Nicole Bando | Dietitian & Lactation Consultant

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Healthy and Balanced Family Recipes

‘My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits’


Gluten free, vegetarian, low FODMAP

Jeon are a brilliant way to encourage children to eat their vegetables! They are super easy and a good way to use up any leftover vegetables.


21 carrot, grated
1 potato, grated
1 zucchini, grated
1 capsicum, finely diced
1 red onion, finely diced (omit for low FODMAP)
2 eggs
1 cup flour (wheat, rice (gluten-free), wholemeal)
1/2-1 cup water
Rice bran oil
Dipping sauce: 1 tb soy or tamari (GF) and 2 tb rice vinegar


1. Squeeze out excess moisture from the zucchini and potato. Add vegetables into a large bowl.

2. Mix together water and flour, then add with egg to the vegetable mixture. You may need to add water depending on consistency.

3. Brush a pan with rice bran oil, heat well and add 1/3 cup quantities of mixture to pan. Cook approximately 2 minutes per side until golden brown.

4. Serve with dipping sauce.

Delicious sides include: smoked salmon, avocado and salad.