Quick Capsicum Cups

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What you need:

3 capsicums 

1 can of lentils, drained and rinsed

1 cup brown rice, cooked

1 tbsp of olive oil

2 tbsp lemon juice

1/2 tsp ground cumin

1/2 tsp ground coriander

1/4 tsp paprika

1/4 tsp chilli flakes, optional

50g goats feta, cut in small cubes

1 tbsp green part spring onion, finely chopped

1 tbsp fresh parsley, finely chopped + extra for serving

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What to do:

Preheat oven to 180°C

Cut the capsicums in half and de-seed, drizzle with olive oil, place on a lined baking tray in the oven a cook for 15 minutes

In a large bowl combine the remaining ingredients and mix together well

Stuff capsicums with mixture and place in oven for 15-20 mins or until capsicums are soft

Serve with extra parsley.

Like this post? Why not check out my sweet potato, lentil and feta salad recipe here


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

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