My top FODMAP friendly sweeteners

When it comes to sweeteners, a lot of them can be off-limits because they’re high in fructose, including honey, agave syrup and high fructose corn syrup (which are commonly added to highly processed products).

Even though sugar (raw, white and brown) is considered FODMAP friendly, I personally like to limit my refined sugar intake and use less refined sweeteners, as too much sugar for me can contribute to more inflammation in my body.

My favourite low FODMAP friendly sweeteners:

1) Rice malt syrup - Is made from 100% brown rice, has no added cane sugar, additives or preservatives and is fructose free (happy tummy!). Rice malt is the sweetener I use the most as it’s affordable (was a lot cheaper when I lived in Australia) and readily available at my local supermarket. The texture and colour reminds me of honey.

2) Pure maple syrup – Comes from the sap of maple trees. It must be 100% pure maple syrup, not the flavoured kind. Now I know it is a little more expensive than the fake stuff but not only does it taste 1000 times better it hasn't got all the added nasties. Nothing beats pancakes with maple syrup, an absolute classic! Find my recipe for these buckwheat pancakes

It is at the end of the day all still sugar, so I still try not go overboard... But maple syrup is always essential on pancakes!

Why I started Yoga

My exercise routine was once, pretty intense. It would involve a HIIT session, spin, 2 x weights workout and some other cardio if I could fit it in. I love getting sweaty and feeling the burn – and I absolutely loved it.

After moving back to NZ, getting sick (with Campylobacter), and Sjogren’s flares I needed to re-evaluate my exercise choices and listen to what my body needed. 

My sister suggested I try 30 days of Yoga by Adriene on YouTube. I was pretty hesitant as I’m NOT a yogi - I actually hated yoga. I’m very inflexible (can’t touch my toes) and had only been to a handful of yoga classes which I didn’t really like. I always found them intimidating because the teachers are so flexible. I felt like they would always look down at the inflexible ones (aka me) and wonder why the hell I was there in the first place.

I decided to join my sister on the 30-day challenge, and I was hooked from day 1. Adriene’s way is so relaxed, she seems really easy going and reminds you to only do what your body can. 

I finished 30 days about a month ago now and it was a such an achievement for me. I was so happy with myself - showing up on my mat for 30 days, doing the practise and making progress. It felt amazing. It also helped with my mind and body awareness, flexibility (I CAN TOUCH MY TOES!!) and overall calmness. 

You can pay for a membership but after finishing the 30-day program on YouTube (free), I’ve continued to enjoy more of her  free sessions she has online which are fit for all your yoga needs.

Two of my friends have just started the 30 days of Yoga and my cousin has also completed hers -she’s also hooked! 

I honestly can’t recommend this enough - I love my routine of Yoga with Adriene. 

Find her website here

Blueberry, lemon and polenta loaf

What you need:

3 eggs

1/3 cup rice bran oil

1 large lemon, juice + zest

1 tsp vanilla extract

1 1/3 cups gluten free self-raising flour

2/3 cup almond flour

2/3 cup quick cook polenta

2 tsp baking powder

Pinch of salt

1 1/2 cups of blueberries

What to do:

Preheat oven to 150

Grease a loaf tin 

Whisk together eggs, oil, sugar, vanilla extract, lemon and zest

Combine flours, polenta, baking powder and salt

Mix together dry and wet ingredients until well combined

Spoon half of the batter into the loaf tin, add half of the blueberries and spoon remainder of batter then sprinkle with remaining blueberries

Place in oven to cook for 45-55 minutes or until cooked through

Remove from tin and cool on baking rack before cutting

Sweet potato, lentil and feta salad

What you need:

2 cups of sweet potato, cubed

3/4 can of canned lentils

2-3 large handfuls of rocket

1/3 block of goats feta

2 tbsp parsley, finely chopped

Garlic infused olive oil

Lemon

Salt and Peper

What to do:

Preheat oven to 180 

Place sweet potato in a baking tray, drizzle with oil, salt and pepper and mix together before putting in the oven for 40-50 minutes, or until cooked

Drain and wash lentils

In a large bowl, combine rocket, lentils, sweet potato, feta and parley. Drizzle with oil and lemon before enjoying!

Banana Cake

I made this banana cake for my sister's birthday and it was an absolute hit!! 

An easy one bowl recipe that pleases a crowd!

What you need:

4 bananas, mashed

1/3 cup of coconut oil, melted

3 eggs, whisked

3/4 cup of brown sugar

4 tbsp of coconut milk

2 tsp vanilla extract

1 1/2 cups of gluten free self raising flour (I used the Healtheries baking mix)

1 tsp cinnamon 

What to do:

Preheat oven to 180°C

Grease a cake tin well

In a large bowl combine the banana, oil, eggs, brown sugar, milk, vanilla extract and mix well

Sift the flour and cinnamon into the bowl and mix together well

Pour mixture into the baking tin and place in the oven for 45 mins or until cooked through (a skewer inserted into the middle should come out clean when it’s cooked)

Let the cake sit in the tin for 5 minutes before removing and placing on a wire rack to cool

ENJOY! 

Mushroom and Thyme Buckwheat Risotto

I'm personally ok with mushrooms, however if your are sensitive to Polyols use Oyster mushrooms to keep it FODMAP friendly. 

1 cup of oyster mushrooms is considered low FODMAP in the Monash University Low FODMAP guidelines. 

What you need:

1-2 Tbsp olive oil

4 cloves of garlic, peeled

3 cups sliced mushrooms

2 Tbsp olive oil

3 spring onions, green parts sliced

2 cups buckwheat, rinsed

3 cups of liquid (wine, onion and garlic free stock or water)

2 Tbsp thyme leaves

2 Tbsp nutritional yeast

2 Tbsp chopped parsley

What to do:

On a low heat place first measurement of oil and whole cloves

Cook for 10 mins until garlic is soft 

Remove garlic and add mushrooms

Turn up heat and cook mushrooms for 5 minutes

Remove mushrooms and add 2nd measurement of oil

Add buckwheat and cook stirring a little till toasted 9 (approx 5-8 minutes)

Add liquid and cook until it has been absorbed, stirring some of the time

Turn off heat and stir in thyme, yeast and parsley