FODMAP Health, low FODMAP diet, monash university, gluten free diet, wheat free, cooking, healthy food, fodmaps, monash fodmap, healthy recipes

Low FODMAP & Gluten Free
Serves 4
An array of exotic ethnic flavours complimented by a creamy coconut and herbed rice, this dinner will transport you to a foreign place. To prevent the spiced marinade from burning, ensure you fry the chicken on a low heat for perfection! This herbaceous coconut rice can be made in larger quantities and stored in the refrigerator or freezer for future use.
2 tablespoons pine nuts
¾ cup fresh basil
¾ cup fresh parsley
½ cup fresh mint
¼ cup pumpkin seeds
2 teaspoons turmeric
1 teaspoon cumin
2 teaspoons 5 spice
1 teaspoon tarragon
1 cup white rice (600g cooked)
4 chicken breasts, diced
1 tablespoon lime juice
1 ½ cups water
½ cup coconut milk
2 tablespoons olive oil
1 teaspoon coconut oil, for frying
sea salt and black pepper, to taste

4 sprigs fresh basil or mint  


Preheat a fan-forced oven to 180°C or 200°C for conventional. Bake pine nuts on a small lined baking tray until golden brown. Remove pine nuts from the oven and allow to cool. Over high heat in a large saucepan, boil rice with water until light and fluffy. Add coconut milk and stir until combined on a low heat. For the pesto, finely chop basil and parsley and add to a food processor with lime juice, pumpkin seeds, salt and pepper, pine nuts and olive oil. Blend pesto ingredients on high speed, until a smooth consistency forms. Add pesto to rice and combine with a wooden spoon. Remove from heat whilst preparing chicken. 

For the chicken, add spices to a medium bowl (or mortar and pestle, pound firmly until combined) and combine with a small spoon. Add the chicken and rub spices over the pieces with fingers until they are completely covered. Warm a large non-stick grilling pan over medium heat with a dash of olive oil. Place the chicken in the pan and fry for approximately 15 minutes until cooked through to the centre. Rotate the chicken after 7 minutes with tongs to ensure all parts are cooked. Reheat coconut rice before serving over low heat. Mix in chopped mint.

To serve, delicately align desired amount of chicken strips in a large shallow bowl next to a line of rice. Garnish with sea salt, black pepper and a sprig of mint or basil. 



low fodmap, ibs, fodmaphealth, fodmap health, gluten free, lactose free, fructose free, wheat free

Low FODMAP & Gluten Free

Serves 4

A colourful array of freshly organic grown vegetables in the centre of an earthy and nutty flavoured base of quinoa, this stir-fry is a simple way to ensure I am consuming a range of vegetables from each colour of the rainbow. It is advised (but not essential) to marinate the meat the night before or at least a few hours before cooking for maximum flavour!


*Use organic vegetables and meat where possible. 
5oog lean beef, diced
1 medium carrot, thinly sliced lengthwise
100g green beans, chopped
1 red capsicum, sliced lengthwise
1 medium zucchini, sliced lengthwise
1 cup bean shoots
2 tablespoons sesame seeds
2 tablespoons pure maple syrup
1 ½ cups white quinoa
2 tablespoons hot water
2 ¼ cups water, for quinoa
1 tablespoon olive oil, for frying
sea salt and black pepper, to taste


In a large mixing bowl, combine maple syrup, sesame seeds and 2 tablespoons of hot water. Add beef and toss until marinated. Allow to marinate in the refrigerator for 3 hours if time allows. Over high heat in a small saucepan, boil quinoa in water until liquid completely absorbs. Remove from heat and set aside. In a large non-stick frying pan over medium heat, warm a dash of olive oil. Stir in chopped vegetables with a wooden spoon and sauté for 20 minutes until vegetables are soft. Add marinated beef, salt and pepper and lightly brown until only small amounts of pink flesh are visible. Evenly serve quinoa into 4 large shallow bowls and create a well in the centre of each.

Using a large serving spoon, place two spoonfuls of stir-fry in the middle of each bowl. Garnish with sea salt and black pepper.