Friday, 4 November 2016

Zucchini Pasta with Cabbage and Parmesan salad

By Dr Jaci Barrett




A few weeks ago we shared with you some information about FODMAP stacking, explaining that green foods are safe, some foods have an upper limit, and how this impacts when you combine foods. See here to read this blog again.

We wanted to show you how to “FODMAP stack” in a recipe and tempted you by mentioning a zucchini pasta and cabbage and parmesan salad…. Here it is.

This recipe contains a green serve of zucchini and a green serve of common cabbage. Both of these foods become amber or red if eaten in larger quantities. If you eat more than 1 cup of common cabbage it will take you to a red serve. Try this as a challenge if you are at the stage of testing your tolerance to FODMAPs. We want you to try to step up your FODMAP intake and relax the diet over time. If you are not ready for that, you can swap common cabbage for red cabbage which is green until even larger servings of 1 2/3 cups.

Ingredients:

Zucchini pasta – serves 1
  • 1 small zucchini, cut into strips like spaghetti (<100g)
  • 2 teaspoons olive oil
  • ½ clove garlic, sliced
  • 2 anchovies, sliced
  • Chilli flakes, ~1/4 teaspoon or as desired
  • 1 tablespoon grated Parmesan

Cabbage and Parmesan salad – serves 1
  • 1 cup thinly sliced cabbage (common or red cabbage – see note above)
  • 1/3 cup grated carrot
  • 10g Parmesan, shaved with vegetable peeler
  • 2 teaspoons olive oil
  • 1 teaspoon apple cider vinegar
  • Salt and pepper to taste

Method:
Zucchini pasta
  1. Heat oil in small fry pan
  2. Add sliced garlic and heat for 1 minute to add flavour into the oil
  3. Remove garlic slices from pan and discard
  4. Add anchovies and chilli and heat for 2 minutes, stir
  5. Add zucchini and heat for 2 minutes, stir
  6. Transfer to a plate and stir through parmesan

Cabbage and parmesan salad
  1. Add cabbage, carrot and parmesan to a bowl and combine
  2. Add olive oil, vinegar and salt and pepper


Nutrition Information/serve:

Energy

1509kJ

Protein

16g

Carbohydrates

8g

Fat

28g

Saturated fat

8g

Fibre

7g

Sodium

870mg

Calcium

379mg


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