You can’t eat eggs every morning. Sub in these home-made low FODMAP concoctions.
Ever since William Kellogg invented cornflakes to curb a nation’s libido (true, Wikipedia it), cereals have been hugely popular. Not because they’re the best breakfast for building muscle, boosting brainpower or keeping you focused throughout the day – but because they’re convenient and delicious. And while omelettes are fine, occasionally you’ll crave a big bowl of something a bit like cornflakes in the morning. We’ve assembled a low FODMAP high protein vegan breakfast buffet that’ll keep you firing all day.
Low FODMAP Ideas
Even if you’re not looking to go full keto, healthy fats will keep your brain online through the toughest email session. “Put flaked coconut, sliced almonds, chia seeds, hemp seeds, ground cinnamon, cacao powder and coconut oil in a mixing bowl to combine and then spread it on a baking sheet,” says Martina Slajerova, author of Quick Keto. “Cook in an oven preheated to 150˚C/300˚F for ten minutes, mixing it halfway through. Wait until it cools, then serve with almond milk.”
Looking for a warm option that cuts carbs? “Put 2tbsp each of shredded coconut, flaked almonds, chia seeds and hemp seeds in a bowl, add ½tsp of cinnamon, and 60ml each of coconut milk and hot water,’ says Slajerova. ‘Add 2tbsp of pumpkin purée if you’ve got it and stir. Let it sit for ten minutes before serving.”
Oats Three Ways (makes 2 low FODMAP servings with low FODMAP plant based milk)
Mix up some oats and other stuff the night before, and you’ll be ready to go in the morning even if you hit snooze twice. “Mix one cup (100g) of oats, one cup (250ml) of milk, a scoop of low FODMAP protein powder, 1tbsp of poppy seeds and 1tsp of maple syrup in a bowl, pour it in a cup and leave it overnight,” says Jon “Healthy Jon” Weston-Stanley. “If you really like a lemon kick, cut some small lemon chunks and stir them through it.” It’s 600 calories and 40g of protein – and it tastes like a dessert.
It’s overnight oats again – but throw this one in your gym bag for after your fasted cardio. “Mix a cup of oats, a scoop of low FODMAP vanilla protein, 5g of cacao, 5g of desiccated coconut and 250ml of unsweetened milk,” says David Templer. “Mix and leave them overnight, then sprinkle with a handful of raspberries and blueberries and a little more desiccated coconut in the morning. Don’t ask me why, but cacao and vanilla works better than chocolate protein alone.”
Protein porridge never gets old. “Add a cup of oats, a cup of milk and 1tbsp of low FODMAP vanilla protein to a saucepan,” says Healthy Jon. “Add some vanilla seeds and - if you need more flavour – crush or cut some cardamom pods and add them to the pan. Put it on a medium heat, stir for five minutes, and serve.”
The Sweet Treat
Hard week? You deserve this one. “First grab a bowl, and mix 1 tub (170g) of low FODMAP plant based yogurt and a scoop of vanilla protein until it’s runny,’ says Templer. “Whizz a handful of strawberries in a blender, then add 1g of xanthan gum and blend again – this is optional, but gives you a jammy consistency. Now fill half of your bowl with low FODMAP granola and the other half with the yogurt, then pour the strawberry coulis on top. Finish it with some blueberries and you’re good to go.”