MY EBOOK IS HERE!! :D

Here you will find 40 vegan, gluten free and low FODMAP recipes, along with information and resources about the low FODMAP diet.

Thank you all for being so patient with me, and for your support, and I hope it all lives up to your expectations!! Happy cooking!! 🙂

Click HERE to check it out! ❤

eBook cover.png

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eBook cover photo

Hey guys!! 🙂 It’s been a long time since I’ve posted any new recipes on here, so I thought I’d just give you all an update as to why that’s the case!

I’ve decided to create an eBook, which will contain around 40 low FODMAP recipes, so I’ve been putting all my ‘recipe making time’ into that!! It will also contain helpful information regarding the low FODMAP diet, such as FODMAP overload, supplements, reintroduction phase, how to get enough nutrients, useful tips etc!

I’m hoping it will be ready sometime in April, but you can see updates on my Instagram @plantbasedkrystal! You can also see photos of some of the recipes that will be in there, such as teriyaki tofu bowls, sausage rolls, nutella cakes, caramel slices and more!! 🙂

Krystal xx

 

 

Banana bread

banana bread
Ingredients:
200 grams gluten free plain flour
100 grams rapadura sugar
300 grams/3 over ripe bananas
125ml melted coconut oil
1 tsp vanilla extract
1/4 tsp nutmeg powder
1/4 tsp cinnamon powder
1 and 1/2 tsp baking powder
1/2 tsp baking soda

Method:
1. Preheat the oven to 180 degrees.
2. Line a loaf tin (roughly 8x4in) with baking paper.
3. Puree the bananas and sugar in a blender.
4. Pour the pureed bananas/sugar into a large bowl, and stir in the coconut oil, vanilla, nutmeg and cinnamon.
5. Fold in the sifted flour, baking soda and baking powder until the mixture is combined well.
6. Pour the mixture into the loaf tin, and bake for 30 minutes.
7. Allow to cool before removing from tin.

Lemon Frosting:
1 cup icing sugar
2 tablespoons lemon juice
Desiccated coconut for sprinkling

Method:
1. Whisk the icing sugar and lemon juice together until combined and smooth.
2. Spread over the top of the banana bread, and sprinkle with desiccated coconut.

‘Cheezy’ pasta sauce

pasta
Serves two.
Ingredients:
250 grams potatoes (~2 small-medium potatoes)
120 grams carrots (~2 small carrots)
30 grams nutritional yeast
150ml water
1 tablespoon coconut oil
1-2 teaspoons fresh chives
Pinch of salt

Method:
1. Boil potatoes and carrots until they become soft.
2. Add all ingredients into a blender and puree until smooth.
3. Serve over pasta or whatever else you like!

Peanut Butter Smoothie Bowl

pb bowl

I absolutely LOVE banana ice cream/smoothie bowls, so for those of you who are lucky enough to tolerate more than a few bananas, this ones for you! Or alternatively, you can half the recipe etc to suit your tolerance levels! 🙂

Ingredients:
4-5 frozen bananas
1 or 2 low FODMAP peanut butter cups (you can buy them or make your own)
1 tablespoon peanut butter
A drizzle of carob (1 teaspoon carob powder mixed with 1-2 teaspoons water)
A few dried mulberries
Sprinkle of desiccated coconut

Method:
1. Place the frozen bananas in a powerful blender, and blend until smooth and creamy. Pour into a bowl.
2. Dice up your peanut butter cups, make your carob drizzle, and top the smoothie bowl these and the rest of the ingredient. Enjoy! 🙂

Double Chocolate Brownies

rownies
Ingredients:
175 grams gluten free plain flour
100g rapadura sugar
55 grams raw cacao powder
165g zucchini
140g melted coconut oil
120 grams vegan dark chocolate chips
1/2 teaspoon baking powder
1/2 teaspoon salt

Method:
1. Preheat oven to 175°C.
2. Sift together the flour and raw cacao powder into a large bowl, and then add the sugar, baking powder and salt.
3. Grate the zucchini, and then puree until smooth in a food processor.
4. Pour the melted coconut oil and pureed zucchini in with the dry ingredients, and mix until a thick batter forms. Then stir in the dark chocolate chips.
5. Bake for 14 minutes in an 8×8 inch lined tray.
6. Allow to cool before removing from tray. Cut into slices and enjoy!