Three din­ners and a dessert! Why a low-FODMAP diet isn’t that re­stric­tive

A LOW-FODMAP DIET DOESN’T HAVE TO FEEL RE­STRIC­TIVE, AS THESE RECIPES FROM A NEW FODMAP-FRIENDLY COOK­BOOK PROVE

Good Health Choices - - Content -

Spicy tuna, dill, ca­per and mint burger

SERVES 4

150g potato, peeled, roughly chopped and boiled

185g tinned chilli tuna in oil, drained

2–3 tbsp dill, finely chopped

2 tbsp mint leaves, finely chopped 2 tbsp ca­pers, drained, rinsed and finely chopped

1 fresh red chilli, finely sliced, to taste (op­tional)

2 eggs, lightly beaten

1 tsp mus­tard

15–20g pre­served le­mon rind, finely chopped (op­tional)

25g (¼ cup) al­mond meal

Olive oil, for fry­ing

1 Drain the boiled potato, then trans­fer it to a large bowl. Use a potato ricer or a fork to mash well.

2 Add the drained tuna, herbs, ca­pers, chilli, eggs, mus­tard and pre­served le­mon rind, if us­ing. Sea­son with salt and pep­per, and stir well un­til ev­ery­thing is com­pletely com­bined.

3 Spread the al­mond meal evenly on a small plate, ready to coat the burg­ers.

4 Di­vide the tuna mix­ture into four, and gen­tly shape each portion into a patty us­ing clean hands. Place each one on the al­mond meal, and gen­tly coat it on all sides.

5 Heat a large non-stick fry­ing pan with a splash of olive oil over a medium–high heat, then add the pat­ties one at a time. Keep an eye on them to en­sure they don’t stick to the pan.

6 Cook for a cou­ple of min­utes on ei­ther side, and then serve with a salad, or in a gluten-free bun with any top­pings you like.

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