04 October 2016

#Tryfor5 - tips for eating more vegetables everyday

Eating more vegetables on a Low FODMAP Diet

By Monash FODMAP Team - Research Dietitian

Breakfast

·Serve your hot breakfast on the weekend with wilted spinach and grilled tomatoes

·Make vegetable fritters using corn, grated sweet potato and/or grated zucchini

·Try making scrambled tofu on toast

·Add capsicum, green tips of spring onionzucchini, spinach and/or tomato to your favourite scrambled egg / omelette recipe

·Try making a low FODMAP green smoothie 

Snacks

·Snack on sticks of raw carrot and capsicum

·Make a batch of mini vegetable quiches and freeze extras for healthy snacks on the go. 

Lunch

·Cook a low FODMAP vegetable or minestrone soup and freeze portions for mid-week lunches. Check out our app for low FODMAP recipes

·Make a roasted vegetable salad using sweet potato, capsicum, Jap pumpkin, parsnip and zucchini and dressed with olive oil and balsamic vinegar

·Make a cheese and salad sandwich full of low FODMAP vegetables. You’ll need low FODMAP bread (e.g. sourdough spelt), cheddar cheese, sliced tomato, sliced cucumber, grated carrot, lettuce and grainy mustard.

·If you’re having a barbeque, be sure to add some vegetables to the hot plate by making meat and vegetable kebabs or roasting corn and capsicum

Dinner

·Add grated zucchini, grated carrot and spinach leaves to your favourite bolognese recipe

·Have a meat-free night once a week at home. Many of your favourite casserole / curry / stir fry recipes will be just as nice with legumes or tofu substituted for meat. Low FODMAP meat alternatives include firm tofu, canned chickpeas and canned lentils.

·Make a low FODMAP pizza using a gluten free wrap for the base, tomato paste, semi-dried tomatoes, olives, red and green capsicum, pineapple, roasted Jap pumpkin and ham.

·Add a layer of roasted Jap pumpkin or spinach and ricotta to your favourite lasagne recipe


·Try this vegan coconut & pumpkin curry with roasted chickpeas


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