Food for health
dietitian
dietitian
Sun, sweat and sandy toes can mean only one thing, summer! Once the sun comes out and the temperature rises many of us like to switch up our breakfast from a warming winter wonder to a vibrant summer brekky often full of summer fruits. With so many fruits coming into season it’s important to know which ones are low FODMAP. Choosing and eating fruits in season means the fruit is sweeter, riper and supports our farmers. Unfortunately, many of the Aussie summer faves such as mangos and cherries are high FODMAP. But there are plenty of seasonal low FODMAP fruits to enjoy this summer. So what does that look like for those on a low FODMAP diet? Here are a few suggestions on how to liven up your breakfast this summer.
Summer screams strawberries, blueberries, and raspberries. Good news is strawberries are low fodmap and blueberries and raspberries can be enjoyed if limited to ¼ of a cup. In a rush of a morning? A smoothie is a perfect way to start a 35-degree day, it’s “berry” delicious! Try our strawberry, blueberry and lime smoothie as a delicious option!
Got a bit more time in the morning or want a fun Sunday brekky the kids can get involved in? Then these berry pancakes are a crowd-pleaser, fun to make and decorate (they make for a delicious dessert too!).
Trusty overnight oats are a tried and true summer brekky classic. Give this overnight oats recipe a summer twist by swapping out the peanut butter and cinnamon for passionfruit and top with your choice of summer berries.
Watermelons are the star attraction of a fruit salad but are off the menu for those on a low FODMAP diet. Never fear! There are more melons than watermelon. Rockmelon (or cantaloupe) and honeydew melon get the tick of approval and are a great addition to any fruit salad for brekky. Quick, easy and full of the micronutrients and fibre we need to take care of our body and our gut. Give this refreshing breakfast a try.
Melon Mojito fruit salad: Dice ½ cup of honeydew melon, rockmelon, pineapple, and a handful green grapes into a bowl. Scoop in the flesh of one kiwi. Combine and top with fresh mint and a squeeze of fresh lime.
A classic, family-friendly breakfast. The good news is that some of the all-time cereal greats are low FODMAP such as Cornflakes, Rice Bubbles and Gluten-Free Weet-Bix. Try jazzing them up with your choice of low FODMAP milk such as almond milk, fresh strawberries and banana, and lactose-free yoghurt. If muesli is more your thing, there are low FODMAP options available, look for FODMAP friendly options such as Carman’s original fruit-free muesli.
The eggcellent news is that eggs are low FODMAP. They’re also a source of protein and B vitamins. Enjoy them any way you like; poached, fried (with olive oil), or scrambled (using a low FODMAP milk alternative) served on two slices of gluten-free bread or good old dippy eggs and soldiers: boil two egg for around 5 minutes to get that runny yolk. Best serves with GF toast soldiers and vegemite, one of my faves and a hit with the little ones!
Rhubarb is often associated with Christmas and for most of us, it’s not a common go-to fruit. Variety is the spice of life and including fruits that might not be your regular go-to can provide nutrients you may not always get from other foods whilst at the same time feeding your good gut bacteria. Rhubarb is often stewed to bring out its sweetness try this stewed rhubarb, mandarin with star anise and ginger recipe to top off your oats, pancakes or enjoy on GF toast for a Christmas flavoured brekky. Or, swap out the star anise and ginger for mint and a squeeze of lime for a fresh, zesty flavour.