onherplate.nz

27/10/2020

Fodmap Friendly Salmon & Fennel Risotto 🍣✨

This recipe is a Jake special, which more or less means nothing is measured so these are all estimates. When making, embrace your inner kitchen confidence and gut feeling, tweaking the flavours as you go! Like any good risotto, you’ll need to sauté the veggies, fry the risotto rice, add the liquids and reduce. Then you can add salmon, milk, cheese and season with salt, pepper and lemon to taste before serving up. Below are some rough measurements but freelancing is encouraged! Hope you guys enjoy this one and DM if you have any questions!

1/2 Leek, thinly sliced (onion if not low-fodmap)
3 cups risotto rice
2 Tbsp garlic (olive oil + 2 cloves garlic if not low-fodmap)
1 bulb fennel, thinly sliced
~200g cooked salmon*
2 cups stock
1/2 bottle white wine (or more stock…)
1 cup low lactose full cream milk
100g parmesan, grated
Salt & pepper to taste
Squeeze of fresh lemon juice
Fresh parsley or fennel to serve

*we used Sealord canned salmon, but also would work with freshly cooked or grilled salmon, broken into chunks and adding just before serving.

12/10/2020

Chicken Shawarma ✨ knows what’s up with their delicious range of Lebanese wraps, falafel & dips that can be delivered straight to your door. 🙌

Over the weekend we made shawarma with their easy at home kit! Simply cook the chicken. Slice the veges. Heat the breads. Assemble your shawarma. And eat! ✨🥙

Want to give it a try? Head to or their website to order!

They also have a vegan option (with falafels!) for the plant based babes and a garlic-free hummus for the low FODMAP hunnies. 🥰

AD | Gifted

09/10/2020

Pancakes in bed? Yes please! 🥞🤤 Unfortunately my Saturday isn’t quite this relaxing...but a girl can dream right 😉

09/10/2020

Easy Eggplant Gnocchi 🍆🥔

Another delicious, quick and easy recipe that uses tasty sauce! Their sauce is packed full of flavour with a secret combo of herbs and spices, garlic, onion (sorry fodmap foodies!) and more!

This recipe is vegetarian (vegan if you swap the Parmesan cheese). You’ll want to save this recipe for later 🤤😉 Swipe for the before 👉

500g gnocchi
1 eggplant, diced into 1cm cubes
2 small courgettes or 1 larger one, sliced
1/2 pack cherry tomatoes, chopped in half
Olive oil
Salt and pepper
1/2 jar Mamias sauce
2 Tbsp basil pesto (optional but delicious)
Parmesan cheese and basil to serve

Boil the kettle and cook the gnocchi according to the packet instructions. Once cooked drain and pan fry with 2 Tbsp olive oil for 5 minutes or until crispy.

Season the chopped eggplant and courgettes with salt and pepper and sauté with olive oil in a pan for 5 - 10 minutes. Add the cherry tomatoes and gnocchi into one pan. Add 1/2 jar of Mamias sauce, stir through and cook for 5 minutes to heat.

Serve into 4 bowls and top with pesto, parmesan cheese and basil. Enjoy.

AD | Gifted

06/10/2020

FODMAP Friendly, Vegan Vege Samosas 🤤 We are slowly making our way through perfecting an entire Indian menu - at home! 🙌🤤 Most recently was these low FODMAP vege samosas with a cilantro dipping sauce 😍

These flavour packed bites of potato goodness may take a while to make, but freeze well and take any at home Indian night to the next level!✨

The recipe is too long to fit in the post 😭 so DM me if you want to give them a go! I’ve got a stash of the leftovers in the freeze when hunger strikes - speaking of which I might just defrost one right now😉🍽

05/10/2020

Taco ‘bout a good time! recently released their Spring menu 🇲🇽✨

A trip to Mexico wouldn’t be complete without the classic guac, a margarita or two and some tacos! This time we went all out and tried almost everything off the spring menu 🌮🥑

Margaritas to start (almost a must-do) followed by the trio of fried chicken - the popcorn chicken was by far my fav. We also shared the slow cooked pork belly skewers which were delicious, the coconutty and zesty ceviche with the braised beef quesadilla.

To top it all off we each had a taco, Myself and a few others had the pork belly taco which might just be ONE OF THE BEST TACOS I’ve ever had! 🤤🙌 Braised pork belly served with plenty of coriander, pumpkin mayo, crackling and Apple chutney. Seriously, if you haven’t tried it make sure to check it out next time you’re there - you won’t regret it! 🌮

What’s your Mexico favourite? 🇲🇽

P.S Check latest blog for@more insight into the latest spring updates!

03/10/2020

FODMAP FRIENDLY TIP #3✨

Cooking low fodmap has made us better chefs in the kitchen (if I do say so myself!). We’ve had to think a little harder around how to adapt a meal and the flavours we want in it, we’ve also had to get familiar with substitutes as well as herbs and spices to really bring a dish to life.

Is there a meal your love that you havn’t been eating because it contains lots of fodmaps? Get in the kitchen and start experimenting - start small and swap out anything high fodmap veges for substitutes to make it your own tasty creation. It may not be quite the same, but trust me eventually you’ll master it and not have to worry about the side-effects like bloating or sore stomachs.

We’ve made plenty of delicious dishes that are low fodmap and easy using this method including some of our favourites; saagwala, dumpling soup, burgers, gnocchi... the list goes on. Have a look at some of the top substitutes we use in a post a while back! ✨

Stuck for ideas? I did a whole E-Book on FODMAP friendly dinner recipes which you can find the link to in my bio🍴

Feel free to DM me if you have a recipe you want to make low fodmap but are not sure how and I’ll see how I would adapt it! 🌱

02/10/2020

Smoked Paprika Chicken Tray Bake ✨ Need inspo for a easy dinner tonight? How about this paprika chicken bake with delicious Ethiopian sauce! It’s super easy and while its cooking you can sit back and relax with a wine, play with the kids or catchup on Netflix! It’s perfect ✨
Serves 3-4

6-8 chicken thighs
2 tsp smoked paprika
2 Tbsp Mamias Sauce
1 tsp lemon juice
2 Tbsp olive oil
5 agria potatoes, chopped into 2cm cubes
2 capsicums, each roughly chopped into 8 pieces
1 red onion
1/2 pack cherry tomatoes, halved
1/2 jar (minus 2tsp) Mamias Sauce
2 Tbsp olive oil
Salt and pepper to season

Preheat the oven to 180 degrees Celsius fan bake.

In a small bowl combine smoked paprika, Mamias sauce (2 Tbsp), lemon juice and olive oil. Coat the chicken in the marinade the chicken and set aside.

Season the potatoes in salt, pepper and a splash of olive oil and transfer to a roasting dish. Roast potatoes for 35-40 minutes.

Prepare the capsicum and red onion and season with salt, pepper and olive oil. After 40 minutes, take the potatoes out of the oven and layer on the capsicum, red onion and marinated chicken. Bake for a further 30 minutes. Remove from the oven and spoon the remainder of the 1/2 jar of of Mamias Sauce over the chicken and veges. Sprinkle the cherry tomatoes on top and bake for another 10-15 more minutes.

Serve with a side salad and enjoy.

Sorry fodmap foodies unfortunately this recipe isn’t low fodmap 😢 but Mamias sauce is vegan, gluten free and NZ made! 🍅🧅🧄

17/09/2020

You guys asked for more tips, tricks and foodie hacks so I’ve put together a wee series for you. I’ve got a few hacks off the top of my mind and will do more if I think of any! First things first, I don’t follow a low FODMAP diet, but my partner does. Because of this, most of the meals we have at home are low FODMAP or try to be as much as possible. The main things we avoid are garlic, onions. mushrooms, beans and cauliflower but am sure there are lots of other little things we’ve slowly removed from our pantry and day to day diets.
The first tip I have for you all if to know your fodmap friendly substitutes! We are a bit believer of subbing out what we can’t have and rely on a constant supply of garlic oil and spring onion to keep our meals super flavoursome. Here are a few of our most-used substitutes ingredients and go-to’s when making dinner. 
Garlic 👉 Garlic Oil
Brown or Red Onion 👉 Spring Onion or Leek or Asafoetida Powder
Cashews or Pistachios 👉 Almonds or Peanuts
Cauliflower 👉Broccoli (it normally works!)
Honey 👉 Maple Syrup, Brown Sugar, Rice Malt Syrup
Dried Legumes 👉 Canned & Rinsed Legumes
Cheese 👉 Parmesan or Low Lactose Cheese
Yogurt 👉 Coconut or Low Lactose Yogurt
Mango 👉 Pineapple
Apples & Pears 👉 Kiwifruit & Ripe Bananas (for smoothies and oats!)
Comment below any others you use that I might have missed!

31/08/2020

Bite sized potato morsels served with fresh lowfodmap pesto, spinach, garlic (oil) prawns and pan fried fish!
This dish is a little bit of fancy without leaving the house (even thought we can now - sometimes you don’t want to. This pesto gnocchi is perfect meal as we head into spring. It’s lowfodmap and only takes 10-15 minutes to throw together.
Save this post for the recipe and try it yourself!👇
SERVES 2-3
500g gnocchi
2 fillets of good quality fish
3 Tbsp low fodmap basil pesto
250g prawns
3 Tbsp garlic oil
1 Tbsp butter
Sliced lemon
Salt and pepper to season
Parmesan cheese (optional)
While gnocchi is boiling as per packet, fry the prawns in garlic oil until cooked and set aside. Pan fry the gnocchi once cooked for 5 minutes or until starting to crisp on all sides. Add the pesto and mix, add prawns and spinach and cover for 2-3 minutes. Heat a seperate pan for the fish. Season the fish with salt, pepper and a splash of lemon. Cook the fish for 2-3 minutes on each side in garlic oil and 1 tsp of melted butter. Serve with prawn pesto gnocchi and a wedge of lemon. Season with salt, pepper and a sprinkle of parmesan cheese (if using). Enjoy!

03/12/2019

🌮 TACO TUESDAY🌮 Tacos are becoming a weekly thing at our place at the moment. I'm making the most of guac season with avocados that aren't costing a small fortune! 🥑🙌
Tacos are so easy to throw together for a quick mid-week meal and are super customisable.
Simply choose a seasoned protein (chicken, cauliflower or fish are my favs!) and serve with a smorgasbord of your fav taco fillings like guac, salsa and fresh coriander and you’re in for a taco treat! 🌮🥑🍍
My Cumin Chicken Tacos are pictured here. DM me if you want the recipe x

21/11/2019

Current cravings 🤤 This baby is in my e-book and is so damn delicious - go on, check out the link in my bio x
Happy Thursday!

20/10/2019

This simple saagwala is one of the easiest & healthiest curries out there! It’s perfect for a quick mid-week meal! This curries packed with tonnes of spinach, tomato and delicious spices. Perfect for a stormy spring eve. It's best served with fresh naan and a good helping of coriander! Switch out the protein to chicken or tofu to suit low-fodmap diets or vegans.

https://onherplatenz.wordpress.com/2019/04/23/low-fodmap-saagwala/

Curry nights at the Betts household were somewhat of an event growing up, a typical Sunday night spread would consist of a modest selection featuring: Paneer saagwala (or Palak Paneer), Rogan Josh …