Lunch

For low FODMAP Fried chicken

• Add eggs, salt and pepper in a medium bowl and beat well, until combined.
• Add a cup of cornstarch in another medium bowl.
• Heat olive oil in a skillet or wok.
• Coat the chicken pieces with the egg mixture followed by the cornstarch mixture and fry in the skillet, until golden & crispy, for about 3-4 minutes.
• Once done, transfer the fried chicken pieces on to a plate lined with a paper towel. Fry the remaining chicken.
• Discard the oil and clean the skillet.

For low FODMAP orange sauce

• Heat 1 tbsp. garlic oil in a skillet placed over high heat. Saute ginger for about 10 seconds, until fragrant. 
  
• Add Low FODMAP Spice Mix (Chili Seasoning Mix) and fry for a few seconds.
  
• Now add soy sauce and mix well. Now, add vinegar with constant stirring.
  
• Mix 2 tbsp cornstarch in a cup of water and mix well until combine.
  
• Pour this cornstarch water or slurry into the pan and stir well.
  
• Heat over medium low heat until thickened.
  
• Now add corn syrup, brown sugar, orange zest and orange juice. Let it thicken until the desired consistency is attained. Mix in sesame oil.
  

Assemble the chicken and the orange sauce

• Pour the orange sauce over the fried chicken pieces. Stir until well-coated.
  
• Serve with broccoli and rice. Enjoy!
  

• In a small mixing bowl, crack in the eggs and beat well.
  
• Add spinach and Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). Stir until well-combined.
  
• Heat a large frying pan over medium-high heat and add 1 tbsp. of butter. Shake it gently to evenly coat the frying pan with the butter.
  
• Now, pour in half a cup of the eggs on to the pan and move it back and forth to spread the eggs evenly on to the bottom of the pan.
  
• Cook until completely done from one side. Then, flip it using a fork and let it cook from the other sides.
  
• Once done, top it with 1 tbsp feta cheese, some fresh sliced tomatoes, and finely chopped spring onions. Now, fold it into one half and place it on to the platter.
  
• Repeat the same procedure with the remaining eggs.
  
• Once done, serve with bran bread slices, if desired. Enjoy!
  

• Wash the drumsticks with water and set aside to drain.
  
• Preheat the oven to 425 degrees F.
  
• In a large mixing bowl, prepare the marinade by adding Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), red wine vinegar, and garlic oil.
  
• Now add the drumsticks and coat well with the marinade and set aside for at least 15 minutes.
  
• Finally, mix in the Dijon mustard and place the chicken drumsticks on to a baking sheet.
  
• Bake for at least 30 minutes per each side until thoroughly cooked and the color changes to brown.
  
• Once done, take the baking sheet with the chicken drumsticks out and set aside for 5 minutes.
  
• Serve with your kids’ favorite dipping sauce and enjoy!
  

• Chop the leek, carrots, parsnip, and fennel into 0.5 cm cubes.
  
• Heat some garlic oil in a frying pan and add chopped veggies. Saute for at least 8 minutes.
  
• Add tofu and continue to fry until cooked.
  
• Add in the canned tomatoes, salt, sugar and Low FODMAP Spice Mix (Chili Seasoning Mix). Bring the mixture to boil for at least 20 minutes.
  
• Mix the sauce well and serve it over the spaghetti with a topping of some grated cheddar cheese. Enjoy!
  

• Heat the oil in a skillet, add ginger and saute until the colour changes.
  
• Add shrimp and cook for another 3 minutes. In a small bowl, crack in the egg and beat well. Pour this egg into the skillet and let it stand for a few seconds and then break it up into small pieces to scramble.
  
• Add the cooked rice and stir fry for 10 minutes, until combined. Add the soy, garlic oil, rice wine and scallions. Toss everything well to combine. Serve immediately. Enjoy!
  

• Heat the garlic oil in a large skillet and add Low FODMAP Thai Curry Seasoning Spice Mix and tomatoes, cut into small pieces.
  
• After a few minutes, add chopped tomatoes and cook for 3 minutes with frequent stirring. Once cooked thoroughly, add prawns and cook until done, for at least 10 minutes on low heat.
  
• Once done, sprinkle chopped coriander over the curry and serve with rice or flatbread. Enjoy!
  

• In a roasting pan, marinate the chops with a mixture prepared by using FODMAP Spice Mix (Cajun/Creole Seasoning), garlic oil, juice of 2 lemons and Dijon mustard.  Place them into the refrigerator.
  
• Preheat the oven to 400 degrees F. Let the lamb stand at room temperature until the oven is preheated.
  
• Roast until completely done, for at least 20 minutes. Squeeze some lemon juice, if desired before serving. Enjoy!
  

• In a small saucepan, heat 3 cups of water and mix 6 tbsp of Low FODMAP Certified Vegetable Stock Powder in it. Simmer for 1 minute. Set aside.
  
• In a large pot, lightly temper Low FODMAP Spice Mix (Adobo Seasoning) in 2 tbsp olive oil.
  
• Add the prepared vegetable stock, squash, and chipotles in adobe and bring it to boil. Boil for about 20 minutes.
  
• Once it begins to thicken, mash the chunks to attain the desired consistency by using an immersion hand blender.
  
• Garnish with 1 tsp. low FODMAP vegan yogurt and a few bits of hazelnuts, if desired. Serve and enjoy!
  

• Cook the pasta as per the directions mentioned on the package. Drain the pasta in a bowl and reserve 1/4 cup cooking liquid. Set aside.
  
• Saute green onions in oil over medium heat and add shrimp and cook for 4 minutes with constant stirring, or until shrimp is completely done. Remove it from the pan and set aside.
  
• Reduce the heat and combine the cheese, reserved liquid, half-and-half, cream cheese and Low FODMAP Certified Spice Mix (Tuscan Herb) and salt in the pan. Cook until the cheese melts, for about 2 minutes.
  
• Combine shrimp mixture with the pasta and cheese mixture. Serve and enjoy!
  

• In a medium pan, heat the oil and add Low FODMAP Spice Mix (Chili Seasoning Mix). Stir in the grated ginger and cook for a minute. Add cubed potatoes and stir well.
  
• Fry the potatoes together with the spice mix for a few minutes. Pour in some water, cover and gently simmer until the potatoes are cooked, for at least 15-20 minutes. Add some water, if the potatoes begin to stick to the pan.
  
• Add the spinach and cook until it has wilted, for a few more minutes. Top it with chopped parsley.
  
• Serve with a flatbread or fried chapatti and enjoy!
  

• Preheat the oven to 450F. Prepare the baking sheet by lining it with parchment paper.
  
• In a small mixing bowl, mix Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) in water to make 1/3 cup of slightly thick paste.
  
• In another bowl, mix together 1 teaspoon garlic oil and 2 tbsps BBQ sauce and brush it all over the chicken breast. Roast the chicken until it is cooked thoroughly, for at least 20 minutes. Once done, set aside to rest for about 10 minutes and then cut into small chunks.
  
• Lightly grease the (14-inches) heavy-duty sheet pan with some oil. Pat out the pizza crust up to 12 inches diameter directly on to the pan. Spread the remaining BBQ sauce all over the pizza crust. Top it with chicken then with the shredded cheeses. Then top with chopped scallions.
  
• Bake the pizza for about 10 minutes, or until the crust is crips and browned and the cheese is melted or begins to bubble. Top it with cilantro and serve immediately.