Snacks

GLUTEN/DAIRY FREE - BANANA & NUT BREAD 
low fodmap banana bread, gluten free banana bread
Low FODMAP, Gluten Free, Vegetarian, Dairy free
We recommend 1 small slice (50g) per serve 
Ingredients
1 teaspoon bicarb soda
1 teaspoon baking powder
1 tablespoon ground cinnamon
3 tablespoons coconut oil
1 tablespoon extra virgin olive oil
1 teaspoon mixed spice
1 teaspoon vanilla essence
4 ripe bananas
4 eggs
3/4 cup rice flour
1 pinch sea salt
1/2 cup walnuts 
Decorations
1/2 ripe banana
scattering of extra walnuts 
Method
Preheat a fan-forced oven to 170°C (180°C for conventional) and line a bread tin with baking paper. Combine all of the ingredients into a large mixing bowl or food processor and mix until a smooth consistency. Pour into the bread tin and decorate with half a banana, and a scattering of walnuts. Place into the oven for 45 minutes or until brown. Insert a dry skewer into the middle of bread to test, if the skewer comes out clean, the bread is ready.
Please note: these are suggestions only & consumers cook at their own risk. Refer to the Monash University Low FODMAP Diet App for specific quantities and consult a health professional before cooking and consuming. 
   
PEANUT CHOC CUPS
Peanut butter cups, lactose free, gluten free, fodmap health, low fodmap, vegan, vegetarian, ibs, healthy recipes, peanut butter choc cups
Peanut butter cups, lactose free, gluten free, fodmap health, low fodmap, vegan, vegetarian, ibs, healthy recipes, peanut butter choc cups
Peanut butter cups, lactose free, gluten free, fodmap health, low fodmap, vegan, vegetarian, ibs, healthy recipes, peanut butter choc cups
Gluten Free, Low FODMAP, Vegan, Vegetarian 
Makes 12, we recommend 1 per serve
Ingredients
Chocolate Layer
3 tablespoons organic cocoa powder
1 tablespoon maple syrup
1 tablespoon glucose syrup
1 teaspoon vanilla essence
2 large tablespoons peanut butter
1 tablespoon chia seeds 
Peanut Butter Layer
1 tablespoon maple syrup
1 tablespoon glucose syrup
1 teaspoon vanilla essence
2 large tablespoons peanut butter 
Garnish
2 tablespoons chia seeds
cracked sea salt
Method
Grease 12 patty cake pans. Combine ingredients for the chocolate layer and peanut butter layer in seperate bowls with a mixing spoon. Place 1 tablespoon of each layer into each muffin tin, and carefully layer on top of one another. Using a teaspoon, sprinkle chia seeds and cracked sea salt on to each pan for garnish. Place into a freezer for at least 2 hours before consuming. 
  

SIMPLE SNACK BOWLS

FODMAP Health, Low FODMAP, Gluten Free, Wheat Free, Lactose Free, Fructose friendly

Stuck for snack ideas that are low FODMAP & gluten free? Look no further, we have you covered!
 
There’s nothing worse than experiencing a heavy dose of hunger during an afternoon slump. What’s worse is having no inspiration for how to satisfy yourself with something that isn’t fruit. These delicious snack bowls will hopefully provide some motivation for how to prepare healthy snacks to take to work, or just to have ready in the fridge.
 
It is important to keep your tastebuds guessing each day, so I find it essential to pack a variety of snacks throughout the working week. Below you will find a quick list that I have put together, of low FODMAP & gluten free foods that I enjoy in conjunction with one another. Refer to the Monash University Low FODMAP Diet App for specific quantities and consult a health professional before cooking and consuming the foods below. These are suggestions only & consumers cook at their own risk. 

If you are tired of raw foods, try roasting a mixture of low FODMAP vegetables as a snack instead!

For certified recipes, purchase our eBook today! Click here
 
Optional Ingredients 
Bean shoots
Boiled eggs
Carrot sticks, chopped with natural peanut butter
Camembert cheese with rocket leaves & smoked salmon
Celery sticks, chopped with natural peanut butter
Cherry tomatoes
Cucumber, diced
Feta Cheese
Green beans
Kale, steamed or raw
Olives, red, pitted
Quinoa, cooked
Red Capsicum, diced
White rice noodles, pre-cooked in boiling water
Zucchini, diced

 

 

SPICED CINNAMON & BANANA MUFFINS
low fodmap muffins, gluten free, ibs, fodmap health, low fodmap diet, gluten free baking
low fodmap, ibs, fodmap health, gluten free, gluten free muffins, gluten free baking, low fodmap diet
Low FODMAP & Gluten Free
We recommend only consuming 1 muffin for low FODMAP dieters!
Makes 10 
Ingredients
2 teaspoons allspice
2 teaspoons ground cinnamon
¾ cup white rice flour
½ tapioca flour
¼ cup almond meal 
1 teaspoon baking powder
1 teaspoon nutmeg
1 teaspoon bicarb soda 
2 shakes sea salt 
1 tablespoon butter, lightly browned 
1 tablespoon coconut oil
1 tablespoon vanilla essence 
3 unripe bananas (1 chopped for garnish)
3 tablespoons maple syrup 
½ tablespoon apple cider vinegar
2 eggs, separated 
¾ cup nut milk of choice 
½ cup brown sugar 
2 teaspoons Icing sugar (for garnish) 
Method
Place 10 paper muffin wraps into muffin trays and preheat a fan-forced oven to 160°C (180°C for conventional). Sift flours, almond meal, baking powder, all spice, cinnamon, brown sugar  and bicarbonate of soda into a large mixing bowl. Combine with a wooden spoon, making a small well in the middle of the mixture. Add maple syrup, apple cider vinegar, milk, coconut oil, vanilla essence and butter (for added flavour, lightly brown butter over a low heat in a small saucepan before adding to the mixture), and combine. Heat 2 bananas on high in a plastic container in the microwave for 1 minute, use a fork to mash into a mushy consistency and add to mixture. Separate the eggs and fold egg yolks into the mixture. Place egg whites into a clean, dry metal bowl. Beat egg whites on high with an electric beater until soft peaks form. Add egg whites to the mixture and fold until combined with a wooden spoon. 

Using a large serving spoon, place three scoops of mixture into each muffin wrap. Chop the 3rd banana into 1 cm thick pieces, and place 1 piece on the top of each muffin. Bake for 30-40 minutes, or until brown. Insert a dry skewer into the middle of each muffin to test if they are ready, if the skewer comes out clean, then they are ready.

Remove from oven and allow to cool before serving. Sprinkle a teaspoon of icing sugar and ground cinnamon over the muffins through a sifter for presentation. Enjoy!

 

 

GARLIC INFUSED ZUCCHINI HOMMUS DIP 

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

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

Low FODMAP & Gluten Free
Serves party of 5

Ingredients

3 tablespoons tahini
2 zucchinis, peeled
½ avocado
1 teaspoon hemp seeds
1 tablespoon miso paste (white)
2 tablespoons lemon juice
1 tablespoon ground cumin
1 teaspoon sea salt
2 teaspoons psyllium husk
⅓ cup chickpeas 
2 tablespoons garlic infused oil 
2 shakes cracked pepper
2 shakes sea salt

 

Method

Place ingredients into a blender and blend on high for 2 minutes, stopping every 30 seconds to push any under blended mix down towards the blade with a spoon. Once a smooth consistency, pour into a serving dish and place covered in refrigerator to set overnight (or for a few hours if time poor). 

Serve on a platter with a selection of low FODMAP options such as celery, carrot, or gluten free biscuits.