Food Teenagers Love To Eat: Low FODMAPS Chicken Teriyaki Hand Rolls



1 cup sushi rice

1 1/2 cups cold water

4 tablespoons sushi vinegar

Gluten free Teriyaki Sauce

1 chicken breast, cut into about 4 portions and marinated in teriyaki sauce to cover, overnight

1 teaspoon sesame oil

4 seaweed sushi sheets

1/2 an avocado, sliced into 8 long slices

Soy sauce, to dip


Bring rice to a boil in the 1 1/2 cups water. Lower heat to a simmer and cook for around 12 minutes, until rice is soft. Spread rice on a large plate to cool and sprinkle with sushi vinegar. Heat sesame oil in a non stick fry pan and cook drained (reserve the marinade) chicken for around 6 minutes. Turn and cook on the other side for around three minutes. Place lid over cooking chicken for one extra minute. Cut thickest piece of chicken to check it is cooked through. Place cooked chicken on a dish, then pour the teryaki marinade into the pan and reduce the liquid until it is thick and syrupy. Return the chicken to the pan and coat it in the teriyaki syrup. Lay out 1/4 of the rice on a seaweed sheet, shiny side down, on to a sushi rolling bamboo mat. Cut the chicken pieces into half or thirds and lay it across the rice. Add two avocado strips. Using the rolling mat, begin to roll the sushi tightly, pressing in the initial bulk, then continuing to roll the length of the seaweed sheet. Some people moisten the edge of the sheet to secure the edge but, to be honest, these just don’t last long enough to get too fancy about things in our house.


This method of cooking the chicken ensures it is tender and succulent. It might sound as though the process is very intense, but I promise these hand rolls are easy peasy and always meet with the approval of my teens.


Food Teenagers Love To Eat: Everything Free Buckwheat Pancakes


1/2 cup Buckwheat Flour

1/2 teaspoon gluten free baking powder

1/2 cup lactose free milk

1 egg

2 teaspoons melted margarine (I use Nuttelex)

1 teaspoon cane sugar


Mix all ingredients together until smooth. Add another dob of Nuttelex into a heavy based frying pan and melt. Add pancake mix – all for a biggie or half for two normal sized pancakes. Fry until the popped bubbles which form in the batter stay open. Flip the pancake and fry for a further minute. Serve with more melted margarine and maple syrup.


My son loves these and they are so simple to make. He has now been Low FODMAPs for over three weeks and is feeling significantly better.

Food Teenagers Love To Eat: Chicken and Mayo Wrap

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Another low FODMAPS recipe for teens. My son loved this wrap and it could easily travel as a school lunch idea. There are Low FODMAPS wraps on the market and in Australia they are beginning to bear the following new identifying symbol:

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For our wrap though, we used gluten free – just means my son and I can have the same food, yeah?


1 chicken breast fillet, cut into bite-sized chunks

1-2 tablespoons maize cornflour

2 crumbled Massel “7’s” chicken stock cubes

1 teaspoon dried thyme

1 teaspoon dried smokey paprika

Garlic infused olive oil

Butter lettuce, shredded or torn

Grated hard yellow cheese

Tomato, sliced

I added a hot chilli sauce to mine (check labels)

Whole egg mayonnaise (Milk/lactose free. Read labels!)

Low FODMAPS or gluten free wrap


Place cornflour, stock cubes, thyme and smokey paprika in a freezer bag and shake to mix. Add the chicken chunks. Shake to coat the chicken in the spice mix. Heat the garlic infused oil in a heavy based frypan and fry the chicken until golden brown. Put the lid on the pan for the last minute of cooking to ensure the chicken is cooked through. Lay out the mayo, cheese, lettuce, tomato and chicken onto your wrap of choice. So, so yummy.

Your best low FODMAPS friends:

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