Simple Low FODMAP Falafels

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These falafels are perfect to make at the beginning of the week and add to salad bowls during the week for lunch. In this recipe we use canned lentils so keep them low FODMAP. 1/2 can on canned lentils is considered low FODMAP per the Monash University Low FODMAP guidelines.

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What you need:

2 tins of canned lentils*, drained and rinsed

1 cup parsley

1/3 cup spring onion (green part only)

2 tbsp lemon juice

2 tbsp garlic infused olive oil

1 tsp chilli flakes (optional)

1 tsp ground cumin

5 tbsp gluten free flour (find my blend here)

2 tsp of chia seeds

*1/2 cup of canned lentils is FODMAP friendly guidance from Monash University low FODMAP app

What to do:

  1. Preheat the oven to 180°C

  2. Combine all ingredients except for flour and chia seeds in a food processor and pulse until well combined

  3. Stir in gluten free flour and chia seeds flour. Leave it set for 5 minutes

  4. Form into small patties and place on a lined baking tray. Bake for 15-18 minutes until cooked

  5. Remove from oven and use in salads and buddha bowls. Refrigerate for a few days or freeze

Like this recipe? Why not try my Potato and Chickpea Curry - find the recipe here



Vegetarian Spaghetti

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What you need:

2 tbsp garlic infused olive oil

Spring onion (green part only), finely chopped

2 carrots, finely chopped

1 courgette (zucchini), finely chopped

1 can tomato, 

1 tbsp tomato paste

1 tsp mixed herbs

Small handful of fresh basil, finely cut

1 can of lentils, drained

1 packet of Ceres Organic Super Grain Spaghetti 

Extra basil and cheese to serve

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What you need:

  1. Heat oil in a pan and cook spring onion for a few minutes unit soft, stirring regularly 

  2. Add carrot and courgette to pan, continue to cook for 5 minutes, stirring regularly 

  3. In a pot cook pasta, according to instructions

  4. Add tomatoes, tomato paste and herbs and let simmer 10 minutes

  5. Add the lentils, simmer for a further 5 minutes

  6. Serve over pasta with extra basil and cheese

Like this recipe? Why not try my Pasta Salad for Two - find the recipe here

Banana Buckwheat Pancakes

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What you need:

1/2 cup buckwheat flour

1/4 tsp baking powder

Pinch of salt

1/2 tsp cinnamon

2 eggs, lighty whisked 

1/3 cup milk

1 banana, mashed

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What to do:
1. Place dry ingredients in a large bowl

2. Mix milk, eggs and banana together

3. Pour milk mixture into dry ingredients and mix well

4. Drop large tablespoons of mixture onto a pre-heated non-stick fry pan

5. Turn when the mixture starts to form little bubbles on the top

6. Allow the other side to cook for a minute or until golden brown

7. Remove from heat

8. Serve with your favourite toppings - I love having mine with pure maple syrup, warmed berries, coconut yoghurt & sliced banana

Like this recipe? Why not try my Fluffy Buckwheat Pancake recipe - find the recipe here




Low FODMAP Vegetarian Round Up

October is vegetarian month! Now I personally am not vegan or vegetarian but I do love eat vegan and vegetarian food and try to include these types of meals into my weekly meal plan.

To celebrate Vegetarian month I’ve rounded up 5 vegetarian low FODMAP delicious recipes from a few of my favourite FODMAP bloggers.

1) VEGAN LEMON ROASTED POTATO SALAD WITH CUCUMBER, MINT, CAPERS & COCONUT YOGHURT

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Georgia from @georgeats a gluten free low FODMAP follower from Melbourne who’s recipe and food photography is totally drool worthy you wish there was a food delivery service for it.

Get the recipe

Georgia has also recently published a FODMAP friendly cookbook - find it here

2) PAN FRIED GNOCCHI WITH BASIL PESTO

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I’ve been a follower of Emma from She Can’t Eat What for years - she is also a IBS suffer and is on a mission to help others have a healthy, happy gut - one FODMAP-friendly recipe at a time.

Get the recipe

Emma also has a cookbook backed by the FODMAP friendly program - buy here

3) KALE, TOMATO & QUINOA SALAD WITH LEMON DRESSING

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Kate Scarlata is a registered dietician from the US who specialises in digestive health and is a low FODMAP expert.

Get the recipe

4) LOW FODMAP ORANGE MISO ROAST VEGGIE & LENTIL SALAD

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Alana from A Little Bit Yummy is a IBS & coeliac warrior who shares delicious FODMAP recipes and lots of resources on her website. All recipes on her blog are checked by a registered dietitian and are FODMAP safe for the elimination phase.

Get the recipe

5) SPICY MISO RAMEN

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Our final vegetarian recipe is from Haley from Low FODMAPPer, a fellow low FODMAPer who found huge relief after only beginning the diet for a few weeks. Her Spicy Ramen looks delicious.

Get the recipe


Pasta Salad for two

Low fodmap Gluten free pasta salad with olives and tomatoes

What you need:

160g of gluten free pasta (I used Ceres Organic Quinoa Rice Fusilli)

1/2 cup cherry tomatoes, halved

1/4 cup kalamata olives, pitted and halved

1/4 cup goats feta, crumbled

2 tbsp Cobram Estate Herb Infused Extra Virgin Olive Oil

2 handfuls of rocket

Salt and pepper

What to do:

  1. Add 3 cups of water to a pot and bring to boil. Add a pinch of salt and pasta. Stir gently and cook for 12-15 minutes or until the pasta is soft. Remove from heat and drain water

  2. In a large bowl add pasta, tomatoes, olives, feta, olive oil, rocket and season with salt and pepper. Toss everything together until well combined.

  3. Enjoy hot or cold

Low FODMAP gluten free pasta salad with olives and tomatoes

Like this recipe? Why not try my Kale Pesto Pasta - find the recipe here

My Eye Journey - Part One

My Eye Journey - Part one

Sarah Brittain

If you’ve seen some of my Instagram stories you’ll would know that I’ve been trying different treatments for my dry eyes. I thought I’d write a blog post to fill you in on my journey and give you an insight into my current eye regime.

One of the ‘hallmark’ symptoms of Sjogrens syndrome is dry eyes. ‘There are two main causes: decreased secretion of tears by the lacrimal (tear-producing) glands and loss of tears due to excess evaporation. Both can lead to ocular surface discomfort, often described as feelings of dryness, burning, a sandy/gritty sensation, or itchiness. Visual fatigue, sensitivity to light, and blurred vision are also characteristic of dry eye’. https://www.sjogrens.org/home/about-sjogrens/symptoms/dry-eyes

From my early teenage years I started to experience dry eyes and I was quickly referred by my primary Sjogrens specialist to a Opthamologist. They advised to put in various different types of lubricants (eye drops) throughout the day. I also had punctual plugs put in when I was about 16 to reduce evaporation (these have fallen out over the years but I have had them replaced). Over the years I had various flares which resulted in me ending up in at the eye hospital on various occasions, being put in dark rooms, prescribed short term steroid eye drops and at its worst , developing cornea ulcers. 

My eyes can go from 100 to 0 in a matter of minutes - I find it hard to explain to people as one minute I can see totally fine then the next it can be sooo blurry- I put an eye drop in and they can be okay for for a few minutes and then straight back to being blurry. It can be exhausting, it gives me headaches and I find it really effects my mood as not only I can’t see properly at lot of the time its also really painful. 

However, nothing could have prepared me for what was to come over the past months. My eyes had been pretty bad leading up to coming home from London to renew my Visa but I hadn’t had too much time to think about it I was just trying to solider  on as I was so busy and trying to tie up loose ends before coming home for a month. As soon as I got on the plane my eyes deteriorated  - the air con completely dried them out and no amount of eye drops were making them better or providing any relief. I was straight off the plane and into the eye hospital as was worried about developing a ulcer. I was given antibiotic drops and told to come back in a week. A week later with no real improvement I was put on steroids to help settle them down. This helped slightly and after a few weeks my vision was slowly returning. I had been back to my specialist a few times who really didn’t provide many more suggestions other than ‘to up my eye drops’ and ‘she didn’t have a magical pill’. A few weeks later my eyes started to deteriorate again - super dry, very sensitive to light, seriously blurred vision and all the eye drops in the world weren’t helping. It was relentless, I was taking pain killers every 4 hours, couldn’t drive at night and barely could drive during the day. I couldn’t look people in the eyes when talking because looking up involved looking into too much light and couldn’t leave the house without a cap and sunglasses (even if it was raining). Most days I would end up crying to myself as I struggling to see how it would get better. 

After some serious research, finding a new Opthamologist - who is AMAZING!! Yes he still tells me the main thing to do is put in ALL the drops but he’s also trying some new things. He believes I need to just throw everything at it. Which is exactly what I’ve been doing and will continue to do. I’ve also been trying some new holistic approaches (below is my current eye regime). I feel like I’ve finally turned a corner and my eyes are in a better position. My goal is to keep the inflammation in my eyes under control and continue my eye regime so they never get to this state again. Unfortunately, there isn’t a magic pill (yet) to cure it but my goal is to keep my inflammation in my body down, try and keep my eyes under control with my eye regime and hoping they don’t end up in that state for as long as they were.

My approach to my eyes is a combination of traditional medicine and natural approach. 

Current eye regime:

Eye drops: I use a variety of eye drops throughout the day (including eye drops made from my blood) and at night that range in thickness (aka vary in how they effect my vision) - at its worst I put in them in every 10 minutes or so, when my eyes are on their A game - its about once hourly.

Hot compressions: I sit with a hot eye wheat pack on my eyes for 5-10 mins ( I usually meditate during this time) then apply pressure around the around the top and bottom edges of my eyes to get my oil glands moving before washing them thoroughly with sterilised eye cleaner.

Intense Pulsed Light Therapy (IPL): I’ve had two of a three round treatment and it has a cumulative effect so I’m not expected to notice a difference until after the end of my third treatment. ’the treatment has been shown to help relieve dry eye symptoms, particularly when associated with congestion of eyelid glands (Meibomian gland dysfunction)’ https://www.eyeinstitute.co.nz/About-eyes/A-to-Z-of-eyes/Treatments/Dry-eye-treatment 

Long coarse antibiotic / anti inflammatories: I’ve taken a coarse which is a slow release over 3 months which is supposed to help with my eye health and assist in reducing the inflammation in my eyes. Its too soon to say if this has had any impact yet.

Sunglasses: Even if it isn’t sunny you’re find me wearing sunglasses - this is to help protect my eyes from sunlight (they are super sensitive), wind and dust.

Moisture chamber glasses: These are normal glasses with added silicon that wraps around your eyes. This helps to  retain tear moisture so that your eyes remain more lubricated, and also protecting them from environmental irritants like wind, dust, air-con and heaters.

Punctal Occlusion: A surgical procedure where they temporarily or permanently close off the tear drainage channels, to retain as much of my own natural tears. I’ve previously had only had this done temporarily with punctual plugs but I’m in the process of having them lasered closed permanently.

Acupuncture: I’ve had 6 sessions so far and I think its really helping. My acupuncturist does a serious massage around my sinus and then puts needles in my face and various other points around my body. I also have been taking Chinese herbs given to me and I am have noticed a positive improvement.

Omega’s: Taking fish oils daily