Tag: low-fodmap

Dragonfruit Smoothie Bowl

Written by themindfulpeanut on January 27, 2022. Posted in Featured, Recipes.

Dragonfruit Smoothie Bowl

Beautiful and delicious bowl made entirely with frozen fruit, optional protein powder addition.

Print Recipe Pin Recipe

Prep Time 3

Course Breakfast, Snack

Servings 2

Ingredients

1 tbsp Dragonfruit Powder
1 Frozen Banana
5-10 Frozen Strawberries
1/2 Frozen Dragonfruit
2 tbsp Vanilla Protein Powder (optional) **I use Superflora, gut-friendly powder

Instructions

Peel and cut banana and dragonfruit, freeze all fruits for at least 1-2 hours
Add all frozen fruits to a blender or food processor. Add dragonfruit powder and protein powder (if using)
Blend on high until smooth
Serve with additional fruits, nuts, seeds and toppings of your choice!

Notes

Visit NoisyGuts.com for more information on Superflora. Gut-friendly and low-FODMAP certified shakes that help with de-bloat and optimise digestion! (Not an ad, just a fan!)

Turmeric & Coconut Chickpea Soup

Written by themindfulpeanut on January 9, 2021. Posted in Featured, Posts, Recipes.

Turmeric & Coconut Chickpea Soup

Course: Posts, Recipes

Prep time

minutes

Cooking time

minutes

Gluten Free, Vegan & low-FODMAP. All we can say is YUM. This healthy, spiced soup is quick to put together and filled with immunity-boosting vitamins and nutrients!

Ingredients

2 tbsps Garlic Oil*
1 Shallot
1-2 tbsps Minced Fresh Ginger
1 tsp Minced Fresh Turmeric (or extra Turmeric powder)
2 Carrots (chopped)
1 Small Sweet Potato
1 Can Drained Chickpeas
1.5 tsp Turmeric Powder
1 tsp Red Chili Flakes
1/2 tsp Chili Powder
1/2 tsp Ground Cumin
1 tbsp Tamari/Soy Sauce
1.5 Can Light Coconut Milk
250ml (1 c) Vegetable Stock
50g (1/4c) Rice
3 handfuls Kale
TOPPINGS
Unsweetened Coconut Yogurt (or yogurt of choice)
Mint
Reserved Chickpeas (Baked 20 minutes with Chili Powder for extra crisp!)
Pitta breads
Powdered Turmeric

Directions

To a large saucepan, add Garlic Oil, Shallot, Ginger & Turmeric. Saute 5 minutes
Add Carrots, Sweet Potato & Chickpeas. Add Spices. Saute additional 5 minutes. Season with salt to taste.
Add Coconut Milk, Veg Stock, Tamari & Rice – Simmer for 30-40 minutes. Season with salt to taste. After 30 minutes, taste broth to ensure the salt level is to your liking. Add Kale and allow to simmer an additional 10 minutes.
Top soup with your desired toppings, and serve!

Notes

*I put a smashed garlic clove in EVOO. You can also add 2 cloves of garlic to this dish if low-FODMAP isn’t a dietary requirement for you.

Root Cake

Written by themindfulpeanut on July 10, 2020. Posted in Posts, Recipes.

Root Cake (GF / low-FODMAP)

Prep time

minutes

Cooking time

hour

Here is a healthy treat that is more veg than cake! Packed with root veg such as carrots & beetroot. As well as courgette & maple syrup for extra moisture and natural sweetness. Seeds and nuts add for simple, lovely texture additions to this loaf.

Ingredients

WET
50 ml (1/4c) Coconut Oil
400g Grated Veg (~2 Carrots, 2 Beetroot, 1 Courgette shredded with moisture removed)
1 Orange, zested
120g (~1/3c) Maple Syrup
2 Eggs
DRY
150g Self-Rising GF Flour
1 tsp Cinnamon
1/2 tsp Pumpkin Pie Spice (or just use more Cinnamon, if you don’t have that spice on hand! Small amounts of Clove, Ginger would make lovely additions as well)
30g (1/4-1/3c) Pumpkin Seeds (or add-ins of choice)
VANILLA ORANGE ICING
35g (1/3c) Powdered Sugar
Orange Juice (from zested orange)
1/4 tsp Vanilla

Directions

Preheat oven to 160c Fan/350F. Prep a loaf baking tin with parchment paper.
Grate your vegetables – ensuring to squeeze excess water out of the veg once grated. Add to the rest of the WET ingredients.
In separate bowl, combine DRY ingredients. Fold DRY ingredients into WET and mix through.
Bake for 45-60 min (Mine took 60)
Once loaf is baked and cooled, ice with Vanilla Orange Icing Sugar for a subtle sweet topping.

Notes

Mix up the veg for this loaf if you’d like! An original “root” cake includes parsnips (hence the ROOTiness!) but I am not a huge fan. So in my version I used my beloved Courgette (140g). Low-FODMAP Carrot (160g), and Beetroot for that smashing color (100g).

No-Bake PB Oat Bites

Written by themindfulpeanut on July 1, 2020. Posted in Posts, Recipes.

These no-bake oat bars are SO simple to throw together and make a great on-the-go and quick snack for any time of day. I used only 5 ingredients, but you could use even less or more! This makes a great base for trying out new mix-ins and spices.

Here is what I used:
GF Porridge Oats
Powdered Peanut Butter
Maple Syrup
Raw Halo Chocolate

No-Bake PB Oat Bites (GF / Vegan / low-FODMAP)

Course: Posts, Recipes

Prep time

minutes

Cooking timeminutes

These easy little oat bars are perfect for a quick snack or breakfast. Using minimal ingredients and no oven, perfect for baking with kids or on hot summer days. Gluten free, vegan, low-FODMAP and refined sugar free!

Ingredients

90g (1 cup) GF Oats
1/2 tsp Cinnamon
125g (1/2 cup) Peanut Butter *See note
90g (1/4 cup) Maple Syrup
70g Chocolate (melted)

Directions

Mix Oats & Cinnamon, fold in Peanut Butter & Maple Syrup. Continue mixing until a thick dough forms
Mold into whatever size oat bars you’d like! I stuck with smaller, snack-sized options.
Melt chocolate and spread on top of oat bars
Refrigerate for ~10 min until chocolate sets.
These will keep well in the fridge for up to a week!

Notes

I use Powdered Peanut butter in most of my baking now because it is so easy to control the specific consistency. (Most powdered PBs also have significantly less fat & calories than standard PB – if you’re into that type of thing. 🙂

Lemon Blueberry Polenta Loaf (Gluten Free, low-FODMAP, Vegan Option)

Written by themindfulpeanut on May 30, 2020. Posted in Posts, Recipes.

Lemon Blueberry Polenta Loaf (Gluten Free, low-FODMAP, Vegan Option)

Course: Breakfast, Snacks, Dessert

Prep time

minutes

Cooking time

minutes

Rich in complex carbohydrates, low in calories and fat and gluten-free, polenta is a lovely choice to try in flavored loaf cakes. Also commonly paired with orange, this Lemon-Blueberry alternative comes with yummy textured pieces from the frozen blueberries.

Ingredients

Dry
200g (1 2/3c) GF Flour
125g (1c) Polenta (I used Biona Organic Polenta Bramata)
3/4 tsp Baking Soda
2 tsp Baking Powder
1/2 tsp Salt
Wet
100g (7 tbsp) Butter, melted (coconut oil for Vegan option!)
150g Sugar (3/4c)
180ml Milk (3/4c) (I used Almond for flavor)
60ml (4 tbsp) Lemon Juice (about 1-2 lemons)
Lemon Zest (about 1-2 lemons)
100g (1c) Blueberries (or more, if desired! They really help add necessary moisture to this loaf)

Directions

Preheat oven to 170C Fan (375F) and prepare baking loaf.
Combine DRY ingredients in one bowl. WET ingredients into a separate bowl.
Add WET to DRY and then add blueberries. Mix gently and quickly get into the oven. The acid from the lemon reacting with the baking soda/powder will be important to help the loaf be as fluffy as possible. So make haste! 🙂
Bake for 45-55 minutes.
Optional: Add additional lemon juice or water to icing sugar for a delicious topping.

Vegan Tacos with Gluten Free Sweet Potato Tortillas (low-FODMAP)

Written by themindfulpeanut on May 3, 2020. Posted in Posts, Recipes.

Vegan Tacos with Gluten Free Sweet Potato Tortillas (low-FODMAP)

Course: Dinner, Lunch

Prep time

minutes

Cooking time

minutes

I’ve missed soft flour tortillas. Here you can make your own with only TWO simple ingredients! Along with Quorn and other low-FODMAP vegan ingredients, this is a tummy-safe Mexican dish the family will love.

Ingredients

Filling
1 pkg Quorn meatless pieces (Baked tofu another great option!)
Avocado (mashed)
Peppers (yellow, red – use green sparingly if low-FOD)
Vegan cheese
Baby lettuce
Tomatoes
Lime
Cumin
Red Pepper Flakes
Taco Shells
1 Mashed Sweet Potato (Oven for 1 hr or Microwave ~8 min)
Flour (GF varieties, I used Buckwheat!)

Directions

Cook sweet potato, mash and add approximately 1:1 amount of GF flour to mix. You’ll need a well-floured board to roll/press out mixture into desired tortilla size. Add tortilla to hot pan (no oil) and fry for 1-2 minutes each side until golden. Keep warm under towel while you prep the filling.
Saute peppers, tomatoes and Quorn mince, pieces (or Tofu) for 15 minutes. Flavoring saute mix with cumin, salt, & red pepper flakes
Add mix to taco shells, adding lettuce, cheese, & avocado mash. Pinch of salt and squeeze of a lime!

Notes

If the sweet potato mix is sticking to your hands or the board, use a bit more flour and gently pat them out to tortilla size, flipping as you go. I used a spatula to flip frequently to keep dough properly floured and non-stick. I used my hands to work into shape.