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Week 32 FODMAP BOX Weekly Meal Plan


The OrganicBox FODMAP Box

This box is a mix of seasonal fruit and vegetables best suited to a small to medium sized family wanting to eat organic produce in every meal, where one or more members suffer from digestive issues that are alleviated by following the LOW-FODMAP diet.

What's included this week:
Sweet Potato 0.75 KG
Pumpkin, Jap 1 KG
Broccoli 0.4 KG
Carrots 0.5 KG
Bananas 1 KG
Blood Oranges
Beans 0.25 KG
Tomatoes, Cherry 1 EA
Rocket 1 EA
Capsicums, Red 0.3 KG
Kale 1 EA
Celery 0.5 EA

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This Week's Menu


Breakfast
Organic French Toast
Organic Rice Pudding With Banana and Maple Syrup
Organic Banana Bread
 
Snack
Organic Celery Sticks with Peanut Butter in Centre
Organic Lemon and Honey Drink
 
Lunch
Organic Kale, Carrot and Chilli* Fritters
Organic Sweet Potato, Rocket and Cherry Tomato Salad
Organic Kale, Carrot and Chilli* Fritters (Leftovers)
Organic Blood Orange, Celery and Rocket Salad
Organic Butternut Pumpkin Soup
Organic Broccoli Pesto (Leftovers)
Organic Butternut Pumpkin Soup (Leftovers)
 
Dinner
Organic Kale and Cherry Tomato Frittata
Organic Pumpkin and Pine Nut Risotto 
Organic Pumpkin and Pine Nut Risotto (Leftovers)
Organic Low-FODMAP Chilli Con Carne with rice 
Organic Low-FODMAP Chilli Con Carne with rice (Leftovers)
Organic Broccoli Pesto
Organic Fried Rice

Tips
  1. If you don’t already have one, a rice cooker is a great time saver to set and forget perfectly cooked rice every time. We have included a lot of rice meals this week. If you prefer, you can substitute for quinoa which is still a low-FODMAP option.
  2. If you don’t have a rice cooker, rice is a dish that can be made in advance. You can easily make a large batch to serve the family for the week, and reheat it in the microwave as needed.
  3. Vegans can easily use preferred substitutes in all meals except the frittata, which can be replaced with a tofu, kale and cherry tomato scramble.
  4. If you like the taste of onion but react to it, some people may be able to tolerate a small amount of the green tips of spring onion, which still adds a delicious flavour.

Shopping List

Most of the additional items required for this week's menu are available for purchase at OrganicBox. To add them to your box, click on the link supplied or search for them on our website and add them to your cart. Otherwise you may already have them in your pantry or prefer to buy them at the supermarket. Please see the list of ingredients for your week below, and feel free to substitute as per your dietary requirements.

Condiments and Spices
Organic Vanilla Bean Paste
Organic Maple Syrup or Honey
Organic Olive Oil
Salt and Pepper
Global Organics Tomato Paste
Low FODMAP San Elk Stock Powder (or preferred alternative)
Low FODMAP Chilli Flakes, Curry Powder, Tumeric and Ginger (Optional)
Nutritional Yeast (Optional)
Peanut Butter (Optional, for snacking)

Staples
1 Pack Gluten Free SR Flour
Organic Gluten Free or Spelt Bread
500g GF Penne Pasta
1 Pack Arborio Rice
200g Rice or Quinoa
 
Meat
500g Beef Mince
500g Chicken 
 
Dairy and Eggs
18 Organic Eggs
1 Tub Butter or Vegan Alternative
2L Organic Coconut Milk
Barambah Organic Yohgurt (Optional, To Serve)
 
Herbs
1 Bunch Basil or Organic Dried Basil
1 Bunch Organic Coriander (Optional)
1 Bunch Organic Spring Onion (Optional)
 
Pantry
1 pack Pine Nuts or Organic Macadamia Nuts 

Breakfast

Organic French Toast (8 Serves)

1 cup coconut milk
2 eggs
½ tsp vanilla paste
4 slices of gluten-free bread or spelt sourdough bread
1 tsp of oil for cooking
Maple syrup (to serve)
1 banana, sliced (to serve)
  1. Mix all ingredients in a large bowl or dish.
  2. Pour the wet mix into a shallow dish and add the bread. Leave the bread to soak for a minute or so, then flip it over to make sure the other side of the bread is coated.
  3. Heat a non-stick frying pan over medium-high heat and add oil. When the oil is hot, add the bread to the frying pan. Cook on one side for a few minutes until golden brown, then flip the bread over and cook until the other side is golden brown.
  4. Serve on a plate and top with maple syrup and sliced banana.
 
Rice Pudding with Banana and Maple (8 Serves)
 

Coconut milk 1000 g
Organic Rice 100 g
1 Tbsp Organic Maple Syrup
2 OrganicBox Bananas, Sliced (to serve)
Extra Maple Syrup (to serve)
  1. Pour milk into a medium-large sized saucepan.
  2. Place saucepan onto a stove top and allow milk to almost reach boiling point. Then reduce the heat, add in the rice and allow to simmer.
  3. Add in maple syrup to the milk-rice mixture and stir through. Continue stirring frequently for approximately 20 minutes until the rice is tender and the mixture has thickened to your liking. If mixture is too thick you can add more milk. If mixture is too runny continue cooking – it will thicken up.
  4. Keep stirring frequently so that the milk doesn’t burn and to avoid rice pudding sticking to the bottom.
  5. Once cooked, remove rice pudding from saucepan.
  6. Serve it hot or cold, topped with maple syrup and banana, or with your choice of toppings such as cinnamon, grated dark chocolate, blueberries or add some orange zest during cooking for a citrus version
 
Large Organic Banana Bread with Honey or Maple Syrup (16 serves)
 
1 cup Honey or Maple Syrup
1 cup Butter (or vegan alternative)
4 Organic Eggs
6 Ripe OrganicBox Bananas, mashed
1 Cup Coconut Milk
2 tsp Vanilla
4 cups GF Self-Raising Flour
1 tsp Salt
  1. Preheat oven to 180° and grease the bottoms of 2 large bread pans.
  2. In a large bowl, cream together sugar and butter. Add in eggs, bananas, milk, and vanilla.
  3. Add in flour, soda, and salt. Stir to moisten the ingredients, being careful not to overmix the batter. Lastly, fold in nuts (if using).
  4. Pour batter into the bread pans and bake 50-60 minutes, until nicely browned on top and pulling away from the sides of the pans.
  5. Remove bread from pans to a wire cooling rack. Cool completely before storing.
  6. Serve toasted and drizzled with honey or maple syrup

Lunch

Butternut pumpkin soup (8 serves)
 
500g butternut squash, cubed
100g sweet potato, cubed
2 tbsp extra virgin olive oil
4 cups massel chicken style stock or alternative low fodmap stock
2 tbsp coconut yogurt, for serving
4 slices gf or spelt bread, toasted
*For a zesty immune-boosting option, add a teaspoon of organic turmeric and ginger
  1. In a large pot, add the all ingredients and boil for about 20 minutes.
  2. Once it thinks, blend all ingredients in a blender.
  3. Garnish with 1 tsp. low FODMAP vegan yogurt and serve with gf or spelt toast.
Organic Sweet Potato, Rocket and Cherry Tomato Salad (8 Side Serves or 4 Main Serves)
 
1/2 OrganicBox Sweet Potato, peeled and cubed
1/4 OrganicBox Rocket Bag
1/2 OrganicBox Cherry Tomatoes, cut into wedges
2 tbsp Olive Oil
Salt and Pepper
Delicious with red meat or tofu
 
  1. Preheat the oven to 180°
  2. Place the sweet potatoes on a rimmed baking tray, drizzle with the olive oil, season with salt and pepper, and gently toss to coat everything well. Arrange the vegetables in a single layer and roast for 30 minutes.
  3. Turn the vegetables and continue to roast for 30 more minutes until crisp and browned.
  4. Allow to cool and toss through roquette. If you wish, you may stir through dressing or herbs and balsamic for extra flavor.
  5. You may enjoy the salad on it’s own, or to serve as a delicious accompaniment to red meat such as lamb chops or tofu.
Orange, celery and rocket salad (8 Side Serves or 4 Main Serves)
 
½ cup olive oil
1½ tsp ground cumin
½ tsp turmeric
5 Navel oranges
1 sprig celery, finely sliced
1/4 OrganicBox rocket leaves
Herbs to taste
Delicious with chicken or fish
  1. Whisk oil, cumin and turmeric together in a bowl. Season with salt and pepper.
  2. 
Remove skin and pith from oranges. Use a sharp knife to cut each orange into segments (do this over a small bowl to catch the orange juice.) Add ⅓ cup of the juice to the oil mixture and stir.
  3. Combine the orange segments with currants, rocket and micro herbs in a large serving bowl.
  4. Drizzle juice dressing over and toss salad well to combine. Serve.
  5. You may enjoy the salad on it’s own, or to serve as a delicious accompaniment to red meat such as lamb chops or tofu. 

Dinner

Kale, carrot and chilli* fritters (8 serves)
 
 *Chillies contain a natural food chemical called capsacin, which is responsible for the chilli's 'spicy' properties. Some people with IBS find that they are sensitive to capsacin and that this aggravates their symptoms. You may want to limit your intake if you find that your IBS symptoms worsen after eating spicy foods.
 

1 cup grated carrot, approx 1 medium carrot
1 cup finely chopped kale, approx 2 leaves kale, deveined
¼ cup fresh coriander, finely chopped
½ cup rice flour
1 egg, beaten
½ cup water
pinch of salt
freshly ground black pepper
extra virgin olive oil
OrganicBox Rocket (to serve)
  1. Add into a bowl the carrot, kale, coriander, flour, egg, water, salt and pepper and mix to combine.
  2. Heat a frying pan over medium heat.
  3. When hot, add about a tablespoon of olive oil then spoon dollops of the fritter mix into the frying pan, being careful not to crowd the pan.
  4. Cook for 2-3 minutes each side, until cooked through and golden brown.
  5. When cooked, place on paper towel to absorb any excess oil.
  6. Repeat with oil and remaining mix.
  7. Serve warm fritters with soy mayonnaise or chutney and garnish with OrganicBox rocket.
Kale and cherry tomato frittata (8 serves)
 
8 Organic Eggs, lightly beaten
salt and freshly ground black pepper, to taste
1 tablespoon olive oil
about 2 cups kale, sliced
2 green parts of spring onions, sliced into thin rounds; plus more for garnishing
1/2 cup cherry tomatoes, halved
  1. To a medium bowl, lightly beat the eggs with a fork, add salt and pepper to taste; set aside
  2. To an oven-safe skillet such as an enameled cast iron skillet, add the olive oil, kale, green onions, and cook over medium-high heat until kale wilts slightly, about 1 minute.
  3. Evenly sprinkle the tomatoes, any optional ingredients, add the eggs, and cook over medium-high heat for about 3 to 4 minutes, or until edges begin to set. I swirl the pan lightly every 30 seconds or so which helps the eggs cook evenly.
  4. Place the skillet under the broiler for about 1 minute, or as necessary for the center to set. Broiling time will vary based on type of skillet, how done the eggs got on the stove, how hot your broiler gets, exact positioning of oven rack, etc. Make sure to keep an extremely watchful eye on eggs so they don’t overcook or burn, remembering that when cooking in cast iron there’s carry-over cooking once removed from the heat; I only need 1 minute with my broiler. Pull skillet before you think you need to so eggs don’t become overcooked as they cool in skillet before serving.
  5. Garnish with rocket and serve immediately. Frittata is best served warm and fresh.
Pumpkin and Pine Nut Risotto (8 Serves)
½  Cup Olive Oil
4 cups Arborio Rice
10 cups Chicken Style Stock
500g OrganicBox, cubed
Handful Pine Nuts
Salt and Pepper
  1. Bring the stock just to the boil in a large saucepan. Reduce heat and hold at a gentle simmer.
  2. Heat butter and 2 tablespoons of oil in a heavy stockpot over medium heat.  Add the rice, pine nuts and pumpkin. Cook, stirring, for 1 minute or until the grains appear slightly glassy.
  3. Add a cup of the simmering stock to the rice and stir constantly with a wooden spoon until the liquid is absorbed. Continue adding the stock mixture, a ladleful at a time, stirring constantly and allowing the liquid to be absorbed before adding the next cup, for 20-30 minutes or until the rice is tender yet firm to the bite and the risotto is creamy.
  4. Season with salt and pepper to serve
Low Fodmap Chilli Con Carne with rice (8 serves)
 
1 Tbsp Olive Oil
1 Spring Onion, chopped
2 Cans Canned Diced Tomato
500 g Beef Mince
1 tsp curry powder
¼ OrganicBox Capsicum
1 tsp Chilli Flakes (optional)
1 cup Chicken Style Stock
1/3 cup Tomato Paste
Steamed Rice (to serve)
Yoghurt or Mashed Avocado (to serve)
coriander leaves (to serve)
  1. Heat oil in a frying pan and sauté garlic and onion until soft
  2. Add mince season with salt and pepper and cook until browned.
  3. Transfer to a slow cooker and add all remaining ingredients.
  4. Cook, covered on low for 8 hours.
  5. Serve with rice, mashed avocado and chopped coriander
Broccoli Pesto (4 Serves)
500g Penne Pasta
½ OrganicBox Broccoli
1 Bunch Basil, Washed and Sliced
1 kale leaf, sliced
½ Cup Olive Oil
1 Cup Pine Nuts, crushed
Nutritional Yeast
  1. Begin cooking penne as per directions on package.
  2. While the pasta is cooking, mix olive oil, nuts, basil and nutritional yeast to form a paste.
  3. Add broccoli to pasta for the last two minutes of cooking.
  4. Strain broccoli and pasta mix, and rinse pot.
  5. Return pot to a medium heat and stir through basil mixture. Until well coated and cook for 1-2 minutes.
  6. Serve topped with parmesan cheese or nutritional yeast
Stir-Fry with Rice (4 Serves)
1 Tbsp Olive Oil
1 Tips of Spring Onion, sliced (omit if you react strongly to onion)
4 Cups Cooked Rice
1 OrganicBox kale leaf, washed and sliced
½ OrganicBox Capsicum, sliced
1/4 OrganicBox Broccoli, cut into small florets
1-2 OrganicBox Carrots, sliced thinly
250g Chicken Thigh Fillets or tofu, cut into slices
¼ bag OrganicBox beans, sliced
 
  1. Sauté chicken or tofu in a pan until golden on the outside.
  2. Add remaining vegetables and fry until slightly tender.
  3. Mix in organic tamari and cooked rice and fry for a remaining 2 minutes, stirring regularly.