Brenda Khan
Zucchini is a versatile vegetable that can be roasted, fried, or spiralized into zoodles. It is also a great ingredient for those on a FODMAP diet, with Monash University and FODMAP Friendly both lab-testing and confirming zucchini as safe for this diet. However, serving size is important, with a low FODMAP serving ranging from 1/3 cup to 1/2 cup, or 65 grams to 75 grams, depending on the source. For those new to FODMAP, it is recommended to start with smaller servings and gradually increase to find your tolerance level. With the right portion sizes, zucchini can be enjoyed in a variety of recipes, including pasta, soups, breads, and more.
| Characteristics | Values |
|---|---|
| Recommended portion size | 65g or 1/3 cup |
| Preparation methods | Roasted, fried, spiralized, baked |
| Recipe ideas | Bread, lasagna, pasta, soup, muffins, roasted zucchini with lemon and garlic, zucchini walnut muffins, zucchini noodles |
| Apps | Monash University Low FODMAP Diet App, FODMAP Friendly Food Program |
| Other names | Courgette |
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What You'll Learn
Roasted zucchini with lemon and garlic
Roasted zucchini is a tasty and healthy side dish that can be easily incorporated into a FODMAP diet. Here is a detailed recipe for roasted zucchini with lemon and garlic.
Ingredients:
- Zucchini
- Extra virgin olive oil
- Fresh lemon
- Garlic
- Red pepper flakes (optional)
- Coarse salt (optional)
- Parmesan cheese (optional)
Instructions:
Firstly, preheat your oven to 400°F. Cut the ends off the zucchini and slice them in half lengthwise. Then, cut the zucchini halves into 1-inch half-moons. Place the zucchini half-moons onto a large baking sheet, ensuring they are spread out evenly in a single layer.
Drizzle the zucchini with olive oil, using only a small amount (around 1/2 tablespoon). Toss the zucchini to ensure they are evenly coated, and spread them out again.
Roast the zucchini for 12 minutes, or until they are tender. While the zucchini is roasting, prepare the topping. Mix together finely chopped shallots, crushed garlic, 1 tablespoon of olive oil, and red pepper flakes and salt to taste.
Remove the zucchini from the oven and sprinkle the shallot and garlic mixture on top. Toss the zucchini to ensure an even coating, and place them back in the oven for 3 more minutes.
Finally, remove the zucchini from the oven and squeeze the juice of half a lemon on top. Toss the zucchini again, and serve warm, garnished with fresh herbs such as rosemary or thyme, and grated parmesan cheese if desired.
Tips and Variations:
- It is important to note that while zucchini is generally considered low FODMAP, portion sizes are crucial. A single 65g serving of zucchini is recommended, and increasing the serving size can push the FODMAP levels higher.
- To ensure even cooking, cut the zucchini into evenly sized pieces.
- For added flavour, toss the zucchini with Italian seasoning, salt, pepper, and garlic powder before baking.
- For a more indulgent dish, sprinkle parmesan cheese on top of the zucchini during the last few minutes of cooking to achieve a golden brown colour.
- Other variations include adding feta cheese, pine nuts, or fresh basil leaves.
Enjoy your delicious and healthy roasted zucchini!
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Zucchini walnut muffins
According to Monash University's FODMAP food experts, a single 65g serving of zucchini is low in FODMAPs and should be suitable for people with a range of IBS sensitivities. However, increasing the serving size to 70g will push the Oligo-fructans levels to a moderate amount, so intake should be limited if you are intolerant to this specific FODMAP.
Ingredients
- 2 cups gluten-free baking mix (e.g. King Arthur's GF all-purpose baking mix)
- 2/3 cup oats
- Sugar
- Cinnamon
- 1 banana
- 2 eggs
- Zucchini
- Oil
- Walnuts
Method
- Preheat the oven to 350 degrees F.
- Fill 18 muffin tins with paper liners.
- In a large bowl, blend the gluten-free baking mix, oats, sugar, and cinnamon.
- In a small bowl, add the banana and mash with a fork until it reaches a mashed potato consistency.
- Add both eggs to the banana and mix.
- Mix the banana and egg mixture into the dry ingredients along with the zucchini and oil, mixing to blend.
- Fold in the walnuts.
If you are looking for other zucchini recipes, you can try zucchini tater tots or grilled zucchini spears.
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Zucchini noodles (zoodles)
Zucchini is a versatile vegetable that can be enjoyed in many ways on the FODMAP diet. However, it is important to monitor your portion sizes as zucchini has moderate FODMAP levels at 70g and becomes high FODMAP for fructans at 100g. A low FODMAP serving is 65g or 1/3 cup, chopped.
Zucchini noodles, or zoodles, are a popular way to enjoy this vegetable. You can use a vegetable peeler to create the noodles, or a julienne peeler to make long strands resembling spaghetti. If you have a spiralizer, you can use that to create zoodles as well.
Ingredients:
- Zucchini
- Meatballs
- Tomato sauce
- Parmesan cheese
- Parsley leaves
Instructions:
- Peel the zucchini lengthwise using a julienne peeler to create long strands.
- Place the zucchini noodles in a heat-proof bowl and season well.
- Cover the noodles with boiling water and let them stand for 2 minutes before draining.
- In a skillet, heat some olive oil over medium-high heat.
- Add the meatballs and cook until browned.
- Pour in your favourite tomato sauce and bring it to a boil.
- Reduce the heat and add the zucchini noodles, stirring until well coated.
- Serve topped with parmesan cheese and parsley leaves.
You can also find pre-made low-FODMAP pasta sauces that are Monash certified, such as Fody Foods Low FODMAP Tomato & Basil Sauce.
Enjoy experimenting with zucchini noodles and remember to adjust the recipe to suit your individual FODMAP tolerance!
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Zucchini bread
Zucchini is a versatile vegetable that can be enjoyed in many ways on a low-FODMAP diet. One popular option is to make zucchini bread.
To make zucchini bread, you'll need the following ingredients:
- Zucchini (65-66 grams or 1/3 to 1/2 cup)
- Low-FODMAP gluten-free flour (1 1/3 to 2 cups)
- Sugar (white granulated or brown)
- Walnuts or chocolate chips (optional)
- Baking soda
- Baking powder
- Salt
- Egg
- Lemon juice and lemon zest (optional)
- Oil
First, preheat your oven to 350°F/180°C and position a rack in the middle. Grease an 8-inch by 4-inch loaf pan with non-stick spray or baking spray, and line it with parchment paper, leaving an overhang on two sides.
In a large mixing bowl, combine the flour, baking soda, baking powder, and salt. Make a well in the centre and set aside. In a separate bowl, combine zucchini, sugar, oil, egg, and lemon juice and zest (if using). Whisk to combine.
Pour the wet ingredients over the dry ingredients and use a stir and fold action to mix until just combined. Scrape the batter into your prepared pan. Bake for 40 to 45 minutes, or until a skewer inserted into the centre comes out clean.
Allow the bread to cool in the pan on a wire rack until just warm. Then, remove it from the pan, peel away the parchment, and let it cool completely. You can enjoy this bread as is, or top it with additional nuts or chocolate chips, or a frosting such as low-FODMAP lemon cream cheese frosting.
This zucchini bread is a delicious and easy way to include zucchini in your low-FODMAP diet.
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Grilled zucchini
Firstly, when shopping for zucchini, it is best to choose smaller, slender vegetables as they tend to yield better results. Larger zucchini can be cottony in texture.
Before grilling, it is important to weigh the zucchini to ensure you are consuming the recommended low-FODMAP portion size. According to Monash University, a low-FODMAP serving is 65 grams, while FODMAP Friendly suggests 75 grams. A larger serving size of zucchini can cause it to become high in FODMAPs, specifically fructans. Therefore, it is recommended to stick to a 1/3 cup serving size, which is approximately 65 grams.
Now, for the grilling! Here is a simple recipe for grilled zucchini:
Ingredients:
- Zucchini (65 grams)
- Olive oil
- Salt
- Pepper
- Lemon zest
Instructions:
- Heat a drizzle of olive oil in a large pan over medium heat.
- Add the zucchini, salt, and pepper to the pan.
- Sauté for 6-8 minutes, flipping the zucchini occasionally to ensure even cooking and browning.
- Remove the zucchini from the heat once it is lightly golden brown.
- Add lemon zest to the zucchini for extra flavor.
- Serve immediately and enjoy!
This grilled zucchini dish makes a great side that can be paired with your favorite protein or other low-FODMAP vegetables. It is a quick, easy, and delicious way to include more vegetables in your FODMAP diet.
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Frequently asked questions
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can cause digestive issues for some people. The FODMAP diet is a way of eating that limits these carbohydrates to help manage symptoms such as bloating, gas, and stomach pain.
Yes, zucchini is generally considered safe on a FODMAP diet, but portion size matters. A low FODMAP serving is around 65 grams or 1/3 cup chopped. Larger servings can contain moderate to high levels of fructans, which may trigger symptoms in some individuals.
There are several ways to include zucchini in your FODMAP diet. You can roast it with lemon and garlic, spiralize it into zoodles, add it to pasta dishes, or even bake gluten-free zucchini bread. It's a versatile vegetable that can be roasted, fried, or spiralized.
While zucchini is generally safe, everyone's tolerance levels are unique. It's important to monitor your individual reaction to zucchini and adjust your intake accordingly. Additionally, when shopping for zucchini, choose smaller, slender vegetables as larger ones can be cottony.
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