Hi.

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!)

Ingredients

  • 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

Utensils

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

Method

  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.
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