Often it is difficult to know what meals to put together during the 4 weeks of low FODMAP diet. Here I share some of my own favourites:
1. Tofu Buddha rice bowl
Here you would need boiled white and/or brown rice as a base. You will then need the tofu (a low FODMAP protein powderhouse) topping. Pan fry diced plain had tofu until a crispy skin is formed and set them aside. In the same pan, cook a mixture of diced low FODMAP vegetables, such as carrot, choy sum, corn kernel from half a cob, oyster mushroom and snake beans. Once all is cooked through, make a slurry of low FODMAP vegetable stock (use the Monash low FODMAP app to identify) with tapioca starch. Add the diced tofu, season with soy sauce or sesame oil if you like. Now you have what we call in my house 'Tofu buddha rice bowl'.
2. Rolled oats with plant-based milk. If using soy milk, consider using those based on soy protein. Top with low FODMAP chopped nuts such as peanuts or Brazil nuts for added protein. (avoiding too many...