Make a batch of mini vegetable quiches and freeze extras for healthy snacks on the go.
Lunch
Cook a low FODMAP vegetable or minestrone soup and freeze portions for mid-week lunches. Check out our app for low FODMAP recipes
Make a roasted vegetable salad using sweet potato, capsicum, Japanese / kabocha / kent pumpkin, parsnip and zucchini and dressed with olive oil and balsamic vinegar
Make a cheese and salad sandwich full of low FODMAP vegetables. You’ll need low FODMAP bread (e.g. sourdough spelt), cheddar cheese, sliced tomato, sliced cucumber, grated carrot, lettuce and grainy mustard.
If you’re having a barbeque, be sure to add some vegetables to the hot plate by making meat and vegetable kebabs or roasting corn and capsicum
Dinner
Add grated zucchini, grated carrot and spinach leaves to your favourite bolognese recipe
Have a meat-free night once a week at home. Many of your favourite casserole / curry / stir fry recipes will be just as nice with legumes or tofu substituted for meat. Low FODMAP meat alternatives include firm tofu, canned chickpeas and canned lentils.
Make a low FODMAP pizza using a gluten free wrap for the base, tomato paste, semi-dried tomatoes, olives, red and green capsicum, pineapple, roasted Japanese / kabocha / kent pumpkin and ham.
Add a layer of roasted Japanese / kabocha / kent pumpkin or spinach and ricotta to your favourite lasagne recipe
FODMAP Assistant
