#low fodmap

Ingredients

100g self raising gluten free flour

300ml water (or any alternative milk of your choice)

1 teaspoon of gluten free baking powder

Vanilla essence/sugar (or any other flavours you prefer)

1 tablespoon of oil (I use olive oil always since I am sensitive to all other oil types)

Recipe

Mix all ingredients together in small bowl with a fork or spoon is fine (whisk if you have one).

Leave the batter in the fridge for around 30 minutes. In reference the batter should look somewhat like this.

Then heat up a pan on a medium setting (if there is a setting then pick 4). Pour the oil into the pan so that 1/3 covers the pan.

Pour the batter into the pan and flip the pancake when it feels crisp and or solid.

When you are done flipping the pancake it should look somewhat like this:

Vegan/gluten free ingredients to put on pancakes:

Lemons and sugar

Cinnamon and sugar

Jam

Maple syrup

Fruits: my personal favourite fruits to put on pancakes are strawberries and blueberries.

Vegan marshmellows

Vegan chocolate spread

Alternative to honey

Vegan caramel

Low FODMAP / food sensitive options:

Sugar

Marshmellows (put them in pancake while it's hot so it melts)

Maybe vanilla sugar

Possibly jam in low amounts

Components

- Scrambled eggs / egg whites (I use egg whites because its fluffier and yolk bothers me even though its low FODMAP)

- Slice of Toast ( low serve of 1 toast because of fructans )

- Block of cheese of choice (I like going with Comte, brie, camembert or white cheddar)

Pre sliced vegetable mix:

In a reusable container I cut up a can of tomatillos, a can of hearts of palm, one day I will try adding a can of baby corn, chives, lime juice and my personal fav msg, although you can use salt instead.

Low FODMAP dressing that is modified from this video linked below I found on YouTube. I suggest watching it as it is very helpful.

Ingredients

1 Cup Mayonaise

4 TBsp of lemon juice (fructan)

4 TBsp of garlic infused oil (if you only have regular watch her yt video!)

4 tsp of Old Fashioned Grainy Mustard (without onion or garlic) (GOS)

2-4 tsp of capers

Optional: fresh dill, I havent tried it with this yet but intend to!

Now just blend it together (in a blender). You are done, you made dressing.

Since mayo is the base the expiration depends on that. I make this in bulk because me and my partner rotate between big chicken Caesar salads and stew as our main meals. For Caesar salads I use pre cooked rotisserie chicken (skinless) and shred it, arugula (washed), this dressing and the melba canape original toasts with seasoning, with some fresh cracked pepper on top.

Eat well folks! Food is fuel loves

So here are two options to replace beef stock cubes. Those cubes are mostly MSG so I found a good alternative (in a stew that has lots of veggies already) is to just use a TBsp of msg (for every half a cube). I do not subscribe to the unfounded beliefs about it and I do not have a sensitivity to it.

Here are some Safe Snacks, I will add on when I find out more:

Strawberry Milkshake Frosted Flakes with Almond Milk (1:1Cup)

Plain Popcorn (I bought one of those microwave popcorn containers, I will add msg/ my own seasoning)

Guava Juice

2 Kiwis (skinned)

Plantain Chips

This is one I make the night before when I think about it and you kind of have to. It has 1 serving of fruit, fibre and milk.

It is this easy.

1 Cup of your milk of choice. (Almond, soy, macademia, quinoa are all safe in 1 cup serving)

2 TBsps of Chia Seeds (this is a normal serving size and should be tolerated by most. If this meal upsets you, lower it by half a tablespoon and take note you may have a fructan issue.)

1 cup of frozen blueberries. Blueberries are expensive so this for some reason is usually a cheaper option.

Not a full meal, but will get you a serving of fruit

What you Need

Blender

Tropical Fruit Mix (dragon fruit, passion fruit, pineapple)

Ginger Ale (real ginger), plain soda water also works. *Carbonated bevs can affect some people with ibs, I am not sure how this works post blend.

Whatever else you want

How I do it

1 cup of Tropical Fruit Mix

[Passion fruit has fructans in too big of a serving, same with Pineapple and Dragonfruit is completely safe. I use one cup as that serving is pretty safe. There is no mango in the tropical fruit mix]

I usually use 3/4 of a can of real ginger ale. Use it to the consistency you like.

Blend smooth.