FODMAP stands for Fermentable Oligo-, Di-, and Monosaccarides  and Polyols.  They include fructose, lactose, fructans (FOS) and galactans (GOS), and sugar alcohols. These carbohydrates are absorbed in varying amounts, and can cause abdominal pain, bloating, flatus and diarrhoea, constipation, or both in people who do not absorb or tolerate them well.   Everyone has a unique absorption and tolerance level, and this has to be considered when preparing meals.

To be successful, all FODMAPs have to be avoided initially, as they have a cumulative effect.  Speak to your dietician about FODMAPS and together devise a low FODMAP meal plan that will suit your specific needs and tolerance levels.

The recipes in this section should be well tolerated by most people.  Caution should be added where appropriate.

Home-made ice tea with ginger, mint & orange

Home-made ice tea with ginger, mint & orange (makes 1 litre)
Ingredients
4 Rooibos tea bags
1 liter of water
about 5 cm piece of ginger, peeled and finely sliced
peel from 1 orange
small handful of mint leaves
2 tablespoons of sugar
juice of 1 orange
extra slices of orange and mint and ice to serve (optional)

Method

  1. Fill a heat proof jug with boiling water and add the tea bags. While it is hot, add all the ingredients and allow it to infuse.
  2. Leave it in until the water is luke warm and then remove the tea bags and strain out the mint, ginger and orange peel.
  3. Store in the fridge until you are ready to use it.

Homemade chicken stock

Homemade chicken stock

Ingredients
1 chicken carcass (skin, bones, etc.)
2 large carrots, roughly chopped
1 turnip, roughly chopped
2 celery sticks, washed and cut into large pieces
2 bay leaves
1 handful of fresh sage
1 handful of fresh thyme
6 whole peppercorns
Salt, to season

Method
1.     In large pot, cover the chicken with water and add the rest of the ingredients.
2.     Bring pot of water to the boil for about 15 minutes.
3.     Turn the heat down and simmer for about 30 minutes.
4.     Turn heat off, cover the pot with a lid and let it sit to ‘cook’ for another 1 hour.
5.     Strain any fat or foam off top of stock.
6.     Strain out vegetables and use stock immediately for cooking or freeze in an ice cube tray for later use.

Bolognaise stuffed peppers

Bolognaise stuffed peppers (serves 4)

Ingredients
500g lean minced beef
1 tin diced tomatoes
1 carrot, finely diced
1 zucchini, finely diced
1 celery stalk, finely diced
4 red peppers tops and seeds removed
1 bay leaf
1 teaspoon mixed herbs
½ teaspoon paprika
1 tablespoon olive oil plus extra to drizzle
Salt and pepper to taste

Method

  1. Heat one tablespoon of olive oil in a pot on the stove and once hot, place the mince beef in the pot with salt and pepper to season. Cook on high until browned.
  2. Once the mince is browned, place the remaining ingredients (except peppers and remaining olive oil) in the pot, stir well, then cover with a lid and cook on high for about 15 minutes.
  3. After 15 minutes, turn the heat down to medium and continue to cook until most of the liquid has evaporated (approximately 30 minutes).
  4. Preheat the oven to 180°C.
  5. Once the sauce is thick, scoop the beef mixture into the peppers.
  6. Drizzle some olive oil over the peppers, or lightly cover with spray olive oil, and place the capsicums on a baking tray.
  7. Bake in the oven for 45 minutes.

Serve with FODMAP-friendly vegetables or salad.