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  • Writer's pictureDr. Bridgette Wilson

Low-FODMAP Za'Tar Brown Rice Recipe

Updated: Jun 29, 2022

Chef Leon Rothera and CityDietitians’ own Dr Bridgette Wilson have teamed up to present a video series demonstrating recipes for a low FODMAP diet. In these videos, they offer useful tips to meet all of your nutrient needs while restricting the diet to improve gut symptoms for IBS. These recipes are also useful for lactose or gluten-free diets.


Recipe


ZAA’TAR

2 tbsp sesame seeds

1 tbsp sumac

1 tbsp oregano

2 tbsp marjoram

rock salt to taste


BROWN RICE

400g cooked brown rice (200g dry weight)

1 tbsp zaa’tar

Half a lemon

1 tbsp garlic infused olive oil


SMOKEY PAPRIKA BAKE

1 skin-on carrot

Half small red cabbage

1 red pepper

Courgette

10 cherry tomatoes

Fresh thyme

Fresh parsley

1 tbsp Alpro soya alternative to plain yogurt


PARSLEY CRUST

Schär White or Brown Ciabatta Rolls*

Garlic-infused olive oil

Fresh parsley

100g goats cheese – crumbled over the top before baking *Schär are the only gluten-free brand in the UK to have had their products tested and certified by Monash University as suitable for a low FODMAP diet.

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