Bernadette Soderlund in Narre Warren South, Victoria | Nutritionist

Bernadette Soderlund

Locality: Narre Warren South, Victoria

Address: Crystal Brook Court 3805 Narre Warren South, VIC, Australia

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• Medical and health
• Alternative & holistic health service
• Nutritionist

23.01.2022 If you are looking for great low FODMAP dip / spread for the coming weekend, here is a great product spotted by KKdietetics I Fodmap spotter.

19.01.2022 Oven Baked Polenta Bites! A delicious low FODMAP weekend snack. Great for entertaining on this sunny Melbourne Sunday afternoon. INGREDIENTS - 1 cup polenta - 1/2 cup cheddar cheese... - fresh or dried herbs of your choice (I used dried basil) - low FODMAP stock - olive oil, to drizzle METHOD It is best to start this recipe the day before. 1. Line a tray with baking paper 2. Cook polenta according to packet directions with low FODMAP stock until smooth and thick. Add cheese and herbs and mix well. 3. Pour polenta into prepared pan. Smooth surface with the back of a spoon to flatten. 4. Cover with cling wrap and allow to completely cool and set in fridge for a minimum of 4 hours. Overnight is best. 5. Once set, flip polenta onto a chopping board and slice into bite size pieces. 6. Place polenta bites onto a lined baking tray and drizzle with olive oil. Bake at 220 C for 25 minutes, or until golden. Serve hot with a dipping sauce, such as cucumber and Greek yoghurt. Note: although these bites contain cheese, the amount of cheese per serve is very small so still remains low FODMAP. Cheddar cheese has minimal lactose in it and only becomes moderate FODMAPS at very large serves (1kg). #lowFODMAP

16.01.2022 Another beautiful winter morning at the kids footy!. Oranges all ready to go for the boys. The perfect low FODMAP fruit to snack on and keep their energy up!

16.01.2022 How did you celebrate world chocolate day?! Had a fantastic afternoon with my 10 year old making these low FODMAP delights. Raspberries and strawberries dipped in dark chocolate, with low FODMAP hot chocolate. Just keep in mind serving sizes and timing between fruits need to be considered for this to remain low FODMAP

14.01.2022 Another milk recall to be aware of.

13.01.2022 Pizza!! Yes, you can definitely still have pizza on a low FODMAP diet. This one is not only low FODMAP, but delicious and nutritious! INGREDIENTS (makes 6 small - medium pizzas)... DOUGH - 2 cups ' The Healthy Baker' low FODMAP plain flour (available Woolworths) - 2 tsp baking powder - 2 Cups Greek yoghurt TOPPINGS - 200g Japanese pumpkin (chopped into small cubes) - garlic infused olive oil - pepper - 3 Tb salt reduced tomato paste - 40g red capsicum, chopped finely - 60g pitted green olives, chopped - 50g baby spinach, chopped - 100g fetta - a few basil leaves METHOD 1. Place pumpkin on an oven tray and drizzle with garlic infused olive oil. Season with pepper. Roast at 220 C for approx 20 minutes, or until tender. 2. Sift flour and baking powder into a bowl and mix with Greek yoghurt until well combined. Knead the dough for about 5 minutes. Add more flour if dough is too wet. 2. Divide dough into 6 portions and roll dough out flat and place onto tray. 3. Spread tomato paste over pizza bases then top with spinach, capsicum, oilves, pumpkin and crumbled fetta. 4. Reduce oven to 180 C and cook pizzas for approx 20 minutes or until dough is cooked through and topping is golden. 5. Once cooked, top with fresh basil leaves and enjoy! Note: Capsicum is low FODMAP, however does contain capsaicin, a natural ingredient which gives capsicum its spicy flavour. For some people with IBS it may trigger heartburn or abdominal pain.

12.01.2022 Some great low FODMAP yoghurt options spotted by KKdietetics | Fodmap spotter.

08.01.2022 Piping hot golden pikelets! A special birthday breakfast treat for my youngest. Of course low FODMAP too! INGREDIENTS (makes 22) -3/4 cup lactose free milk -1 egg... -1 teaspoon vanilla extract -1 cup 'The Healthy Baker' low FODMAP flour -1 tsp baking powder -2 tsp sugar -olive oil to fry - melted dark chocolate -strawberries and blueberries (keep blueberries to 1/4 cup or less to remain low FODMAP. 10 strawberries is considered a low FODMAP serve). METHOD 1. Whisk milk, eggs and vanilla together in a small bowl. 2. Sift in flour and baking powder, and add sugar. Whisk together until smooth. 3. Heat olive oil in pan and use a tablespoon to add pikelet mixture to the pan. 4. Cook until bubbles form, then flip and cook the other side until cooked through and golden. 5. Transfer to a plate and layer with strawberries and melted chocolate 6. Add a few blueberries if desired. #lowFODMAP See more

07.01.2022 A great low FODMAP bread choice! Monash University low FODMAP certified so you can still enjoy that Vegemite on toast this Sunday Morning .

06.01.2022 Just like my little frog friend here, have you also been contemplating why you are constipated? Have you been following a low FODMAP diet but still suffering constipation? The delicious juicy kiwi fruit may be a simple solution to your problem. Struggling with constipation can be a serious issue for people with irritable bowel syndrome (IBS). There are many factors that may contribute to constipation. Some of these reasons may include: - intolerance to FODMAPs... - not eating a nutritionally balanced diet containing adequate fibre - inadequate fluid intake - certain medications and or nutrition supplements - some medical conditions causing gut motility issues Studies have shown that consuming two kiwi fruits a day is a very effective strategy in managing constipation. It has been shown that frequency, stool volume, softness of bowel motion and ease of opening bowels have all significantly increased after consuming 2 kiwi fruit a day. It has been proposed that a possible mechanism for kiwi fruit being so effective is that it contains an enzyme called Actinidin. It is thought that it stimulates receptors in the colon and increases colonic motility. Other possible reasons for kiwi fruit helping with constipation is that the fibre in kiwi fruit has a high water holding capacity. They contain 2-3 g of fibre per 100g. This leads to enhanced faecal bulking and increased laxation, making it easier to use your bowels. It is thought that it is both the action of the enzmye Actinidin, along with the high fibre content of kiwi fruit that is so beneficial. Along with being an effective treatment strategy for constipation, kiwi fruit are also low FODMAP and excellent source of vitamin C, K, E, potassium and magnesium. They also contain prebiotics for a healthy gut. So get munchin' on those kiwis! #lowfodmap #constipation #kiwifruit #fibre

05.01.2022 Lemon Bliss Balls! An absolute powerhouse of nutrition and delicious too! Of course #lowfodmap INGREDIENTS - 1 cup macadamia nuts - zest of 2 large lemons - juice of 1/2 large lemon... - 1 tsp vanilla extract - 2 tsp pure maple syrup - white chia seeds to roll in METHOD 1. Place all ingredients (except chia) into a food processor. Blend until well combined and sticky. 2. Roll into small balls 3. Roll balls in chia seeds if you desire an extra power hit of nutrition. 4. Chill in fridge until firm. These lemon bliss balls are high in protein and fibre. They are an excellent source of heart healthy monounsaturated fats, and a good source of nutrients such as magnesium, manganese and thiamin. Delicious as a morning or afternoon snack! #lowfodmap #highfibre #vegan #vegetarian #glutenfree #lemonblissballs

03.01.2022 My delicious breakfast on this freezing morning. Recipe can be found here: https://www.healthybitehealthylife.com.au/blog