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Low FODMAP Teriyaki Plant Protein Power Bowl

November 1,2018

I’ve been making an effort lately to include more plant based meals in my week. Including more plants in your diet, lowers your risk of diabetes and heart disease, is great for the environment and even helps your bowels work better. In fact, if I could make a single dietary recommendation to help people to get healthier, it would be to eat more plants. So I was really excited to see this months Recipe ReDux topic:

Plant Protein Power Bowls
Packed with protein, fiber and color, plant power bowls are trendy and delicious. Show us the healthy recipe that’s in your bowl.

What is a plant based diet?

A plant based diet will, of course, feature plenty of wholegrains, fruits, vegetables, nuts and legumes. Of course, vegan and vegetarian diets are plant based, but I’m not one for an all or nothing approach when it comes to food, but just including a plant based or vegetarian meal once or twice per week is never a bad idea.

Since protein foods are great for keeping your hunger satisfied, maintaining strength and ensuring enzymes and hormones function well, if you are going to eat less animal products, you want to ensure you are getting some plant based sources of protein.

5 ideas to include more plants in your diet.

  1. his can be really simple, if you are currently only eating veggies at dinner, try including some at lunch as well
  2. Make half your plate full of veggies
  3. Snack on nuts
  4. Swap half the meat in your meal for tofu, chickpeas or lentils.
  5. Try eating a vegetarian meal for dinner each Monday or lunch each Thursday.

What about FODMAPs

Yes, certain legumes and nuts are high fodmap. Thankfully FODMAPs are water soluble, meaning that when lentils, chickpeas and butter beans are canned, the FODMAPs leech into the surrounding liquid. All you need to do is drain and rinse them. Low FODMAP portion sizes include canned, drained and rinsed:

  • Chickpeas & Butter beans ¼ cup
  • Lentils ½ cup.

Other low FODMAP sources of protein are:

  • Firm tofu
  • Brazil, macadamia, walnuts, chestnuts, pecan, pine nuts &peanuts
  • Hazelnuts up to 20 nuts
  • Almonds up to 10 nuts
  • Seeds including sunflower, chia, pumpkin, sesame and pepitas

I have been making an effort to use plant based protein in my lunch meals about 3 times per week. I’ve found a great way to do this is to create a Plant Protein Power Bowl. As always, my recipe is low FODMAP and gluten free, but its also really flexible and can easily be adapted to personal needs and tastes.

Recipe tips:

  • Use canned butter beans and make sure they are drained and well rinsed.
  • I used Ayam brand Teriyaki sauce which is low fodmap by ingredients. If you are unable to access a low FODMAP option, you can use the teriyaki sauce from Alana’s recipe for teriyaki meatballs here.
  • Watch portion sizes of green beans and broccoli by including a maximum of ½ cup combined per serve. If you are concerned replace beans and broccoli with capsicum.

Low FODMAP Teriyaki Plant ProteinPower Bowl

Serves: 2
Prep time: 10 minutes
Cooking time: 20 minutes

Ingredients:

  • ½ cup brown rice
  • 1 cup water
  • 150g firm tofu
  • 4 Tbl Teriyaki sauce
  • 1 Tbl sesame oil
  • 1 cup mixed veggies – I used carrots, parsnip, eggplant, broccoli & green beans
  • ½ cup shredded red cabbage
  • ½ cup shredded silverbeet
  • ½ cup canned butter beans (drained and rinsed)
  • 2 Tbl spring onion leaves (roughly chopped)
  • 2 Tbl fresh coriander (roughly chopped)
  • Salt and pepper
  • Extra spring onion leaves and coriander for garnish.

Method

  1. Cook rice according to packet directions
  2. Slice tofu into 1cm think slices, combine in a bowl with 2 Tbl of the teriyaki sauce and put aside.
  3. Heat sesame oil in a large pan and cook tofu for 2 minutes each side, place aside.
  4. Stir fry chopped veggies for about 3 minutes. Add red cabbage, silverbeet and butter beans and continue to cook for a further 2-3 minutes.
  5. Remove form heat and stir in teriyaki sauce, spring onion leaves and coriander.
  6. Divide between bowls, garnish and enjoy.

As Michael Pollan said “Eat food, not too much, mostly plants.”
As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!

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