Low FODMAP chicken stock

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Cooking low FODMAP Chicken Stock
Reducing low FODMAP Chicken Stock



Low FODMAP Chicken Stock

  • 3 chicken carcasses
  • 2 large carrots roughly chopped
  • 1 parsnip chopped
  • green tops of 1 bunch of spring onions roughly chopped
  • 3 large or 4 small bay leaves
  • 2 springs of thyme
  • 5 juniper berries
  • 8 peppercorns
  • water to cover ingredients in large pot

Place all the ingredients in a large pot with a lid and place on a low heat. Cook gently for an hour or so to release the flavour of all ingredients. Then boil  more rapidly to reduce the water by about a third. Do not add salt as this can be added more accurately to any dish you make with the stock.

Let it cool and then strain through a fine sieve into a bowl. Place the bowl in the fridge for 12 hours and cover with cling film. This is to allow the fat to rise to the surface. You can then remove this with paper towel or a spoon.

Use the stock in recipes such as the fennel risotto (with duck or chicken), or as the basis for a delicious full flavoured chicken soup!

You can freeze leftover stock in ice-cube trays and, when frozen, remove into zip-lock bags in the freezer to use in small quantities – very convenient!


Fennel and Chicken Risotto

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This is a white Milanese style risotto and provides some much needed fibre which can be lacking in a FODMAP diet. It provides for 2 small servings, so double the quantities if you are feeling a little hungrier!

(for 2 people)

  • 1/2 bulb of fennel, top cut off, cored and sliced into pieces
  • 3 handfuls of arborio rice
  • 1 tablespoon garlic oil (try Cobram Estate’s garlic flavoured oil)
  • 1/3 glass white wine
  • 1 litre low FODMAP Chicken stock (see my recipe)
  • 2 bay leaves
  • sprig of thyme
  • handful of green beans, trimmed and cut into small pieces
  • 1 chicken breast or 4 chicken tenderloins cut into chunks
  • ground black pepper
  • salt
  • parmesan cheese (in a block)


Fry the rice in the garlic oil in a cast iron or other heavy based pan (with sides) for a minute or

Stirring the risotto
Stirring the risotto

two. Add the white wine, bay leaf and thyme and allow the wine to cook off as you stir the rice. Add the sliced fennel and the low FODMAP chicken stock, a ladle full at a time. (You do not need to heat it.) Keep stirring gently and keep on a low heat as you do not want the chicken you add later to become tough.  This is not a race!

Once you have added two or three ladles

Adding the chicken
Adding the chicken

of stock add the chicken pieces. Keep stirring and adding stock until the rice is almost cooked. At this point add the green beans. I do not add them early as I do not want them to be grey but a lovely bright green!



You may need to add a little more or a little less stock depending on the exact amount of rice you started with.  Taste the rice. It should be just cooked and not mushy.  Pull out the bay leaves and thyme stalk.

The finished risotto in the pan
The finished risotto in the pan

Season with salt and pepper to taste at this point. Once the rice is just cooked, turn off the heat and add the chopped fronds from the top of the fennel and portion into two bowls. Grate fresh parmesan over the top.




Kale and Walnut Pesto – low FODMAP

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This is an extremely tasty and well tolerated addition to the traditional basil and garlic pesto taught to me by my friend Lauren. All quantities are approximate!

Ingredients – amended as of 12/08/15

I bunch of washed Kale leaves (stripped from their tough stems)
1 – 1&1/2 cup Walnuts or a mix of Walnuts and Almonds
1/2- 3/4 cup Extra Virgin Olive Oil
Slosh of garlic infused olive oil (here in Australia I use Cobram Estate’s product)
1 tsp salt
Ground black pepper
1/4 -1/2 cup  lemon juice (juice from 4 small lemons)
100g pecorino or parmesan cheese, in small chunks or grated


Stuff the kale and salt into the bowl of a large food processor. Process until finely chopped.

Adding the walnuts to the chopped kale
Adding the walnuts to the chopped kale

Add the rest of the ingredients and process until a paste forms. If the paste does not form a fairly smooth consistency that can be spooned into a dish, add more olive oil and/or lemon juice to suit your taste. This pesto should be quite lively and the lemon should be a dominant flavour.

When you are happy with the consistency, you will have a LARGE bowl of pesto. You can use this on gluten free pasta, as a dip, on sandwiches, to mix with gluten free breadcrumbs as a stuffing and for many other uses. I mainly use mine on pasta and as a dip with gluten free crackers (in moderation).

Kale Pesto frozen in glass container
Kale Pesto frozen in glass container

To keep it fresh place the amount you will use in the next two or three days in a bowl
in the refrigerator covered with olive oil and then with cling film. I freeze the rest in little containers – just enough for one recipe so I always have some on hand!  Here is some that I have frozen….

While nuts should only be eaten in moderation on a low FODMAP diet (excluding pistachios and cashews which should be avoided entirely), the amount of nuts and hard cheese per serving here should not pose a problem. If you find the pesto too “nut rich” and/or the cheese is a problem, you can always reduce the nuts, omit the cheese and just make a lemony kale and olive oil sauce/paste in the same way: or  simply add more kale. 

Defrosted Kale Pesto
Defrosted Kale Pesto

Gluten free Raspberry Coconut Tea-cake (also low FODMAP)

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A delicious, easy and quick cake for afternoon tea! As I noted in the Chocolate Chocolate Chip Cookie Recipe, there is nothing wrong with occasional treats like this in any diet. The Dieticians’ Association of Australia recommends against sugar-free diets and in fact says that sugar should comprise 10% of your daily energy needs! So enjoy a piece of cake now and then….

Finished Coconut Raspberry CakeFinished Coconut Raspberry Cake
Finished Coconut Raspberry Cake


125g butter
1/2 cup sugar
1 tsp vanilla extract
1 cup gluten free flour (or use a mix of rice flour, potato flour and tapioca flour – see NB below)
1 heaped tablespoon coconut flour
3/4 cup lactose free milk (or rice or soy milk. If using soy milk it must be made from soy isolate as whole bean soy milk is not low FODMAP)
3 tsp gluten free baking flour
2 eggs
1/2 cup fresh or frozen raspberries


Preheat oven to 200C. Line a round 23cm baking tin and grease the sides. This does not need to be a very deep tin as this is not a large cake!

Cream butter and sugar and add vanilla extract. Beat in the eggs one at a time.  Add the

Adding the coconut flour and milk
Adding the coconut flour and milk

flour and baking powder and beat slowly at first and then on high for 1-2 minutes.  Add the coconut flour and 3/4 cup milk. Again beat them in gradually and then beat for another 1-2 minutes on high. Add all the milk even if it seems too much as coconut flour is very absorbent. You should have a smooth batter that is not runny but drops easily from a spatula.

Spoon into the lined tin and smooth the

Placing the raspberries on top
Placing the raspberries on top

mixture flat. Scatter raspberries on top or make a nice pattern as I have done! Press them slightly into the batter (they will sink slightly as the cake cooks.) Cook for 35-40 minutes until golden brown or
until a skewer when inserted comes out clean. Cool in tin until lukewarm and invert on to a towel or rack, place a serving plate on the base and flip cake the right way up.

Dust with gluten free icing sugar if you wish. Serve warm. Lovely with a cup of tea!

NB. If using a mix of your own flours, use a ratio of one cup of fine rice flour to 1/3 cup potato flour and 1/3 cup tapioca flour. Add 1/2 tsp Xanthan gum if you have some. Mix together using a whisk and sieve to mix several times.

Low Fructose Easy Buckwheat Pancakes (with Raspberries and Yoghurt) GLUTEN FREE

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Finished Buckwheat Pancakes
Finished Buckwheat Pancakes

This is one of my favourite recipes and I play with it all the time. This is my current (easiest) version. I find that Buckwheat (especially wholemeal buckwheat)  is a very dry flour and tapioca is a very sticky flour but they are perfect together! And both gluten free – YAY!

I often make variations of this recipe and fill them with combinations of various berries and a little greek yoghurt (for those who can handle it), or just lemon and white sugar. Raspberry jam is also another favourite! A treat filling is one of Mayvers new nut spreads (Hazelnut and Cacao is a favourite) – just not too much!!! (Above shows blueberries and greek yoghurt).

This recipe is really easy, but the batter is best made the night before.


1 cup wholemeal Buckwheat Flour (I use Red Mill)
1 cup Tapicoa flour (I use Red Mill or the one from the Chinese supermarket)
2 tsp gluten free baking powder
2 x 60g free-range eggs
1 tablespoon brown sugar
1 cup lactose free skim milk/oat milk/rice milk to start
butter to fry with

Suggested Fillings:

  • Greek low fat yoghurt & Berries
  • Lemon and white sugar
  • Mayver’s nut spreads
  • Ricotta, Gluten free icing sugar and Lemon rind (for coeliacs)
  • Nutella (for those without lactose intolerance)
  • Maple Syrup (if you are coeliac but not fructose free)
  • Honey (if you are coeliac but not fructose free)
  • Brown Rice Syrup (if you are eating fructose free)


Sift flours and baking powder into a large bowl, add brown sugar. Crack in eggs, and add milk. Whisk in the milk until a stiff batter forms and then keep adding liquid until the batter is the consistency you like – runny for thin pancakes, thick for pikelets etc. For best results leave in the fridge overnight to thicken and allow the flour particles to take up liquid evenly.

Set the pan on a low heat. I find it easiest to pour the batter into a jug to use, and then put a small knob of butter into a fry pan, add a set quantity of batter and swirl the pan so that the bottom is coated (for thin pancakes).  Once the bubbles on the top of the pancake have popped it is ready to flip, so loosen the bottom, and over it goes!, Cook for a minute or two on the other side and it’s ready!


Roll up with your chosen filling and eat with abandon – yum!!

Low FODMAP Muesli Bar (worth eating!)

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These muesli bar are delicious and cane sugar free. They contain moderate amounts of nuts, seeds and a little dried fruit so are not suitable for the elimination phase of the Low FODMAP diet. However if you know you handle some of these things, they makes a delicious change from the usual gluten free brownies or cupcakes so often found  in cafes.

They are also coeliac friendly in that they contain no wheat, barley, rye, oat or spelt. (You would however need to use 1 cup of rice syrup rather than half barley and half rice and of course check all other ingredients to ensure that they haven’t been contaminated with gluten. They are very filling!)


2 cups brown rice flakes
1/4 cup LSA (Linseed, Sunflower Seeds and Almonds ground up) not essential
1/4 cup sesame seeds
1/2 cup sunflower kernels
1/4 cup pumpkin kernels
6 dried apricots finely sliced

Aldi Cranberries - sweetened with sugar
Aldi Cranberries – sweetened with sugar

1/4 cup dried cranberries sweetened with sugar only NOT high fructose corn syrup
1 cup gluten free plain flour (I used my own mix containing Xanthan Gum)
135g butter
1 cup brown rice malt syrup
1 egg
2 tsp gluten free baking powder

Rice Malt Syrup - alternative to sugar
Rice Malt Syrup – alternative to sugar


Thoroughly mix well all dry ingredients in a large mixing bowl. Make a well in the centre.

Melt the butter and syrup in a pot over a low heat and when liquid, beat in the egg and baking powder. Pour immediately onto the dry ingredients and mix well. Press into a leamington tray lined with baking paper and bake for 20 mins at 180C fan forced or 200C.

Cut into muesli bar sized fingers or squares whilst still hot and leave to cool in the tin. Break apart when cool.

FODMAP Muesli Bars
FODMAP Muesli Bars

These muesli bars are nutty but not terribly sweet to my taste. A good thing I think!

Low Fructose Chocolate Fudge Balls

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And just for something to make on a Saturday afternoon….(good for lunch boxes!)

Low Fructose Chocolate Fudge Balls

All quantities are approximate!

Chocolate Coconut Balls
Chocolate Coconut Balls


In a food processor place the following:

  • 1 cup oatmeal (if you can tolerate oatmeal. Do not use if coeliac.)
  • 1.5 cups walnuts
  • 3 tbsp chia seeds
  • 3 tbsp sesame seeds/pumpkin kernels
  • 1 cup shredded coconut
  • 1/3 jar rice malt syrup
  • 1/2 cup cocoa
  • 1 tbsp vanilla extract
  • 1/4 jar coconut oil (solid in cooler months)


Pulse to break up nuts. Add all other ingredients and process until well combined and the mixture forms crumbs. Press some of the mixture together. It should stick to itself so you can roll it into balls. If not, add more rice malt syrup and maybe a little more coconut oil. If too wet, add a little more oatmeal and/or shredded coconut. If not  sweet enough, add a little more rice syrup. You get the idea! It should be a fudgey sticky but still firm mixture when you have finished playing.

Now leave the mixture to sit as the chia will expand and suck up some of the liquid! 10 – 20 minutes will do it. Roll into balls either the size of marbles or golf balls depending of how greedy you are and press shredded coconut around the balls. Refrigerate until firm enough to eat.

Makes 12 – 20 depending  on size.

This contains lots of healthy fats and is VERY delicious. It will fool your fructose eating friends. It could be made gluten-free for coeliacs by substituting the oatmeal for a gluten-free cereal, and checking all packets to make sure all other ingredients are labelled “gluten free”. This would give a similar result. I have also made this with Buckwheat puffs (they are only medium fructose friendly though) and rice flakes (but this gave a slightly crunchy result!).

The picture actually shows the version made with rice flakes and pumpkin kernels.

Inside of Chocolate Fudge Ball
Inside of Chocolate Fudge Ball