Monday Fried egg on toast with spinach & bacon 1 banana Tea/coffee (optional) 1 slice banana bread (recipe attached) Glass of lactose-free milk 1 gluten-free bread roll/2 slices of bread with sliced fresh meat, cucumber, salad leaves, 2 slices tomato, slices of radishes, grated carrot 1 slice of melon A mix of vegetable sticks (1/4 carrot, 1/4 red pepper, 1/8 celery, 1 radish, 1/4 bulb fennel, 1/4 zucchini - choose 3) dipped in tahini with crackers or make a small salad with the ingredients and dress with olive oil, vinegar/ lemon, salt and pepper. Glass of water. Quinoa & hazelnut Chicken Salad (recipe attached)
Quinoa & Hazelnut Chicken Salad Serves 4 Ingredients Method 1 cup quinoa, rinsed 1 1/2 cups water 1/4 tsp salt 2 cups cubed cooked chicken (such as from a rotisserie chicken) 1 cup roasted, unsalted hazelnuts 6 slices bacon, cooked crisp, drained and crumbled 1 stalk celery chopped 4 spring onions, sliced (green parts only) (optional) Lettuce, broken up 1. 2. 3. Bring quinoa, water and salt to a boil in a large saucepan. Reduce heat to low, cover and simmer until quinoa is tender and water is absorbed, about 20 minutes. Cool quinoa. In a large bowl, combine the cooled quinoa, chicken, hazelnuts, bacon, celery and green onions. In a small bowl, stir together the mayo, lemon juice, salt and pepper. Stir this dressing into the quinoa mixture. Refrigerate overnight before serving for best results. 3/4 cup light mayonnaise 1 tbsp lemon juice 1/4 tsp salt 1/4 tsp ground black pepper.
Banana Bread Ingredients Method 2 bananas 2 eggs 1/4 cup unsalted butter, melted 1 tsp vanilla extract 1/2 cup sugar 2/3 cup white rice flour 3 tbsp potato starch 3 tbsp tapioca flour 1 tsp ground cinnamon (optional) 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1. 2. 3. 4. 5. 6. Preheat oven to 180 degrees. Lightly grease a loaf pan. In a large bowl, mash the bananas with a fork. Add the eggs, melted butter and vanilla extract. Stir until smooth. In a medium bowl, sift together the rice flour, potato starch, tapioca starch, cinnamon, baking powder, soda and salt. Add the sugar. Add the flour mixture to the banana mixture and blend well. Pour batter into prepared loaf pan and bake for 35 to 40 minutes, or until a toothpick inserted near the center comes out clean. Cool and slice.
Tuesday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 1/2 cup paw paw Weak tea or coffee (optional) A mix of vegetable sticks (1/4 carrot, 1/4 red pepper, 1/8 celery, 1 radish, 1/4 bulb fennel, 1/4 zucchini - choose 3) dipped in peanut butter with crackers or make a small salad with the ingredients and dress with olive oil, vinegar/lemon, salt and pepper. Glass of water. Quinoa & Hazelnut Chicken Salad (leftover) A handful of nuts 1 slice pineapple Roast beef 1 roast potato & 1/2 carrot 1/2 cup broccoli
Wednesday Scrambled eggs with grated cheese and parsley on gluten-free toast 1 orange Weak tea or coffee (optional) 1 slice banana bread Glass of lactose-free milk 1 gluten-free bread roll/2 slices of bread with roast beef, cucumber, baby spinach leaves, 2 slices tomato, alfalfa sprouts, sliced fennel 15 grapes A mix of vegetable sticks (1/4 carrot, 1/4 red pepper, 1/8 celery, 1 radish, 1/4 bulb fennel, 1/4 zucchini - choose 3) dipped in mature cheese with crackers or make a small salad with the ingredients and dress with olive oil, vinegar/lemon, salt and pepper. Glass of water. Garlic Oil & Rosemary Roasted Salmon (recipe attached) Mashed potatoes 10 green beans
Garlic Oil & Rosemary Roasted Salmon Serves 4 Ingredients Method 500gms salmon fillet, patted dry 1 tbsp garlic-infused oil 1/4 tsp sea salt 1/4 tsp fresh ground black pepper 1/4 tsp dried, crushed rosemary (or 1 tsp. fresh) 1. 2. 3. Place salmon on a large baking tray. Drizzle with the garlic oil. Sprinkle with salt, pepper and rosemary. Place in a cold oven. Turn the oven on to 180 degrees. Set your timer for 25 minutes and then the salmon will be done. Using a spatula, transfer the salmon to a serving platter.
Thursday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 1 kiwifruit Weak tea or coffee (optional) Crackers with cottage cheese & alfalfa sprouts Glass of lactose-free milk Feta cheese, tomato and leftover salmon on gluten-free toast Paw paw (1/2 cup) Handful of mixed nuts Mixed salad with tuna, boiled eggs and low Fodmap salad vegetables Sliced gluten-free bread/bread roll
Friday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 2 slices of pineapple Weak tea or coffee (optional) 1 slice banana loaf Glass of lacotse-free milk Small salad of chicken, grated carrot, baby spinach leaves, tomatoes, sliced zucchini with gluten-free bread roll 20 blueberries A mix of vegetable sticks (1/4 carrot, 1/4 red pepper, 1/8 celery, 1 radish, 1/4 bulb fennel, 1/4 zucchini - choose 3) dipped in canned fish with crackers or make a small salad with the ingredients and dress with olive oil, vinegar/lemon, salt and pepper. Glass of water. Lamb Chops with Dijon-Herb Pan Sauce (recipe attached) Baked chips and sliced zucchini
Lamb Chops with Dijon-Herb Pan Sauce Serves 4 Ingredients Method 500-600gms lamb chops Sea salt and freshly ground black pepper 1 tbsp extra virgin olive oil 1/2 cup Low-FODMAP Chicken stock 1/2 cup dry white wine 1 tbsp Dijon mustard 2 tbsp fresh lemon juice 2 tbsp butter 3 tbsp chopped fresh chives 1 1/2 tsp chopped fresh rosemary 1. 2. 3. 4. 5. Season the lamb chops with salt and pepper. Heat the oil in a large skillet over medium-high heat. Sear the lamb chops until golden brown and medium rare about 3-5 minutes each side. When chops are done, transfer to a serving platter and cover with aluminum foil to keep warm. Reduce heat to medium-low and de-glaze the skillet by carefully pouring in the broth and wine, scraping up any browned bits. Simmer until broth and wine have reduced by half. Stir in the Dijon and lemon juice and simmer one minute more. Add the butter and stir until melted. Remove from heat and stir in the chives and rosemary. Season to taste with salt and pepper. Pour sauce over chops and serve.
Saturday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 10 raspberries Weak tea or coffee (optional) A mix of vegetable sticks (1/4 carrot, 1/4 red pepper, 1/8 celery, 1 radish, 1/4 bulb fennel, 1/4 zucchini - choose 3) dipped in cottage cheese with crackers or make a small salad with the ingredients and dress with olive oil, vinegar/lemon, salt and pepper. Glass of water. Sandwich with canned salmon, tomato, alfalfa sprouts, salad leaves, slices of fennel 1 glass of lactose-free milk 1 slice of melon Handful mixed nuts Gluten-free burritos wrapped around mince with favourite spices, chopped tomatoes, grated cheese, a little sour cream, salad leaves (leave one for lunch tomorrow)
Sunday Banana pancakes with 10 blueberries Weak tea or coffee (optional) 1 slice of banana loaf 1 glass of lactose-free milk 1 filled burrito (leftover) 1 orange A mix of vegetable sticks (1/4 carrot, 1/4 red pepper, 1/8 celery, 1 radish, 1/4 bulb fennel, 1/4 zucchini - choose 3) dipped in tahini with crackers or make a small salad with the ingredients and dress with olive oil, vinegar/ lemon, salt and pepper. Glass of water. Baked Lemon Pepper Chicken & Rice (recipe attached) Mixed salad
Baked Lemon Pepper Chicken & Rice Serves 4 Ingredients Lemon Pepper Seasoning: 2 tbsp freshly grated lemon zest (3-4 lemons) 1 tbsp freshly ground black pepper 1 1/2 tsp sea salt For the chicken: 4 boneless, skinless chicken breasts, sliced thin 1 tbsp Lemon Pepper Seasoning, or to taste (see recipe above) 1/4 cup butter, melted 14 oz. unsalted chicken stock 1 cup basmati rice 1/2 tsp salt (omit if using salted broth) Method Lemon Pepper Seasoning: 1. Preheat oven to 180 degrees. 2. Spread the lemon zest and pepper on a foil-lined baking sheet and bake for 15 to 20 minutes, or until the lemon zest is dried out. 3. Stir in the salt. Transfer and store in an air-tight container for several months. For the chicken: 4. Preheat oven to 180 degrees. 5. Season chicken breasts to taste on both sides with the lemon pepper seasoning. 6. Pour melted butter into baking pan. Add chicken and cover tightly with foil. 7. Bake for 30 minutes, turning the chicken breasts over once halfway through baking. 8. Remove chicken from baking pan, transfer to a plate and cover to keep warm. Stir together the chicken broth, rice and salt in the same baking pan and cover tightly. Bake rice for 30 minutes. 9. Place the chicken breasts on top of the rice, cover again and bake for another 15 minutes. Serve.
Banana Pancakes Makes 2 Ingredients Method 1 banana 2 eggs 1 tsp vanilla essence Butter Maple syrup (optional) 20 raspberries 1. 2. 3. 4. 5. 6. 7. 8. 9. Beat the eggs, bananas and vanilla essence together until well blended. Melt a little butter in a frying pan. Once it is bubbling, pour ½ the egg mixture into the pan. When it is set on one side, flip it over and cook on the other side. Slip out onto a plate and keep warm. Cook the rest of the pancake mixture in the same way, Serve with the raspberries and a little drizzle of maple syrup.