Friday, 29 July 2016

Meal planning your day for a low FODMAP diet?

By Shirley Webber

Stuck for ideas on what to make for your meals this week? Check out our app for some recipes to add some flavour to your day.

We have highlighted some of our favourite recipes from the low FODMAP app, our blog and a new addition to add variety to your recipe bank.

Vegetable and egg muffins
Morning snack
Yoghurt and mixed berries
One tub of lactose free yoghurt with a hand full of mixed berries with optional oats. (See the app for the recipe in the breakfast sections.)
Tuna salad with cruskits
Nicoise salad with tuna and for some extra crunch you may like to have your salad with some rice cruskits.
(See the lunch recipe section to guide you on making this salad and enjoy with our low FODMAP certified cruskits from Arnott’s)
Afternoon snack
Eggplant dip and vegetables

Carrots, cucumber and red capsicum with 4 Tbs of eggplant dip
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Yes you may be thinking 'but isn’t eggplant dip usually high in FODMAPs?' Well this one isn’t.


  • 2 medium eggplants (about 2 pounds or 900 grams)
  • 60 ml lemon juice
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon sea salt – or normal salt
  • 2 tablespoons chopped fresh parsley leaves
  • 1 tablespoon olive oil
  • 2 tablespoons of cottage cream cheese – optional


Preheat the oven to 200°C. Line a baking tray with baking paper. Place eggplants on the tray and prick the skin of the eggplant several times with a toothpick. Roast for 35 minutes or until eggplant is soft. Set aside to cool. Cut the eggplants in half lengthways. Using a spoon, scoop out the flesh into a bowl and roughly chop. Add the lemon juice, olive oil, cumin and salt. Mash with a fork until well combined. Store in an airtight container and refrigerate until you are ready to use the dip.

Grilled steak, steamed vegetables and wedges
(See the dinner recipe section in the app for a guide on making this meal)
Cranberry jelly and fruit
(See our app dessert section for this and more delicious treats to try)

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