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


Lemon & Courgette Loaf

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I love having a slice of loaf with my afternoon cup of tea and this one is delicious. Its light, fluffy and moist while being gluten, lactose and refined sugar free. I have used Ceres Organics Brown Rice Malt Syrup to sweeten it.

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What you need:

3/4 cup lactose free yoghurt

2 tbsp lemon zest

3 tbsp lemon juice

1/3 cup rice malt syrup

1/4 cup oil (I used rice bran oil)

1 1/2 tsp vanilla extract

1 egg

1 cup grated courgette (zucchini)

1 1/2 cups gluten free flour (Find my homemade gluten free blend here)

1 tsp baking soda

Pinch of salt

What to do:

  1. Preheat the oven to 180, grease loaf tin

  2. In a large bowl combine yoghurt, lemon juice and zest, rice malt syrup, vanilla extract and egg

  3. Squeeze excess water out of courgette and add to bowl

  4. Add flour, baking soda and salt and mix together well

  5. Pour into loaf tin and place in the oven to cook for 40-45 minutes or until cooked through (a skewer inserted into the middle should come out clean when its cooked)

  6. Let the loaf sit and cool before slicing

Like this post? Why not check out my banana bread recipe here

This recipe was inspired by Julia & Libby’s Lemon and Zucchini Loaf


My top FODMAP friendly sweeteners

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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!

Pancakes

Peanut Butter Overnight Oats

Peanut butter overnight oats

This is my go-to recipe during the week - you can prepare it quickly the night before and grab and go in the morning. 

Peanut butter overnight oats

What you need:

1 cup gluten free oats (if following a gluten free diet)

1 cup almond milk (I use half almond milk, half water)

2 tbsp flaxseed

2 tbsp peanut butter

1 tbsp rice malt syrup (optional)

Pinch of salt 

Toppings

Dollop of yoghurt (I love it with coconut yoghurt)

Extra drizzle of peanut butter

Sliced fruit (banana and raspberries are my fav with it)

What to do:

Combine oats, liquid, flaxseed, peanut butter, rice malt syrup and salt in a bowl and stir well. Cover and leave in fridge overnight, Enjoy in the morning! S x

Granola

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What you need:

2 1/2 cups gluten free oats

1 cup desiccated coconut

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1/2 cup almonds, roughly chopped

1/2 cup raw buckwheat

3 tbsp rice malt syrup

2 tbsp cinnamon

1 1/2 tbsp coconut oil, melted

1 tbsp water

1 tbsp vanilla extract

4 tbsp freeze dried strawberries

What to do:

Preheat oven to 160°C

In a large bowl combine all ingredients apart from the freeze dried strawberries

Spread mixture evenly onto two lined baking trays

Place in oven and cook for 20 mins or until golden brown, stirring a couple of times

Mix through freeze dried strawberries, cool and store in an airtight container

Enjoy with yoghurt and your favourite fruit. S x

Caramel Slice

Gluten free caramel slice

I am a big fan of caramel (always have been) however it is not very #sarahfriendly. Now days, there is a lot of GF/DF caramel slices available but most of them are made with dates, which isn’t very FODMAP friendly! I have finally gotten around to making a more #sarahfriendly version.

This slice is a little fiddly to make and requires some patience but I promise you - it is totally worth it!!

My flattie and I like to keep it in the freezer so it is a bit chewy

FODMAP friendly caramel slice

What you need:

Base

1 cup oats

3/4 cup almonds

3 tbsp maple syrup 

3 tbsp coconut oil (melted)

Filling

3 tbsp coconut oil, melted

3/4 cup of (half peanut butter half tahini*) 

3 tbsp maple syrup

3/4 tsp vanilla 

Top

1/4 cup coconut oil, melted

1/4 cup cacao powder

1/4 maple syrup

Caramel slice

What to do:

Mix together base ingredients in food processor

Firmly press mixture into a lined baking tray and place in freezer

Mix together filling ingredients in food processor until smooth, pour mixture onto base and smooth out evenly, place back in freezer for 30 minutes

On a low heat in a saucepan mix together the top ingredients until combined

Pour evenly over mixture and place in freezer

Wait patiently before cutting and eating

*Tahini is considered high FODMAP, however 1 tbsp is considered FODMAP friendly (Monash University Low FOMDAP guidelines).