Lemon and Roast Pumpkin Risotto with Duck

As long as the pumpkin is kept to a small serving per portion in this risotto, it is a delicious accompaniment to roast duck as the lemon and sage is a nice foil for the fattiness of the duck.

Ingredients (for two people)

Lemon Risotto with Roast Duck
Lemon Risotto with Roast Duck

3 handfuls of arborio rice
1 litre of low FODMAP chicken stock (from powder or liquid) or try mine
a 1/3 glass white wine
a few sprigs of lemon thyme (or alternatively some dried lemon myrtle)
a dash of Cobram Estate lemon flavoured Olive oil
a dash of Cobram Estate garlic flavoured Olive oil
1/2 butternut pumpkin cut into cubes and roasted on an oven tray with a little garlic oil
a few fresh sage leaves – some cut up and three or four left whole
two pre-roasted duck Marylands – Luv a Duck in Australian sells these in the supermarket
Parmesan or Pecorino (to grate over the top)


Roast the pumpkin and let cool.

1 hour before you want to eat, place the duck marylands in a small dish in a preheated 180C oven and add a little extra chicken stock to that included in the pack.

Fry the rice gently in the flavoured garlic oil until translucent. Add the wine and cook off. Add the lemon thyme, the chopped sage leaves and two ladles of chicken stock. (You do not need to heat the chicken stock.) Keep adding chicken stock and stirring gently until the rice, when tasted, is almost cooked.

At this stage, add the pumpkin and gently stir it through the risotto. You can fry the sage leaves in some butter in a separate pan to make the crisp and use them as a garnish, or add them whole to the risotto at this stage. Keep stirring gently, adding a little more stock until the rice is cooked, but not mushy. Dress with the lemon flavoured olive oil to taste. It’s strong, so only use a little! Check for salt and pepper and add as needed.

Plate into two serves, garnish with the cooked sage leaves if used, and some fresh parmesan or pecorino. Place a roasted duck maryland on each plate.

A delicious combination of lemony sage risotto and rich duck. Yum!

Low FODMAP chicken stock


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!


Low FODMAP Grilled Mediterranean Marinated Vegetables (and Pasta Salad)

Low FODMAP Grilled Mediterranean Marinated Vegetables

More of a recipe idea than a recipe, this recipe for marinated grilled FODMAP friendly vegetables gives a versatile dish that can be used in many ways. As a dish in its own right, as an accompaniment to meat or fish or used in the second recipe below to create a tasty substantial pasta salad. It is also of course gluten-free!


2 medium zucchini
1 medium eggplant
1 red capsicum
Vinaigrette made from 75ml white balsamic or other mild vinegar, 50ml garlic oil and salt and pepper.
Spray canola oil


Wash and cut the ends off the zucchini and eggplant. Wash and core the red pepper.  Using either a mandolin or sharp cook’s knife slice the eggplant and zucchini lengthwise into 1/2 – 1 cm slices. Cut the red pepper into large pieces.

Lay the red pepper on a baking paper covered tray and cook on the top shelf of the oven on 200C until the skin is blistered and blackened in places. Remove and place in a bowl. Cover with cling film, and leave until cool. The blistered skin will then peel easily.

Spray a ridged grill pan with oil. On a medium to high heat grill the slices of eggplant and zucchini on each side, turning once. Spray with oil before turning over. The zucchini should still have some body but the eggplant slices should be soft. Continue until all slices are grilled. Place in a dish or plate and pour over the vinaigrette whilst still warm. Add the slices of peeled red pepper. Mix the slices so all are covered with vinaigrette. Leave until cool.

These can be eaten as a salad, an accompaniment to meat, or used in the following salad.

Low FODMAP Mediterranean Vegetable Pasta Salad


1/2 packet gluten free short pasta cooked until al dente
Handful of pitted kalamata olives
The green part ONLY of one spring onion
1/2 of the recipe for Grilled Mediterranean Marinated Vegetables above
50g toasted pine nuts/pumpkin kernels
Juices from the grilled vegetable recipe above.
Grated or shaved parmesan cheese to taste.


Slice the vegetables into long strips and then in half. Place in serving dish. Slice the spring onion top finely and add to the dish along with the other ingredients. Add the juices from the marinated vegetable recipe above. Stir well and grate some parmesan cheese over the top.

This is a very versatile recipe, and you can of course add other ingredients such as cubes of haloumi or feta cheese, substitute the vinaigrette for some garlic free pesto, or add cubes of roasted jap pumpkin instead of the vegetables.

NB. All information regarding suitable low FODMAP ingredients is sourced from the Monash University (Australia) reference book (ed. 5) and App.