FREE SHIPPING on all U.S. Orders $49+

Savory Low-Fodmap Tuna and Vegetable Loaf

Print
savory-low-fodmap-tuna-and-vegetable-loaf-antioxidant-rich-IBS-diet

By

I’ve been dreaming of a good savory low FODMAP loaf for ages! I’ve tried a lot of quick bread recipes, even beer bread (!), but none seemed good enough to make a second time or to share with you guys. I wanted to play around with the recipe a bit, so for the filling I thought about one of my favorite combinations: tuna+red peppers+olives. So fresh, so good! I added some zucchini, green onion tops and parsley. The result? Well, I’ve been eating cake salé happily since Sunday, and I can hardly wait to bake another loaf.

Bon appétit 🙂

Further Food Commentary:

This recipe is great for the gluten free and sugar conscious individual that keeps ingredients simple yet elegant. You can also get some great protein in addition to your Omega 3 fatty acids. Great skin. Great joints. Now that's a win in my book.

By Guramrit Khalsa

Savory Low-Fodmap Tuna and Vegetable Loaf

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:45 minutes
  • Servings: 4

Ingredients

⅔ cup/ 100 gr. rice flour
¼ cup/ 30 gr. corn flour
⅓ cup/ 50 gr. tapioca starch (corn or potato starch will work too)
1 tbsp/ 9 gr. baking powder
1 teaspoon of turmeric 
(optional)
1 egg
¾ cup/ 200 ml. of lactose free milk
3 tablespoons olive oil + a dash to sautée

For the Filling
1 small red bell pepper, diced
1 small zucchini, diced
½ cup (15) green olives, pitted and chopped
1 can of tuna
salt and pepper to taste
½ cup of green onions (green tops only), chopped
½ cup of parsley, chopped

Instructions

1. Preheat the oven to 360ºF/ 180°C.
2. For the filling, saute the red pepper for five minutes in a pan coated with a dash of olive oil. 3. Add the zucchini and cook for another 5 minutes. Mix in the tuna, olives, salt and pepper and set aside.
4. In a bowl combine rice flour, corn flour, starch and baking powder. Mix in the turmeric (optional). Gradually mix in the egg, olive oil and milk, stirring frequently. Finish with the green onion tops and parsley and give it all a gentle stir.
5. Finally add the tuna and pepper mixture to the dough and transfer everything to a 0,5kg/1lb loaf tin lined with parchment paper.
6. Bake in the middle of the oven for 30 to 45 minutes or until golden and the tip of the knife comes out clean.

1. Preheat the oven to 360ºF/ 180°C. 2. For the filling, saute the red pepper for five minutes in a pan coated with a dash of olive oil. 3. Add the zucchini and cook for another 5 minutes. Mix in the tuna, olives, salt and pepper and set aside. 4. In a bowl combine rice flour, corn flour, starch and baking powder. Mix in the turmeric (optional). Gradually mix in the egg, olive oil and milk, stirring frequently. Finish with the green onion tops and parsley and give it all a gentle stir. 5. Finally add the tuna and pepper mixture to the dough and transfer everything to a 0,5kg/1lb loaf tin lined with parchment paper. 6. Bake in the middle of the oven for 30 to 45 minutes or until golden and the tip of the knife comes out clean.

Nutrition Information

Per Serving:  Calories: 375; Total Fat: 16 g; Saturated Fat: 3 g; Monounsaturated Fat: 9 g; Polyunsaturated Fat: 2 g; Cholesterol: 62 mg; Sodium: 375 mg; Potassium: 764 mg; Carbohydrate: 44 g;  Fiber: 3 g; Sugar: 6 g; Protein: 15 g
Nutrition Bonus: Vitamin C: 125%;  Vit A: 34%;  Calcium: 27%;Iron: 18%
Print
Coffee Lover's Collagen
Joana Oliveira Contributor
Joana from My Gut Feeling
email
joana@mygutfeeling.eu

Leave a comment

Your email address will not be published.

One thought on “Savory Low-Fodmap Tuna and Vegetable Loaf”

  1. Beatrice R. Zürich, Switzerland

    Hi, I tried this recipe and it is very very good. I bought especially the rice flour and I am happy I did. I suffer from swollen belly and with this recipe, I didn’t have any problems. One thing though: I put a can of tuna as suggested and it was delicious but slightly too much, so I will try next time with half a can and see. Thanks a lot for sharing, you have a new follower!

    Reply ↓

You Might Also Like

The BEST Roasted Carrots

By Dana Monsees

As far as vegetables go, roasting them is THE BEST. And these are THE BEST roasted carrots. ever. When I work with clients as a health coach, they’re always looking for new delicious ways to get more vegetables in their life – whether they actual...

Marinated Pork Tenderloin Traybake

By Holly Chandler

I love a simple dinner, but I still need it to be healthy and filling, even if it is quick! This pork dish is low in fat as it uses the loin, and is packed full of vegetables. Around this time of year I love to use seasonal ingredients, so this dish ...

Sun-dried Tomato and Olive Crusted Cod

By Megan Wolf MS, RD

This cod recipe is healthy and flavorful, bursting with healthy fats and lots of strong flavors. Because cod is a mild yet meaty white fish, it takes on the flavors of ingredients in the dish. In this recipe, olives, sun-dried tomatoes, garlic and wh...

No-Cook Vegan Creamy Tomato and Basil Soup

By Christine Roseberry

This month my husband has put himself up to the challenge of a 30 day plant-based diet. At least half of that he is trying to eat raw foods. I have to say I am really impressed with his efforts, he has been doing really well. Mind you, this is coming...

Mini Turkey Burgers with Homemade Ketchup

By Eva Knez

What's awesome about a burger is all you need is a well made, tasty burger patty and then you can dress them up however you like! What's not awesome, is that usually burgers are served with buns made with white flour and high fructose corn syrup lade...

A Better For You Brew
Further Food Unflavored Collagen Peptides

100% Satisfaction Guarantee

30-day money back guarantee. No questions asked.

Send this to friend