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

Peanut Butter Cups

Peanut Butter Cups

Peanut Butter Cups

Peanut Butter Cups were always my Halloween go-to growing up. They were the one candy that I would protect and hide from my father who had a tendency to try and steal some of my Halloween haul. (We had to start buying him his own stash so that he wouldn’t take mine or what was meant for other kids!)

I think it’s the salty-sweet flavour profile of this combination that I loved the most. I use to bite around the edges first to get rid of the extra chocolate and improve the final chocolate to peanut butter ratio.

But ever since starting to make these “healthier” versions of my own at home, I’m totally hooked! I don’t even like the original store-bought any more. I far prefer my own quality dark chocolate and simple ingredients. Plus they’re so easy to make, and probably work out cheaper overall than what you’d get in-store.

What’s great is if you can’t have peanut butter, it’s really easy to substitute with any other sort of nut butter. Or even a sunflower seed butter if you need to stay away from nuts entirely.

What was your favourite Halloween candy growing up? Drop a comment below!


Peanut Butter Cups

Prep Time 1 hr
Course Dessert, Snack
Cuisine American
Servings 8 cups

Ingredients
  

  • 200 g Dark chocolate
  • 1/4 cup Peanut butter or other nut butter

Instructions
 

  • Line a muffin tray with 8 liners or use a silicon tray.
  • In a bain-marie over low heat, slowly melt the chocolate, stirring continuously.
  • Once the chocolate is fully melted, pour 1-1.5 tbsp into each of the 8 muffin liners, spreading to completely cover the base. Set aside remaining chocolate.
  • Place tray in freezer for 10 minutes to set.
  • If your nut butter is fairly firm, warm slightly in a second bain-marie over a low heat until it becomes soft, stirring continuously. Do not overheat! It should be soft but not liquid-like.
  • Pour nut butter equally into the 8 cups over the chocolate base. Return tray to freeze for 10 minutes to set.
  • If needed, reheat the chocolate in the bain-marie. Pour remaining chocolate equally over the peanut butter layer.
  • Return tray to freezer for 30 minutes to fully set.
  • Once completely set, remove from tray and store in an airtight container in the fridge for up to a week.

Notes

A bain-marie is a method of cooking using one pot filled slightly with water with a second pot layered on top. The water should not reach the second pot, but the steam will gently heat it and allow the ingredients in the second pot to slowly melt with less chance of burning. If you don't have a nested pot like this, you can use a glass bowl that's base fits in the first, water holding pot.
Keyword Dairy Free, Gluten Free, Vegan, Vegetarian

Bounty Bites

Bounty Bites

Bounty Bites

Bounty chocolate bars were definitely one of my favourite afternoon treats from the vending machine while I was working in my corporate life.

Too bad that consistent afternoon dip was actually a sign from my body that I wasn’t fuelling it properly!

But now that I have these bounty energy bites in my life, I have an easy snack replacement that will give me more energy without the crash that my previous Diet Coke and chocolate bar used to!

The great thing about making these yourself is that you get to control how much sugar goes in for sweetening the bites. I prefer dark chocolate, so I try to keep the extra sugar on the lower side. But if you need little bit more, then make the adjustment!

Just keep in mind that your sweet tooth might be getting boosted by a less than balanced diet. The less your body is used to having overly sweet foods, the sweeter your palate will find foods naturally.

Curious about more ways to fuel your body with proper nutrition for more abundant and consistent energy? 

Join me on Wednesday, November 6th for a free webinar all about fuelling for energy! Click the button below for more info and to register.


Bounty Bites

Chocolate and coconut based enegry balls
Prep Time 20 mins
Course Dessert
Cuisine American
Servings 8 balls

Equipment

  • Food Processor or Blender

Ingredients
  

  • 80 g Cashews
  • 1 cup Shredded coconut
  • 110 g Chickpeas drained and rinsed
  • 1/3 cup Coconut oil melted
  • 2 tbsp Cacao powder
  • 2 tbsp Honey or maple syrup
  • 1/4 cup Shredded coconut for garnish

Instructions
 

  • In a food processor or blender start by blending the cashews until a flour is formed.
  • Add remaining ingredients (except 1/4 cup of shredded coconut for garnish) and blend well until a smooth dough is formed.
  • Cover dough and set in fridge for 10 minutes.
  • Remove from fridge and roll into 12 equal-sized balls.
  • Spread the remaining 1/4 cup of shredded coconut in a shallow bowl or plate. Roll the balls in the shredded coconut to coat.
  • Store in an airtight container in the fridge for up to a week, or up to a month in the freezer. Enjoy!
Keyword Dairy Free, Gluten Free, Vegetarian