I’ve recently transitioned back to the low FODMAP diet, following the recommendation from my dietician, as my gut has been giving me problems again.
The low FODMAP diet reduces foods that may give people stomach pain and discomfort. I usually do the diet for 6 weeks or so, and then when I’m feeling better I slowly introduce other foods.
If you are not familiar with foods eliminated from the diet, head over to the the MONASH website to read more.
Although the diet is pretty restrictive, I’ve been changing up some of my favourite recipes to suit a low FODMAP lifestyle.
These pancakes are 100 calories each, and because of the extra protein, the meal keeps me full until lunch.
Why is protein for breakfast important?
Protein is an important macronutrient for muscle growth, tissue repair and recovery. You want to make sure you are getting a healthy serving of protein in the morning so that your body can use the day to develop and maintain its lean muscle. Protein also helps to keep you full, so having it for breakfast stops you from getting ravenously hungry at 3-4pm and binging on unhealthy foods in the pantry.
The protein powder in the recipe: The protein powder you choose really makes the pancake – so make sure you choose a protein powder you enjoy the taste of. Prana Plant Protein and Vida Glow are two of my to-die-for brands, as I really crave a sweeter protein mix, and I prefer plant-based formulas. Note that soy protein is not low FODMAP, go for brown rice protein or pea protein.
The Recipe
You will need:
25g Chocolate Protein Powder
1/3 Cup rolled oats (Use coconut flour for the gluten free option)
100ml almond milk
Pinch of Salt
Pinch of Cinnamon
1 egg or 1 tbsp chia seeds
1/4 tsp baking powder
Coconut oil for cooking
Peanut butter, blueberries (no more than 40g), chopped banana for topping (no more than 100g).
Blend all the ingredients in a blender to form a thick batter
Heat a fry-pan to a medium-high heat and grease pan with coconut oil.
Pour the batter into circle shapes the size of your palm and cook each for about 3 minutes. Flip when you first see bubbles forming on the top of the batter.
Thankfully its been warm, sunny weather in Sydney, and as we FINALLY turn into Summer and Uni has finished, I’ve been trying to catch up with all my friends whenever I can around work.
I’ve been dotting around Sydney trying some good (and not so good) places. There are a couple I would highly recommend.
Flowerchild is a sweet little cafe in both Brookvale and Chatswood and I’ve managed to go to both in the past fortnight. It’s has dainty, flower embellished decor and serving up platters that look more like works of art than meals.
I’ve also been having scone cravings lately. I’ve tried baking some myself, but my favourites are from The Tea Cosy in the Rocks. We indulged in cheesy scones with smoked salmon, sour cream and chives, alongside some classic scones with strawberry jam, thick cream and Nanna’s Apple Pie Tea. This was a fruity, warming black tea that reminded me of Christmas – you can buy it in their shop!
I also tried out Momo Bar in Manly, who brought the Poké trend to Sydney. I had the Tiki Bowl: edamame, cabbage, seaweed, ginger, onion, carrot and fried shallots, with roasted sesame sauce. Delicious!
Another thing I’ve caught onto lately is the health shot trend. These supposedly prevent you from low immune, and at first I was a little sceptical.
However, after looking into the argument for them, it makes a lot of sense – it’s a little shot packed with all the good-immune-boosting stuff.
I’ve been making my own health shots to accompany morning tea. They are bitter and slightly off-putting so you will need a palette cleansing chaser. I blend kale, mixed leafy greens, water, turmeric, and chia seeds.
If you’re struggling with low immune, or just want to boost your daily nutrients, it’s something I would try!
Reading over and editing this post I realised how many times I used the word Spring. I’m sorry but unfortunately Oxford dictionary doesn’t have any good alternatives.
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We’re getting to the end of Spring over here in Australia, and although I’m excited about the beachy climate that summer is bringing, it’s sad to see those cool, breezy Spring days fade away.
Because Spring is the season before Summer, it’s the time every gym membership goes on sale, Halloween stashes quickly get thrown out, and green smoothies and salads are glorified.
The idea of munching on a bowl of bitter green leaves drizzled with vinaigrette sounds highly unappetizing to me, but with the right ingredients they can taste great and they ensure you are packing your daily greens in.
So, I created the perfect Spring salad, with protein, healthy fats and a range of different flavours.
You will need:
1 medium tomato – reduce risk of heart disease and cancer
135g tinned salmon – rich in omega 3 fatty acids and a great source of protein.
Mixed green lettuce leaves
Drizzle of extra virgin olive oil
Heaped tsp of dried chia seeds – high in omega 3s, fibre, and provide a delicious crunch to the dish.
I’ve always been interested in trying out different diets I discover (Banting, Keto, Paleo, Vegetarian, Mediterranean you name it). Except I’ve always had a hard time with straight veganism, because of how many food groups it cuts out.
The benefits that the Vegan diet provides to the environment and to animals are undeniable. (If you have any shred of doubt about this check out the facts here).
However, I am sceptical about whether it is a viable option for maintaining balanced nutrition and fuelling my body with everything it needs to function. Whilst I am surethat there are ways to get all required nutrients whilst being vegan, as there are fewer options to choose from, it requires a commitment to ensure that the body is deficient in anything.
To elaborate; when committing to a vegan lifestyle you must ensure you are still getting enough protein (1.3 x your weight in kilograms, in grams), iron, omega 3 fatty acids, zinc.
So, I decided I was only allowed to judge it once I’d given it a go, and try being the all-scary, waiter-frustrating, plant-based eating, VEGAN. For a week.
Sunday DAY ONE
I’ll start here by admitting that the vegan diet was meant to start yesterday (Saturday). However come Saturday lunchtime, with the all-good intentions of being vegan, I bought Dal and Naan from an Indian shop I wasn’t familiar with. When my food arrived I found the Dal was made with creamy ghee butter and the Naan was smothered in cheese. With my steaming Dal and gooey, cheesy naan staring up at me, I decided veganism would have to wait until Sunday.
Hint 1: When ordering out at new places, always ask what ingredients are in dishes.
Sunday, my first day of being vegan. My boyfriend and I went out for brunch at a local cafe that does the generic big brekkies, bircher muesli’s, porridges, pastries etc. for breakfast. I was shocked to find that not one of the twenty-or-so dishes were vegan. I had to Build My Own Brekkie and ordered half an avo, roasted cherry tomatoes, and a slice of toasted sourdough for AU$12.50.
For dinner, I went out with a friend to Coco Cubano, a restaurant that serves flavour-packed Cuban food, including Fajitas, Nachos, Pressed Sandwiches, Burgers, Burritos, Churros and exotic cocktails (reminds me of an up-market Guzman Y Gomez). I went with their quinoa salad – and opted not to have a topping of chicken/steak/halloumi – with a side of guacamole and plain corn chips. My problem: The meal was delicious, but I was still peckish afterwards. I had to have a handful of roasted cashews and almond milk tea to save me rolling about with hunger pains all night…
Monday DAY TWO
I didn’t have any big plans today (eating-wise) but I did have my weekly Game of Thrones night with my friend, where she always cooks dinner for me. I have to admit, I did feel a little uncomfortable mentioning that I was Day Two of my vegan streak, and when I sheepishly mentioned my diet restrictions I realised I had to bring a dish along so I wouldn’t be a pain.
Hint 2: Offer to cook/bring your dishes to other’s houses.
Tuesday DAY THREE
I worked all morning and decided to treat myself by going out for a late lunch afterwards (a habit that’s become a little too regular lately). Usually, I would head for Guzman Y Gomez, Sushi Train, or Grill’d, but I spotted a restaurant that’s recently opened up, called Nudefish Poké. I chose to go with the Down to Earth poké bowl which hosted tofu, mushrooms, beetroot, pickled carrot, ginger, snow peas, radishes and tamari almonds, brown rice and avo in a salty-sweet soy sauce. I definitely wouldn’t have usually chosen this option, but it turned out to be a delicious choice I’ll go for again.
Wednesday DAY FOUR
I was off to uni today, which meant I needed a big, filling breakfast if I was going to last the day without breaking the budget and splurging on another bought lunch. I put together a homemade brunch, taking inspiration from Niomi Smart’s Butternut Cashew Wholemeal Pasta (she calls it vegan Mac n’ Cheese), which filled me up until 4pm.
I realised here that I was halfway through the diet. Had I noticed any changes in my mood/appearance/health? To be fair, I was only four days in, but I had noticed my skin had mysteriously cleared up – it was looking a lot fresher and livelier… could cutting out animal products be working?
Thursday DAY FIVE
Thursday was a full on day of work and uni, but I managed to squeeze in a quick dinner at Sushi Train with a couple of friends. Straying away from my usual sashimi, soft shell crab and tuna/avocado rolls, I went for the avocado seaweed salad (with soy sauce dressing), a large bowl of miso soup packed with creamy tofu, and edamame beans. The meal combo was so good, that I’ve decided I’m going to go for it the next time I’m there, regardless of being vegan or not.
Friday DAY SIX
I’m coming to the end of my seven days, and I’m in shock that I’ve made it so easily… I thought I’d slip up with the temptations of baked goods, Gelato, creamy sauces and chocolates that had been staring at me from shop windows all week.
On the way home from work I stopped by at McDonalds, to check out if the menu had any vegan options – I was expecting to be told that I would only be able to have a glass of water. To my surprise, that was not the case.
Hint 3: The sodas, apple pie, bread, hash brown’s and juices are all vegan approved.
Saturday DAY SEVEN
I’ve come to the end of my vegan week and went out with a bang with dinner at one of my favourite Indian restaurants; Cumin.
The Verdict: I had a wonderful week exploring new food options and meals, and I respect the lengths Vegan’s go, to protect animals, their health and the environment. However, the limitations with ordering out, and the guilt I felt inconveniencing others when I ate at their houses were major drawbacks for me.
However, noticeable changes in my mood, skin and weight (after just one week) has motivated me to look for more animal product alternatives (nut butter, nut mylk, soy mylk and egg replacers) and to cut down on my meat intake.
Do you have any diets you swear by? Let me know xx
Bread & Circus Wholefoods Canteen combines fairytale and farmers market in Alexandria’s very own Foodie Warehouse. The cafe was just a 15 minute stroll from Erskineville station.
This cafe gives a new meaning to flexitarian, with great brekkie and lunch options that let you unleash your inner vegetarian (with some cheats).
For breakfast, you can choose to indulge in biodynamic eggs flavoured with parmesan, herbs and truffle oil, or treat yourself to their must-have cardamom spiced banana bread. Each meal is around $20, but if you don’t want to break the budget you can get fluffy biodynamic essene bread with avo for $10.
For lunch you can discover roasted beetroot topped with warm goats cheese or keep an eye out for their ‘sandwich boxes’ with preservative free ham or grass-fed sustainable beef. The menu changes daily, so you’ll want to go back again (and again) for more.
Get your coffee fix with their blends that use beans from Columbia and Guatemala. Tea junkies are spoilt with an array of black and herbal delights, my favourite was the Himalayan Earl Grey.
The canteen has a dreamlike feel with its light wood benches and pastel pink walls, which are bountifully decorated with fresh fruits and veggies.
I went with a close friend, and it was the perfect cafe for brunch to catch up, so definitely make a date and enjoy this hidden gem.
CLARE HOPKINS 