handful of strawberries

Small handful of frozen blueberries

A small chunk of cucumber

Pineapple juice as needed 

Blend together 

Banana Choc Chip Muffins

These sweet treats are simple to prepare and taste delicious! 

Banana Chocolate Chip Muffins 

Preparation time: 10 min       Baking time: 30min

Ingredients: 

3 small ripe Bananas, mashed

2 large eggs 

3/4 cup lactose free milk 

1/4 cup oil (rice bran or sunflower)

1 tsp vanilla essence

2 cups gluten free self rising flour

1/2 cup raw sugar

1 cup almond meal 

2 tsp maple syrup 

pinch of cinnamon 

pinch of salt 
1/2 cup chocolate chips

Steps: 

1. Preheat oven to 180 degrees Celsius. Grease a 12x muffin tin. 

2. Combine bananas, eggs, milk, oil, vanilla essence and maple syrup into a medium bowl. 

3. Combine dry ingredients together in a separate bowl. Whist wet ingredients into dry ingredients until combined. Add chocolate chips and mix through evenly. 

4. Pour into the greased muffin tin. Bake for 30min, or until golden and cooked through when tested with a skewer. 

Chicken Salad

I find lunches to be the hardest thing to put together when on a low-FODMAP diet. For me, I usually cook extra for dinner the night before so that I have left overs for the next day to take to work or uni. 

This is a simple lunch idea you can put together with either left over chicken from the night before, or by buying a pre-cooked chicken from the super market. 

Chicken Salad Recipe

Ingredients:

Chicken
Lettuce
Tomato
Red Capsicum 
Carrot
Salt
Pepper
Olive oil

Oregano

Steps:

1. Thinly slice the tomato, capsicum and carrot and break up the lettuce into small pieces.  Shred the chicken into small pieces.

2. To create the dressing, drizzle olive oil and add a pinch of salt, pepper and oregano to taste. 

Simple and easy. 

Simple French Toast

For a lazy Sunday morning I love making this fast and simple french toast recipe. 

French Toast

Ingredients: 

2 slices gluten free bread 

1 egg

sunflower oil as needed

1 banana

maple syrup

cinnamon 

If you wish to make more than just 2 slices, 1 egg is usually enough for about 4 slices of bread. 

Steps: 

1. In a bowl, beat the egg. Heat the oil in a pan. Take a slice of bread and coat both sides of it with the egg mixture. 

2. Place the completely coated bread into the pan. Let it fry on both sides until golden brown - this should only take about 2 minutes or so either side. 

3. Serve with sliced banana, maple syrup and cinnamon dusted on top or any other combination of your favourite toppings. 

Gluten Free Nutella Muffins

I have a confession to make: I love Nutella. I can eat it in every way imaginable - on toast, with a banana, on top of ice cream, or just by itself on a spoon. 

 

So my boyfriend bought me a 5kg tub of Nutella for my birthday! And although I love Nutella, 5kg is a lot to get through (and moderation and healthy eating is important!) I decided that it would have to be used in other ways, so I came up with this simple recipe - and trust me, these muffins are divine! 

Nutella Muffins

Ingredients: 

2 cups gluten-free self raising flour (I use the one by Aldi) 

1 cup Nutella

1 cup lactose-free milk

1/2 cup lactose-free butter, melted (I used nuttelex)

2 tsp cocoa powder

1/2 cup raw sugar

A pinch of salt 

Steps: 

1. Preheat oven to 200 degrees celcius. Grease a 12 cup muffin tin and set aside. 

2. In a large bowl, sift through flour, cocoa powder and salt. 

3. In a separate bowl, mix butter and sugar until combined. Stir in the eggs one at a time. Add in the milk, followed by the Nutella and continue to mix until mixture is smooth. 

4. Gradually add the flour mixture to the wet mixture until completely combined. 

5. Pour batter into the muffin tins. Bake for 20-25 min or until cake tester comes out clean. 

6. Cool in pan for about 5 minutes. Serve warm or transfer to wire rack to cool. 

Muffins with 5kg jar of Nutella!

Corn Bread

While in Montenegro with my family, we came across a small bakery selling corn bread. This corn bread uses corn flour made from the flour used for feeding cattle, and therefore is not sweet. Nor did it cause me to have any symptoms. I ate this bread everyday for the 10 days we were there and was sad when leaving that I would leave this amazing bread behind (as it definitely trumps every gluten free bread out there). Across other parts of Eastern Europe I found corn bread, but it was made from wheat flour with corn flour just for the colouring and was not the same.

Now that I am back home, I am attempting to make my own variation of this bread. Although it may still need a little bit of altering to make it perfect, this recipe is quite close in taste and texture to what I ate while in Montenegro.

Corn Bread Recipe 

Ingredients
2 cups polenta (cornmeal)
1 cup gluten-free self raising flour
1/2 cup spelt flour
1 tsp baking powder
2 eggs
1 cup milk
1/8 cup canola oil

Steps

1. Preheat oven to 220 degrees celcius and grease a 21x11cm baking tin.

2. Combine the dry ingredients (polenta, gf flour, spelt flour, baking powder) in a bowl

3. Combine the wet ingredients in a separate bowl.

4. Create a well in the dry ingredients, pour in the wet ingredients and stir until the mixture is firm and holds together well.

5. Pour into the baking tin and bake for 20-25min or until raised, golden and a fork comes out clean.

Serve with your favourite sandwich toppings, jams, butter or rice malt syrup.

Fettuccine Carbonara

Tonight we made a quick pasta sauce from scratch without garlic or onion. Very fast, very simple, and yet still tasty!

As half our family follows a low-FODMAP diet and the other half doesn't we cooked gluten free pasta and wheat pasta separately, but the sauce was appreciated by all - even the non low-FODMAPers!

Low-FODMAP Fettuccine Carbonara Recipe

Ingredients: 

500g gluten-free fettuccine pasta (I like this one by san remo) 

100ml sour cream
100ml thickened cream
200g gluten-free bacon, diced
garlic-infused olive oil
1 zucchini, sliced
salt and pepper
Parmesan cheese, to taste

Steps: 

1.Set fettuccine to cook.

2. Heat oil in a large pan on medium and cook bacon until brown. Take bacon out of the pan and cook zucchini in the same pan for about 2-3 minutes

3. Place bacon back into the pan with the zucchini, add in the sour cream and cream. Add salt and pepper, and Parmesan cheese to taste (I like about 1 tablespoon, but add less or more as you see fit). Cook for about 5 minutes.

3. Add the cooked fettuccine to the sauce, combine through and serve!

Easy, simple and fast! The key ingredient is the bacon as it adds a lot of flavour to the dish.