Prep time: 30 minutes
Cook time: 6 minutes plus resting
What you need:
60ml cup red wine vinegar
60ml cup Spiral Umeboshi plum vinegar
1Tbsp maple syrup,
1 clove garlic, microplaned
2tsp Spiral Celtic sea salt
freshly ground black pepper
To make Low FODMAP:
Plum vinegar has not been tested for its FODMAP levels. Low FODMAP vinegar’s which could be used: white, malt, red wine, rice wine
200g fresh bean shoots
15g spiral sea vegetable, wakame or arame, soaked in water and finely sliced
50g spiral pickled ginger, finely julienned
100g red cabbage, finely shredded
100g white cabbage, finely shredded
1 handful of sugar snap peas, super finely sliced lengthways.
80g sunbeam toasted peanuts, smashed in mortar and pestle
1Tbsp sunbeam sesame seeds, toasted
3 Tbsp Aquafaba mayonnaise (store bought) or egg mayonnaise
To make Low FODMAP:
Remove sugar snap peas and use green beans instead
Aquafaba mayonnaise contains the juice from chickpeas which is high Fodmap instead use Japanese or regular whole egg mayonnaise.
2 x Bass Straight T bone steaks
30ml extra virgin olive oil
Step 1: In a small bowl combine the water, Spiral red wine vinegar, umeboshi vinegar, Spiral maple syrup, Spiral garlic and salt and pepper and set aside.
Step 2: Add the sliced seaweed and bean shoots to the dressing and set aside to pickle whilst you cook the steak.
Step 3: Toss the both cabbages and sugar snap peas together and set aside.
Step 4: Preheat the barbecue on high heat.
Step 5: Make sure the meat is at room temperature before cooking, this will reduce the cook time and ensure even cooking. Season and oil all sides of the meat with 20 -30ml of olive oil and salt and pepper.
Step 6: Cook the steaks for 3 minutes on both sides. Take off the heat and rest for 2-3 minutes before serving.
Step 7: Plate the meat, pile some of the raw undressed cabbage on top, then top with the pickled vegetable and dressing.
Step 8: Sprinkle over the sesame seeds and peanuts
Step 9: Serve with vegan mayonnaise on the side (aquafaba) or whole egg mayo.
Use any nuts you like in this recipe (No cashews or pistachios for Low FODMAP diet)
This meal provides a good source of iron which is one of the key nutrients that can be at risk when following a Low FODMAP Diet. Iron is a mineral particularly important for oxygen transport around the body which is vital for providing your body with energy.