Category: Main Meals

Potato and Choko Frittata


serves 5
Time ~ 40 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

2 large white potatoes (a)
1 choko (b)
1 leek (c)
3 green drumhead cabbage leaves, approximately 1 cup (d)
10 dark green tips of spring onions (e)
7 eggs
100 mL SoGood soymilk
1/2 tsp salt
1 tbsp chives
3 tbsp canola oil (f)

Moderate salicylate optional additions

1 carrot
1 zucchini

Foodnotes

(a) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(b) Choko is also known as chayote, see photos here. This recipe can be made without choko – see notes below. Choko is low FODMAP for fructans at 1/2 cup (84 g, The Monash University Low FODMAP App, Feb 2018)
(c) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(d) Green drumhead cabbage is low FODMAP at 1 cup (94 g, The Monash University Low FODMAP Diet App, 2018)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321)

Instructions
  1. Thickly peel (double peel) potatoes, choko and (optional) carrot and zucchini. Slice thinly (~ 2-3 mm) and cut large slices in half.
  2. Rinse dark leaves of leek, cabbage and green tips of spring onion and chop finely (keeping leek separate).
  3. Heat 1 tbsp canola oil in a large frying pan on high heat.
  4. (Moderate salicylate option) Add the carrots to the frying pan and cook for about 2 minutes
  5. Add potato and choko to the frying pan and cook until the potatoes start to go clear. Add more canola oil as required.
  6. Add leek and (moderate salicylate) zucchini to the frying pan and stir until potatoes start to brown.
  7. Add cabbage and green tips of spring onion and cook for about 5 minutes until cabbage starts to soften.
  8. Rinse chives
  9. Beat eggs with SoGood, salt and finely chopped chives (use scissors)
  10. Turn heat down to medium low and pour in egg mixture.
  11. Cook until egg mixture solidifies (~ 20 mins). This can be done on the stove (good for gas stoves) or in the oven at 180 deg C if the frying pan fits (preferential for electric stove/oven). If you are having a problem with the bottom burning, cook in the oven instead.
  12. Serve immediately, with a side of salad. To avoid amine build up, freeze immediately if not eating straight away.
Personal notes

Frittata can be a bit time consuming, although it is a lovely dinner in summer or as a snack. The same recipe can also be used to make quiche or mini-quiche when using Genius shortcrust pastry, and so could be good to bring to a picnic or a party.

Chokos can be hard to find – they are not usually available in supermarkets, but can be found in local produce markets when in season. Out of season, when chokos are difficult to source the frittata can be made with the moderate salicylate options instead – carrot, zucchini and even sweet potato (low FODMAP at 1/2 cup, add to frying pan with potato).

My frying pan is too big for the electric stovetop and so the frying pan is not heated uniformly. I cooked the frittata for 15 mins on the stovetop and then finished it off for 5 mins in the oven.

Colourful Stir Fry

serves 5
Time ~ 35 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

300 g diced chicken, or 3 skinless thigh fillets (a)
75 g or 2 sticks celery (b)
150 g green beans (c)
170 g bean shoots
150 g red drumhead cabbage (d)
150 g green drumhead cabbage (d)
9 dark green tips of spring onions (e)
2 tbsp canola oil (f)
1 tbsp homemade cashew paste (g)
1 tbsp pure maple syrup
½ tsp salt
¼ tsp citric acid
200 g thick rice noodles (h)
Water

Moderate salicylate optional additions

1 carrot

Foodnotes

(a) Ensure very fresh meat (as instructed by dietician)
(b) Celery is low FODMAP at 75 g (FODMAP Friendly App, 2018)
(c) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018). Frozen green beans can be substituted for fresh green beans and used in the same way.
(d) Red and green drumhead cabbage are low FODMAP at 1 cup (~90 g, The Monash University Low FODMAP Diet App, 2018)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321)
(g) Cashew paste (100% cashew) is low FODMAP at 2 tsp (10 g, FODMAP Friendly App). Commerical cashew pastes with lightly roasted cashews are moderate in amines.
(h) Only ingredient in rice noodles should be rice

Instructions
  1. Rinse celery and chop finely
  2. If using carrot (moderate salicylate), double peel and slice into thin strips
  3. Top and tail green beans if using fresh beans, and chop into small pieces
  4. Cut out hard stems of cabbage and chop finely
  5. Dice chicken
  6. Heat a wok with 1 tbsp canola oil on moderate-high heat.
  7. Add celery, carrot (moderate salicylate) and ¼ tsp salt. Cook for about 4 minutes until carrot and celery soften. Remove from wok.
  8. Heat 1 tbsp canola oil in wok, still on moderate-high heat. Cook chicken until sealed, about 4 minutes. If chicken is browning or sticking to the bottom of the wok, add a small amount of water.
  9. Return celery and carrot to the wok, along with green beans, cashew paste, maple syrup, citric acid, ¼ tsp salt. Stir until cashew paste is well distributed, then add 3 tbsp water.
  10. After a few minutes, add bean sprouts. Put the wok cover on and heat until water is simmering. Turn down heat and allow to steam until chicken is cooked through.
  11. Cook rice noodles according to packet instructions
  12. Rinse and chop or cut green tops of spring onions
  13. When chicken is cooked through, add red and green cabbage and green spring onions to the wok. Stir through and then steam for 5 minutes. Add additional water if necessary to stop stir fry sticking to the bottom of the wok
  14. Using scissors, cut rice noodles into small pieces, then drain and add to the wok and stir through
  15. As this meal contains meat, serve immediately or freeze immediately
Variations
  • Beef strips instead of chicken
  • Bamboo shoots (add at the same time as green beans)
  • Sprouted mung beans (add at the same time as cabbage), limit to 50 g
  • Peeled choko (add at the same time as celery), limit to 100 g
  • Serve with long-grain or medium-grain white or brown rice instead of mixing in rice noodles
  • Moderate amine: firm tofu instead of chicken or in addition to chicken
  • Moderate amine: commercial cashew paste (100 % lightly roasted cashews)
  • Moderate salicylate: peeled zucchini (add at the same time as green beans)
Personal notes

Stir fry is one of my favourite meals – relatively quick and always delicious. There are also so many variations depending on what is available at the shop/markets in a particular week. This recipe originally had chickpeas as well (as seen in the photo), but the GOS in chickpeas stacks with the GOS in cashew paste, so I have moved the chickpeas to a new recipe (White and Green Stir Fry). As there are so many vegetables that can be included, this stir fry can also be made vegetarian very easily – I have done this before and it works well. The recipe above (with carrot) is my favourite combination so far.

Leek and Potato Pizza

serves 2 (a)
Time ~ 40 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

2 large white potatoes (b)
1 leek (c)
100 g / 3 sticks celery (d)
1 tsp salt
¼ tsp citric acid
Canola oil or rice bran oil spray (e)
3 tbsp canola oil (e)
2 tbsp chives
½ Well and Good Crusty bread mix (f)
1 ¾ cup warm water
½ cup rice flour

Foodnotes

(a) Suggest doubling the recipe to make 4 serves, trying other toppings or using the other half of the mixture to make a loaf of bread (while the oven is hot!) – see notes at the end.
(b) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(c) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(d) Celery is low FODMAP at 75g (FODMAP Friendly App, 2018).
(e) Canola or rice bran oil spray should have no antioxidants (no 310-312, 319-321) or soy lecithin (moderate amines). Propellants such as propane, butane, isobutane are fine.
(f) Well and Good Crusty bread mix is available online from gluten free direct, with shipping in Australia and is worth buying in bulk. I have also found it in Norwood Foodland, Adelaide, SA, Australia and Go Vita, Highpoint Shopping Centre, Maribyrnong, VIC, Australia. Order here
(g) Scizza pizza scissors are available from Dreamfarm

Instructions
  1. Preheat oven to 230 °C
  2. Slowly add yeast (included in bread mix) to 1 ¾ cup warm water while whisking to dissolve yeast.
  3. Add 2 tbs canola oil and the bread mix flour to the water and yeast and stir.
  4. Leave the dough to rise for 15 mins
  5. Wash, double (thickly) peel the potatoes and slice (~4mm thickness)
  6. Microwave the sliced potatoes for 4 minutes on High
  7. Chop the dark green tops off the leek, rinse well and then slice thinly
  8. Trim celery stalks, rinse and slice thinly
  9. Heat 1 tbs canola oil in a frying pan and then cook celery stalks until they become soft (~3 minutes)
  10. Add green leek, 1 pinch of salt and 1 pinch of citric acid to the frying pan. Cook until the leek is soft (~3 mins). Add more canola oil if needed
  11. After 15 mins of the dough rising (usually mid-way through cooking the celery!), dust the bench top with rice flour and knead the dough.
  12. Separate the dough in two and roll out one half into a pizza shape – rectangular to fit the tray works well. The other half of the dough can be used for whatever you choose. (a)
  13. Place baking paper on a large baking tray, or spray with oil. Place the pizza dough onto the tray. Spray the dough with canola oil
  14. If you want thick crust pizza, allow the dough to rise for another 10 minutes, while the tray sits above a bowl of boiling water. I prefer thin crust – proceed directly to 15
  15. Spread the celery and leek mixture over the pizza base. Then placed the sliced potato evenly over the pizza
  16. Spray the pizza with oil
  17. Cook the pizza for about 15 minutes – after 10 minutes pull the pizza out and add the rinsed, chopped chives (tip: chop chives above pizza using scissors)
  18. Take the pizza out and it is ready cut up and eat! A small plug here – the pizza scissors in the photo below are really good, and they were invented by my cousin! (g)

Personal notes

This is by far my favourite failsafe/low FODMAP pizza topping. It is also pretty straightforward, and there is not too much peeling and chopping, so it can be done on a Friday night after coming home from an after-work gathering (like tonight!). It keeps well in the fridge for a good 4 days (no meat means no freezing). It goes down well, although once I think I overloaded on the celery (at least twice the amount as in the recipe above), so watch portions with that.

Making pizza is a lot faster than making a loaf of bread, so they work really well in succession, especially when cooking for one. I usually find if I’m cooking just bread, especially on a weekend (without a bread machine), if really limits what I can get done as I have to be at home for about 2 hours. Doing it after pizza in the evening means only an extra 45 mins of cooking, and that’s while you eat/do other things. So, after rolling out the pizza dough, shape the other half of the dough into a loaf, spray with canola oil and place it on an oven tray on top of baking paper. Keep it warm (sitting on a bowl of boiling water, under a wet tea towel) for 50 mins. This is enough time to finish the pizza preparation with about 15-20 mins to spare – keep the oven on. When the dough has risen, remove the tea towel, wipe down the underside of the tray, spray the loaf with canola oil and cook in the oven for 25 mins.

Edit: I recently re-read the RPAH charts and discovered that the emulsifier soy lecithin that is often used in canola oil spray is actually moderate in amines. I have since switched to using rice bran oil without soy lecithin.