Hoping to open a FODMAPS cafe one day with delicious food that people with intolerances, like me, can actually eat!

Archive for April, 2012

Fructose Friendly Chicken and Vegetable Soup

As we enter the colder months Down Under, there’s nothing better than a chicken and vegetable soup. But everyone seems to make it with onion! However, my husband and I have worked out a way to make delicious soup that contains no onion or garlic and is gluten free. It CAN BE possible!

Fructose Friendly Chicken and Vegetable Soup (Serves 10)

  • 1/2 celery, chopped finely
  • 4 medium sized carrots, chopped finely
  • 6 small chat potatoes, chopped finely
  • 800g chicken breast, diced
  • 2 litres Massel Gourmet Plus Salt Reduced Chicken Liquid Stock (fructose friendly – no onion and garlic)
  • Spice to taste


1. Combine chopped celery, carrots and potatoes in a large pot (5 litre).

2. Cut up chicken breast, leaving the fat on, and add to the pot.

3. Pour in 2 litres of chicken stock. Add additional water to pot if required.

4. Set to boil for 2 hours, stirring occasionally.

5. Gradually add your choice of spices to taste.

6. Serve and enjoy! Refrigerate leftovers and reheat to consume again the next day. 🙂

Delicious Berry Smoothie

So I haven’t bought a smoothie since starting the FODMAPs diet. And I miss my Strawberries and Cream Boost Juices!! But the other day I had a major craving for a smoothie for breakfast. So I played around with some ingredients and produced my very own lactose free smoothie!

This recipe probably isn’t great for anyone with a strong fructose intolerance, but if you play around with the amount of berries and sorbet used, you will probably be okay. Just ensure that you don’t follow it up with any fructose that same day. But let me know how you go with it and any alterations you make to it.

Delicious Berry Smoothie (2 serves)

  • 1 glass of lactose free milk (I use Zymil’s. Have yet to try with soy milk)
  • 3 tablespoons of berry sorbet
  • 3 tablespoons of Peter’s 99.9% lactose free icecream (or soy ice cream)
  • 1/2 cup frozen berries (I used mixed berries, but you can just use strawberries to avoid overload of fructose)
  • Squirt of maple syrup
  • 4 ice cubes


Simply throw it all into a blender and blend until well-combined. Enjoy!

No more Tummy Troubles!

Hey everyone,

I’ve been a bit slack with my blog and Twitter lately, but now that I’m noticing that the low-FODMAPs diet is becoming a world-wide phenomenon (the best thing since gluten free bread) I think it’s time to get back into it.

Since starting this diet back in July last year, I’m now feeling great! I was hoping that I would be able to go back to eating the way I used to, but have now acknowledged the fact that it may never happen. So on a daily basis, I am following the low-FODMAPs diet – testing my boundaries from time to time. But I still take Lacteeze tablets before consuming dairy – that’s one risk I’m a bit too scared to take!

The good news is, I can’t remember the last time my tummy was so trim and flat. I used to wake up with a flat stomach, but as soon as I had breakfast, the bloating would set in. Not to mention how my tummy looked before bed after a full day’s worth of food! But that doesn’t seem to happen anymore. My stomach looks the same at night as it does first thing in the morning.  It’s such a great feeling. It makes me realise that my efforts were worth it.

However, I still feel like a burden when eating out with friends or at family dinners. Everyone tries to cater for me, which is lovely, but I feel bad when my mother-in-law goes to the effort to make a whole other dish just for me because the recipe for the main dish contained onion and garlic. But if there’s one thing I’ve learnt, it’s that it is definitely possible to cook food without it! Hence, one of the reasons behind the FODMAPs Cafe and these recipes. So how’s the cafe going, you may ask? Well, while the cafe idea has become something of the distant future (due to me developing my current marketing communications career and thinking about starting a family over the next couple of years), it is still something I want to do. In the meantime, a cookbook is the way to go!

So what do I eat on a day-to-day basis? For breakfast I usually eat gluten free cornflakes with maple syrup and lactose-free milk, or gluten free toast with margarine, peanut butter and vegemite. (On two different slices, not mashed together!) However, I have found that I can tolerate wholemeal bread – just not for two days in a row. So it’s great that I have that option – just in case there’s no GF bread at the supermarket during my weekly shop.

For lunch I usually have a salad or sushi. Or leftovers from the night before. Where I currently work there are heaps of Korean, Japanese and Chinese restaurants and cafes, but unfortunately I’m too scared about my potential reactions. So if I’m unable to bring in my own lunch to work, its sushi or a salad from the sandwich shop. But I’m starting a new job in a few weeks at a university – so I’m hoping that the food options are slightly broader…

Dinner is the meal where the variety comes in. Might be steak and salad, spaghetti bolognaise, peanut satay stir fry or lamb chops. My husband has a great way of making lemon and tomato lamb chops. I’ll have to put the recipe up here sometime. But I’ve started to get bored of these foods, so think it’s time to start going through the cookbooks! I’m also willing to try your recipes, so please send them through.

Dessert is usually a cup of black English Breakfast tea (or I treat myself with one of my various fancy herbal teas) with 2 gluten free biscuits or a small bowl of my 98% lactose free ice-cream with a couple of spoons of raspberry sorbet. Or I have some dark chocolate – or milk chocolate if I’m up for it!

In terms of snacks, corn is my staple. I’m actually surprised that I’m not ‘corned’ out by now! I munch on corn chips and popcorn in addition to grapes, strawberries and lately, blueberries. I’ve also found that I can tolerate ‘Activia’ yoghurt – I know of two other lactose intolerant people who can tolerate it, so give it a go and see if it works for you. I also eat some nuts and dried fruit, but have to keep the dried fruit to a minimum due to my fructose intolerances.

Well, I think that’s it from me for now. For those just starting the low-FODMAPs diet, hang in there. It really does get easier and it’s worth it in the end. I’ve actually become ‘regular’ for once in my life – it’s just annoying that my stomach has picked the time that I should be leaving for work!

Speak soon,


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