Preppy Meals - Meal Prep Made Easy

FODMAP SLOW COOKER CHICKEN SOUP

Prep in 20 minutes, cooks in 7 hours. Serves

This delicious low FODMAP slow cooker chicken soup is great when you are feeling unwell or just want a hassle free meal. You can place all the ingredients in a slow cooker, leave it alone for seven hours, and come home to a perfectly cooked meal! If you decided not to use the pumpkin in the recipe, add in some parsnips or sweet potatoes.

This recipe is: GLUTEN FREE, LOW FODMAP, DAIRY FREE, EGG FREE, NUT FREE, SOY FREE

INGREDIENTS
o 600 g chicken breast fillets
o 240 g (2 large) carrot (peeled & chopped)
o 240 g J*panese pumpkin (Kabocha squash or Buttercup squash) OR parsnip/sweet potatoes
o 40 g (1/2 cup) leek (green tips only)*
o 2 tbsp garlic infused oil*
o 1000 ml (4 cups) low FODMAP chicken stock*
o 1/2 tsp dried thyme*
o 1/2 tsp dried rosemary*
o dried bay leaf
o 1 tbsp lemon juice*
o Season with salt & pepper
o 3 tbsp fresh parsley (finely chopped)
o 8 slices low FODMAP bread*

INSTRUCTIONS

1.Peel and chop the carrots and pumpkin (parsnip or sweet potato) into small pieces. Finely chop the green leek tips.

2. Spray the slow cooker dish with spray oil. Place the whole chicken breasts in the bottom of the slow cooker. Cover with the carrots, pumpkin, green leek tips, garlic infused olive oil, fresh lemon juice, dried thyme, rosemary, and bay leaves.

3. Cover the ingredients low FODMAP chicken stock. Do this by dissolving one cube of Massel Chicken Stock Cube 7's in one cup of hot water per serve i.e for four serves dissolve 4 cubes in 4 cups of water. Season with salt & pepper.

4. Place the lid on the slow cooker and cook on 'auto' mode or low heat for six to seven hours.

5. Just before serving, shred the chicken breasts using two forks (if it is tender enough you won't need to remove the chicken breasts from the crock pot). While you shred the chicken, heat the gluten free low FODMAP bread in the oven until it is hot and slightly crispy.

6. Dish the hot chicken soup into bowls, sprinkle with parsley, and serve with a side of crispy bread. Season with salt & pepper as needed.

Storage tip: This soup freezes well. You can either reheat on a stovetop or in a microwave until warm.

FODMAP BANANA BREAD

Prep in 15 minutes, cooks in 50 minutes. Serves 12 (1 slice per serve)

It doesn't get better than soft fluffy banana bread! This low FODMAP baking makes a yummy snack. It also freezes well so make a double batch and pop a loaf into the freezer.

This recipe is: GLUTEN FREE, LOW FODMAP, DAIRY FREE, NUT FREE, SOY FREE

INGREDIENTS
o 120 g (1/2 cup) dairy free spread (olive oil spread or butter)*
o 100 g (1/2 cup) brown sugar
o 52 g (1/4 cup) white sugar
o 2 large egg (lightly beaten)
o 1/2 tsp vanilla extract
o 4 large banana (ripe - no brown spots) *about 2 cups mashed*
o 210 g (1 1/2 cup) gluten free all purpose flour*
o 1 tsp baking powder
o 1/2 tsp salt
o 1/2 tsp mixed spice*
o 1 tsp baking soda
o 2 tbsp lemon juice*

INSTRUCTIONS

1. Preheat the oven to 180ºC (355ºF) bake function. Line or grease a loaf tin.

2. Chop the bananas into small pieces, heat in the microwave for 30 seconds (this will help soften the bananas and make them easier to mash). Then mash the bananas until smooth.

3. Cream the dairy spread (or butter) and sugar together. Mix through the eggs, mashed banana and vanilla.

4. In a bowl whisk together the our, salt, mixed spice and baking powder. In a small cup mix together the lemon juice and baking soda (this reduces the taste of the baking soda so your banana bread doesn't taste soapy!).

5. Mix the flour mixture and baking soda mixture through the wet ingredients until combined.

6. Transfer to the loaf tin and bake for 45 minutes in the middle of the oven. Check the loaf (it's done once the top is golden and a skewer inserted in the middle comes out relatively clean) and cook for a further five minutes if needed. Serve this banana bread warm, or reheat your slice in the microwave for 20 to 30 seconds before eating!

BUYING TIPS:
o When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
o Buy a gluten free plain flour or gluten free all purpose flour. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
o Make your lemon juice and lemon zest from fresh lemon.

FODMAP CHICKEN ALFREDO PASTA BAKE

Prep in 35 minutes, cooks in 15 minutes. Serves 4 (large servings)

INGREDIENTS

CHICKEN:
o 450 g chicken breast fillets (cut into chunks)
o Drizzle of olive oil
o Season with salt & pepper

ALFREDO SAUCE:
o 4 tbsp dairy free spread (olive oil spread or butter)*
o 1/4 cup gluten free all purpose flour*
o 750 ml (3 cups) low FODMAP milk
o 57 g (1/2 cup) cheddar or vegan cheese (grated)*
o 2 tbsp parmesan (optional) (grated)
o 1/2 tsp dried basil*
o Season with salt & pepper

OTHER:
o 240 g gluten free pasta*
o 120 g (4 cups) baby spinach (roughly chopped)
o 180 g (2 cups) broccoli (cut into florets)*
o 20 g (1/2 cup) spring onion (green tips only, finely sliced)*
o 57 g (1/2 cup) colby, cheddar or vegan cheese (grated, for topping the pasta dish)*
o 2 tbsp fresh sage (finely chopped)

DAIRY FREE TIPS:
When making a dairy free version use an unsweetened milk replacement (like rice milk), a dairy free spread and vegan cheese.

FODMAP Tip: If using vegan soy based cheese check it does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.

This recipe is: GLUTEN FREE OPTION, LOW FODMAP, DAIRY FREE, EGG FREE, NUT FREE, SOY FREE

INSTRUCTIONS

1. Preheat the oven to 180ºC (355ºF) bake function. Grease a large oven dish.

2. Place a large saucepan of water onto boil (you will use this for your pasta).

3. Cut the chicken breast into small chunks. Roughly chop the spinach and cut the broccoli into florets. Finely chop the green tips of the spring onion. Grate the cheese.

4. In a large frying pan over medium high heat, add a drizzle of olive oil and sear the chicken breast until it is golden brown. Then place to one side. Quickly wilt the spinach in the hot pan and place to one side.

5. While the chicken cooks, start your Alfredo sauce. In a medium saucepan over medium heat, melt the dairy free spread (olive oil spread or butter) then whisk through the gluten free flour. Allow to cook for 1 minute until slightly frothy, stirring continuously. Then whisk through 1/2 cup of low FODMAP milk. Once smooth, whisk through the low FODMAP milk 1 cup at a time. Season generously with salt and pepper.

6. Add the dried basil and parmesan cheese (if using) and half of the grated cheese. Allow to thicken, stirring occasionally.

7. While the sauce thickens, cook the gluten free pasta for five minutes. Then drain and toss with a little bit of olive oil.

8. Mix together the pasta, cooked chicken, Alfredo sauce, wilted spinach, green tips of the spring onion and broccoli. Transfer to the oven dish and top with the remaining cheese.

9. Bake for 10 minutes uncovered. Then grill under the oven grill for 2 to 3 minutes until golden brown. Serve hot and top with finely chopped fresh sage.

Leftovers: This bake makes a lovely lunch the next day and reheats well in the microwave.

BUYING TIPS:
o Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP, and check for added high FODMAP ingredients link inulin, soy flour, lupin flour, and amaranth flour. If some of your family are not low FODMAP or gluten free you can cook them normal pasta, however make sure you cook it separately.
o Buy a gluten free plain flour or gluten free all purpose flour. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
o Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.
o Check the vegan cheese does not include cashews, onion, garlic or coconut flour in the ingredients. Use soy based vegan cheese if you can find it. Normal cow's milk-based cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
o Broccoli is low FODMAP in 1 cup servings. Just avoid larger serves as these can become high FODMAP.

FODMAP ROAST VEGGIE & SAUSAGE BREAKFAST CASSEROLE

Prep in 25 minutes, cooks in 45 minutes. Serves 8

This low FODMAP roast veggie & sausage breakfast casserole is absolutely delicious! It’s the perfect make-ahead breakfast for a busy work week. If you happen to have leftover roast veggies then you can toss those in instead of making a batch.

FODMAP Notes: Make sure you choose sausages that do not contain onion or garlic. Also, check they don't contain sneaky FODMAPs like honey. If you are struggling to find low FODMAP sausages, then ask your local butcher to make some for you. The amount of sweet potato in this recipe is well within low FODMAP limits per serve.

This recipe is: GLUTEN FREE, LOW FODMAP, DAIRY FREE, NUT FREE, SOY FREE

INGREDIENTS

ROAST VEGGIES:
o 1 tbsp olive oil
o 270 g sweet potato (peeled & cubed)*
o 200 g J*panese (J*p) pumpkin (Kabocha squash or Buttercup squash) (peeled & cubed)
o 200 g potato (peeled & cubed)
o Season with salt & pepper

OTHER:
o 2 tbsp garlic infused oil*
o 40 g (1/2 cup) leek (green tips only, finely sliced)*
o red bell peppers (deseeded & diced)
o 400 g pork beef or lamb sausages (no onion or garlic) (chopped into small pieces)
o 60 g (2 cups) baby kale or baby spinach (chopped)

EGG MIXTURE:
o 12 large egg
o 125 ml (1/2 cup) low FODMAP milk
o 1/2 tsp dried oregano*
o 1 tsp salt
o 1/4 tsp black pepper*

INSTRUCTIONS

1. Preheat the oven to 200ºC (400ºF) bake function. Peel and dice the sweet potato, pumpkin, and potato. Place in a roasting tray, drizzle with olive oil and season well with salt and pepper. Bake in a single layer for 20 minutes until soft.
2. While the roast veggies cook, prep your leek, red capsicum/pepper, and sausage. Heat a large frying pan over medium-high heat. Once hot, add the garlic infused oil, leek tips and red capsicum, cook for a few minutes until fragrant. Then place to one side. Next, add the diced sausages to the pan and fry until cooked through.

3. Grease a large casserole dish. Add the sausages, leek and red capsicum/pepper, and roast veggies. Mix through the chopped spinach. In a large bowl, whisk together the eggs, low FODMAP milk, salt, black pepper and dried oregano until well combined. Then pour evenly over the ingredients in the casserole dish.

4. Bake uncovered for 25 to 30 minutes until the eggs are just set and slightly golden. Enjoy hot or cold. PS this recipe reheats well in the microwave!

BUYING TIPS:
o Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fractions can't leach into the oil.
o Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).
o Sweet potato is low FODMAP in 70g serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.

TOMATO FREE BEEF SPAGHETTI BOLOGNESE

Prep in 15 minutes; cooks in 30 minutes. Serves 4

This is a delicious mince meal that goes perfectly with spaghetti.
Note on Worcestershire Sauce & How To Replace It: Worcestershire sauce is low FODMAP even though it contains small amounts of onion and garlic. If you are concerned you can replace the Worcestershire sauce with 1 tablespoon of soy sauce, 1/4 teaspoon of Chinese five spice, and 1/2 teaspoon of brown sugar.

FODMAP notes: Broccoli is considered low FODMAP at ½ cup to 1 cup serves depending on which part of the broccoli you are eating. The amount of broccoli in this recipe is low FODMAP per serve.

This recipe is: GLUTEN FREE, LOW FODMAP, DAIRY FREE, EGG FREE, NUT FREE, SOY FREE, DAIRY FREE

INGREDIENTS

TOMATO FREE MINCE:
o 500 g lean ground beef
o 125 ml (1/2 cup) red wine (Pinot Noir)
o 250 ml (1 cup) low FODMAP chicken stock*
o 1 tsp dried oregano*
o 1/2 tsp dried thyme*
o 1 tsp dried basil*
o 40 g (1/2 cup) leek (green leaves only, finely chopped)*
o 2 tbsp Worcestershire sauce (OR 1 tbsp soy sauce, 1/2 tsp brown sugar, 1/4 tsp Chinese five spice)*
o 240 g (2 large) carrot (grated)
o 2 tsp corn starch*
o Season with salt & pepper
o 1 handful fresh basil (to serve)

SPAGHETTI:
o 300 g gluten free spaghetti (dried weight)*
o Drizzle of olive oil

VEGGIES:
o 180 g (2 cups) broccoli (cut into florets)*
o 160 g green beans

INSTRUCTIONS
1. Finely cut the green tips of the leek. Grate the carrots.

2. In a large frying pan over medium high heat brown the lean ground beef. Add the pinot noir wine and allow to simmer on high for 1 minute (this burns off the alcohol). Turn the element down to medium low. Then add the chicken stock (dissolve one chicken stock cube in one cup of hot water, per cup of stock required). Next add the leek tips, grated carrot, Worcestershire sauce (or Chinese five spice, soy sauce & brown sugar), and dried herbs (oregano, basil, thyme). Season generously with salt and pepper. Allow the lean ground beef to simmer. Dissolve corn starch in a small amount of warm water and mix through the lean ground beef. Allow to thicken the sauce. If it won’t thicken after 10 minutes, then dissolve a little bit more corn starch and add it to the mixture. Remove from heat once the lean ground beef sauce is at your desired thickness.

3. While the lean ground beef simmers, cook the gluten free spaghetti according to packet directions. Drain and toss with olive oil.

4. This lean ground beef dish is very rich so you need to serve it with lots of low FODMAP veggies. Cut the broccoli and green beans into small pieces. About 10 minutes before serving, bring a medium sized saucepan of water to the boil and blanche the veggies for two to three minutes. Remove veggies once they are brightly coloured and soft.

5. Roughly chop the fresh basil leaves and mix through the lean ground beef just before serving.

6. Serve the lean ground beef on top of the spaghetti with the veggies on the side.

***BUYING TIPS:
o Check that the corn flour (corn starch) is made from maize and not wheat.
o Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).
o Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP, and check for added high FODMAP ingredients link inulin, soy flour, lupin flour, and amaranth flour. If some of your family are not low FODMAP or gluten free you can cook them normal pasta, however make sure you cook it separately.
o Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels.
o Broccoli is low FODMAP in 1 cup serves. Just avoid larger serves as these can become high FODMAP.
o Choose a stock that does not include onion or garlic. Use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

***GLUTEN FREE TIPS:
o Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
o Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Trying to help others enjoy healthy food, in this case - just getting her to eat food in general! When you have a friend who has FODMAP*, lactose intolerant and has trouble eating almost anything... I say, "I'm on it!" I hope these next few recipes I am going to post shortly will help you out!

*FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating. FODMAPs occur in some foods naturally or as additives.

Hello March!

The colder months are the best time to take advantage of fruits and vegetables that store well, such as apples, cabbage, carrots, and potatoes - all ingredients that shine in soups and stews. In Ontario, around late March we see the first fresh produce of the year - like tart rhubarb. Meanwhile, greenhouses help our growers get ahead of the season for crops such as cucumbers and tomatoes!

In season (Canada) for March include:
Apples (certain types), rhubarb, mushrooms, rutabagas, turnips, beets, carrots, cabbage, yellow, red, and green onions, garlic, leeks, potatoes, squash, and sweet potatoes!

Ask your local grocery store which fruits and vegetables are in season in your area, as regions and produce vary in seasons.

This is a lifesaver for meal prepping... the hardest thing that I've found is creating a list of all meals and then compiling a shopping list! This sheet has been a HUGE help!

GREEK LUNCH BOX
*Rated:

INGREDIENTS
o 1 cup small cucumber
o 1/2 cup chickpeas
o 1 cup cherry tomatoes
o 1/2 cup brown rice
o A handful of fresh parsley
o green and black olives
o 1/4 cup crumbled feta cheese
o A pinch of salt
o A pinch of pepper
o 1 lemon wedge
o Red and green grapes

INSTRUCTIONS
1. Prep the Greek salad: chop the cucumber, cut in half the cherry tomatoes, add the chickpeas, chopped fresh parsley, green and black olives, extra virgin olive oil, salt, and pepper and mix.

2. Add the cooked brown rice and lemon wedge in the lunch box.

3. Add the fresh grapes.

PROTEIN LUNCH BOX
*Rated:

INGREDIENTS
o 1 chicken breast
o 1 cup cherry tomatoes
o 2 boiled eggs
o 1 apple
o 1 teaspoon dry oregano
o 3 tablespoons extra virgin olive oil
o 1/2 lemon
o A pinch of salt
o A pinch of pepper
o 1 tablespoon peanut or almond butter

INSTRUCTIONS
1. Roast the chicken breast: preheat the oven to 220°C/425F and line a baking tray with grease-proof paper.

2. Season the chicken with olive oil, the juice of one lemon, salt, pepper, and oregano. Place on the baking tray and cook for 15-20 minutes.

3. Slice the chicken and add the cherry tomatoes, previously seasoned with olive oil, salt and a bit of oregano.

4. Slice the boiled eggs.

5. Slice the apple and add the peanut or almond butter.

ENERGY BOOST LUNCH BOX
*Rated:

INGREDIENTS
o 5.3 oz Greek Yogurt (or Coconut Yogurt for Vegan alternative)
o 2 tablespoons maple syrup
o 1/2 cup mixed nuts - almonds, walnuts, and cashew nuts
o 1 cup mixed berries
o 1 apple
o 1 tablespoon peanut or almond butter

INSTRUCTIONS
1. This lunch box is super easy. You don't actually have to cook anything. Just place the Greek yogurt or coconut yogurt (for a vegan alternative) in the lunch box, add the maple syrup and top with the mixed nuts.

2. Slice the apple and add the peanut or almond butter.

3. Add the mixed berries to the box and you are ready to go!

VEGAN LUNCH BOX
*Rated:

INGREDIENTS
o 1 small cucumber
o 1/2 cup chickpeas
o 1 cup cherry tomatoes
o 1/2 cup brown rice
o A handful of fresh parsley
o 1/2 cup green and black olives
o 3 tablespoon extra virgin olive oil
o A pinch of salt
o A pinch of pepper
o 1 avocado
o 1 lemon wedge
o carrots and celery sticks
o 3 tablespoons hummus

INSTRUCTIONS
1. Prep the salad: chop the cucumber, cut in half the cherry tomatoes, add the cooked brown rice, chickpeas, chopped fresh parsley, green and black olives, extra virgin olive oil, salt, and pepper and mix.

2. Slice the avocado in half and remove the skin. Add the lemon wedge next to it.

3. Place the carrot and celery sticks in the container with a few tablespoons of hummus.