Many of you may know that I lived for almost a decade in Italy and married an Italian man, who I brought back to New Zealand with me. You can read more about him if you scroll down the page HERE. That was some decades ago now but my cooking is still strongly influenced by Italian cuisine. But these days, of course, I need to modify them to suit my IBS. Today's low Fodmap recipe is a classic Italian recipe with a Thai-flavoured twist. More specifically, this recipe is from the region of Tuscany. It was originally a poor man's recipe which used up old bread and fresh vegetables from the garden but it is so delicious that it has become a staple all over Italy. It is so simple to throw together and you can vary the vegetables according to what you have in the fridge. Simple and delicious - what more could you want! Low Fodmap Tuscan Salad Print Prep time 10 mins Total time 10 mins Author: Suzanne Perazzini Serves: 4 Ingredients Day-old low Fodmap … [Read more...] about Low Fodmap Tuscan Salad
Cheese and Leek Mini-Loaves
Today I have a low Fodmap recipe for you direct from my book, The Low-FODMAP 6-Week Plan & Cookbook - Cheese and Leek Mini-Loaves. The book contains 100 recipes as well as the exact 6-week plan I use for my one-to-one clients along with meal plans, diary pages, lifestyle exercises and detailed instructions on how to implement the diet correctly. It is available in all good book stores and online outlets. I have chosen this recipe to share with you because I know you often struggle to find snack foods that are not boring or processed and therefore filled with additives. This is a savoury muffin that contains all the food groups and so is a balanced mini-meal in itself. I made them in a mini loaf tin but a regular muffin tin would work equally well. 5.0 from 1 reviews Cheese and Leek Mini-Loaves Print Prep time 15 mins Cook time 18 mins Total time 33 mins Author: Suzanne Perazzini Serves: 8 Ingredients ¼ cup olive oil ¾ cup leek, the … [Read more...] about Cheese and Leek Mini-Loaves
Cranberry, Pineapple & Walnut Granola Bars
We know that processed food can be problematic for those of us with irritable bowel syndrome. Additives are gut irritants and can aggravate an already over-sensitive digestive system. In reality, there are very few processed foods that we actually need and those are all single-ingredient processed foods like sugar, salt, butter, oats, spices, some kind of flour etc. Everything else should be fresh. As a little aside, we are having our kitchen renovated and so are without a stove or sink. I went to the delicatessen section of the supermarket the other day to look for something relatively fresh for dinner that didn't contain onion or garlic. They were very helpful and went out back for a list of ingredients to check each food, and you won't believe it but there wasn't one single thing that didn't have either garlic or onions or both. I explained to them how shocking that was since 20% of the Western World have IBS and can't eat either. They looked blankly at me but tried to be … [Read more...] about Cranberry, Pineapple & Walnut Granola Bars
Simple Low Fodmap Chicken and Vegetable Stir-Fry
This week, I thought I would give you a simple low Fodmap dinner recipe that you can whip up in no time at all. You've just got home from work and your family is starving. Put on a pot of water to boil for some rice, grab a wok, heat a little oil and start chopping. Most of the time simple and quick is how I like it though I do enjoy cooking and will spend a little time on creating something different at least a couple of times a week. Even though I have used chicken as my protein and broccoli and zucchini as my vegetables, you can choose different low Fodmap vegetables and meat. The result will be just as delicious. 5.0 from 1 reviews Simple Chicken and Vegetable Stir-Fry Print Prep time 5 mins Cook time 10 mins Total time 15 mins Author: Suzanne Perazzini Serves: 4 servings Ingredients 1tbsp oil 1 tsp garlic oil 1 tsp cumin powder 2 tsp cumin seeds 1 tsp ginger powder or fresh 1 tsp coriander powder 1 tsp turmeric 1 spring onion (green part … [Read more...] about Simple Low Fodmap Chicken and Vegetable Stir-Fry
The Importance of Iron
10% of the US population is low in iron. You need to be vigilant about getting enough iron if you have irritable bowel syndrome and are on the low Fodmap diet. It’s not that hard but you have to make sure you are getting it from sources that are easily absorbed and that you are not hindering its absorption by combining foods incorrectly. Watch this video to learn more about how to do this efficiently. Transcription of "The Importance of Iron" Have you felt exhausted lately? Even though you think you're fit, just walking up a flight of stairs leaves you pretty tired or winded. Well, you could be lacking an iron, especially if you're a woman. Iron is a very important element of your diet. It produces hemoglobin in the blood and hemoglobin is the substance in the red blood cells that carries the oxygen from your lungs to transport it all right around your body. Low iron is the most common nutritional deficiency in the US. Almost 10% of women are iron-deficient. And this … [Read more...] about The Importance of Iron
The Importance of Magnesium for IBS
Those of us with irritable bowel syndrome are naturally low in magnesium but we do have to be careful about taking magnesium supplements because some have a laxative effect. In this video, I tell you more about this and what foods contain magnesium if you prefer not to take a supplement. Transcription of "The Importance of Magnesium for IBS" Today I want to talk about magnesium. Magnesium has been shown to be low in those of us with IBS. We can get it from food, and I'll talk about that in a moment, but if you need a supplement, in particular, if you have constipation, then make sure you don't exceed around about 350 milligrams. And that more or less, covers what we need in a day, especially if we are female. Males need a little bit more - around 400 milligrams. So, if you have constipation, I highly recommend that you take some magnesium citrate up to about 350 milligrams. But do start at a smaller amount around 100 milligrams because it has a laxative effect, and we don't … [Read more...] about The Importance of Magnesium for IBS
