This is my collection of High Flavour, Low FODMAPs recipes, perfect for people with fructose malabsorption.  Enjoy!

Satay Beef Wraps

Satay Beef Wraps

Serves 2-3

Fructose Free          Lactose Free

This is a great mid-week dinner.  The satay sauce can also be used with a variety of other dishes.  It contains coconut but in a quantity that is comfortably below fodmap levels of concern (phew!)


  • 600g Beef stir fry strips
  • 2 tbsp Ketjap Manis
  • 1 tsp Asafoetida
  • 45 ml Sunflower Oil
  • 1 Long Red Chilli, seeds removed, finely chopped plus extra sliced chilli to serve
  • 1 Lemongrass Stalk (finely grated)
  • 100g Salted Roasted Peanuts
  • 2 tbsp Brown Sugar
  • 2 Limes – 1 lime juiced and 1 lime cut, lengthways, into wedges
  • 125ml Light Coconut Milk
  • 2 Lebanese Cucumbers, finely shredded
  • 1 handful of Coriander, chopped
  • 15g Shredded Coconut, toasted
  • 2 Spring Onions, green part only, finely sliced
  • 8 Rice Mountain Breads or similar flatbread


  • Food processor
  • Small bowl
  • Two frying pans (or use one and wash up mid-way through!)


  1. Combine the beef and 1 tbs ketjap manis in a small bowl, set aside to marinate for at least half an hour.
  2. To make the Satay Sauce – heat 1 tbsp oil in a frying pan over a medium heat and add in the asfoetida, cook for 1 minute.  Stir in the chilli and lemongrass and cook for a further 2-3 minutes.  Crush the peanuts in a food processor and then add to the pan with sugar, the juice of 1 of the limes, coconut milk and 125ml water.  Simmer for 8-10 minutes until thickened and reduced.  Stir in the remaining ketjap manis. Season and remove from the heat.
  3. Heat 1 tbsp of oil in a separate frying pan.  Cook half the beef, turning regularly, for 5 minutes.  Add 1 tbsp of satay and cook, tossing to coat, for a further 2 minutes.  Repeat with the remaining 1 tbsp of oil and remaining meat and another 1 tbsp of satay.
  4. Divide the beef, cucumber, coriander, coconut, extra chilli an spring onions among the flat breads and serve with lime wedges and remaining satay sauce.
Smoked Salmon Risotto

Smoked Salmon Risotto

Barramundi Tacos with Quinoa & Salsa

Barramundi Tacos with Quinoa & Salsa