EatFit

'Eat Better. Feel Better. Live Life'


Lentil and Pepper Spread

A great pate or spread replacement for those on the Low FODMAP Diet.

Preparation Time:

15 minutes

Serves:

Makes 1 bowl

Ingredients:
  • 1 teaspoon garlic infused olive oil
  • 2 tablespoons finely grated carrot
  • 1/2 red pepper finely chopped
  • 1 teaspoon mixed dried herbs
  • 1/2 tin rinsed and drained lentils
  • 1 tablespoon miso paste
  • 1 tablespoon apple cider vinegar
  • 1 Tablespoon chopped parsley
  • 2 tablespoons olive oil
Method:
  1. Place the garlic infused oil, carrot, pepper and herbs into a frying pan, heat and cook the vegetables for a few minutes to soften
  2. Add the lentils, miso, vinegar and chopped parsley, mix well
  3. Soften and get to right consistency with extra olive oil as needed
  4. Season with salt and pepper
  5. If you prefer it smoother it can be blended at this stage
  6. Serve in a small dish with vegetable sticks or FODMAP friendly crackers

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Granny's Crunchies

This is an old favourite made FODMAP friendly just for you
Bake:
Bake at 160C for 20-30minutes
Preparation Time:
10 minutes
Serves:
Makes approximately 20 squares
Ingredients:
  • 1 cup all purpose gluten free flour
  • 2 cups oats
  • 1 cup sugar
  • 1 cup coconut
  • handful dried cranberries
  • handful of sunflower seeds
  • 250g Butter melted
  • 1 ½ Tablespoons maple syrup
  • 1 tsp vanilla extract
Method:
  1. Combine the dry ingredients.
  2. Melt the butter and and the syrup together.
  3. Add the vanilla essence.
  4. Add the butter mixture to the dried ingredients and combine well.
  5. Squash and flatten with the back of a spoon into a 20 x 30cm greased baking tray
  6. Bake at 160 C for 20-30minutes until golden brown
  7. Cut into squares when still warm

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Homemade Pesto

A super quick and FODMAP free pesto the whole family can enjoy.

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Preparation Time:

16 minutes

Serves:

16 portions

Ingredients:
  • 200g Parmesan
  • 2 big bunches of fresh basil (60g per bunch)
  • 100g pine nuts
  • 1/2 cup sesame seeds
  • 100g blanched almonds
  • 1 lemon – grate the lemon zest and squeeze out the juice
  • 200ml olive oil
  • Garlic oil to taste
Method:
  1. Remove the rind from the parmesan and break the rest into small pieces into a food processor
  2. Remove the stalks from the basil and add the leaves to food processor.
  3. Add the pine nuts, almonds, lemon juice and zest and olive oil.
  4. Finally blitz until a fine consistency.
  5. Take some of the pesto and add it to freshly cooked pasta for delicious meal or serve as a dip with low FODMAP crackers. You can freeze the rest for future meals.

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Cinnamon Muesli

Another low FODMAP muesli to enjoy. This one is a crunchy, fragrant, tasty breakfast treat.

cinnamon-granola
Preparation Time:

10 minutes

Cooking time:

40 minutes

Serves:

20 servings

Ingredients:
  • 4 cups raw giant oats
  • 1/2 cup almonds
  • 1 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 150g cranberries
  • 1/2 cup sesame seeds
  • 2 teaspoons ground cinnamon
  • 1/2 cup maple syrup
  • 2 tsp. vanilla essence
Method:
  1. Combine all the dry ingredients
  2. Mix in the maple syrup, vanilla essence and ground cinnamon
  3. Line a large baking sheet with baking paper
  4. Spread the mixture evenly onto the baking sheet
  5. Bake at 180 degrees Celsius for 40 minutes, stirring every 10-15minutes so it browns evenly
  6. Allow to cool
  7. Serve with lactose free milk or yoghurt

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EatFit Hummus

This recipe has been adapted from a recipe by Jamie Oliver so it is FODMAP friendly. Enjoy with corn crackers or on gluten free toast.
Hummus
Preparation Time:
20 minutes
Serves:
6-8 people as a starter
Ingredients:
  • 2 x 400g cans of chickpeas. Drained and washed. Leave a few chickpeas on the side for decoration.
  • 3 tsp tahini (can add extra to taste if desired)
  • 2 tbsp garlic olive oil
  • 1 tsp rock salt
  • 4 tbsp extra virgin olive oil (and extra for drizzling over at the end)
  • 3 1/2 tbsp lemon juice
  • 4 tbsp water
  • 1 tbsp of coriander leaves and a few for decoration
  • Paprika to sprinkle over (optional)
Method:
  1. Put the chickpeas, tahini, garlic olive oil, lemon juice, salt, coriander and water in a food processor
  2. Blend the ingredients to a smooth consistency, whilst slowly adding the olive oil. More olive oil can be added to improve the consistency or taste if required.
  3. Spoon the hummus into a bowl, drizzle with extra olive oil, sprinkle with chickpeas and coriander (and paprika if desired).

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Coconut, Almond and Courgette Sponge

This is a delicious alternative to carrot cake and can be enjoyed at tea time or as a dessert.

Coconut, Almond and Courgette Sponge
Preparation Time:

15 minutes

Cooking Time:

30 minutes at 180 C

Serves:

8 -10

Ingredients:
  • 2 cups grated courgette
  • 1/3 cup desiccated coconut
  • 2 eggs , beaten
  • 4 Tbsp. melted butter
  • 1/4 cup canola oil
  • 120ml Lactose free yoghurt
  • 1/4 cup sugar
  • 2 Tbsp. brown sugar
  • 1 tsp vanilla extract
  • 1/2 tsp. almond extract
  • 1 ½ cups Gluten free Flour
  • 1/2 tsp. Bicarbonate of soda
  • 1/2 tsp baking powder
  • 1/3 cup chopped almonds
  • Glaze
  • ½ cup castor sugar.
  • ½ tsp almond extract.
  • 2 tsp water or more.
Method:
  1. Preheat oven to 180 C
  2. Grease a 22 cm square baking tin.
  3. Combine courgette, eggs, melted butter, oil, coconut and yoghurt in a mixing bowl.
  4. Add sugars and essences.
  5. Slowly blend in the flour, baking powder and bicarb.
  6. Add the chopped almonds.
  7. Pour into the prepared baking tin.
  8. Bake for 30minutes or until a skewer comes out clean.
  9. For the glaze mix together the sugar, almond essence and enough water to create a thick soup consistency. Drizzle over the warm cake and allow to cool before serving.

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Nuts about Granola

Finding a low FODMAP granola can be challenging so here is a granola that is based on low FODMAP nuts and seeds. It is also low sugar and full of healthy fats. Just keep an eye on your serving size to make sure your diet stays low FODMAP.

Nut Muesli
Preparation Time:

15 minutes

Cooking Time:

15 minutes

Serves:

15 servings

Ingredients:
  • 100g chopped, blanched hazelnuts
  • 100g chopped macadamias
  • 100g almond flakes
  • 50g chopped pecan nuts
  • 100g sunflower seeds
  • 2 tbsp coconut oil
  • 2 tbsp coconut shavings
  • 2 tsp cinnamon
  • 2 tsp ginger
Method:
  1. Preheat oven to 160°C
  2. Add coconut oil, cinnamon and ginger to a hot pan and mix
  3. Lightly toast the nuts in the pan and mix with the spices.
  4. Mix in the coconut and then pour the nuts onto a baking tray.
  5. Pour nuts onto a baking tray and place in the oven for 5-10 min. Keep an eye that they do not burn.
  6. Cool nuts on some kitchen paper towel before pouring into to a sealed container.
  7. Delicious served on 80g of fruit with lactose free yoghurt.

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Homemade Pesto

We never realized how easy pesto was to make at home until we tried to make a low FODMAP version. You need a food processor but other than that it’s quick to make and you may never buy it from a shop again.

Pesto
Preparation Time:

20 minutes

Serves:

6 people

Ingredients:
  • 2 tbsps garlic olive oil
  • Salt
  • Ground black pepper
  • 3 handfuls of fresh basil
  • 1 handful pinenuts (and extra to sprinkle on top at the end)
  • 1 handful grated parmesan
  • Extra virgin olive oil
  • 1 squeeze of lemon juice if desired
  • 1 handful of chopped green beans
  • 1 handful crumbled feta cheese
  • Gluten free pasta for 6 people.
Method:
  1. Put the basil, pine nuts, parmesan and garlic olive oil in the blender until well mixed and a suitable texture.
  2. Add olive oil to make the mixture an oozy texture.
  3. Steam the green beans until al dente.
  4. Cook pasta until al dente and drain (catching 2 tbsp of drained fluid) .
  5. Stir in pesto to pasta.
  6. Sprinkle beans, feta cheese and pine nuts on top and serve.

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Cranberry and coconut balls

A super sweet treat that are great for after dinner or with a nice cup of tea.

Coconut balls
Preparation Time:

20 minutes

Makes:

12 balls

Ingredients:
  • 2/3 cup dried cranberries
  • 1 cup desiccated coconut, plus 2 tbsp for rolling
  • 1 cup almond meal
  • 2 tbsp coconut oil
  • 1 tbsp maple syrup
  • 1 1/2 tsp lime rind
  • 1 tbsp lime juice
Method:
  1. Put the cranberries in the food processor and blitz until they are finely chopped.
  2. Add the remaining ingredients to the food processor and process until they are evenly mixed.
  3. Roll into small balls and roll in remaining coconut to coat.

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Green Hummus

A delicious kale and chickpea dip to be enjoyed with some low FODMAP friendly crackers. Packed with antioxidants and healthy too.

Green Hummus
Preparation Time:

15 minutes

Serves:

Makes 1 cup of dip

Ingredients:
  • 1 can chickpeas, drained
  • 2 tbsp garlic infused olive oil
  • 1 tsp cumin
  • 2 cups chopped kale leaves
  • 2 tbsp lemon juice
  • 1 tbsp chopped chives
  • 1/4 cup water
  • Salt and pepper
  • A pinch ground chilli flakes
Method:
  1. Combine all ingredients in a food processor and blend well until smooth.
  2. Adjust the seasoning with extra lemon juice, salt and pepper.
  3. Garnish and serve.

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FODMAP friendly guacamole

Avocado may be on the ‘eat with caution’ list but guacamole is a great easy to make snack or an accompaniment to a meal if you keep an eye on how much you are eating.

Guacamole
Preparation Time:

10 minutes

Serves:

8-10 people as a dip

Ingredients:
  • 1 chilli
  • 3 ripe avocados
  • 1 bunch of fresh coriander
  • 10 ripe cherry tomatoes
  • 2 limes , juice from
  • 1 Tbsp extra virgin olive oil
  • Salt and pepper to season li>
Method:
  1. Wash, deseed 1 chilli, then chop it on a cutting board.
  2. Destone the avocados and scoop the flesh onto the board.
  3. Start chopping the avocado up and add the coriander and tomatoes.
  4. Add the tbsp of olive oil, 1 tbsp of lime juice and mix.
  5. Season with salt and pepper (and more lime juice if needed) to taste.
  6. Serve with FODMAP friendly crackers.

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Almond and Blueberry Tart

A delicious, decadent almond and blueberry tart that can be topped with your favourite low FODMAP fruit syrup

Almond and Blueberry tart
Preparation Time:

30 minutes

Serves:

8-10

Ingredients:
  • 250g butter
  • 2/3 cup castor sugar
  • 4 eggs
  • 500ml almond flour
  • 1/4 cup rice flour
  • Blueberry Syrup:
  • 1/2 cup castor sugar
  • 250g blueberries
  • 1 vanilla pod
Method:
  1. Preheat oven to 160°C
  2. Grease and line a 22cm deep edged baking tin
  3. Beat the butter and sugar together< /li>
  4. Slowly add the eggs.
  5. Stir in the almond flour and then the rice flour.
  6. Spread into the prepared pan and bake at 150°C for 45mins or until a skewer comes out clean.
  7. Turn out onto a wire rack and allow to cool.
  8. Meanwhile split the vanilla pod and scrape the seeds into a pot along with the bean, the sugar and ½ cup water. Cook gently until the sugar is dissolved then simmer for 5 minutes more to slightly thicken the syrup.Finally add the blueberries and cook for 2-3 minutes, then remove from the heat and discard the bean.
  9. Pour the warm syrup over the cake on a plate and serve.

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Sesame & Peanut Butter Biscuits

A scrumptious FODMAP friendly biscuit

Sesame Peanute Butter Biscuits<
Preparation Time:

10 minutes

Cooking Time:

20-30 minutes

Serves:

Makes 12 muffins

Ingredients:
  • 30g unsalted butter, soft
  • 280g smooth peanut butter
  • 55g light brown sugar
  • 2 Tblsp. castor sugar
  • 2 eggs, beaten
  • 1 tsp. vanilla extract
  • 35g sesame seeds
  • 85g white rice flour
  • 110g cornflour
  • 45g potato flour
  • 1/2tsp. bicarbonate of soda
  • 1 tsp. xanthan gum
Method:
  1. Grease 2 baking sheets and preheat the oven to 170 degrees Celsius
  2. Place the butter, peanut butter, brown sugar and castor sugar together in a bowl. Beat until creamy
  3. Add vanilla essence, eggs and sesame seeds, beat well.
  4. Sift the rice flour, cornflour , potato flour, xantham gum and bicarb. twice.
  5. Add to the peanut butter mixture and mix well.
  6. Shape dough into small balls and place on greased baking sheets, flatten slightly with a fork.
  7. Bake for 10-12 minutes until golden brown.
  8. Allow to cool on sheets then on a wire rack.

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Savoury Egg Muffins

A savoury FODMAP free alternative to a muffin. This recipe works well with bacon instead of the broccoli as a breakfast option

Eggy Muffins<
Preparation Time:

10 minutes

Cooking Time:

20-30 minutes

Serves:

Makes 12 muffins

Ingredients:
  • 8 eggs
  • A handful chives, chopped
  • 1/2cup broccoli, chopped
  • 1 cup spinach, chopped
  • 1 cup mozzarella, grated
  • Salt and pepper
  • Cooking spray
Method:
  1. Preheat oven to 180 degrees Celcius
  2. Spray muffin tins
  3. Mix together the chopped vegetables and cheese and distribute between the tins
  4. In a separate bowl combine the eggs , salt and pepper and whisk.
  5. Pour the egg mixture into each tin.
  6. Bake until golden brown.

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Baked Potatoes with Skagen Prawns

This recipe is inspired by a popular dish in Sweden called ‘skagen’. It can be made with prawns or shrimps but they should be precooked before they added to the mix.

Dill Prawn potatoes
Preparation Time:

10 minutes

Cooking Time:

60 minutes

Serves:

4 portions

Ingredients:
  • 4 jacket potatoes
  • 400g of cooked prawns
  • 15g chopped dill (approximately 3 tbsps)
  • 3tbsp crème fraiche or sour cream
  • 1tbsp mayonnaise
  • Salt and pepper to season
Method:
  1. Preheat the oven to 200°C
  2. Wash and prick the potatoes and put on a baking tray
  3. Lightly rub olive oil onto the potato skins and season with salt
  4. Put potatoes in oven for 60 minutes at 200°C and turn at 30 minutes.
  5. Whilst the potatoes are in the oven, mix the crème fraiche, mayonnaise and dill in a bowel. Add salt and pepper to taste. If desired more dill can be added or even chopped chives
  6. Mix in the prawns.
  7. Once the potatoes are cooked, score them lengthwise and cross wise. Place your fingers on opposite ends of the potato, gently push in and up until potato opens up slightly.
  8. Add a dollop of butter and spoon the dill prawn mix into the centre of the potato.
  9. Serve and enjoy.

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Chocolate Banana Bread

Delicious and moreish and FODMAP friendly.
Choc banana bread
Preparation Time:
15 minutes
Cooking Time:
40 min
Serves:
1 medium loaf
Ingredients:
  • 2 ripe bananas mashed
  • 1 egg
  • 60g butter, softened
  • 90g caster sugar
  • 95g all purpose Gluten free self raising flour
  • 30g cocoa powder
  • 1/2 tsp bicarbonate of soda
  • 1/4 tsp xantham gum
  • 3 tbsp lactose free milk
  • 1 tsp vinegar
  • 40g dark chocolate grated
Method:
  1. Grease a loaf tin and turn the oven to 160C to preheat
  2. Combine the milk with the vinegar and set aside to curdle
  3. Beat the butter and sugar together until light and creamy.
  4. Add the egg.
  5. In a separate bowl, sift and mix all the dry ingredients together (flour, xantham gum, bicarbonate of soda and cocoa powder).
  6. Start adding the flour mixture and banana slowly and mixing well after each addition.
  7. Continue until all banana and flour mixture are combined.
  8. Add the milk and vinegar mixture.
  9. Add the grated chocolate
  10. Freeze for 1 hour and serve.
  11. Pour the mixture into a loaf or cake tin and bake for 40- 50 minutes.
  12. Leave to cool in the tin for 10 minutes then continue cooling on a wire rack.

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EatFit Chocolate Peanut Balls

This recipe is one Kate Scarlata originally shared on her blog. It has been slightly modified but it is a firm family favourite as it's so easy to make.You can also keep these tasty bites in the freezer for a back up sweet treat.

Choc Peanut Balls
Preparation Time:

10 minutes

Freezing Time:

1 hour

Serves:

Makes 15-20 balls

Ingredients:
  • 1/4 cup chocolate chips
  • 1/4 cup oatbran
  • 1 tsp cocoa powder
  • 1 tsp vanilla extract
  • 1/3 cup peanut butter
  • 1/2 cup rolled oats
  • 1/4 cup walnuts
  • 1 tsp vanilla extract
  • 1 ½ tbsp maple syrup
Method:
  1. Put all ingredients in a blender
  2. Blend until the ingredients has been properly mixed but the mixture still has some texture.
  3. Take a small amount and roll into ball.
  4. If the mixture is too dry to roll into a ball, you may need to add a little more maple syrup.
  5. Put balls on a freezer safe tray.
  6. Freeze for 1 hour and serve.

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EatFit Quick Oat Bread

Quick, easy, tasty and very filling bread, also good toasted for a number of days afterwards.

Eatfit-Quick-Oat-Bread
Preparation Time:

10 minutes

Cooking Time:

30-40 minutes

Serves:

1 medium loaf

Ingredients:
  • 500g rolled oats
  • 2tsp Bicarbonate of Soda
  • 2Tbsp. Vegetable Oil
  • ½ tsp Salt
  • 500ml Buttermik (replace with plain lactose free yoghurt if lactose intolerant)
Method:
  1. Combine all ingredients in a bowl and mix well.
  2. Place in greased loaf tin pressing the mixture down slightly in the tin.
  3. Bake at 180 degrees Celsius until golden brown on top and cooked through when tested with a knife.
  4. Allow to cool in the tin before turning it out.

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EatFit Chocolate Cookies

Makes 24 delicious, chocolatey, chewy treats.

EatFit-Chocolate-Cookies
Preparation Time:

15 minutes

Cooking Time:

8-10 minutes

Serves:

Makes 24

Ingredients:
  • 3 Egg Whites
  • 1 ¾ cups castor sugar
  • ¾ cup cocoa powder
  • 1 ½ tsp vanilla extract
Method:
  1. Preheat the oven to 180 degrees Celsius.
  2. Line 2 large flat baking trays with baking paper
  3. Whip the egg whites until forming soft peaks.
  4. Mix together the sugar, cocoa and vanilla in a separate bowl.
  5. Gradually fold in the cocoa mixture.
  6. Drop by tablespoon full onto the baking sheet ensuring that they are far enough apart.
  7. Bake for 8 – 10 minutes until slightly puffed up and a slight crust on top.
  8. Remove from oven and allow to cool on the tray.

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EatFit Carrot Muffins

EatFit-Carrot-Muffins
Preparation Time:

15 minutes

Cooking Time:

12 minutes

Serves:

Makes 9-12

Ingredients:
  • 1 cup grated carrots
  • ½ cup oil
  • ¼ cup sugar
  • 1 egg
  • 2 Tablespoons crushed tinned pineapple
  • ½ teaspoon cinnamon
  • 1 cup gluten self raising free flour
  • ½ tsp baking soda
  • ¼ cup walnuts, finely diced

Cream cheese drizzle

  • 3 Tablespoons block-style cream cheese at room temperature
  • ½ cup castor sugar
  • ½ tsp vanilla extract or paste
Method:
  1. Preheat oven to180 degrees Celsius.
  2. Place muffin cases in the muffin tin.
  3. Combine carrots, oil, sugar, egg and pineapple and mix .
  4. Mix the dry ingredients together in a separate bowl and slowly add.
  5. Fold in walnuts.
  6. Fill muffin cases ¾ full and finish with light sprinkling of brown sugar.
  7. Bake for 12 minutes or until a knife comes out clean.
  8. When cooled add cream cheese drizzle, if desired.

To make Cream Cheese Drizzle: (This small amount of cream cheese is low in FODMAPs)

  1. Whip cream cheese in bowl using electric beaters. Slowly add confectioner's sugar and vanilla.
  2. Drizzle over muffins when they are cooled. Keep the drizzle small.

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EatFit Spiced Tuna Fishcakes

Eatfit-Spiced-Tuna-Fishcakes
Preparation Time:

15 minutes

Cooking Time:

10 minutes

Serves:

Makes 4

Ingredients:
  • 2 cans Tuna chunks in brine, drained, save juice
  • 1 tsp Dijon mustard
  • ½ cup gluten free white bread crumbs
  • grated zest of ½ lemon
  • 1 Tblsp. Tuna water
  • 1 Tblsp. lemon juice
  • 6-8 chives finely chopped
  • 2 Tblsp. parsley, chopped
  • few drops Tabasco
  • Salt and pepper
  • 1 raw egg
  • 2 Tblsp. Olive Oil
Method:
  1. Drain the liquid from the tuna cans. Reserve a tablespoon of the tuna water, and add a teaspoon of olive oil to the tuna mixture in the next step.
  2. In a medium bowl, mix together the tuna, mustard, torn gluten free white bread, lemon zest, lemon juice, water, parsley, chives, and hot sauce. Sprinkle on salt and freshly ground black pepper. Taste the mixture before adding the egg to see if it needs more seasoning to your taste. Mix in the egg.
  3. Divide the mixture into 4 parts. With each part, form into a ball and then flatten into a patty. Place onto a wax paper lined tray and chill for an hour. (You can skip the chilling if you want, chilling just helps the patties stay together when you cook them.)
  4. Heat the olive oil in a cast iron or stick-free skillet on medium high. Gently place the patties in the pan, and cook until nicely browned, 3-4 minutes on each side.
    Serve with wedges of lemon.

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