As you know, one of the best parts of following a vegan whole food diet is that you can eat in abundance, without limits. If you're eating mostly veggies, fruit, whole grains, nuts, seeds and legumes you can't really go wrong.
Sadly on the lowFODMAP diet all of these can be limited in portion sizes, meaning a lowFODMAP bowl of pasta & tomato sauce can end up seriously lacking on the calorie front. This can actually make eating enough a serious problem, especially as it's recommended to wait 2-3 hours between meals, to stop FODMAPs stacking up.
So I wanted to give you a recipe which is very low in FODMAP to add on to any meal or eat as starter to add around 280kcal and 6g of protein. I've written as one serving, so you can easily multiply and make as many portions as you'd like for now or later.
[Prep Time: 5 mins. Cook Time: 25-30. Total Time = 30-35 Minutes]
270g/1 cup potatoes, roughly chopped (Yukon gold are best)
3 tbsp black olives, pitted and chopped
1 tsp capers, chopped
1 handful of parsley, chopped
2g plain pea/ or rice protein powder
1 tsp cornstarch/flour
1 tsp sourdough bread crumbs (I blended the crusty end slice of a loaf)
2 tsp olive oil for frying
Boil the potatoes for 10-15 minutes in salted water until they become soft.
Drain them and rinse in cold water so they can be handled, before transferring to a bowl.
Use a fork or potato mash to crush the potatoes and then stir in the olives, capers, parsley, protein powder, sieved cornstarch and pepper. Taste and add more salt at this if you wish.
Using your hands, shape the mash into 3 to 5 patties, and press in a little sprinkle of the bread crumbs.
Heat the olive in a non-stick frying pan. Carefully lay down the potato cakes and fry until golden underneath (around 4 minutes)
Using a spatula, flip the cakes over and fry on the opposite side until golden.
Serve and enjoy as a starter or with a meal to bolster the calorie and protein content.
A COUPLE OTHER FLAVOUR IDEAS
Stir coriander/cilantro, garam masala, turmeric and pinch of cardamon into the potato mash for an Indian inspired flavour.
Add chives, smoked paprika, olives and drizzle with garlic-infused olive oil.
You can watch the recipe being made in the video below. If you would like more recipes you can prep in advance and a week long meal plan made with a Registered Dietician for 2000-2500kcal, you can check out Your Wild Gut Project here x