We love a good slice here at FODMAP Friendly – one where you can chop up the vegetables, mix with the binders and scoop into a baking dish to be in the oven within ten minutes! Our low FODMAP zucchini & capsicum slice is no exception.
Savoury slices are a fantastic way to pack in more vegetables to your diet – this ‘hidden packing’ could work wonders when trying to get kids to eat more veggies! They are portable and refrigerate well to be re-heated for lunch. Zucchini and capsicum are two powerhouse low FODMAP vegetables – they are easily obtained and full of our much needed vitamins & minerals such as potassium, vitamin A & vitamin C. We get our chlorophyll antioxidants from the green colour of the zucchini and lycopene from the red colour of the capsicum too!
In traditional zucchini slices, you’ll often see onion, wheat flour and cheese & milk used. The fructans in onion & wheat flour and lactose in cheese & milk are two FODMAPs that those with IBS aim to avoid when following the low-FODMAP diet. To make this zucchini & capsicum slice FODMAP Friendly, we’ve used chives instead of onions, included lactose free cheese & milk
Notably, we’ve substituted wheat flour for FODMAP Friendly Lo-Fo Pantry All Purpose/Plain Flour. This is the world’s first low FODMAP wheat flour, made using a natural wet-extraction process. It means you can enjoy the deliciousness of wheat flour without the side effects! Lo-Fo Pantry Plain Flour is also ideal for cakes, cookies and thickeners. It is available from Woolworths & Coles supermarkets in Australia.
Low FODMAP Zucchini & Capsicum Slice
Makes: ~ 16 slices
Low FODMAP serve: 1-2 slices
2 medium capsicums, peeled and grated
2 medium zucchinis, peeled and grated
2 chive stalks, finely chopped (or use ½ tbsp of dry chives)
1 cup of lactose-free cheese, grated
4 eggs, lightly beaten
¼ cup of lactose free milk
¼ cup extra virgin olive oil
1 cup Lo-Fo Pantry All Purpose/Plain Flour (or use gluten free flour)
1. Preheat the oven to 160°C fan forced. Grease a slice pan and line the base and sides with baking paper.
2. Combine the chopped capsicum, zucchini, chives, cheese flour in a large mixing bowl. Stir until well combined.
3. Then, stir in the eggs, milk and oils. Season with salt and pepper and any additional herbs.
4. Pour mixtures into the prepared pan, evenly spreading the top with a spatula.
5. Bake for 30-35 minutes or until firm. Set aside to cool then cut into squares.
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Sotiria Karatsas (Accredited Practicing Dietitian)