Lemon Bliss Balls {low FODMAP, GF, SF}

A quick, easy and healthy snack that tastes divine!

If you love a lemon citrus tart then this gluten and refined sugar free treat will have you licking your lemon lips with delight.

Makes approx. 20 balls

- 2 large lemons (juice and zest)
- 2 cups almond meal
- 2 cups desiccated coconut*
- 3 Tab rice malt syrup

The process couldn't be simpler. Zest your lemons, juice them, and combine all ingredients in a bowl.

Mix well, and roll balls in the palm of your hand. Refrigerate.

They will keep fresh in a sealed container in the fridge for a week, or freeze them for a couple of months of freshness.

*Make sure your desiccated coconut doesn't have any sneaky added sugar in the packet, just plain coconut is all you need.

low carb Tacos {low FODMAP, LCHF, GF}

If you're craving some Mexican but don't want to pile on all the carb weight or belly bloat from traditional recipes then this one is for you!

Some simple substitutes make this low FODMAP friendly, and the low carb substitute of lettuce leaves instead of taco shells means you can enjoy these on the reg.

Serves 3-4

Mexican mince:
1 Tab garlic oil
500g beef mince
1/2 red capsicum, diced
1 beef stock cube
2 tsp sambal oelek (or fresh or dried chilli flakes)
1-2 tsp cumin, to taste
1-2 tsp coriander powder, to taste
1/2 tin canned chickpeas
salt & pepper, to taste

Toppings:
1 large carrot, grated
100g cheese, grated
1 tomato, chopped
1 spring onion, green part only, sliced
100g sour cream
1 avocado, mashed
1 iceberg lettuce

Pretty simple process for this one, but allowing time to simmer will make all the difference.  Brown the beef mince in garlic oil. Rinse and drain the chickpeas well in a strainer. This will remove the FODMAPs that will cause belly bloat and discomfort. Add all the ingredients to the browned mince and combine well. You may need to adjust the amounts of herbs and chilies to suit you pallet, so use these quantities as a guide.

When you're happy with the Mexican mince flavour reduce down to a very low heat, cover and simmer for at least 15 mins.

Grate and chop all your topping veggies and mash the avocado. If you're out of sour cream a great substitute I often use is to combine natural greek yogurt with a squeeze of lemon juice. Combine well and leave to sit for 10min and you've got yourself a nice home made sour cream.

Once the mince has simmered serve all topping along with individual iceberg lettuce leaves for guests to help themselves. It may get a bit messy but it will be a lot delicious!

Enjoy x

Vietnamese Chicken Curry {low FODMAP, GF}

I love a good slow cooker. Spend an extra 10mins (if that) when you're preparing one meal, to throw some things in a pot for the next nights dinner and 24 hours later you walk in the door and dinner is pipping hot and ready to eat immediately. Winner.

This baby is an adaptation from Sarah Wilson's recipe from her book 'I quit sugar for life' - a great read. I've simply changed a few ingredients to make it low FODMAP, without compromising on the flavour.

Serves 4


4 chicken breasts or thighs - skin left on, bone in
4 Tab curry powder
3cm knob ginger, finely diced
1 stalk lemon grass, finely diced
2 Tab garlic oil
2 medium sweet potatoes, cut into 2.5cm pieces
2 carrots, cut into 2.5cm pieces
2 sticks celery, cut into 2.5cm pieces
1 parsnip, cut into 2.5cm pieces
1 cup chicken stock
400mL coconut milk
2 Tab fish sauce
2 bay leaves
1/2 tsp granulated stevia (optional)
2 Tab cornflour


The night before pop the chicken into the bowl of the slow cooker, and sprinkle over two tablespoons  of the curry powder, garlic oil, lemon grass and ginger.  Mix together, cover and leave it to marinate in the fridge over night, or at least for an our. If you want to be super prepared dice the sweet potato, parsnip, celery and carrots now to make the morning a breeze. Store in the fridge in an air tight container.

In the morning add all the veggies, chicken stock, coconut milk, fish sauce, bay leaves, stevia, and remaining two tablespoons of curry powder to the chicken mix, and combine well. Fire up the slow cooker and pop it on low for 8 hours (or high for 4 hours if you need to speed it up).

When you get home that evening about 20mins before you want to eat go through the mixture and pull out the two bay leaves and all the chicken bones, the tender meat should have deliciously fallen off by this stage. Sift through the mixture and make sure you remove any small bones or pieces of cartilage that may have separated from the main bone. Take about half a cup of the liquid out of the pot, and mix with the cornflour until it dissolves. Add that back to the pot then pop it on high for the remaining 20min.

Serve hot. With the amount of veggies in there you won't need to serve it on rice. A nice addition is to to serve it with toasted flat bread for a crunchy side.

Sugar Free Granola {SF, GF, lowFODMAP, LCHF}

This recipe is an adaptation from Sarah Wilson's Coco-Nutty Granola, with a lil tweak here and there.

This is a great quick brekky on the run, and a saviour for those health conscious of us who miss their breakfast cereal days.

Serving size 1/4 cup  

3 tabs coconut oil
1 cup coconut chips
1/2 cup walnuts
1/2 cup macadamia nuts
1/2 cup almonds
1/2 cup peanuts
1/4 cup oats
1/4 cup chia seeds
1 Tab rice malt syrup
1 tsp cinnamon
pinch salt
pinch vanilla powder (optional)


Preheat oven to 180 degrees.

Melt the coconut oil and rice malt syrup in the microwave or stove top until oil has melted and syrup is runny.

Roughly chop all the nuts and put in a large bowl.  Add the remaining ingredients to the nuts and combine well with the oil & syrup mixture.

Spread mixture evenly over a lined baking tray.

Brown in the oven for about 10min. If you would like it more crispy stir mixture around and put back in oven until desired crisp is reached.

Serve with full fat greek yogurt or milk, and berries if you wish.

Store remainder in an air tight container in the cupboard. These also make great gifts for friends or family trying to improve their healthy lifestyle.

Sugar Free Chilli Hot Chocolate {SR, GF, low FODMAP, LCHF}

Hello there!

First off I would like to say a big thank you to everyone who has visited the blog and contributed in your own way. In exactly one year I have had over 5000 views of my recipes from countries all around the world. I am absolutely blown away by how far the reach has gone.

A special shout out goes to my readers in Russia, Switzerland and France - I hope you guys are now rocking low FODMAP living too! If you ever have requests or questions please feel free to leave them in the comments section, I would love to hear from all of you.

Today is a particularly cold and rainy day here in the usually warm and sunny Brisbane. So I thought  I would share with you an odd but strangely delicious winter treat I love  - chilli hot chocolate!

1 cup nut milk (think almond or macadamia milk, or just any lactose free milk)
1 Tab raw cacao
1 tsp rice malt syrup
Pinch chili flakes
Pinch cinnamon
Pinch vanilla powder
Pinch paprica

Add milk to a saucepan and gently bring it to boil. While milk is warming sift in the raw cacao (if you can be bothered, I really hate sifting), otherwise just add in and break up any clumps with a small whisk. Add in remaining ingredients and combine well.

Once mixture has reached a simmer, pour it into your favourite mug and enjoy, simple as that!

Slow Cooked Beef Brisket {low FODMAP, SF, GF}

This is such a scrumptious winter warmer. Budget and time friendly you will be making this a few more times once you realise how easy and tasty it is.

The longer you leave the bones to cook the better, ideally 24 hours. This way you get all the great gut benefits from the collagen and gelatine that are slowly leeched out of the bones when cooked slow.

This is a great time saver meal to prepare the night ahead while you're cooking tonights dinner, and it saves on extra washing up!

Serves 4-5

1kg beef brisket bones
2 parsnips
2 small potatoes/sweet potato
3 celery sticks
2 large carrots
1 onion*
2 tab tomato paste
1 tab brown rice miso paste**
2 cups beef stock
1/2 cup dry red wine

All you are required to do here is chop all the veggies up and pop them and the brisket bones in a slow cooker. Pour beef stock and wine over mixture and top up with extra boiling water to cover.

Cook on low/auto for 8-24 hours (or on high for 4 hours if short on time).

Just before serving sieve through the stew to remove any bones (the tender meat should have fallen off by this stage). Also remove any chunks of onion you can find.

Serve hot and enjoy.

Leftovers last in the fridge well for a week, or in the freezer for a few months.


*Though onions are a big no no for those of us following a low FODMAP diet they do add such a great flavour to soups and stews. I like to include them but quartering the onion so they are in large chunks and easier to pick out before serving. If you have a severe reaction to onions just leave them out completely.

**Variations of miso paste can be found in many health food stores and add a great, rich flavour. Once opened store remainder in an air tight container. It can then last in the cupboard for months.

Homemade Pickles {sugar free, low FODMAP}

I'm a big fan of having healthy snacks on hand for when you have the afternoon munchies. Me, I like crunch, I like salt, and I like vinegar. Unfortunately smashing a bag Salt & Vinegar chips fall under the 'sometimes' foods nowadays, however I now have a healthy substitute; pickles!

Now if you're not a fan of pickles I'm not here to convince you. But if you are, I really encourage you to give making these a go yourself. They're dead easy and so good for you. Often store bought pickles are full of sugar (why is everything full of sugar??) not to mention preservatives and things that downright don't need to be there.

And sidenote - for all you IBS thrivers out there you should get yourself into fermented foods in a big way. They're great for your gut health in heaps of ways, especially as they encourage the growth of healthy flora in your intestine, something we can all benefit from.

3 small-medium Lebanese cucumbers
2 cups water (boiling)
1 cup white vinegar
1/4 cup salt

You can use any ol recycled jar you have, just make sure you sterilise it first. You can do this simply by pouring boiling water through the jar and lid, and drying with paper towel.

Cut cucumbers into quarters, or to a size that will fit into your jar and still be completely covered by liquid.

Combine all the liquid ingredients in a bowl and stir until salt is completely dissolved.

Place cucumbers in jar and pour hot liquid over until they are all fully submerged. Leave on counter to cool to room temp.

After 12 hours these can be transferred to fridge to crisp up. They can be eaten the next day for quick process pickles, or be left to ferment for a couple of months.

If left to ferment remember to remove the lid every couple of days to let any gas escape. Expect the liquid to go cloudy during this process, which is completely fine.

Feel free to add herbs, be it dill or parsley, to the jar, which can help to add extra flavour and pack the pickles down into the jar.

Enjoy!
K x