We have moved to www.thefriendlygourmand.com


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Hi everyone! Firstly, thank you so much for your support and kind words over the last few years, it is part of what has made blogging here so enjoyable.

You might have heard, via Facebook, Instagram or Twitter, that I am moving this blog over to a new home. While Not From a Packet Mix will always mean a lot to me, this new name, The Friendly Gourmand, feels like a much better fit: it embraces my awesome surname, the fact that I cook “friendly” foods and also hints at my love of good quality, delicious, homemade fare.

This is just a quick note to say that I am now officially posting at The Friendly Gourmand. I will be sending out an email later today from the new blog, with a new recipe. I have copied the subscription list from this website over but, if you have not received an email from me (thefriendlygourmand@gmail.com) in 12 hours time (approx. 2 pm Melbourne, AUS time / 9 pm Seattle, USA time), please check your spam folder and then head over to the new website and sign up (the subscription block is currently along the right-hand side bar, towards the top).

The premise of the blog will remain the same, as the tagline suggests: good, low FODMAP and gluten free food. The recipes and resources that are here will be moved over; those that have been relocated will have a link to their new home, so you can always find your favourite recipes.

So, once again, thank you for all of your comments, likes and shares – they have meant a lot to me – and hopefully I will hear from you soon!

Much love,

Nataliya. Xx


Mock Apple and Blueberry Stuffed Crepes – Low FODMAP, Gluten Free & Dairy Free


You know when you buy ingredients for one thing but then end up making something else completely different? This was one of those times.

I’d bought some chokos (known as chayote squash in the US) to attempt a salad with them but Ev had other ideas and wanted a dessert, instead. Which, honestly, was fine by me, seeing as we were had already cooked enough for the week ahead. We were wanting something a little different to the mockapple crumble that I usually make, so after a bit of brainstorming, we decided on mock apple and blueberry stuffed crepes.

The crepes are easy to make once you get the wrist movement down (check out the video I linked), and the recipe can be switched from sweet to savoury with a teaspoon or two of sugar. They are so good that you’ll want them for breakfast every weekend! They take around 30 minutes to prepare and then you can cover them tightly with cling wrap and set them aside until you need to use them, which should preferably be the same day.

The mock apple and blueberry filling is subtly sweet and delicious. If you need a dessert that looks fancy but is straight forward to make, this is for you!


  1. Chokos are FODMAP friendly in 1/2 cup serves but become high in FOS in 1 cup serves, so do not over eat this if you are still on elimination.
  2. Blueberries are low FODMAP in 28 g/20 berry serves.
  3. Castor sugar is low FODMAP but, for those who wish to avoid as much fructose as possible, you can substitute glucose/dextrose powder for some or all of the sugar.
  4. Rosemary is a FODMAP friendly herb.
  5. Lemon zest is low FODMAP.
  6. Potato starch, being a starch, is low FODMAP.
  7. Lactose free dairy milk is low FODMAP but, for those who require a completely dairy free diet, you can easily sub your favourite LFM almond (etc) milk into this recipe.
  8. Gluten free flour blends can behave differently, depending on the ingredients used to create them. This crepe recipe uses the low FODMAP and gluten free plain flour blend I have on this website. If you use another blend, you may require more (or less) milk to achieve the correct consistency for the crepe batter.
  9. Xanthan gum is low FODMAP but can still be a gut irritant for some. You can leave it out of the crepe batter, just add the first two cups of milk and check the consistency before you add more, as the lack of xanthan gum will mean the batter needs less liquid.

Mock Apple and Blueberry Stuffed Crepes

Serves 6 FODMAPers (but I honestly think you could easily spread this two 12 serves, if you serve with a scoop of safe ice cream).

Mock Apple and Blueberry Filling

  • 1 tbsp. of your favourite butter replacement (or butter, if you can tolerate)
  • 250 g/3 cups fresh choko (chayote squash, approx. 3 large), peeled and diced into 1 cm cubes
  • 150 g/1 cup blueberries
  • 1 cup castor sugar or dextrose (or a mixture of both)
  • 1 tsp. fresh rosemary, minced
  • 1 tsp. fresh lemon zest
  • 2 tsp. potato starch

Get the filling going before you start on your crepes, as the chokos take time to soften and, as I learnt when experimenting with the mockapple crumble, if you don’t poach or saute them beforehand, you’ll have a crunchy crumble.

Peel and dice the chokos into 1 cm cubes, then place them in a medium-sized saucepan. Add in the blueberries, sugar (or dextrose), minced rosemary and lemon zest saute them over a medium heat.

Once the chokos are soft (should take about twenty minutes), remove some of the pan liquid into a small ramekin and mix through the potato starch until smooth, before adding the mixture back into the sauce pan.

Gluten Free/Low FODMAP Crepes

  • 1 large (free range) egg
  • 2 cups gluten free/LFM flour blend
  • 3 cups lactose or dairy free milk
  • 2 tsp. sugar (optional)
  • 1/2 tsp. xanthan gum (optional)
  • 1 pinch salt
  • 1 tsp. and 2 tbsp. olive oil

While the filling is simmering away on the stove, add the flour, xanthan gum, salt and optional sugar into a large bowl (with high sides) and stir together. Crack the egg on top and then add the milk (you might need more for a different flour blend) and one teaspoon of olive oil, then combine thoroughly. I find a stick blender is great for this, it lets you get a silky smooth consistency for your crepe batter.

Pour the two tablespoons of olive oil into your fry pan or crepe pan (the lower the sides the better but it doesn’t matter if you don’t have one – we don’t) and seal the base so that the crepes won’t stick. If you have a non-stick pan, this does not matter for you. Reduce the heat to medium and pour off excess oil into a ramekin.

Use a soup ladle to transfer approx. 1/2 cup portions into the pan at a time and swirl the wrist holding the pan to spread the mixture evenly. Cook over a low heat for approximately 2 minutes (until the edges have hardened and the underside has turned a light golden brown), then flip and cook for a further minute. Between crepes, use a folded paper napkin dipped in the oil you poured off to wipe down the pan.

Stack finished crepes on a plate.

Check out my Instagram video to see how we cook the crepes.


Line a rectangular baking tray with baking paper. Spread the mixture in a line down the middle of six to eight crepes (does not have to be done all at once). Fold one side over the top of the line of filling, then gently flip the crepe over to complete the roll. Line the completed crepes up in the baking tray.

Cover the tray with foil. Recover the unused crepes (if any) with cling wrap and have them with sliced banana and cinnamon etc. Yum!



When you are ready to bake these beauties, simply pre-heat your oven to 180 C/350 F and, when the oven has come to temperature, bake them for 30 minutes.

Remove the tray from the oven.



  • Icing sugar or dextrose
  • Slivered almonds
  • Your choice of lactose free ice cream, whipped cream or double cream (if you can tolerate dairy) or a dairy free sub like coconut cream, or a LFM vegan cream cheese.



Introducing Dr. Rachel Pauls Food and the Low FODMAP Happy Bar


Hi guys!

So I’ve had a brief hiatus from blogging (life got in the way, as usual) but I aim to post as often as I have a recipe worth sharing.

Today’s post isn’t about a recipe, though; I’m writing to introduce you to a new, American-based company that has begun producing low FODMAP products! I’m so pleased that people are catching up with a medically prescribed eating protocol that has helped so many control their IBS symptoms. Studies show that 75% of participants experience improved symptoms following a low FODMAP diet, so the more resources out there for FODMAPers, the merrier our guts will be!

This exciting new brand is called Rachel Pauls Food and the first product for sale is called the Happy Bar. I was lucky enough to get a sample to try and, long story short, they were pretty delicious, just as good as – or maybe better than – any comparable higher FODMAP product you’d find in your supermarket.

More information about Dr. Rachel Pauls and Rachel Pauls Food will follow after a review of the Happy Bars. Skip to the end for the contact details.

The Happy Bars


Each Happy Bar is designed to be nutritious (yet delicious) and contains:

  • Less than 0.5 g of total FODMAPs per serving.
  • No gluten! They are certified gluten free.
  • A minimal ingredients list.
  • No preservatives, for those who are sensitive.
  • 8-10 g of protein and 3 g of low FODMAP fibre.
  • Healthy fats from peanuts or almonds.
  • 210-215 calories per bar.
  • The bars may contain traces of certain allergens, so please check the nutritional information available on the website to ascertain whether they are the right product for your needs.

I love the variety of flavours on offer. You have a choice between:

  • Chocolate Chip Delight – a classic flavour, you can’t go wrong.
  • Orange Chocolate Ecstasy – I’ve personally loved the chocolate orange flavour combination for years and, for reasons unknown to me, this is the first time I’ve seen it in bar-form.
  • Peanut Chocolate Euphoria – another great flavour mix, think crunchy peanut butter with just enough chocolate inside.
  • Peanut Maple Pleasure – Crunchy peanuts combined with rich notes of maple syrup, delicious.

While I enjoyed each flavour, my personal favourite was the Peanut Maple Pleasure – I can’t go past that flavour combination if it’s on offer and the bar was just sweet enough with chunks of peanut inside that gave it a satisfying crunch.

Happy Bars, like many healthier/higher protein bars on the market, will not taste like the sugar-laden muesli bars of your childhood. The flavours are much more refined, with just enough sweetness present to make it feel like a sweet treat without the urge to consume ALLTHESUGAR after you’ve finished eating, which, for me, is very important. Often (who am I kidding, nearly always) I’ll crave a snack when I finish my run but I’m too impatient to wait for an egg to boil and don’t want to have anything too sweet, or I’ll end up bingeing and negating the workout – these bars are perfect for those times.

Even more important (for me) was the lack of IBS symptoms post consumption! After testing out three of the flavours with no reaction, I decided to take the final bar as a snack on my trip from Seattle to Melbourne – and thank goodness I did, because it saved me from having to hunt down a suitable late night snack in LAX after I’d developed blisters on the hike between the domestic and international terminals. Sometimes baby carrots (my other go-to travel snack) just don’t cut it. The chocolate chip Happy Bar had spent around 2 days in my bag by this stage, so it help up well to the rigors of travel.


All in all, I’d say these Happy Bars are worth a try if you’re in the market for a low FODMAP snack that is suitable for an on-the-go lifestyle or post-exercise treat.

As far as I know, the Happy Bars are currently only available for postage within the USA. I will update this information when I hear back from Rachel Pauls Food.

Interview with Dr. Rachel Pauls


1. Who is Dr. Rachel Pauls? Are there any other team members? 

I’m a board-certified specialist in Female Pelvic Medicine and Reconstructive Surgery, an award-winning educator of residents and fellows, an internationally renowned medical researcher and speaker, and a mother of three wonderful children!

I also personally experience IBS, and have been following a low-FODMAP food plan for 4 years.   It has been so successful for me, and my patients, that I want to share this information with others! We offer delicious, healthy, natural low-FODMAP foods to all those who experience digestive discomfort.

There are currently more than 20 people working to bring our yummy low-FODMAP products to market including those involved in recipe development, manufacturing, marketing, order fulfillment and laboratory analysis.

2. How did you hear about the low FODMAP diet? 

I began having IBS symptoms about 5 years ago and was thrilled when I reviewed the medical research and learned about the low-FODMAP diet.  It massively improved my symptoms, making me feel healthy and happy again.

3. Why did you decide to create a low FODMAP bar? 

My inspiration for Happy Bars came after a long search for a great tasting, low-FODMAP energy bar.  Since I couldn’t find any, I decided to make my own. In the kitchen, I utilized my baking skills to create delicious, healthy recipes. I loved them so much, I had to share them!  Then in the lab, I applied my medical and research expertise to help design a validated process to analyze food for FODMAP content. The result is Happy Bars, delicious low-FODMAP energy bars.

4. Do you have any plans for to make other food products later on? 

We currently have several other low-FODMAP products under development.  We launched the low-FODMAP energy bars first because it was the product that I craved most as an IBS sufferer and working mom for the convenience of a grab-and-go meal or snack.

5. What can people discover on your website? 

Informative videos, such as one coming shortly on the best food choices to make on Thanksgiving Day, yummy recipes, frequently asked questions, and information on the latest FODMAP medical research.

6. The Happy Bars are currently available on your website – do you aim to eventually sell them in stores? 

We are very careful about the process by which Happy Bars get from the kitchen to your door in terms of storing and shipping them.  Selling anywhere else right now would affect us being able to keep those high standards.

7. How long do the Happy Bars last and what it the best method of storage? 

Happy Bars are happiest when stored on any counter or shelf along with other similar food items. They are best if eaten prior to the date indicated on the wrapper.

8. The Happy Bars have the “Dr. Rachel Pauls Low FODMAP Seal of Approval,” what is this and can buyers be confident that this rating is in alignment with those of Monash University or Dr. Sue Shepherd’s FODMAP Friendly company? 

When we decided to create Rachel Pauls Food, we looked for a laboratory test that would scientifically analyze food for FODMAP content. We discovered that there was no lab in the U.S. currently doing this type of testing. Following an extensive review of FODMAP research from independent scientific journals, we decided to work with a well-respected, FDA-registered, Accredited food-testing laboratory and developed a validated process to analyze food for FODMAPs. Our laboratory is the only known U.S. facility testing for FODMAPs and verifies that our food is low FODMAP.

When you see the Dr. Rachel Pauls Seal of Approval, it means that I have assured through rigorous testing that the product has been scientifically analyzed and verified as low FODMAP and contains less than 0.5 g of total FODMAPs per serving.

9. You mention that your aim is to be able to test foods for FODMAP content in the US. I think that it’s great that the US will have their own, dedicated, FODMAP testing centre. When do you hope to have this up and running? 

Anyone interested in obtaining the Dr. Rachel Pauls’ Seal of Approval for a low-FODMAP food product, can contact us at seal@rachelpaulsfood.com. The Seal will only be granted to products that we have verified as meeting our criteria, including having less than 0.5g of total FODMAPs per serving.

10. Following on from the last question, how will you distinguish yourselves from Monash University/FODMAP Friendly with your testing methods? 

Our process of analyzing food was developed following an extensive review of relevant research from around the globe and is conducted under the supervision of a United States based FDA registered, Accredited independent food laboratory. We are currently the only lab providing a precise specification about level of FODMAPS in tested products. However, with the advancements being made in the study of FODMAPs, it is likely only a matter of time before many labs across the globe offer similar services.

11. Finally, any tips for those following a low FODMAP diet? 

Prior to starting any food plan or diet we recommend first consulting your doctor, dietician or other appropriate health care professional. As well, check out our blog as well as the FODMAP tab on our website.

Rachel Pauls Food contact details

Website: https://www.rachelpaulsfood.com/

Email:  info@rachelpaulsfood.com

Facebook: https://www.facebook.com/RachelPaulsFood/

Instagram: https://www.instagram.com/rachelpaulsfood/

Classic Lasagne – Low FODMAP & Gluten Free

Italian Lasagne - Low FODMAP & Gluten Free

Hi guys! I’m sorry that it’s been so long between posts but I’m finally writing recipes for my own blog again – and this lasagne is a great way to get back into it. It’s both a delicious and hearty dish that is perfect for winter meals (hello Melbourne!); it’s also easy to assemble and either refrigerate or freeze until you need a pre-made dinner, or you can bake it and then have your lunches made for the week ahead.

Who am I kidding? You’d have enough for ten lunches if you ate it with a side salad.

I’m not going to lie, you’ll need to set aside some time for this dish as it cannot be rushed – quick Bolognese sauce is almost never good – but it is totally worth all the effort. And, really, the Bolognese is not difficult, the stove does all the work. You just need to stir it every now and then. The bechamel sauce is more involved but, again, it’s really just a matter of stirring/whisking it properly to get it smooth. If it’s still lumpy and not getting better, you could also just chuck it in the blender. 😉

Once you get to assembly, this basically makes itself.

A note for the purists – I am not Italian, and I follow a low FODMAP diet – so this is as traditional as I can get while keeping this dish onion and garlic free. So far there have been no complaints.


  1. This lasagne, while low FODMAP, does contain large amounts of protein and fats if you over indulge. In addition to FODMAPs, these can cause issues for some with IBS, so be careful if this is you.

Classic Bolognese Sauce

  1. This recipe is onion free but if you can tolerate onion then add in up to 1 onion diced finely and brown at the beginning with the other veggies.
  2. Either infuse garlic into your own olive oil or buy it pre-made. If you can tolerate the garlic, then feel free to mince it and leave it in. You’ll notice I’ve done this.
  3. Either use tomato paste, which is not low FODMAP but some can tolerate it spread throughout multiple serves, or a fructose friendly tomato sauce (as in ketchup for those in the USA) of your choice. Monash lists a serve (2 sachets) of non-HFCS containing tomato sauce as low FODMAP. If you can tolerate neither tomato paste or tomato sauce, add in 1 tsp. of sugar and 1 tsp. of white wine vinegar, instead.
  4. If you can’t tolerate any wines, a FF chicken or beef stock or tomato juice could replace some or all of the red wine for fluid. Just use what you can cope with, even water would do, though you might need to add in a little extra salt and pepper etc for flavour.
  5. Green leek leaves are low FODMAP in 1/2 cup serves; this recipe spreads 1 full cup over 6-8 serves, so is safe.
  6. Celery is low FODMAP in 1/4 medium stalk serves, 1/2 a medium stalk contains moderate amounts of polyols. This recipe contains 1 cup of diced celery, which is approx. 2 cups, so a 1/8th serving is low enough in celery to be low FODMAP but if you are extra sensitive, feel free to replace it with celeriac (celery root), which has a similar taste to celery and is lower in FODMAPs. For a completely different (yet delicious) taste, you could replace celery with red or green capsicums that have been roasted and peeled.
  7. One whole medium carrot is low in FODMAPs, though if you consume enough mannitol can become an issue. This recipe stays within safe serving limits.
  8. Canned tomatoes are low FODMAP in 1/2 cup serves; 800 g/28 oz of tinned tomatoes equates to approx. 3 cups of undrained tomatoes, so you could safely consume 1/6th of this recipe in terms of tomatoes (fructose) – however, you must remember that 1/8th of the dish is safe in terms of celery (polyols).

Bechamel Sauce (aka White Sauce)

  1. Butter, a butter/oil blend and dairy-free margarine are low FODMAP in 1 tbsp/19 g serves, according to Monash University. Half a cup of butter is equivalent to 8 tbsp., so the amount of butter in this recipe is safe when broken down into individual portions.
  2. Lactose free dairy milk is low FODMAP in 1 cup/250 ml serves, this recipe contains less than that per person.
  3. Parmesan cheese is a hard/aged cheese, which are low in lactose. If you are sensitive enough to lactose that you need to avoid even low lactose cheese then you could replace it with a low FODMAP vegan cheese or simply leave it out, as it’s an optional extra.

Classic Lasagne

Makes 8-10 low FODMAP serves.

Both sauces can be made ahead of time and refrigerated or frozen until you plan to use them.

Bolognese Sauce

  • 1/4 cup olive oil to seal pot
  • 3 cloves of garlic – to infuse oil
  • 1 cup green leek tips
  • 1 cup diced carrot
  • 1 cup diced celery
  • 1 cup diced zucchini
  • 4 bay leaves
  • 1 cup dry red wine
  • 1 cup fructose friendly stock – chicken, beef or vegetable.
  • 500 g/1 lb beef mince
  • 500 g/1 lb pork or chicken mince
  • 800 g/28 oz tin of whole peeled tomatoes
  • 1 tsp. ground cloves
  • Salt and pepper to taste
  • 1/3 cup tomato paste or FF tomato sauce (ketchup)
  • Oregano – approx. 1/4 cup fresh or 1/8 cup dried.
  • Thyme – 1/8 cup fresh or 1 tbsp. dried
  • Rosemary – 1/8 cup fresh or 1 tbsp. dried
  • 1/2 cup finely minced chives

Follow these instructions to make the Bolognese sauce.

Bechamel Sauce

You will most likely have left over bechamel sauce. It freezes well in an airtight container, or can be kept for a week in the fridge – it goes really well with broccoli and zucchini as a side dish.

  • 1/2 cup (1 stick or 113 g) of butter or dairy free substitute
  • 1 cup of gluten free plain flour, potentially more or less if you use a different blend
  • 4-5 cups of lactose free milk or dairy free substitute
  • 2-3 tsp. kosher salt
  • 1/2 tsp. freshly ground black pepper
  • 1/2 cup of Parmesan cheese (optional)

Slowly melt the butter in a medium sized saucepan (a heavy base is best), over a low-medium heat. Once it has melted, create a roux by sifting in the gluten free flour a quarter cup at a time; whisk it through the butter until it forms a smoothe paste, then add each further quarter cup. Keep the heat to low/low-medium at the most, we don’t want the roux to brown as this is a white sauce.

The paste will eventually thicken so much that you might need to change to a spoon (depending on the quality of your whisk). You are aiming for a dough-like consistency, a thick paste that will keep its shape, as demonstrated here.

Once you have the thick paste, begin adding in the milk a bit at a time and whisk/stir each portion through well, before adding in the next. The mixture will begin to resemble soft mashed potatoes and, eventually, a smooth white sauce. If your sauce isn’t smooth, just use a stick blender to get rid of any lumps.

Keeping the heat low, season the sauce and feel free to stir through the grated cheese for a little extra oomph (though that’s not strictly traditional).



  • One pack of Tinkyada brown rice lasagne sheets (or similar – corn tortillas will also work in a pinch)
  • One batch of my low FODMAP Bolognese sauce
  • One batch of my low FODMAP bechamel sauce
  • 2 large tomatoes, sliced into rounds
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup fresh basil or oregano, shredded (to add after cooking)

Bring a large fry pan of water to the boil and pre-cook the lasagne sheets as per the packet instructions. Meanwhile, pre-heat your oven to 190 C/375 F and get out a large baking dish.

Once you have all of your ingredients (except for the basil) in front of you, you can begin to layer your lasagne like so:

  • Bolognese sauce (1 cm thick)
  • Lasagne sheets
  • Bolognese sauce (1 cm thick)
  • Bechamel sauce (thin layer)
  • Lasagne sheets
  • Bolognese sauce (1 cm thick)
  • Bechamel sauce (thin layer)
  • Lasagne sheets
  • Bechamel sauce (thin layer)
  • Tomato slices and Parmesan cheese

Your lasagne is now ready to cook, or to refrigerate or freeze for cooking later on. Cover the lasagne with foil and bake for 30 minutes, before removing the foil and baking for another 20-30 minutes until the top edges have browned nicely (but not burnt).

Remove the lasagne from the oven and let it cool for 10-15 minutes before slicing and serving with a healthy side salad or cooked veggies and a nice glass of the red of your choice.





Vegetable Bouillon Powder – Low FODMAP, Gluten Free & Vegan

Vegan Bouillon Powder - Low FODMAP and Gluten Free

A few months ago I posted these delicious instant noodle cups, which are perfect for work or school lunches (for teens, not so much little kids). They’re like an adult version of two minute noodles, I love them.

Anyway, here’s the recipe for the vegetable broth powder in a separate post. I know it’s listed in the noodle cup recipe but, for the sake of those who search for just low FODMAP bouillon and not the complete cup of noodles, I’ll post it separately so they can find it too.

This bouillon powder is vegan, doesn’t contain anything that’s too difficult to find in the supermarket and adds so much FODMAP friendly flavour to any meal, be it a pasta sauce, a soup or simply enhancing a vegetable stock. It keeps for a good 6 months when stored in an airtight container in a cool, dark place.

Don’t forget, if you’d like to receive new recipes via email, you can sign up at the top right of this page. Facebook is very unreliable, it only shares my posts with about 10% of my “likers” because I don’t pay to promote them. That just makes life difficult for everyone. But hey, that’s Facebook these days.


  1. Nutritional yeast is FODMAP friendly, as yeast is not a FODMAP. Yeast intolerances do exist, however, so if you have one then this recipe is not for you.
  2. Castor sugar and dextrose are both low FODMAP.
  3. Green leek powder is low FODMAP, the serving size depends on the weight difference after desiccation. For example, I normally reduce the weight by 50%, so instead of 28 g being the safe serving size, it is now 14 g.
  4. Rosemary, thyme, parsley, pepper flakes, sage, black pepper, paprika, coriander seed, cumin, ginger and turmeric are all low FODMAP in the small amount you’d consume in 1 tsp. of this powder blend.
  5. The herbs and spices can, however, be higher in food chemicals such as salicylates and histamine. These are not FODMAPs but it is important to keep in mind if you have any additional intolerances.

Vegetable Bouillon Powder

Serving size: 1 tsp makes 1 cup of stock when mixed with boiling water.

  • 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 – make sure you label and date the container. When you wish to use it, dissolve 1 tsp. of bouillon powder in 1 cup of boiling water, or add it in separately to dishes, such as stews, to enhance the flavour.



The Low FODMAP Diet for Beginners – A Resource Package

“The Low FODMAP Diet for Beginners – A Resource Package” has moved to a new home at The Friendly Gourmand.

Please sign up at The Friendly Gourmand if you wish to continue receiving emails with new posts.


FODMAP Friendly Christmas Recipe – Fruit Mince Pies

Fruit Mince Pies for Christmas - Low FODMAP & Gluten Free - by Not From A Packet Mix

I’m so excited to share these pies with all of you, they have been a long time coming.

Mince pies (or mince tarts, whatever name you know then by) are a Christmas staple in many Aussie households – as well as many other places that were colonised by the British, I suppose. Every year, Mum would stock up with Bakers’ Delight mince pies as soon as they were available and we’d freeze a bunch so that we’d have them well past Christmas, we loved them so much. Unfortunately, though, I had to cut them out long ago due to the extreme amounts of dried fruits, and often apple, that were lurking inside their delicious pastry shells.

Well, not any more! These fruit mince pies are low FODMAP (according to Monash University ratings) in servings of two pies – you can read the FODMAP information for each ingredient in the FODMAP Notes section below. They are moist, sweet enough, with buttery pastry and just the right amount of spice to finish off your Christmas meal. Enjoy them with a cup of tea, some freshly made custard or FODMAP friendly vanilla ice cream.

Don’t be scared that there are vegetables in here (yes, I know, choko is actually a fruit); the carrot is a naturally sweet vegetable, especially when small and young and the chokos, while typically used as a vegetable and not very sweet themselves, are the perfect apple substitute in a lot of recipes. Combine them with low FODMAP amounts of nut meals, dried fruit (optional) and traditional spices and we have a Christmas classic made low FODMAP.

Merry Christmas guys! Enjoy your time with family and friends, whatever you celebrate and I’ll see you in the new year for more delicious low FODMAP cooking. Don’t forget to sign up to receive each new post by email.

Natty xoxo


  1. Choko, aka chayote squash, is low FODMAP in 1/2 cup (84 g) serves and a perfect replacement for apples in cooking. When young, they are juicy and crisp. The amount per serving of these mince tarts is well below the top recommended safe serve.
  2. A note about the fruit content: if you look online, many blogs and websites warn you to stay completely away from dried fruits. However, if you check Monash University’s Low FODMAP App, this depends on the fruit. Also, if you find that you cannot have any dried fruit (even low FODMAP serves) in the beginning, you may find that, as you progress and your gut settles, you might be able to introduce them back into your diet in small quantities. The amount of dried fruit in this recipe, spread over many small mince pies, should be well tolerated according to Monash. If you can’t handle dried fruit yet, obviously either substitute in raspberries as instructed, or don’t eat them.
    • Dried cranberries are low FODMAP in 13 g/1 tbsp. serves – much less than this is in each serving of mince pie.
    • Sultanas are listed as containing high levels of excess fructose and fructans in 13 g/1 tbsp. serves. Monash University informed me, however, that 1 tsp. of sultanas should be tolerated by most, which means that the 1.3 g of sultanas in each pie (so 2.6 g/ approx. 1/2 tsp. per two pie serve) should be tolerated as well.
    • Raspberries are low FODMAP in 45 g serves, so will be okay in the amount per serve of pie.
    • Common bananas are still low FODMAP when ripe in servings of 100 g (approx. one medium fruit). Only 50 g is required for the entire recipe, so a serving of these pies will stay well under the maximum low FODMAP serving. Make sure you get the common variety, rather than sugar/lady finger bananas, which become high in excess fructose when ripe.
    • If you are on elimination, please discuss these options with your dietitian, as they might wish you to use the extra low FODMAP method, which is to substitute in raspberries, instead of sultanas. 
    • If you are more sensitive to dried fruit than Monash University recommendations, please substitute in raspberries (fresh or frozen) for the dried cranberries and banana for the sultanas/raisins.
  3. Carrots are low FODMAP in 61 g serves, which is about one medium carrot. Much less than this is in each serving.
  4. Almond meal is low FODMAP in 24 g serves – the 50 g called for in this recipe is divided between 18 serves (36 pies), so is well within safe limits.
  5. Desiccated coconut is low FODMAP in 18 g serves – much less than this is used per pie.
  6. Maple and golden syrup are sucrose based, thus have a fructose ratio of 1.0 and are safe low FODMAP sugars in the amounts called for per serving.
  7. Whisky and vodka are each low FODMAP in 30 ml serves. Traditionally, rum would be used but, as it contains excess fructose, these are both safer options. If you know you can tolerate tiny amounts of rum, feel free to sub it back in. This is not advised while you are on elimination.
  8. Lemon/orange juice and zest are low FODMAP in the amounts consumed per serve.
  9. The spices and vanilla extract included are all low FODMAP in the amount consumed per serve.
  10. Butter is very low in lactose and Monash University has listed the typical serve (19 g/1 tbsp.) to be low FODMAP. If you include both the pastry and filling in each two-pie serve, you will have approx. 1.5 tbsp. of butter. If you are very sensitive to lactose, simply substitute the butter in the pastry and/or filling for your favourite lactose free option, such as refrigerated coconut oil or a dairy free “butter” spread.
  11. Dextrose is a form of glucose and is the most fructose/FODMAP friendly sugar out there, with a fructose ratio of 0.0. By using it in this recipe, it will help to balance out any fructose present in the rest of the pies as well as in whatever meal you ate just beforehand (as long as they go through the stomach and small intestine together).

Fruit Mince Pies

Makes approx. 36 small pies | 18 low FODMAP serves


Fruit Mince Filling

  • 160 g choko (approx. 1, aka chayote squash) or zucchini, peeled and finely grated
  • 1 small carrot, peeled and finely grated
  • 50 g (1/3 cup) sultanas or very ripe mashed banana
  • 50 g (1/3 cup) dried cranberries or fresh/frozen raspberries
  • 50 g (1/2 cup) almond meal
  • 50 g (1/2 cup) unsweetened desiccated coconut shreds
  • 80 ml (1/3 cup) pure maple syrup
  • 75 g (1/3 cup) dextrose powder
  • 1 tbsp. whisky or vodka
  • 1 tsp. lemon juice
  • Zest of 1/2 a lemon or 1 tsp. dried peel
  • Zest of 1/2 an orange or 1 tsp. dried peel
  • 1 1/2 tsp. ground cinnamon
  • 1 tsp. ground allspice
  • 1/2 tsp. ground cloves
  • 1 tsp. vanilla extract
  • 30 g melted unsalted butter
  • 1 pinch salt

To Serve

The day before baking, make the fruit mince filling by mixing all the ingredients together in a container, then put the lid on and store it in the fridge overnight. This allows the dried fruit to soak up the juices from the carrots and choko and lets the flavours meld together. It makes a huge difference in terms of flavour, so don’t skimp.

The pastry can also be made one day ahead, if you wish. If you are using my pie crust pastry, don’t store it in the fridge – instead, keep it wrapped in plastic wrap in an airtight container in a cool, dark place. If you put it in the fridge for more than 30 minutes, it will turn into a solid brick, as most gluten free pastries do, and will need to be re-hydrated once more with a little ice water and your stand mixer.

Pre-heat your oven to 180 C/350 F and grease two small (24 hole) muffin pans.

On a pastry mat or a lightly floured bench, roll out your pastry until it is approx. 2-3 mm thick, then slice it into rectangles measuring 5 x 10 cm. Gently pick up each rectangle and line the muffin holes, trimming off the excess pastry as you go. Once all the muffin holes are lined and the pastry trimmed, re-roll the excess pastry and cut out little stars or leaves to top the pies.

Place the completed muffin trays into the freezer for 10-15 minutes, in the meantime clean your work space and get the fruit mincemeat filling out of the fridge.

Place approx. 1 1/2 tsp. of the fruit mince filling in each pie crust – they should be only slightly heaped, not overly full. Next, place a star or leaves on each pie and brush with your milk of choice.

Bake at 180 C for 15 minutes, until the stars toppers are slightly golden brown. Do not wait for them to turn a true golden brown as this often doesn’t happen with gluten free pastry and you’ll just end up over-cooking your pies.

Remove them from the oven and let them cool completely before you remove them from the muffin pans. If you are storing them, place them in an airtight container in the pantry for up to a week but they taste best if eaten in the first couple of days.

Lightly dust the pies with icing sugar or icing dextrose just before you serve them, then enjoy with your favourite vanilla bean custard or ice cream and a cup of tea or coffee.