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

Posts tagged ‘lactose free milk’

Yummy Vegetarian Frittata

Image taken from Taste.com.au

Image taken from Taste.com.au

I’ve made this recipe a couple of times now, but thought I’d share with you all. I originally found it on Taste.com.au and have made some amendments to make it FODMAPs friendly.

It’s so easy to make and fantastic when you have leftover salad.

Let me know what you think!


4 eggs

1/2 cup Zymil’s Lactose Free milk

Variety of vegetables – I recommend sundried tomatoes, corn, baby spinach, capsicum and celery. However, most leftover salad ingredients will work (minus lettuce!) You can also use frozen stir fry veggies.

Italian herbs

Salt and pepper




1. Preheat oven to 180°C. Spray a 20cm (base measurement) square cake pan or quiche dish with oil. Line base and sides with non-stick baking paper, allowing the 2 long sides to overhang.

2. Heat oil in a large non-stick frying pan over medium-high heat. Simmer the vegetables for 3 minutes or until soft. Transfer to the prepared pan.

3. Whisk eggs and milk in a bowl until combined. Season with salt, pepper and Italian herbs. Pour over the vegetables. Bake for 25-30 minutes or until set and light golden.

4. Set aside for 10 minutes to cool slightly.

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!

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