Eating fish doesn't have to be expensive! These salmon patties are a versitile family favourite. They are super cheap, super quick and super easy. 

Easy Mid-Week Salmon Patties I serves 8

INGREDIENTS 

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2 x 185 g cans pink salmon

400 g potatoes, cooked & roughly mashed (leave chunks for texture)

1 egg, beaten

2 spring onions, finely chopped (use green tops for low FODMAP) 

1 lemon, zested & juiced

1 bunch dill

2-3 cups fresh bread crumbs (place bread in food processer until coure curmbs form - use Bakers Delight low FODMAP loaf or gluten free for low FODMAP)

Extra virgin olive oil for pan frying

DIRECTIONS

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Remove salmon from the can and drain.

In a large mixing bowl combine the mashed potato, egg, spring onion, lemon juice and zest, dill and salmon, mix well.

Shape the mixture into patties and roll in the fresh breadcrumbs.

Heat the oil in a large non-stick frying pan and cook patties over a low heat until golden for 3–4 minutes. Drain well on paper towel.

Place in 180 degree oven for 10-15 minutes.

Serve hot with a squeeze of lime.

This is the easiest, most luscious, gluten free cake you will ever eat. I’m not the best baker (no patience) but this cake comes out perfect every single time. It’s a winner! ⁣

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I serve mine with creamy Greek yoghurt and fresh berries ... yum. ⁣

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Gluten Free Persian Love Cake ⁣

INGREDIENTS

360 g almond meal (3 cups)⁣

220 g raw sugar (1 cup)⁣

220 g brown sugar (1 cup)⁣

120 g unsalted butter, softened⁣

2 eggs, lightly beaten⁣

250 g Greek-style yoghurt, plus extra to serve⁣

1 Tbsp freshly grated nutmeg⁣

45 gm pistachios (or any but if your choice) coarsely chopped (¼ cup)⁣

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DIRECTIONS ⁣

1. Preheat oven to 180C. ⁣

⁣2. Combine almond meal, sugars, butter and 1 tsp salt in a bowl, then rub with fingertips until coarse crumbs form. ⁣

⁣3. Spoon half the mixture into a lightly buttered and baking paper-lined 26cm-diameter springform pan, gently pressing to evenly cover base.⁣

⁣4. Add egg, yoghurt and nutmeg to remaining crumble mixture and beat until smooth and creamy. ⁣

⁣5. Pour over prepared base, smooth top, scatter pistachios around edge and bake until golden (35-45 minutes).  ⁣

⁣6. Cool completely in pan on a wire rack to room temperature, then serve with extra yoghurt. ⁣

⁣7. The cake will keep in an airtight container for up to a week.

If you’re new to cooking with legumes and lentils then this Roasted Broccoli, Chickpea & Almond Salad with Caper Dressing is for you!

It’s gluten free with low FODMAP recipe adaptations of course!

Legumes & lentils are high in dietary fibre, in particular soluble fibre which not only keeps our bowels healthy but can also help to lower blood cholesterol levels. And the good news is that people with IBS can enjoy up to 1/2 cup of canned chickpeas without causing any symptoms.

Legumes are also a source of low GI carbohydrates & protein, which means that they are a perfect grain substitute for coeliac disease and an ideal base to vegetarian meals.

And the best thing about legumes? They’re seriously cheap! I could talk about them all day I love them so much - but instead here’s the recipe!

Roasted Broccoli, Chickpea & Almond Salad with Caper Dressing I serves 4 – 6

INGREDIENTS

2 heads broccoli (1 kg), cut into florets ⁣⁣

250g cherry tomatoes ⁣⁣

6 tbsp EVOO (use Cobram Estate garlic infused for low FODMAP https/cobramestate.com.au/our-oils/infusions/garlic-infused-extra-virgin-olive-oil)

Sea salt and black pepper, to taste⁣⁣

80g capers, with juice ⁣⁣

2 garlic cloves, finely chopped (leave out for low FODMAP)⁣⁣

1 long red chilli, finely sliced⁣⁣

1 x 400g can chickpeas, drained and rinsed

2 cups baby spinach leaves ⁣⁣

Juice and zest of 1 lemon ⁣⁣

1 cup flat leaf parsley leaves, roughly chopped ⁣⁣

1 cup mint leaves, roughly chopped ⁣⁣

80g Parmesan cheese, shaved ⁣⁣

60g roasted almonds, roughly chopped ⁣⁣

DIRECTIONS

Place broccoli and cherry tomatoes on large oven tray, drizzle with 2 tbsp EVOO (garlic infused for low FODMAP), and bake in 200 degree oven for 20 minutes or until broccoli begins to brown and go crispy. ⁣⁣

Place remainder EVOO (garlic infused for low FODMAP), capers, chilli and garlic (leave out for low FODMAP) in small pot & cook over medium heat for 1 minutes or so until garlic begins to go golden. ⁣⁣

Toss broccoli and caper dressing with spinach leaves, chickpeas, Parmesan cheese, lemon juice & zest, sea salt and pepper. Serve topped with roasted almonds. ⁣

Adapted from http/www.arthurstreetkitchen.com/

This recipe is for all the women who struggle to get enough iron in their diet. ⁣

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Unfortunately women between the ages of 19 - 50 years require double the amount of dietary iron than men! We require approximately 18 mg per day. This can be VERY hard to meet. And if you have coeliac disease it gets even more complicated, with damage to the small intestine hindering absorption of iron. ⁣

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Even when I’m eating lots of ‘non-heme’ (plant based) sources of iron like leafy greens, legumes & lentils, tofu, dried apricots, tahini and fortified breads I still need a top up. A good place to start is to aim for two dinners per week that contain ‘heme’ (animal based) iron, preferably red meat (e.g. beef, lamb, pork). ⁣

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Which means that for those of us who aren’t keen on your classic meat and three veg, we need to get creative! ⁣

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Gluten Free Pork San Choy Bow | serves 4⁣

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INGREDIENTS⁣

1 large cabbage (mix red and green varieties for colour) ⁣

1 tbsp sesame oil ⁣

1 bunch spring onions, finely sliced ⁣

1/3 cup grated fresh ginger⁣

2 garlic cloves and 1 long red chilli, finely diced ⁣

500 g lean pork mince⁣

2 tbsp hoisin sauce - for certified gluten free try Ayam http://ayam.com.au/store/ (add more to reach desired taste)⁣

2 tbsp oyster sauce - for certified gluten free try Ayam http://ayam.com.au/store/ (add more to reach desired taste)⁣

1 tbsp gluten free soy sauce⁣

1 red capsicum, diced finely ⁣

1 zucchini, diced finely ⁣

2 carrot, diced finely ⁣

1 bunch fresh coriander and basil roughly torn ⁣

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DIRECTIONS⁣

1. Carefully peel away cabbage leaves and trim if necessary to make large cups.⁣

2. Heat oil in a wok on high. Stir-fry spring onion, garlic and ginger for 1-2 minutes. ⁣

3. Add vegetables and stir fry for a further 2-5 minutes. ⁣

4. Add pork mince and cook for about 5 minutes, until colour changes. ⁣

⁣5. Add hoisin, oyster and soy sauce and continue to stir-fry for another 2-3 minutes. ⁣

⁣6. Transfer immediately to a serving bowl and stir through coriander and basil.⁣

7. Arrange lettuce cups on a platter. Spoon a little pork mixture into each leaf and serve.⁣

⁣8. Top with nuts or friend shallots for extra crunch.

Strawberry, Coconut and Peanut Butter Balls gluten free with low FODMAP recipe adaptations ⁣.

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On Sundays I always try to whip up a batch of snacks for the work week ahead. Preferably something that will satisfy my sweet, which is high in protein to keep hunger at bay, and not loaded with added sugars. ⁣⁣

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If you like the texture of ‘raw’ desserts - soft and best served cold  - then you’ll love these. ⁣⁣

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Strawberry, Coconut and Peanut Butter Balls | Makes 10-12 balls⁣⁣

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INGREDIENTS ⁣⁣

1 cups frozen strawberries ⁣⁣

1 tbsp honey (use maple syrup or rice malt syrup for low FODMAP)

1 cup oats (gluten free oats for coeliac - unless you have successfully completed reintroduction of regular oats followed by a scope)⁣⁣

½ cup sunflower seeds⁣⁣

1/3 cup peanut butter⁣⁣

1/2 cup coconut flour (use almond meal for low FODMAP or even better Natural Evolution Green Banana Flour - visit https://www.naturalevolutionfoods.com.au/order/baking/ultimate-gluten-free-baking-flour/ - for a low FODMAP prebiotic hit)⁣⁣

Desiccated coconut for rolling⁣⁣

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DIRECTIONS⁣⁣

Place all ingredients in a food processor and process until well combined and mixture is able to hold together. ⁣⁣

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Shape into balls and roll over desiccated coconut to coat. ⁣⁣

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Place in the freezer for at least 1 hour then store in the fridge for up to 1 week.⁣

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It’s very important to stress that I absolutely eat cake and chocolate when I feel like it - no food should ever be off limits!

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Delicious gluten free, coeliac friendly Mushroom & Buckwheat Salad with Roasted Almonds & Feta.⁣⁣ 

Getting your 5 veg a day doesn’t have to be boring! So many of my patients tell me they don’t like salad, but the truth is they just don’t know how to make it taste delicious.

My recommendation? Look for inspiration in recipe books and online. I personally love Arthur Street Kitchen (visi http://www.arthurstreetkitchen.com/test) and this salad is a gluten free adaption of their ⁣Mixed Mushroom with Fargo, Feta and Almonds. It’s on weekly rotation in our household! ⁣

Mushroom & Buckwheat Salad with Roasted Almonds & Feta | serves 6⁣

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INGREDIENTS ⁣

1kg sliced mixed mushrooms ⁣

1 tbsp butter ⁣

4 tbsp EVOO ⁣

2 finely chopped garlic cloves ⁣

4 whole thyme sprigs ⁣

Juice of 1 lemon ⁣

1 cup buckwheat kernels ⁣(if you’re not gluten free pearl couscous is YUM in this recipe)

1 cup chopped flat leaf parsley ⁣

1/2 cup chopped dill fronds

200g spinach ⁣

200g crumbled feta⁣

1/2 cup chopped roasted almonds ⁣

Salt and pepper to taste ⁣

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DIRECTIONS⁣

Add butter, olive oil and garlic over medium heat until butter has melted⁣.

Add mushrooms and thyme sprigs and season with salt and pepper.

Turn up heat and fry for 10 minutes, turning the mushrooms around in the pan. Cook until mushrooms are golden. Any left over juices can be used to dress the salad.

Turn off heat and add remaining butter and juice of 1/2 the lemon.

⁣If your buckwheat is not already toasted (in which case it will be called Kasha), I recommend first placing it in a dry pan over medium heat and stirring for five minutes until browned. This will give it a less bitter more nutty flavour once cooked. Next, place buckwheat in a large saucepan and bring to boil with lots of water. Cook for 15-20 minutes (20-30 minutes if untoasted) until tender and drain of any excess water.

Combine buckwheat with mushrooms, spinach, fresh herbs, almonds and feta. Taste and add extra lemon and EVOO as desired. 

This dish is my go to when I know I’ve got a busy week ahead and won’t be able to spend too much time in the kitchen. ⁣⁣⁣

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The secret? One batch of Roasted Tomato and Red Capsicum Sauce (Serves 4) makes a super quick Roasted Tomato and Lentil Soup and a bloody delicious Seafood Marinara. 

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Ingredients

8 plum tomatoes⁣⁣⁣

3 reds capsicum ⁣⁣⁣

1 bunch fresh basil leaves (add 1 handful fresh chives for low FODMAP)⁣⁣⁣

1 handful fresh rosemary and/or oregano⁣⁣⁣

5 bays leaves⁣⁣⁣

4 cloves garlic (use garlic infused EVOO in place of regular EVOO for low FODMAP)⁣⁣⁣

3 tbsp apple cider vinegar (use lime if you don’t have this)⁣⁣⁣

3 tbsp tomato puree⁣⁣⁣

4 tbsp EVOO ⁣⁣⁣

Salt and pepper to taste⁣⁣⁣

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Directions⁣⁣⁣

Slice capsicum into eight and tomatoes into four. Place tomatoes, peppers, garlic, fresh rosemary/thyme, bay leaves and pour over EVOO (garlic infused for low FODMAP). Roast at 200 degrees for 30 minutes.⁣⁣⁣

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Once vegetables have finished roasting put into a food processor or blender with the apple cider vinegar, tomato puree, salt & pepper and basil (and chives for low FODMAP). Don’t add the bay leaves or rosemary/thyme sticks. Blend until smooth and silky. ⁣⁣⁣

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Heat half of the sauce on stove over medium heat with canned lentils (drained and rinsed) for Roasted Tomato and Lentil Soup. Serve with extra fresh basil and a dollop of natural yoghurt. ⁣⁣⁣

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Heat half of the sauce on stove over medium heat with seafood of your choice (e.g. prawns and mussels). Serve with pasta and parmesan cheese.⁣⁣

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This recipe is my go to pantry staple. Once you've bought all the spices, a stock pile of dried lentils and a few cans of coconut milk, you'll have a nutritious meal option ready for that end of the week slump when you're fridge is looking bare. Serve this curry with some brown rice and sautéed greens (e.g. broccolini) and you have a perfectly balanced vegetarian meal. Enjoy! 

Fragrant Coconut Daal I Serves 4

Ingredients 

2 heaped tbsp vegetable curry powder (or 1 tbsp and 20 curry leaves)

1 tsp garamasala

1/4 tsp turmeric

1 tsp black pepper

1 1/2 tsp salt

1 tsp chilli flakes

1 green chilli

1 tsp mustard seed powder

1 cup coconut milk

1/4 cup coconut cream

1/2 cup vegetable stock

1 cup red lentils (soaked beforehand for at least 20mins)

1 red onion chopped

2 tomatoes diced

4 cloves garlic thinly sliced

1 tbsp EVOO (for an authentic flavour use ghee) 

Directions

Cook of onion, garlic and spices in EVOO.

Place remaining ingredients in a pot with the lid on, bring to boil over a medium-high heat and then reduce to simmer for approx 30 - 45 minutes or until lentils are tender. 

Smoothies can be a great (and fun) way to consume nutritious foods for breakfast. Unfortunately on a low FODMAP diet whipping up a quick smoothie can be especially challenging! A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting. In general you should try to limit your serves of fruit of 1 & 1/3 servings of safe low FODMAP options per meal/snack. 

One serve of fruit equates to: 

1 medium banana 

2 small kiwi

1 medium orange 

2 small mandarine 

1 cup berries or chopped fruits (e.g. pineapple) 

Now that we've cleared that up - lets talk about how to build your smoothies. Believe it or not there is actually an algorithm to making the ultimate smoothie: 

1. Pick 1-2 fruits: banana, berries, pineapple, kiwi... or whatever you love!

2. Pick a liquid: milk (lactose free cow, soy using soy protein isolate not whole soy beans, coconut using milk/ceam not coconut water, almond etc.) or water 

3. Thicken it with: protein powder, use frozen fruit instead of fresh, lactose free yogurt, nut butter, avocado (no more than 1/4 medium serve size)

4. Give it a boost!

--> Add a veggie colour boost: handful raw spinach or grated carrots (TIP start small  - the colour will change without altering the flavour)

--> Add a fiber boost: oats, ground flaxseed, chia seeds

--> Add a flavor boost: vanilla extract, cinnamon, nutmeg, citrus juice or zest, cocao powder, mapel syrup, dried coconut 

Strawberry Coconut Smoothie

1/2 cup low FODMAP milk (add more to reach desired consistency) 

1/3 cup lactose free yoghurt

1 cup frozen strawberries 

1 tbsp dried coconut

1 tbsp chia seeds

1/2 tsp pure vanilla extract

Green Kiwi Smoothie

1/2 cup low FODMAP milk (add more to reach desired consistency)

1/3 cup lactose free yoghurt

1 kiwi, peeled and cut into chunks

1/2 medium frozen banana (firm)

Handful of ice cubes

1/2 lemon, juiced 

1/2 cup baby spinach leaves 

1/2 tbsp 100% pure mapel syrup (optional)

Pina colada Smoothie 

1/2 cup coconut milk (add more to reach desired consistency)

1/2 medium frozen banana (firm)

1/2 cup frozen pineapple chunks 

1/2 - 1 tbsp protein powder (e.g. pea or hemp powder free from high FODMAP additives*)

1 tbsp chia seeds

Banana Peanut Smoothie 

1 cup low-FODMAP milk (add more to reach desired consistency)

1 frozen medium banana (firm)

1 tablespoon peanut butter

¼ teaspoon cinnamon

1/2 cup ice

1/4 cup rolled oats

1/2 tbsp cocoa powder (optional)   

*inulin (dietary fibre), chicory root, fructo-oligosaccharides (FOS), fructose, crystalline fructose, HFCS, isolmalt, xylitol (E967), sorbitol (glucitol, E420), mannitol (E421), maltitol (E965), and other sweeteners ending in ‘ol’

These Super Seed Nut Bars are super quick and easy!

No need for an oven ✔️ ⁣

Ready in under 10 minutes ✔️ ⁣

Gluten free for all you Coeliacs out there ✔️ ⁣

Perfect protein filled snack for those arvo cravings ✔️ ⁣

Bloody delicious ✔️ ⁣

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Super Seed Snack Bars | Serves 20⁣

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Ingredients ⁣

1 Cup Sunflower/Pumpkin seeds⁣

1 Cup Roasted peanuts ⁣

2 Cups Dates⁣

1 Cup Desiccated coconut⁣

1/4 Cup Tahini⁣

4 Tbsp Coconut oil⁣

3 tsp Vanilla extract⁣

Zest of 1 1/2 lemons⁣

1 tsp Cinnamon⁣

1/4 tsp Sea salt⁣

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Directions⁣

Add all ingredients to food processor and blend until combined but still retaining some texture. The mixture should hold together when you press some between your fingers.⁣

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Press into lined tray and place in the freezer for at least an hour to set. ⁣

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Store in the fridge for up to 2 weeks.⁣