Lunch

LIGHT SEAFOOD MARINARA GUMBO

low fodmap, fodmaphealth, fodmap health, ibs, wheat free, gluten free, gluten free baking, gluten free muffins, lactose free, dairy free

low fodmap, fodmaphealth, fodmap health, ibs, wheat free, gluten free, gluten free baking, gluten free muffins, lactose free, dairy free

low fodmap, fodmaphealth, fodmap health, ibs, wheat free, gluten free, gluten free baking, gluten free muffins, lactose free, dairy free

Low FODMAP & Gluten Free 

Serves 4

Ingredients
1 tablespoon garlic infused oil (recipe in certified eBook)
150g diced gluten free bacon 
3 tablespoons white wine
410g can crushed tomatoes 
500g seafood marinara mix
1 small handful fresh basil
1 small handful fresh parsley
2 medium zucchinis 
100g fresh spinach leaves 
salt flakes and cracked pepper to serve

Method

Over a medium heat, warm garlic infused oil in a large fry-pan. Add bacon to the pan and fry until lightly brown. Add seafood marinara mix to the pan and stir until coated lightly in the oil. Whilst the seafood is cooking, use a hand peeler to shred the zucchinis into thick long strips, and add to fry-pan. Stir in white wine and crushed tomatoes. Chop basil and parsley into small pieces, and stir into the pan. Simmer seafood mixture on a low heat.

Prepare 4 serving bowls with a small handful of fresh spinach leaves in each. Once the seafood is cooked through to the middle and most of the liquid has evaporated, remove mixture from the pan and serve into the bowls on top of the spinach. Finish with cracked pepper and salt flakes.

 

PESTO, PUMPKIN & CHICKEN SALAD 
MONASH LOW FODMAP CERTIFIED™
Low FODMAP, FODMAP Health, Monash University, Monash FODMAP, Gluten free, gluten free diet, low fructose, lactose free, dairy free, healthy food, food blog, clean eating


Low FODMAP & Gluten Free

A flavoursome lunchtime dish that will fill you up until dinnertime, I frequently use this mouth-watering pesto recipe to accompany left over meats as I love re-heating dinners from the night before. The roasted pine nuts in this pesto recipe are simply divine and provide depth in what is an extremely palatable meal.
Serves 3
 
Ingredients
2 chicken breasts
1 cup kale, sliced into long strips
1 cup silverbeet, sliced into long strips
1 zucchini, grated
180g pumpkin, japanese
2 tablespoons pine nuts
1 cup fresh basil
1 cup fresh parsley
½ cup fresh mint
1 teaspoon sea salt
1 cup baby spinach
¼ cup walnuts
3 teaspoons lemon juice
1 cup water, for steaming
5 cups water, for chicken
2 tablespoons extra virgin olive oil
sea salt and black pepper, to season 


Method
For the roast pumpkin, preheat fan-forced oven to 180°C (200°C conventional). Line a large roasting tray with baking paper. Chop pumpkin into medium sized pieces and place into baking tray with 2 tablespoons of olive oil, ensuring all pumpkin pieces are lightly coated in the oil before placing in the oven. Roast for 1 hour and prepare the remainder of the dish while the pumpkin is cooking. On a lined baking tray, place pine nuts in the centre of the tray. Place in the oven and roast for 3 to 5 minutes or until golden brown. Remove the tray from the oven and allow to cool.

For the chicken; over high heat boil water in a medium saucepan. Add chicken to the water and poach for 15 minutes until completely white in colour, through to the centre. Remove chicken from the saucepan with tongs and place onto a chopping board. With a sharp knife, slice chicken into small strips. While the chicken is poaching, over high heat, bring 1 cup of water to the boil in the bottom of a steamer. Place kale and silverbeet in the top of the steamer and steam lightly for 5 minutes. Remove from heat.
For the pesto, add walnuts, pine nuts, parsley, basil, mint, lemon juice, spinach and olive oil into the food processor. Process on high for 10 seconds until lightly blended (blend longer for a smoother consistency). Remove the lid and scrape the inside of the processor with a plastic spatula, pushing any unblended mixture down towards the centre and base of the blender. Place the lid back on and blend for another 10 seconds.

Place the chicken, kale and silverbeet into a large mixing bowl and spoon the pesto on top. Combine ingredients with a large spoon until all of the ingredients are coated in pesto. Serve evenly into 3 bowls and garnish with a sprinkle of sea salt and black pepper.

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™."

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