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The Steady Table
A 90-Day Low-FODMAP Kitchen
Recipe

Mandarin & pumpkin seeds

Serves 12 min≈ 135 kcal

Mandarins with pumpkin seeds.

Ingredients
  • Mandarins — 5¼ oz (2)
  • Pumpkin seeds — 1 Tbsp
Method
  1. Peel the mandarins.
  2. Serve with the pumpkin seeds.
Nutrition

Calories ≈ 135 kcal · Protein 4 g · Carbs 21 g · Fat 5 g · Fiber 3 g

No-cook assembly; portions per Monash University low-FODMAP serving sizes.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.