Breakfast Root Veggie Hash

Breakfast Root Veggie Hash

Breakfast Root Veggie Hash

Sometimes breakfast doesn’t need to be sweet!

And often when we go for a savoury option, eggs are involved. I love eggs as much as the next person, but do yourself a favour and give this breakfast hash a try for a different take on the first meal of the day.

The root veggies actually do give a bit of a sweetness to the hash, and as a bonus you’re ticking off a serving (if not more) of your 5-a-day right away!

The original recipe isn’t quite FODMAP-friendly, but if you refer to the notes below the recipe you’ll see some easy swaps to ensure it’s low-FODMAP if you need it to be.

Breakfast Root Veggie Hash

Prep Time 15 mins
Cook Time 25 mins
Course Breakfast, Main Course
Servings 2 servings

Ingredients
  

  • 1 sweet potato small, diced
  • 1 parsnip diced
  • 1 beet large, diced
  • 1 onion small, diced
  • 2 garlic cloves minced
  • 500 g ground pork
  • 100 g spinach
  • 2 tbsp olive oil
  • 2 tsp turmeric
  • salt & pepper to taste
  • ½ avocado garnish

Instructions
 

  • Warm the olive oil in a large frying pan over medium heat.
  • Add in the sweet potato, parsnip, beet, onion, and garlic. Season with salt, pepper, and turmeric. Cook for roughly 10 minutes.
  • Add in the ground pork and continue cooking for about 10 minutes, breaking apart the ground meat as you go until it is browned and cooked through.
  • Stir in the spinach and cook an additional 3-4 minutes until spinach is wilted.
  • Garnish with avocado.

Notes

Make this FODMAP-friendly!
  • Skip the beet (you can add in more parsnip).
  • Replace the onion with chopped leeks (green part only).
  • Remove the garlic cloves and use garlic-infused olive oil instead of regular olive oil.
  • Limit the avocado to ⅛ of an avocado per serving.
 
Keyword Dairy Free, Gluten Free, Paleo, Vegetables
Curry Chicken and Cauliflower Rice

Curry Chicken and Cauliflower Rice

Curry Chicken and Cauliflower Rice

No hating on rice, but sometimes you need to get creative in order to ensure you’re getting your 5-a-day in! 

This curry chicken & cauliflower rice recipe packs in the flavour and keeps things bright with yellow curry powder and turmeric. You might not even immediately realize that it’s cauliflower and not rice or couscous!

This is a great batch cooking meal – make a bunch to repeat throughout the week, or freeze some portions for a quick dinner when you’re running behind or can’t be bothered to cook. 

You can easily make the cauliflower rice yourself with a blender or food processor. Or else keep an eye out at the grocery store as many now sell cauliflower rice ready to go! You’ll pay more for the convenience, but you’ll save yourself a bit of time.

Curry Chicken and Cauliflower Rice

Prep Time 20 mins
Cook Time 30 mins
Course Main Course, Side Dish
Servings 4 servings

Ingredients
  

Curry Chicken

  • 4 chicken legs (or 8 thighs)
  • 2 tbsp olive oil
  • 2 tbsp yellow curry powder

Cauliflower Rice

  • 1 head of cauliflower
  • 2 carrots medium, diced
  • 2 onions small, diced
  • 1 clove of garlic minced
  • 1/2 cup chicken broth
  • 1/2 cup raisins
  • 1 tbsp coconut oil
  • 1 tsp turmeric
  • 1/2 tsp cumin
  • 1/4 tsp nutmeg
  • salt & pepper to taste

Instructions
 

  • Pre-heat oven to 180C / 360 F.
  • Remove leaves from the head of cauliflower. Roughly chop cauliflower into florets.
  • Put ¼ of the chopped cauliflower into a blender or food processor. Pulse the blender until the cauliflower reaches a rice-like consistency. Always err on filling the blender on the lower side as too much will can result in over-blending and a mashed potatoes consistency instead of rice. Set aside and repeat with remaining cauliflower.
  • Place the chicken in a lined baking dish or tray. Brush both sides with olive oil and sprinkle generously with the yellow curry powder.
  • Bake chicken in the oven for 30 minutes until cooked through (insides should no longer be pink).
  • While the chicken is cooking, continue with the cauliflower rice. In a large frying pan or wok over medium heat, melt the coconut oil.
  • Add in the carrots, onions, and garlic and sauté until onions are soft, about 5-8 minutes.
  • Add in the cauliflower rice, chicken broth, raisins, and all the spices, stirring well to combine.
  • Continue to cook, stirring often, until cauliflower is soft, around 15 minutes.
  • Remove the chicken from the oven, shred the meat off the bones and toss with the rice mixture.
Keyword Dairy Free, Gluten Free, Paleo, Side Dish, Vegetables
Sausage Pizza Frittata

Sausage Pizza Frittata

Sausage Pizza Frittata

Are you familiar with the frittata?⁠

It can also be considered a crustless quiche, and is such an easy and delicious item to make for any meal.⁠ ⁠

Even better, you can really put almost anything in there. We often make them to use up whatever leftovers are hanging out in our fridge.⁠ ⁠

This one in particular is a favourite – I call it my pizza frittata!⁠

And did you know that mozzarella is a low-lactose cheese? This means it’s also low-FODMAP and tends to be easier to tolerate than other forms of dairy.


Sausage Pizza Frittata

Prep Time 20 mins
Cook Time 40 mins
Course Breakfast, Main Course
Servings 4 servings

Ingredients
  

  • 8 eggs
  • 300 g ground chicken or turkey
  • 250 g tomatoes diced
  • 125 g mozzarella
  • 2 tbsp basil
  • 1 tbsp oregano
  • 1 tbsp parsley
  • 2 tsp coconut oil
  • salt & pepper to taste

Instructions
 

  • Pre-heat oven to 180C / 360F.
  • In a frying pan over medium heat, melt half of the coconut oil. Cook ground chicken until brown. Remove from heat and mix well with herbs and spices.
  • Use the remaining coconut oil to grease a 28cm / 11" round baking dish.
  • Spread out the chicken mixture evenly into the baking dish. Scatter the diced tomato and mozzarella.
  • In a separate bowl, whisk together the eggs. Pour evenly into the frittata dish.
  • Bake for 40 minutes in the oven until the egg is no longer liquid and the frittata is firm.

Notes

You can make this in muffin cups for easy grab and go servings! Makes about 8 muffins. Reduce cooking time to 25-30 minutes. 
Keyword Gluten Free

Oatmeal Chocolate Chip Cookies

Oatmeal Chocolate Chip Cookies

Oatmeal Chocolate Chip Cookies

When I was in high school, our cafeteria made these amazing oatmeal chocolate chip cookies. 

Let’s be honest, they were probably brought in frozen and baked each morning, but what teenager is really thinking about that anyway?

If you got to school early before the first bell, you could get one fresh out of the oven, chocolate still a bit melty. They were AMAZING (and worth the early wake up).

Ever since, oatmeal cookies have been my favourite. This version is light, not too sweet, but still has those necessary chocolate chips.

Just say no to oatmeal raisin!

Make these when you’re feeling a bit nostalgic. 

Oatmeal Chocolate Chip Cookies

Prep Time 15 mins
Cook Time 12 mins
Course Dessert, Snack
Cuisine American
Servings 20 cookies

Ingredients
  

  • 2 cups oats
  • 1/2 cup all purpose flour or 1:1 gluten free swap
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 banana ripe
  • 2 eggs
  • 1 tsp vanilla
  • 1/4 cup coconut oil melted
  • 2 tbsp maple syrup
  • 1/3 cup chocolate chips
  • 1/3 cup walnuts chopped

Instructions
 

  • Pre-heat the oven to 175C / 350F.
  • Mix the oats, flour, cinnamon, baking soda, baking powder, and salt together in a bowl.
  • In a separate bowl, mix together the banana, eggs, vanilla, melted coconut oil, and maple syrup. Make sure the oil isn't too hot - you don't want scrambled eggs!
  • Pour the wet ingredients over the dry and mix well to fully combine.
  • Fold in the chocolate chips and walnuts.
  • Roll mixture into golfball sized portions and place on a lined baking sheet. Use a fork to press the dough down into shape.
  • Bake for 12 minutes. Remove from oven and allow to cool on a wire rack. Enjoy!
Keyword Dairy Free, Vegetarian
FODMAP Friendly Ratatouille

FODMAP Friendly Ratatouille

FODMAP Friendly Ratatouille

Ready to pack a whole lot of veggies into your dinner?⁠ ⁠

Ratatouille is a fancy sounding dish that is surprisingly easy – and so delicious! ⁠ ⁠

This version is low-FODMAP, but if you can tolerate onions then go ahead and add one or two into the mix as well. (Although it’s definitely not needed, this dish is flavourful enough!)⁠ ⁠

Make it look fancy by layering in a baking dish like the photo, or keep it easy and just toss it all onto a parchment paper-lined baking sheet.⁠ ⁠

You could even make a summer BBQ friendly version, and create ratatouille style skewers as a side dish or vegetarian option.

FODMAP Friendly Ratatouille

Prep Time 15 mins
Cook Time 45 mins
Course Side Dish
Cuisine French
Servings 4 servings

Ingredients
  

  • 1 zucchini or ½ normal, ½ yellow (as pictured)
  • 1 bell pepper red, orange, or yellow
  • 1 eggplant
  • 2 tomatoes large
  • 4 sprigs fresh rosemary
  • 2 tbsp garlic infused olive oil
  • salt & pepper to taste

Instructions
 

  • Preheat the oven to 200C / 390F
  • Slice the zucchini, eggplant, and tomato into rounds. Slice the bell pepper into squares of roughly the same size.
  • In a large bowl, toss the veggies with the olive oil, salt, and pepper.
  • Layer in a circular pattern in a baking dish, tucking the rosemary in amongst the layers.
  • Bake in the oven for roughly 45 minutes until the veggies are tender.
  • Enjoy as a colourful side dish!

Notes

An even easier preparation is to spread the veggies out on a lined baking sheet. The cooking time will likely be shorter, and it can be helpful to stir the veggies once in the middle of cooking.
Keyword Dairy Free, Gluten Free, Paleo, Side Dish, Vegan, Vegetables, Vegetarian
FODMAP Friendly Fried Rice

FODMAP Friendly Fried Rice

FODMAP Friendly Fried Rice

This dish is a staple in our kitchen because it’s just so versatile!

You can really pack the veggies in and easily customize it based on what you personally can tolerate and what you have in your fridge.

Keep it low-FODMAP and focus on carrots, bell peppers, zucchini, eggplant, or bean sprouts.

If you can tolerate them, add in some onions, garlic, mushrooms, broccoli, or peas.

Did you know that the green tops of spring onions are low-FODMAP? So top your bowls with confidence that you’re getting all the flavour without fear of a flare!

You could also reduce (or remove) the eggs and substitute in another source of protein – cooked chicken, shrimp, tofu, etc.

Make the rice the day before for the bext texture.

This recipe stores well, so double up and have the leftovers the next day! (Store in an airtight container in the fridge for up to 2 days.)


FODMAP Friendly Fried Rice

Prep Time 5 mins
Cook Time 20 mins
Course Main Course
Servings 2 Servings

Ingredients
  

  • 100 g brown rice uncooked
  • 300 g veggies of your choice finely diced
  • 3 eggs large
  • 1 tbsp garlic infused olive oil
  • 3-4 tbsp soy sauce gluten-free, low-sodium
  • salt & pepper to taste
  • 2 spring onions chopped
  • 2 tsp sesame seeds
  • 2 tsp toasted sesame oil

Instructions
 

  • Cook the rice the day before and store in the fridge in an airtight container. (Missed this step? Make the rice fresh following the packet instructions; will be a bit more moist.)
  • Warm ⅔ of the garlic infused oil in a wok or large frying pan. Cook your veggies until tender.
  • Meanwhile, in another pan, warm the remaining 1/3 of the oil and scramble the eggs.
  • Add the pre-cooked rice and soy sauce into the pan with the veggies. Cook until liquid is absorbed and the rice is starting to get crispy.
  • Stir in the scrambled eggs. Season with salt and pepper.
  • Plate up and garnish with spring onions, sesame seeds, and sesame oil. Enjoy!
Keyword Dairy Free, Gluten Free, Vegetarian