Breakfast

SMASHED AVO, POACHED EGGS & FETA MASH

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Low FODMAP & Gluten Free
Serves 1
(This recipe calls for ¼ of an avocado per piece of gluten free toast, which may contain the sugar SORBITOL, reduce to ⅛ to tolerate) An ongoing Australian foodie trend, Smashed Avo has taken the world by storm with tourists hunting down this Sunday favourite in any foreign country. Guilty myself, a Low FODMAP diet was never going to stop me from missing out on this Australian staple. Poaching can be a fine art to master, but with a little patience, you should be able to create the perfect egg! As always, consult a medical professional before consuming for nutritional advice as this recipe is purely FODMAP Health’s!  *Image contains more avocado & toast than suggested serving in recipe. 
Serves 1

Ingredients
2 eggs, fresh
40g feta cheese
1 tablespoon fresh dill, chopped
2 pieces bread, gluten free (optional & white may be safest)
1 ½ litres water, for eggs
2 tablespoons vinegar, rice wine
1 teaspoon lime juice
1 tablespoon olive oil, for frying
Garnish
1 teaspoon sea salt and black pepper
2 teaspoons chia seeds
1 tablespoon LSA mix 
1 teaspoon chilli flakes 

Method

Over medium - high heat (95°C) fill a large saucepan with water. Add vinegar and salt and allow to heat. Toast bread in a toaster and prepare feta mash. In a small bowl, crumb feta with your fingertips and add lime juice. Mash together using a fork and spread onto the toast using a butter knife. Place the toast onto a large serving plate. 

Return to saucepan; once water is simmering and small bubbles are forming, quickly stir the water in a circular motion to form a whirlwind, and reduce temperature to a medium heat. Crack 1 egg at a time by tapping on the rim of the saucepan, and drop as close to the water as possible in the centre of the swirl. Allow to cook for 2 minutes and 50 seconds, ensuring the eggs are separated from each other with a spoon. Using a slotted spoon, remove eggs onto a piece of paper towel to absorb any moisture. Chop any excess yolk tails and add to the plate. Garnish with chia seeds, LSA mix, chilli flakes, sea salt and black pepper.
 
OVERNIGHT PRETTY PORRIDGE
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Low FODMAP & Low in Gluten
Serves 1

 

*For FODMAP dieters, we suggest only consuming 1 serve of listed fruit per serving! As always consult a health professional for health and dietary advice.

I often devour this scrumptious recipe on cold winter mornings but they are great for anytime of the year! I love my oats to be as thick and creamy as possible, so this overnight option is perfect as the chia seeds have a lengthy period to absorb into the milk and grow into a divine consistency. If you prefer your oats to be runny rather than thick, stir in extra milk before heating the mixture in the microwave.

Ingredients

½ cup rolled oats (or quinoa flakes for a gluten free option)
1 ½ tablespoons chia seeds
1 tablespoon natural peanut butter
½ teaspoon ground cinnamon
½ tablespoon pure maple syrup
½ cup lactose free or soy milk (soy protein)
Optional toppings
½ teaspoon ground cinnamon
1 small tub (170g) lactose free yoghurt
1 teaspoon coconut, shredded, dried
1 serve of one of these fruits;
2 strawberries, chopped
OR
¼ banana, common, unripe, chopped
¼ cup blueberries 

Method

In a large microwavable mixing bowl combine oats, chia seeds and cinnamon with a metal spoon. Add maple syrup, milk and peanut butter (pre-warmed for best results) to the mixture and stir until combined. Cover the bowl with plastic wrap, ensuring there is no air holes and place in the refrigerator overnight.

Remove from the refrigerator in the morning and heat in the microwave on high for 1 minute. Give the oats a stir, serve into a medium breakfast bowl and garnish with desired toppings.

PLEASE NOTE: In Australia oats are not guaranteed to be gluten free. Oats can only be labelled low in gluten due to manufacturing. Replace rolled oats with quinoa flakes for a gluten free option! Consult a health professional for more information and clarification.

 

 

LOVELY LAYERED CHIA PUDDING
MONASH LOW FODMAP CERTIFIED™

Monash FODMAP, Low FODMAP diet, FODMAP Health, Gluten Free Recipes
 
Low FODMAP & Low in Gluten
Serves 2
For the complete recipe, delectable inspiration & a complete repertoire of 60 hearty recipes, purchase our eBook! Buy Now 

Chia seeds are brilliant in more ways than one. Since diagnosed with food intolerances and IBS, I have struggled to consistently consume a sufficient amount of daily fibre. Chia has been an incredible substitute that is frequently used, not only in my breakfasts but also as a healthy dessert filler. Dinner parties can be quite daunting, as more often than not I commonly pass on the dessert course to avoid a reaction. It's one thing to ask your loved ones to cook a tolerable main meal for you, but another to expect a tolerable dessert as well! To omit this fear, I occasionally take a pre-made chia pudding with me in a cute, sealed glass jar. As rude as it may seem, my ever so understanding friends would rather I didn't miss out and that I have something to enjoy at the table! The example shown in the photograph for this recipe is quite a sizeable serving. Refer to ingredient list for precise quantities.

Ingredients

Pudding
3 tablespoons chia seeds
1 teaspoon ground cinnamon
1 teaspoon vanilla essence
½ tablespoon pure maple syrup
½ tablespoon LSA
1 teaspoon lemon juice
1 cup lactose free or soy milk (soy protein)
 
Fillers & garnish
10 walnut halves
2 tablespoons Nutty Gutty Friendly Muesli (refer to recipe)
1 of the following fruits per serve;
4 strawberries, chopped
OR
½ kiwi fruit, chopped, peeled
OR
¼ banana, common, unripe, chopped 

Method
In a small bowl, add the pudding ingredients and stir with a metal spoon until combined. Place in the refrigerator overnight or for approximately 3 hours until the mixture becomes thick and creamy. 

To serve, lay 1 tablespoon of pudding in the bottom of 2 small jars or glasses. Place desired fillers on top of the layer of pudding and repeat this process to create a repetitive pattern, finishing with a garnish of chosen fruit.

PLEASE NOTE: In Australia oats are not guaranteed to be gluten free. Oats can only be labelled low in gluten due to manufacturing. Replace rolled oats with quinoa flakes in 'Nutty Gutty Friendly Muesli' for a gluten free option! Consult a health professional for more information and clarification

Monash FODMAP, FODMAP Health, Gluten Free Recipes, Low FODMAP Diet

"One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."