26 November 2015

SPUDS! SPUDS! SPUDS!

SPUDS! SPUDS! SPUDS!

By Dr Marina Iacovou - Research Dietitian

Ever find yourself stuck for ideas when catering for a crowd or wondering how to get the kids to eat a variety of foods?  Choosing a suitable meal can be particularly difficult when you also need to consider other people’s dietary needs, which might be influenced by:

  • Likes and dislikes
  • Food intolerances
  • Food allergies
  • Re-introduction/re-challenge of food (eg, FODMAP re-introduction phase)
  • Vegetarians / Vegans / Pescatarians
  • Religion

What do you need? Baked potatoes and a table full of ingredient toppings!

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Cooking methods

  • Pre-heat oven to 2000C
  • Wash potatoes and pat dry with a paper towel or a clean tea towel
  • Pierce potatoes with a fork or a knife 2-3 times
  • Place potatoes on a flat oven tray and bake with skin on
  • Cooking time approximately 1hr or longer (depends on their size)
  • Insert skewer to test for readiness/softness
  • Once cooked, cut a cross on the top of the potato to open it up and then add your choice of toppings
  • Include sweet potatoes – for those without IBS or to try during re-introduction phase
  • This meal is always a winner in my house. It works wonders with the kids, extended family, friends and importantly, the IBS sufferers in our lives.

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Pic 1: On the board: Freshly chopped coriander, grated mozzarella cheese, marinated olives (marinade: https://www.monashfodmap.com/blog/cooking-with-onion-and-garlic-myths-and/, lemon and coriander seeds), cucumber, tomato, lettuce, sour cream, https://www.monashfodmap.com/blog/low-fodmap-homemade-tzatziki-serves-lots/, mushrooms, corn kernels, drained canned chickpeas.

Low FODMAP serving suggestion:

Pic 2: The lot! But with only a ¼ cup serve of canned chickpeas and < ½ cob of corn

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Non-low FODMAP serving suggestion

Pic 3 and 4: Made by my 4 year old: Tuna, yoghurt, cheese, corn, mushroom, cucumber, lettuce

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This ‘create your own’ style of meal is  great for a number of reasons. It can:

  • suit kids trialling the low FODMAP diet;
  • encourage independent feeding and improve fine-motor skills;
  • encourage kids to try new foods 
  • increase the chance children will eat their meal (good for fussy eaters);
  • suit people re-introducing higher FODMAP foods;  
  • allow for family-catch up time, and
  • enable parents to role-model healthy eating habits

It’s a win-win for everyone - enjoy!

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