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 best 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

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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
  • ½ 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

Favourite Healthy Autumn Recipes

Favourite Healthy Autumn Recipes

Favourite Healthy Autumn Recipes

It’s officially fall! The temperatures are dropping, and I don’t know about you but the heat has started to come on in our house in the mornings.

This is hands down my favourite season (and also the time I miss Canada the most – the autumn is just spectacular). I love the crisp mornings but warmer days, the colours of the trees, and even the occassionally rainy day!

Sometimes we head to the southern part of Belgium during this time of the year where nature is a little bit more similar to Canada. More forests with all the changing colours of the leaves that are so peaceful to walk through on a weekend hike. Unfortunately, where we live there just aren’t as many colours once the leaves begin to change.

I love the cozy menus that pop up in restaurants this time of year, as my digestion is definitely craving more warm, filling meals like soups and stews.

It’s time to cozy up with some warm drinks, wholesome food, while still getting to take advantage of loads of fresh, seasonal produce from the market.

(Do you have my free seasonal produce guide already? If not, click here to grab it!)

To help you get started with the season, I’m sharing my favourite autumn recipes from the blog. Whether you’re looking for breakfast, dinner, or just a side dish, I’ve got you covered.

Click on the images below to go straight to the recipe, and enjoy!

Apple Oatmeal Squares

Pancakes with Apple Compote

Breakfast Carrot Cake

Maple Bacon Brussels Sprouts

Cauliflower Rice

Cranberry Sauce

Golden Milk Latte

Hassleback Potatoes

Pumpkin Spice Smoothie

Spiced Red Cabbage with Apple

Belgian Stoemp with Leek

Breakfast Carrot Cake

Breakfast Carrot Cake

Breakfast Carrot Cake

Growing up, carrot cake was my absolute favourite type of cake whether it was for birthdays or other celebrations. Except somehow I usually ended up getting chocolate cake, and the carrot cake seemed saved for my mom’s birthday instead. Can’t really complain too much about that, though! (I mean, cake is cake, right?!)

We always used a well-loved cookbook for our carrot cake recipe, and even though I’m not a huge fan of pineapple, it was a not-to-miss ingredient in our cake. Even now I love the twist that it adds to the recipe, giving it an extra bit of moisture and sweetness without the extra oils and added sugar.

I decided I wanted to have carrot cake for breakfast (it seemed like one of those things you just should do), so I needed to refine our family recipe to something a little more balanced – and I’m so happy with the results!

This oatmeal cake variation is everything that is amazing about carrot cake, but you can still happily eat it all week for breakfast. That’s a win for me! The oats make it quite filling so that you don’t need a huge portion, and it will stay with you all morning. Or just have a smaller slice as a snack!

I topped mine with plain cream cheese rather than creating a sugar-filled icing, but you can do whichever you prefer. I’m sure if you google “cream cheese icing” you’ll find plenty of possibilities.

Breakfast Carrot Cake

Prep Time 15 mins
Cook Time 40 mins
Course Breakfast, Dessert, Snack
Cuisine American
Servings 8

Ingredients
  

Dry Ingredients

  • 1 cup oats
  • 1 1/4 cup oat flour or oats ground using food processor
  • 1 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 1/2 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt

Wet Ingredients

  • 1/2 cup maple syrup
  • 1/2 cup coconut oil melted
  • 3 eggs large, room temperature
  • 1 tsp vanilla
  • 2 cups grated carrots packed
  • 3/4 cup pineapple diced
  • 3/4 cup walnuts chopped

Optional

  • 200 g cheese cheese skip for dairy-free

Instructions
 

  • Pre-heat oven to 160C / 320F. Line a 23x23cm (9x9") baking pan with parchment paper (cut two strips so that the paper continues up the sides of the pan).
  • In a medium bowl, add all the dry ingredients and whisk until well combined.
  • In a large bowl, mix together the maple syrup, coconut oil, eggs, and vanilla until well combined. If you have just melted your coconut oil, allow it to cool before using to ensure you don't cook your eggs!
  • Add in the grated carrots to the wet ingredients and mix until well combined.
  • Add the dry ingredients into the wet and mix well.
  • Fold in the diced pineapple and chopped walnuts.
  • Pour batter into the baking pan and spread out evenly in the pan.
  • Bake for 40 minutes. (If you test with a toothpick it should come away clean.)
  • Allow to cool, then remove from pan. "Ice" with the cream cheese. Cut into 8 slices and store in an airtight container in the fridge for up to a week. Enjoy!
  • You could also skip the creamcheese and freeze the bars instead, only icing them once defrosted and prior to eating.
Keyword Dairy Free, Gluten Free, Vegetarian
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