Modifying recipes - high FODMAP to low FODMAP
Lyndal McNamara - Research Dietitian, 16 September 2016
Starting a Low FODMAP diet can be challenging, particularly when you are cooking for a family who may not share your dietary requirements. Learning to modify your family's favourite recipes to make them Low FODMAP (and/or add high FODMAP ingredients later) is a simple way to avoid cooking multiple different meals each night. Below is an example of one of my favourite stir-fry recipes, which has been modified to make it Low FODMAP without loss of flavour or familiarity.
High FODMAP Beef Stir-fry (serves 4)
Ingredients:- 400g
lean beef stir-fry strips
- 1
tbs. olive oil
- 1
tablespoon garlic, minced*
- 2
tablespoons honey*
- 1
tablespoon reduced-salt soy sauce
- 1
tablespoon finely grated fresh ginger
- 440g
packet Udon noodles*
- 200g
snow peas*
- 150g
cauliflower florets*
- 150g
carrot, cut into sticks
- 2
tablespoons oyster sauce
- 3
shallots, thinly sliced*
- 1
tablespoon toasted sesame seeds, to serve
* Denotes high FODMAP ingredients
Low- FODMAP Beef Stir-fry (serves 4)
Ingredients:
- 400g
lean beef stir-fry strips
- 1 tbs. garlic infused
olive oil
- 2 tablespoons maple syrup
- 1
tablespoon reduced-salt soy sauce
- 1
tablespoon finely grated fresh ginger
- 200g packet dry rice
noodles
- 200g
carrot, cut into sticks
- 150g red capsicum, cut
into strips
- 150g green beans, cut
in half
- 2
tablespoons oyster sauce
- ½ bunch spring onion,
green tops only, thinly sliced
- 1
tablespoon toasted sesame seeds or crushed peanuts, to serve
Method:
- Combine beef slices, maple
syrup, soy sauce and ginger in a medium bowl and set aside.
- Meanwhile, cook rice
noodles according to packet instructions.
- Add garlic infused olive
oil to a wok or large, deep frying pan and set over high heat.
- Add beef to wok
and stir-fry until browned all over; set aside.
- Add vegetables to wok;
stir-fry for 5 minutes, or until tender. Add reserved beef, cooked noodles, oyster
sauce and sliced spring onion green tops to wok and
toss to combine.
- Divide stir-fry among
serving plates and sprinkle with sesame seeds or peanuts to serve.
Recipe Ingredients
The Finished Product
- Use the Monash Low FODMAP app to identify high FODMAP ingredients in your recipes and substitute them for a similar, low FODMAP alternative.
- Cook high FODMAP ingredients separately and stir through at the end of cooking after removing your low FODMAP serve.
- See the 'about' section in the Monash Low FODMAP app for more tips on adding flavour without symptoms!
