The stir-fry. An easy weeknight staple. And super easy to make low-FODMAP! Who doesn’t love a low FODMAPs stir-fry?
For many of us, the stir-fry is that easy throw together meal that’s healthy and satisfying. Being low-FODMAP doesn’t mean this has to change. The stir-fry is super easy to adapt to your low FODMAP diet, with a little extra thought. If you have never cooked a stir-fry before – now might be the time to try!
Choose a low FODMAP carbohydrate
- Brown or basmati rice
- Soba noodles
- Rice noodles
Choose from some low FODMAP veggies
- Bamboo shoots (1 C)
- Beans (12)
- Capsicum (1/2 C)
- Bok choy (1 C )
- Broccoli heads (1 C)
- Red or common cabbage (1 C)
- Carrot (Eat freely!)
- Zucchini (1/2 C)
- Japanse pumpkin (Eat freely!)
I have included the maximum amount that can be eaten safely in one sitting beside each vegetable. If making a stir-fry with multiple types of vegetables you are unlikely to consume over this amount for any of these.
For example, if you choose to include capsicum, you might use 2 cups of capsicum for 4-5 servings. This means you will be eating <1/2 C per serve. If you choose to include bok choy, you could use up to 4 C of bok choy in a dish that serves 4!
Choose a lean protein
- Chicken/Beef/Pork/Prawns
- Tofu
- Nuts and seeds – cashews, peanuts, sesame seeds
Choose some low FODMAP flavour – experiment!
- Infused olive oil – Garlic, onion, lemon herb and chilli flavours are all available in the Cobram Estate Range
- Leek leaves
- Chilli (1 x 11cm)
- Ginger
- Oyster sauce
- Soy sauce
- Lemongrass
- Lemon/lime
- Herbs – coriander, basil
- ‘FODMAPPED for you’ sells a sweet chilli simmer sauce perfect for stir-fry’s
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Image sourced from Pinterest