Mandarins with tiger nuts.

• Mandarins — 5¼ oz (2)
• Tiger nuts — ½ oz (small handful)

1. Peel the mandarins.
2. Serve with the tiger nuts.

Tiger nuts are a tuber, not a true nut — naturally low-FODMAP and safe in larger handfuls than tree nuts. ½ oz is satisfying without overdoing the carb load.

Calories ≈ 145 kcal · Protein 2 g · Carbs 31 g · Fat 4 g · Fiber 8 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.