Today we are lucky to have a guest post on the blog from Kara Racco! Kara is a nutrition student with high hopes of one day becoming a dietitian and she’s taking a stab at turning one of my recipes into a delicious low FODMAP meal I hope you will all love. While following a low FODMAP diet as a part of a larger plan and other strategies to help manage your IBS symptoms, it’s important to be able to make some of your favourite recipes using low FODMAP substitutions. Today, Kara is here to show you how it’s done. Take it away, Kara!


Despite my interest in nutrition, I lack some confidence in the kitchen, mostly due to inexperience. I’m thinking of the “Collapsed Lemon Meringue disaster” of Easter 2012. My hope is to share some easy and tasty recipes with you, and learn a little along the way!

The recipe today is one of Stephanie’s that I took some creative liberties in modifying to make it low FODMAP. The original recipe called for cauliflower, which is high in polyols and mannitol. Mushrooms, snow peas and watermelon are also high mannitol foods which all get a “Red” light on the Monash University FODMAP app. I am still learning about FODMAPa, and when I was grocery shopping, having easy access to the app was invaluable!

Another discovery, which may be common knowledge, is that dried cilantro is coriander. I used ground coriander for the recipe.

I took a risk, and instead of cauliflower, I substituted broccoli with great results! The sweet potato and broccoli paired well.

Please note, broccoli, while it does get a “green” light on the FODMAP app, is tolerated best in less than 1/2 cup servings. Larger servings (about 1 cup) do contain some FODMAPs.

I also used Colby cheese instead of old cheddar cheese, however, all hard cheeses are low FODMAP and in my opinion really add some serious flavour points to this recipe 😉 I only used the amount indicated in the recipe, so you can keep the recipe healthy, flavourful AND low FODMAP. You can have it all!

Confession: I forgot to add the rice in before putting the cheese on (I have yet to grasp this idea of recipe following), however, I just mixed the rice in after, and if I hadn’t told you, no one would be the wiser.

Low FODMAP Recipe: Cheesy Broccoli Turkey Bake

Makes: 4 servings
Time: 10 minutes prep, 45 minutes cook

 

INGREDIENTS

1 large (2 cups) sweet potatoes, diced

2 Tbsp olive oil

1/2 head (2 cups) broccoli, diced

1 tsp cilantro (dried)

1 tsp tarragon (dried)

1 tsp chili powder

4 turkey sausages (about 1 lb)

2 cups cooked long-grain brown rice

120 g old cheddar cheese, grated

 

INSTRUCTIONS

Place diced sweet potato in a large roasting dish. Toss in olive oil. Bake at 375° for 15 minutes.

Meanwhile, cook sausages in a small aluminum or stainless steel pan on medium-high heat until browned.

Remove potato from oven and mix in broccoli, cilantro, tarragon and chili powder. Place sausages on top. Roast in oven for 25 minutes more, until sausages are cooked through.

Remove pan from oven. Cut up sausages and mix back in with veggies along with the cooked rice.

Top with cheese and broil for 3 to 4 minutes more until cheese is browned. Serve warm.

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