FODMAP Friendly Christmas Recipe – Spiced Gingerbread Cake (also Gluten Free & Dairy Free)

Spiced Gingerbread Cake - FODMAP friendly, gluten free and dairy free - Copy (2)

Christmas is fast approaching – the last time I checked, it was the start of November and I was still comfortably in my mid-twenties. I’m now what most people would call “mid to late” twenties and it’s scaring the hell out of me! Where does the time go – and can I rewind it please? While I sit here and panic not-so-silently, I’ll take the opportunity to share a new recipe for a cake that is a combination of my two favourite Christmas desserts: gingerbread and plum pudding. I don’t think you could get a more Christmas appropriate low FODMAP recipe, if you tried.

But first of all, merry Christmas! Or rather the all encompassing term I heard a couple of years ago: Happy Chrismakwanzakah!

Secondly, I am a HUGE fan of fruit cakes and puddings – I absolutely love them. If there were Beliebers for fruit cakes, I’d be right at the front, wearing a t-shirt and screaming my heart out… but, by some cruel twist of fate (damn you, GLUT-5 fructose transporters), if I was to have a slice now, I’d probably have to down a glass of glucose syrup afterwards to ward off any reactions – which is not a healthy thing to do.

As for gingerbread, it’s quite easily made gluten free and low FODMAP, the instructions for which can be found here.

For me, Christmas is all about food and family. It’s just a pity that so many traditional Christmas desserts aren’t easily adaptable to a low FODMAP diet, as they rely so heavily on fruits higher in fermentable carbohydrates. It’s also especially hard being literally half way around the world from the rest of my family at this time of year but it’s alright… I never cook alone. Or eat alone. Or unwrap my presents without an audience, because every dog knows that the rustling of paper and plastic equals treats.


Obviously, a proper plum pudding/Christmas pudding/cake would not be FODMAP friendly. In fact, I don’t know if even the best chef in the world could turn a recipe that asked for ONE KILOGRAM of dried fruit per cake into a low FODMAP recipe. Seriously – challenge issued to anyone out there. Jamie Oliver? Stephanie Alexander? Helloooooooooo?

I made this spiced gingerbread cake for Christmas 2014 at a friend’s house. After the flop that was the gingerbread house I had made the year earlier (apparently nobody else liked gingerbread), I decided to tone down the ginger and amp up the other spices, to give it a more well-rounded Christmas taste. In all seriousness, I also wanted to challenge myself a little last year, knowing that my Friendsmas hosts were going all out to make the meal Nat-friendly (thanks Kendal and Raymond, much appreciated), so I decided to add in just a little dried fruit to this cake, in the spirit of festiveness and, really, because whiskey and sultanas need no explanation.


  1. Whiskey is low FODMAP in 30 ml servings.
  2. Sultanas (aka raisins for those in the USA) are tricky. Grapes are low FODMAP in quite generous servings but the drying process means that the amount of sugar per volume of the grape (now sultana) increases. The 1/4 cup of sultanas called for in this recipe, when divided by 12 (the number of servings it makes), means you will get 1 tsp. of sultanas per slice. As a safety measure, the added dextrose should help to balance out the concentrated sucrose but you can always leave them out if you know you react/for peace of mind.
  3. Coconut oil contains no carbohydrates, so is low FODMAP.
  4. All the sweeteners used are FODMAP friendly, the dextrose should balance out the extra fructose from the brown sugar (minute amounts) and the extra sucrose from the sultanas.
  5. Make sure your vanilla extract contains no high FODMAP additives.
  6. Use your favourite gluten free plain flour blend, or a self raising blend and omit the baking powder. Spelt flour is low FODMAP enough for some fructose malabsorbers but not for all – it is also NOT gluten free, as it is an ancient variety of wheat. Use what you feel comfortable with, as this cake batter performs equally well with either flour.
  7. Chia seeds are low FODMAP but still a great source of fibre and other nutrients. They work well as a xanthan gum replacement, for those sensitive to gums. If you only have xanthan gum, feel free to use that.
  8. The spices are all low FODMAP.
  9. Coconut milk (watered down coconut cream) is low FODMAP in 1/4 cup servings, which would be adhered to unless you ate 1/5 of this cake in a sitting.
  10. If you are still in the elimination phase of the low FODMAP diet, don’t include the optional sultanas/raisins or whiskey.

Spiced Gingerbread Cake

Serves 12-14.


  • 3/4 cup coconut oil, softened
  • 1/3 cup maple syrup or rice malt syrup
  • 1/4 cup castor sugar
  • 2 tbsp. dextrose
  • 1 tbsp. brown sugar
  • 2 eggs
  • 1 tsp. vanilla extract
  • 500 g gluten free plain flour or spelt flour (not gluten free, omit chia or xanthan gum)
  • 1 tbsp. chia meal or 3/4 tsp. xanthan gum
  • 3 tsp. ground ginger
  • 1 tsp. ground cinnamon
  • 1/4 tsp. ground cloves
  • Zest of 1/2 an orange
  • 1 tsp. salt
  • 1 1/4 cups coconut milk
  • 1/4 cup freshly squeezed orange juice
  • 1 tsp. white wine vinegar
  • 2 tsp. baking powder
  • Optional: 1/4 cup sultanas soaked in 1/8 cup whiskey for 4 hours

Royal Icing

  • 1 egg white
  • 1-1 1/2 cups icing sugar
  • 1 tsp. vanilla extract


  • Nonpareils (the edible silver balls)
  • Strawberries or fruit of choice

At least four hours before you plan to make the cake, start soaking the sultanas in whiskey. This is an optional step, you can omit the sultanas if they trigger your IBS.

Preheat your oven to 180 C/350 F and grease your bundt pan, grease and line your 20 cm/9 in cake tin, or line your 12-hole muffin tin with patty pans.

In the bowl of your stand mixer, add in the coconut oil, maple syrup, castor sugar, dextrose and brown sugar and beat for 1 minute at a low speed, followed by 2 minutes on high. Stop, add in the eggs and vanilla extract, then continue to mix for another minute at a medium speed. Meanwhile, in a large bowl, sieve the flour of your choice, chia meal (if using gluten free flour), ground spices and salt and roughly mix them together.

Get the coconut milk ready and then alternate adding thirds of the dry mix and the milk and mixing, until everything is used. If you feel the batter is too runny, don’t use all the milk – coconut milks don’t have a uniform consistency, unfortunately, so yours may be different than mine.

Mix the freshly squeezed orange juice, white wine vinegar and baking powder together and quickly pour it into the cake batter, then mix on high for 30 seconds. Next, add in orange zest and the optional sultanas and whiskey and mix through until combined. Pour the mixture into your prepared cake tin and bake according to the instructions below.

Baking instructions:

  • Bundt pan – bake at 180 C/350 F for 45-50 minutes, or until cake tests clean with a skewer. Remove from the oven and let come to room temperature.
  • Round tin – bake at 180 C/350 F for 50-60 minutes, or until cake tests clean with a skewer. Remove from the oven and let come to room temperature.
  • Muffin tin – makes 12, bake at 180 C/350 F for 15-18 minutes, or until a centre muffin tests clean with a skewer. Remove from the oven and let come to room temperature.

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Once the cake has cooled, flip it out onto your serving dish of choice and make the royal icing.

Beat the egg white until it forms a soft peak (it will look like sea-foam), then slowly add in the sieved icing sugar, until the batter just begins to form stiff peaks. If you add in too much, the icing will be quite stiff and harder to spread – this quality is great when you want to pipe fine details, like on gingerbread biscuits but not when you want to spread the icing easily over an entire cake.

When your icing is ready, immediately ice your cake and sprinkle with the nonpareils, or decorations of your choice. Royal icing dries very quickly when exposed to air, so it becomes rough, harder to spread and less sticky for your decorations. It will keep well for up to one week in an airtight container in the fridge.

This cake can be made a day or two in advance, just ice it no earlier than the night before you want to serve it. Enjoy this cake with freshly made warm vanilla bean custard, vanilla ice cream, lactose free yoghurt or fresh FODMAP friendly fruit. Merry Christmas!

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FODMAP Friendly Thanksgiving Recipe – Pumpkin Spice Pavlova with Candied Pecans and Pepitas (also Gluten Free)

Pumpkin Spice Pavlova with Candied Pecans and Pepitas - Low FODMAP, Gluten Free and perfect for Thanksgiving

It’s well into pumpkin spice season – almost Thanksgiving now, where does the time go? – and around Halloween I had a hankering for a pav. Problem is, berries are ridiculously expensive in November (in Seattle, obviously not in Melbourne where you lucky ducks are heading into summer). What to do? At first I considered making a jack-o-lantern pavlova but, after I couldn’t find red, yellow or orange food dye at the supermarket (tip – don’t leave that until the day before Halloween next year), I thought about a pumpkin spice pavlova. Who knew, it might be delicious.

As it turns out it, it was delicious (if you like pumpkin pie, PSL’s and pavlova, you’ll love this) but sadly I wasn’t the original genius that I had thought; after writing down my own recipe, I googled it and found out that a few others had beaten me to making this ultimate Ameristralian fusion dessert.

Never mind, my use of pumpkin in the pav instead of the whipped cream (or coconut cream) seems to be original, as was serving it with candied pecans and pepitas. Note – so you don’t end up with a giant mound of cream on one side and not much on the other, be gentle with your pav and don’t rush it! I didn’t realise how poor my cream application was until I cut this slice… Whoops!

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  1. Castor sugar is sucrose, so 1:1 fructose/glucose and safe in moderation. One serve of this pav would be fine for most FODMAPers.
  2. Maple, golden and brown rice syrup are all low FODMAP.
  3. Pumpkin safety depends on the type of pumpkin – I prefer sugar/pie pumpkin, which is safe in 1/4 cup serves – sorbitol can be an issue in larger amounts. Given that the small amount of pumpkin puree is spread between 12-16 serves, this is low FODMAP.
  4. Normal dairy cream can be used if lactose is not an issue, otherwise replace it with lactose free double cream or a low FODMAP vanilla yoghurt.
  5. Coconut Cream is low FODMAP in up to 1/2 cup serves – any more and sorbitol becomes an issue. It is also the dairy free option, for those who do not eat dairy products.
  6. Pecans are low FODMAP in small serves.
  7. Pepitas are low FODMAP in 2 tbsp. serves, as with most seeds.

Pumpkin Spice Pavlova with Candied Pecans and Pepitas

Serves 12-16.

Pumpkin Spice Pavlova

  • 4 egg whites, at room temperature
  • 1 pinch table salt
  • 250 g castor sugar, sieved
  • 2 tsp. corn starch or 1 tsp. potato starch
  • 1 tsp. cream of tartar
  • 1 tsp. white wine vinegar
  • 1 tsp. vanilla extract
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground all spice
  • 1/4 tsp. ground cloves
  • 30 g pumpkin puree

Before you start, make sure your kitchen is not humid. Open a window and do not turn on the dishwasher before you make the batter.

Preheat your oven to 180 C/350 F (non fan forced) and line two baking trays with baking paper or a silicon mat.

Place the egg whites and pinch of salt in the bowl of your stand mixer and beat slowly for 60 seconds, to loosen the protein, before gradually increasing the speed in increments, until at full speed for 3-4 minutes. Stop when the egg whites are light and fluffy, like a cloud.

Next, gradually pour in the pre-sieved castor sugar in quarters while beating on high, allowing 30 seconds between each pour for the sugar to dissolve properly into the mixture, then continue to beat, on high, for another minute or two. After this, the batter should form stiff peaks when you remove the beater from it. If it does not, continue beating on high for another 2 minutes at a time, or add 1/4 cup pf sugar, then check again.

Once ready, add in the vanilla, pumpkin puree and white wine vinegar, then the corn starch, cream of tartar and beat for another minute to combine. Pile the mixture in two even piles on the lined baking trays and place in the oven and close the door. Don’t open it again until it’s done.

Immediately reduce the heat to 150 C/300 F and bake for 30 minutes, then reduce the heat further to 100 C / 200 F and bake for 45 minutes, then turn off the oven and let it cool down for 30 minutes.  Your pavlovas are done but they should be allowed to cool completely to room temperature before handling, which should be kept to a minimum. Store them at room temperature, covered with an upside down container to keep them from getting damaged, until you’re ready to assemble them.

Spiced Whipped Cream/Coconut Cream

  • 400 ml double cream to whip, or 3 cups whipped coconut cream (follow these instructions)
  • 1 tbsp. icing dextrose
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground all spice
  • 1 pinch ground cloves

Either whip the 400 ml of cream (only use as much as required), or prepare the whipped coconut cream according to the linked instructions. Once almost completely whipped, add in the icing dextrose and spices and whip for another 30 seconds until combined. Refrigerate until you are ready to assemble the pavlova – don’t make more than 12 hours ahead of time.

Candied Nut Topping

  • 1/2 cup chopped roasted pecans
  • 1/2 cup roasted pepitas
  • 1 tbsp. butter or dairy free sub like coconut oil
  • 1/4 cup maple, golden or brown rice syrup

Melt the butter over a low to medium heat, then add in the nuts and syrup. Increase heat to medium, and keep stirring for 1-2 minutes, until the syrup has reduced by half – the rest will firm up as the mixture cools. Remove from the heat and allow to cool completely before topping the pavlova. Can be made a day ahead, store in an airtight container.


GENTLY lay the first pavlova upside down on a serving dish. Top with half the whipped cream/coconut cream and then cover with the second pavlova, right side up. Top with more whipped cream/coconut cream (don’t feel like you have to use all of it, if it’s not required) and decorate with the candied nut mix.

Refrigeration isn’t best for pavlovas, as it causes the crispy meringue shell to soften, so to avoid this serve within two hours of assembly. If you have to refrigerate it (summer in Australia etc), then it’s not the end of the world, the flavour will stay the same, it’ll just be softer.


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Lemon Coconut Cake – Low FODMAP, Gluten Free & Dairy Free

Lemon Coconut Cakes - Low FODMAP, Gluten Free & Dairy Free 1

I’ve been in a bit of a baking rut for the last few months – just being lazy and going back and forward between banana cake or chocolate brownies, two delicious, tried and true recipes that I love but, honestly, was getting a little tired of. I never thought I’d get tired of banana cake! But it happened.

Seeing as we’re trying to make the most of the last days of summer, I felt a tropical, refreshing flavour was called for – so lemon and coconut it was. Lemon and ginger was another flavour contender but it’ll have to wait for another day. Maybe until next weekend…

These cakes are incredibly light, fluffy and moist – something that doesn’t come as easily to gluten free baked goods as wheat flour products. Honestly, I’m pretty proud of them. The subtle lemon and coconut flavour is gorgeous, not in your face at all, as I know quite a few people who aren’t coconut fans. For those who are, simply add in a few drops of coconut extract to up the flavour. Voila. I think the best compliment that I received for these cakes was Ev eating an entire muffin himself and enjoying it. If you knew him, you’d know he hates cakes, he’s a pastry man. These are that good.

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  1. Lemon zest has not been tested for FODMAP content, to my knowledge. However, the zest is taken from the outer layer of the peel, which contains the essential oils, fatty acids, pigments and other compounds.
  2. Coconut milk/cream are low FODMAP in 1/2 cup (125 ml) serves. The 1/2 cup in this recipe is split between 12-16 serves, so is quite safe. Coconuts are also not tree nuts; they are seeds and are considered safe for those with tree nut allergies.
  3. Coconut oil has been tested and is low FODMAP. FODMAPs are carbohydrates and as coconut oil is an oil, it makes sense that it’s safe. Beware that the high saturated fat content of coconut oil can stir up IBS symptoms in those with fat malabsorption issues.
  4. The flour blend that I recommend is low FODMAP, follow the link for the recipe.
  5. Turbinado sugar is low FODMAP, with a fructose ratio of 1.0. If you wish to learn more about sugars and their FODMAP content, please read this post.
  6. Eggs do not contain FODMAPs but can cause gut issues in those with egg intolerances. If this is the case for you, please substitute in your favourite egg replacement.
  7. Xanthan gum contains no FODMAPs, though some can have separate issues to gums. Chia seeds are low FODMAP in 2 tbsp. serves, this recipe suggests half that as an alternative to xanthan gum, so is safe.

Lemon Coconut Cake

Serves 12-16

  • 2 eggs, separated
  • 1/2 tsp. salt
  • 3/4 cup turbinado or raw sugar
  • 145 g coconut oil, softened (or butter if dairy is okay)
  • 1/2 cup coconut cream
  • 2 tsp. vanilla extract
  • 250 g gluten free plain flour blend
  • 1/2 tsp. xanthan gum or 1 tbsp. chia meal soaked in 1 tbsp. water
  • 2 tsp. baking powder
  • 2 tsp. lemon zest
  • Optional – 2-3 drops coconut extract

Preheat your oven to 180 C/350 F.

Grease and line a 9 inch round cake tin, or a 12 hole muffin pan.

If not already soft, in a small saucepan, very gently melt the coconut oil, do not let it boil. Set it aside to cool (refrigeration will help). If using the chia gel, rather than the xanthan gum, mix the chia seed meal in the water now, then set aside.

Next, separate the eggs, putting the yolks aside. Beat the egg whites and salt at a high speed until light and fluffy, then add in the sugars and continue beating on high until stiff peaks form (as if you were making a pavlova).

Thoroughly mix the cooled coconut oil, egg yolks, vanilla extract and coconut cream together and whisk briskly, then pour into the meringue batter and stir on a medium speed until combined. Add in the chia gel at this stage, if you are using it instead of xanthan gum.

Place the gluten free flour blend, xanthan gum (if you are using it rather than the chia gel), baking powder and lemon zest in a small, separate bowl, mix through and then pour into the rest of the batter in thirds. Mix the finished batter on a medium speed for a minute to properly combine all the ingredients, scraping down the sides as required.

Bake at 180C/350 F for:

  • 9″ round cake tin – 50 to 60 minutes, or until the cake tests clean. Remove from the oven and let cool in the tin for at least ten minutes before upending it onto a cooling rack.
  • Muffins – 18 to 20 minutes, or until a muffin tests clean. Remove from the oven and let cool in the tin for at least ten minutes before turning them out onto a cooling rack.

I serve these dusted with icing sugar (as it looks pretty) at dinner parties but it does not need it for the flavour, so if you’re just baking for you, feel free to leave it off.

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Instant Noodle Cups – Low FODMAP, Gluten Free & Vegan

Homemade instant noodle cups - low fodmap, gluten free, vegan

This post was brought to you because Autumn.

During the winter months back at school, I happily handed over my $1.20 for an instant noodle cup in whatever flavour they had left. If you’ve ever had to wear a school uniform, they’re not that warm in winter. Tights only do so much, and the wool is itchy. Combine that with the renovations to the senior school centre that went on throughout the entirety of my senior school career – meaning we lost our common room, so had nowhere to hide from the cold – and instant noodles warmed me from the inside and out.

Nowadays I don’t have to sit outside while I eat in all seasons – thank goodness! – but that doesn’t mean that I want to say goodbye to noodle cups. Problem is, I think I can say with confidence that every instant noodle cup out there is very high in FODMAPs, even the gluten free versions.

Enter these little beauties. I got the inspiration from a post by Gluten Free on a Shoestring (love her blog) after watching Ev devour yet another pack of 2 minute noodles and decided to FODMAPify it/give it a bit of an Asian twist. I plan to try a different version soon, using a homemade stock paste… I just need to make the paste.

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  1. Nutritional yeast and all the other herbs and spices used in the bouillon powder are well and truly low FODMAP in a 1 tsp. combined serving size, as most either have no designated upper limit or are allowable in 1-2 tsp. servings individually.
  2. Rice vermicelli noodles are low FODMAP and gluten free. I chose vermicelli as they are truly “instant.” If you would prefer to use normal rice noodles, or gluten free ramen (they do exist!) then they should be precooked before going into the jar, as the boiling water won’t stay hot for long enough to cook them.
  3. Bok choy is low FODMAP in 1 cup serves, half of which is used here.
  4. Firm tofu and tempeh are FODMAP friendly in 1 cup and 150 g serves respectively.
  5. Carrot is low FODMAP up to eating one medium vegetable – about a quarter is used here, if that.
  6. Sweet corn is low FODMAP in 1/2 cup serves, much less is used in this recipe.
  7. Miso paste is made from fermented soy beans and water. The fermentation breaks down the oligos within, so it’s considered low FODMAP.
  8. Oils infused with garlic and onion are FODMAP friendly, as FODMAPs are water soluble, thus do not leech into the oil during production, whereas the flavour components do.
  9. Sambal oelek (chili sauce) can be found in onion and garlic free varieties – of course use one of those, unless you’re okay with onion and garlic (fructans).
  10. Coriander leaves are low FODMAP.
  11. The green parts of chives are FODMAP friendly, avoid the white bulb as it contains high levels of fructans.
  12. Lime is low FODMAP in general, especially in the small wedge you’ll be using.
  13. Please make sure any meat you use is cooked completely before going into the jar – the hot water will not cook it, just reheat it. If you choose to add meat, this will obviously no longer be vegan.

Vegan Bouillon Powder

Serving size: 1 tsp makes 1 cup of stock.

  • 1/2 cup nutritional yeast
  • 2 tbsp. kosher salt
  • 2 tsp. dextrose or castor sugar
  • 1 1/2 tbsp. green leek powder
  • 1 tsp. dried thyme
  • 1 tsp. dried rosemary
  • 1 tsp. dried parsley
  • 1 tsp. red pepper flakes
  • 3/4 tsp. dried sage
  • 1/2 tsp. freshly ground black pepper
  • 1/2 tsp. paprika (smoked is best but normal is fine)
  • 1/2 tsp. ground coriander seed
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground ginger
  • 1/4 tsp. ground turmeric

Measure all the ingredients into the bowl of your food processor and then blitz for 30 seconds to turn the chunky ingredients (sage, nutritional yeast, pepper flakes) into a fine powder.

Put into an airtight jar and store in a cool dark place for up to 6 months. When you wish to use it, dissolve 1 tsp. of bouillon powder in 1 cup of boiling water.

vegan bouillon powder

Instant Noodle Cups

Serves 1 (multiply for more servings).

  • 1 bundle vermicelli noodles (or equivalent gluten free noodle, precooked if necessary)
  • 1/2 cup sliced bok choy
  • 1/2 cup protein (cooked chicken, tempeh, tofu puffs etc)
  • 1/4 cup finely grated carrot
  • 2 tbsp. rinsed tinned sweet corn
  • 1 tsp. vegan bouillon powder
  • 1/2 tsp. chili sauce (sambal oelek)
  • 1/2 tsp. miso paste
  • 1/4 tsp. onion infused olive oil
  • 1/4 tsp. garlic infused olive oil
  • 1 tbsp. fresh coriander leaves
  • 1 tbsp. fresh minced green chive tips
  • 1 wedge lime

You will need one heat proof, seal-able container capable of holding 2 cups (500 ml) of fluid.

In a small bowl, mix the miso paste, chili sauce and infused oils together, then spread them along the bottom of your jar.

Layer the rest of the ingredients as follows: bok choy, carrots, sweet corn, vermicelli (or other) noodles, bouillon powder, your choice of protein, coriander leaves, green chive tips and finally the wedge of lime. You might need to press them into the jar to fit properly but don’t worry, the hot water will shrink them down later.

Put the lid on and store in the fridge until required. For work/school lunches, make enough for the week and they’ll last in the fridge just fine.

When you’re ready to enjoy them, simply boil your kettle and pour 1 1/2 – 2 cups of piping hot water into the jar (depending on how soupy you like it), place the lid on and wait for a couple of minutes. It’s that simple. Enjoy – and make all your coworkers jealous.


Green Leek Powder – A Low FODMAP Substitute for Onion Powder


A few days ago I had a brain wave. It started off with me getting really annoyed, as I couldn’t find a decent looking dry bouillon recipe that didn’t contain onion or garlic powder. Green leek tips are my go-to onion replacement method in most meals… why couldn’t there be a green leek tip powder?

Why couldn’t there, indeed? I just had to make it myself.

It worked beautifully in the bouillon powder and I am sure it will work just as well in any dry rubs and spice blends in the future. This method would also work for the green parts of chives/spring onions, just beware that it will probably take a lot less time and the temperature might need to be lowered – I have not done it myself, so I can’t give exact numbers.


  1. Green leek tips are low FODMAP in 1/2 cup serves, any more and fructans might be an issue. Make sure you measure your green leek tips before you desiccate them, so you know by how much they have reduced. The leek tips I used reduced by half, so 1/4 cup is the new low FODMAP serving size. You get the picture.
  2. Do not use white leek (the bulb) while on elimination, as these are given a high FODMAP rating. If you are off elimination and have tested them successfully, use your discretion as to whether you try them out here or not.
  3. Try asking your supermarket/local green grocers if they have any leeks that have not had their tips trimmed, or if they could perhaps occasionally order them in for you. You’d be surprised what they’d agree to, though a local grocery store is more likely to agree to strange requests.
  4. If you decide to grow your own leeks, you can:
    1. Grow from seeds, or the 2 inch base of the bulb planted in fertile soil.
    2. Grow in full sunlight (not planted down in little valleys as leeks typically are), so the extra sun stimulates more chlorophyll production. This means that more of the leek will be green leaf and less white bulb.
    3. Pick leaves off as required, leaving the plant to grow for the season.

Green Leek Powder

Serving size depends on the difference between the initial amount and final amount (see notes).

  • 1 bunch green leek tips, weight measured.

Preheat your oven to 90 C/200 F.

Slice your leek where the green becomes white. The more sensitive you are to fructans, the less white you should allow to bleed into the greens you keep. Give the white bits to a neighbour, or anyone else who can use them.

Separate the leaves and wash them thoroughly. Pat dry.

Arrange them in a single layer on lined baking trays, then put into the oven. Shut the oven door – we are not truly dehydrating them here but also roasting them a little. The intensifies and adds to the flavour, both good things.

Set the timer for two hours, then check them every 15 minutes thereafter. They are ready when they are crispy and snap easily when bent.

Let them cool to room temp, then smoosh (for lack of a better term) them into your food processor and blitz until a fine powder forms. I needed to use my coffee grinder to get the fine powder you see above, as my small food processor is on its last legs.

Use as required as a substitute for onion powder, like in a low FODMAP bouillon powder or instant noodle cup. Enjoy!

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Pork Loin Pot Roast with a Red Wine Reduction – Low FODMAP and Gluten Free

Pork Loin Pot Roast - Low FODMAP and Gluten Free

I love pot roasts – they’re the perfect convenience meal, great when you’re in need of a quick and simple dinner that is nutritious and will also impress.

Do you want to cook a healthy meal that will last a few days with minimal cleaning up? Pot roast. Do you have friends coming over but you haven’t cleaned the house in a week and need to get that sorted first? Pot roast. Side note – does anyone else hate leaving their house a mess in case you get burgled and the bastards judge your untidy kitchen? Maybe I’m just weird… Or, as is more likely the case, I would prefer to spend the whole day baking and have the dinner take care of itself. Pot roast.

You can use whichever roasting veggies you have on hand and can tolerate. You don’t just have to use potatoes and carrots, you can throw in sweet potato, different forms of squash or pumpkin in safe serving sizes (check the Monash app or use your own experience). Just be careful with adding in too many extra veggies to the one pot, though, as it will slow down cooking time. If you want to make more, just use a different dish and cover it with a lid or foil to keep everything moist. I will often roast some broccoli in garlic oil separately to get my greens in. The more colour in there, the more nutrients you’re getting – eat the rainbow, am I right?

This roast has come out moist and delicious every time and the leftovers will last for 2-3 days. To re-heat it, either use the microwave or wrap slices in foil and bake in the oven at 180 C/350 F for 30 minutes.


  1. Potatoes are low FODMAP and so are carrots, which are listed as safe in 1 carrot servings but, if you eat too much, mannitol may become a problem. Sweet potato is safe in 1/2 cup quantity.
  2. Broccoli is safe in 1/2 cup servings – just FYI, if you choose to roast some in garlic oil while your roast is baking.
  3. Use a dry red wine, which will contain a more favourable glucose:fructose ratio.
  4. Oregano, rosemary and thyme are low FODMAP herbs.
  5. Potato and corn starch are safe, as starch is glucose-based.

Pork Loin Pot Roast with Red Wine Reduction

Serves 10.

  • 2.0 kg/4.5 lb pork loin
  • 60 ml/1/4 cup olive oil
  • 6 red potatoes
  • 4 carrots
  • 1 sweet potato
  • 750 ml red wine
  • 1/3 cup plus 1/3 cup mixture of fresh minced oregano, thyme and rosemary
  • Salt and pepper
  • 60 ml water
  • 2 tbsp. corn or potato starch

Preheat your oven to 165 C/325 F.

Rinse your pork loin thoroughly, then pat it dry. Season generously with salt and pepper and 1/3  cup herb mixture. Heat the olive oil in your dutch oven to seal the bottom and then sear each side of the pork loin for 4 minutes each, until they’re nice and golden brown. Once both sides have been browned, pour in half of the red wine and deglaze quickly, before putting the lid on and baking for 30 minutes in the oven.

Meanwhile, prep your veggies – peel the sweet potato and scrub the carrots and red potatoes, then chop into quarters – and coat in olive oil, salt and pepper and the second 1/3 cup herb mixture. Toss well to mix. After the 30 minutes is up, add the veggies to the pot, spreading them evenly around the roast, then pour in the second half of the wine. Replace the lid and send it back into the over for a further 60 minutes.

Once the roast is done (if your meat is a different weight, cook it at 165 C for 20 minutes for every 500 g/pound), the meat should be tender and white and any juices should run clear. Remove the roast onto a chopping board and let it sit for 10 minutes, while you get the vegetables onto a plate and make the red wine reduction.

To do so, skim off any fat you see and mix the corn starch into the water. Heat the pot with the drippings/red wine mix on the stove, add in the corn starch slurry and bring it to the boil. It should thicken to coat the back of a spoon but not become too thick, as you want it to pour easily and not look like a too-thick gravy. Pour it into a gravy boat through a strainer, to keep out any chunks.

Cut the roast into 2 cm slices and serve with the veggies, red wine reduction, and any other dishes you have going to the table. Enjoy!

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Maple Blueberry Bread and Butter Pudding – Low FODMAP & Lactose Free with a Gluten Free option

Maple Blueberry Bread and Butter Pudding - Low FODMAP, Lactose Free and Gluten Free

A month ago I flew down to San Francisco to meet my parents and play tourist for a few days before coming back up to Seattle. In addition to meeting up with a friend at the market near Pier 1 (Mariposa gluten free bread and cheese/olive platter at a wine bar, and I saw artichoke flowers for the first time – a perfect afternoon), we also paid a visit to the Boudin Bakery. If you haven’t heard of it, the Boudin Bakery boasts the original San Francisco sourdough, making bread from a starter that dates back to 1849. Apparently, the unique strains of wild yeast in San Francisco put a tangy twist on their traditional French sourdough, with a delicious result.

Now, I know that the evidence is solid that only spelt sourdough is considered low FODMAP but, as everyone who has followed this diet or dealt with fructose malabsorption for any length of time can attest – we are all different. I have had spelt sourdoughs trigger a fruct mal reaction in safe servings, but I have so far been 100% fine with rye (normal and sourdough bread), which is considered high in fructans. Wheat sourdough also makes me ill but the last time we were in San Francisco I was brave (or completely stupid) and decided to try some Boudin wheat sourdough. And I was fine. *Happy dance.*

So this time when we visited, I decided I wanted to take a loaf (or two) home. The only problem was, we don’t eat that much bread, even when it’s completely low FODMAP/gluten free, and the novelty teddy bear loaf was going stale. I hate waste – and LOVE bread and butter pudding – so the solution to the aging bread problem was obvious.

But first, all grown ups must play with their food… I don’t make the rules.



  1. Spelt sourdough bread is low FODMAP in 2 slice servings. The “souring” or fermentation process that occurs thanks to the naturally occurring yeast in the starter requires a longer rise time, which means much of the fructans are pre-digested for us and so no longer cause a problem.
  2. Gluten free does NOT mean low FODMAP, gluten is a protein and FODMAPs are specifically fermentable carbs. However, most of the gluten containing grains are high in fructans, so fructose malabsorbers are nominally gluten free, as well. If you need to eat gluten free as well as low FODMAP, then make sure you use gluten free bread, not spelt or any other form of wheat sourdough.
  3. Butter is very low in lactose but it can be substituted for a dairy free/lactose free alternative if need be.
  4. Milk/cream are high in lactose but you can easily use lactose or dairy free milk or cream of your choice. If you can tolerate coconut cream, it lends a delicious flavour to the dish.
  5. Eggs are low FODMAP but can still cause issues in some for non-FODMAP reasons.
  6. Maple syrup is sucrose-based, so low FODMAP. Read more here.
  7. Blueberries are a low FODMAP fruit.

Maple Blueberry Bread and Butter Pudding

Serves 10-12.

  • About 10-12 slices of old bread (just slightly stale, not mouldy!)
  • Butter (or dairy free equivalent) to spread on bread and grease dish
  • 3/4 cup blueberries
  • 2 cups milk, LF/DF if required
  • 2 cups cream, LF/DF if required
  • 4 large eggs
  • 1/2 cup dextrose powder, or 1/3 cup castor sugar
  • 1/3 cup pure maple syrup
  • 1/4 cup icing sugar, to coat

Preheat your oven to 165 C/325 F.

Grease your baking dish (I used a 10″ diameter casserole dish) and spread the bread slices with butter. Arrange them in the dish and layer with the blueberries.

Whisk the milk, cream, eggs, dextrose (or castor sugar) and maple syrup together until smooth and pour over the bread. Press the bread down a little to partially submerge it. You could press it down all the way but I like the tops to get crispy, otherwise it’s just mush.

Bake for 45-60 minutes, until the tops are golden brown and the filling has set but still jiggles.

Let it cool, then dust with icing sugar and serve with a good vanilla ice cream (lactose free if required) and some extra blueberries.

Enjoy! Xx

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