February 2016 – Clinical Alimentary

Spaghetti Bolognese – Low Fodmap

This is a family favourite, a classic dish that is the stalwart of many family meals so we should look at modifying it to make it suitable for ALL the family – even those with IBS. Whilst I would not advocate everyone following a low fodmap diet if they don’t need too, the occasional meal where everyone can participate without faffing around cooking some items separately is a bonus. This will make the meal slightly more expensive using gluten free pasta but is maybe worth it occasionally. It is not likely to be harmful for others to eat gluten free pasta occasionally as long as people do not go fully gluten free or low fodmap without good reason (a diagnosis of coeliac disease or a diagnosis of IBS when coeliac disease has been tested negative on a gluten containing diet.)

Passata

1 jar of roasted peppers (or roast 3-4 of your own, then skin them)

4 tomatoes

a handful of basil

1-2 teaspoons of dried thyme and basil

Salt and black pepper to taste

Method

Blend this with a hand blender till smooth – add some water if this is too thick.

Bolognese Sauce

1 dessert spoon of garlic infused oil

600g of lean minced beef*

Passata (above)

2 teaspoons of gluten free flour + water

method

Add the oil to the pan and fry the meat with 3 dessert spoons of the passata.

Add the remaining passata to a pan

Add two teaspoons of gluten free or corn flour and water mixed till smooth

Cook this till thickened and add to the meat.

Cook till tender.

Spaghetti

You do need to watch gluten free spaghetti and keep it moving when cooking to prevent it from sticking. Use the method advised on the packet and add to a large pan of boiling water. Keep testing it – it should be ready at the point it is still relatively firm but soft enough to eat, take care not to overcook it.

Add the spaghetti and bolognese to the dish to serve and top with a little grated Parmesan cheese.

Serves 6

*If you find that red meat causes symptoms of IBS choose lean and a small portion – or you could also use 1/2 beef and 1/2 turkey to reduce the amount of red meat contained in the dish.

February 20, 2016February 21, 2016

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Lasagna – low Fodmap

This is a recipe for lasagna – many people with IBS find that lasagna is a dish that results in symptoms but this version is low fodmap and not too high in fat levels so should be suitable for most people. It is fairly easy to make but has a number of steps to complete.

Ingredients

1-2 roasted red peppers (or you can buy a jar of roasted red peppers if you don’t have the time or inclination to roast and peel your own.)

4 tomatoes

a packet of fresh basil

100 ml water

250g of lean red meat

1 tablespoon of garlic infused oil

1 teaspoon of asafotida

750 ml of lactose free milk (semi skimmed is suitable)

2 teaspoons of corn flour.

2 teaspoons of light spread

40g parmesan (and extra to grate on the top of the lasagne just prior to cooking.)

2 courgettes

1 egg

1 packet of gluten/wheat free pasta sheets

Small amount of salt to taste

Method

Blend together the red peppers, tomato and 4-5 sprigs of basil to form a sauce for the meat and courgette.

Using the tablespoon of oil fry the asafoetida to release the flavour and then add the meat and fry for 5 minutes. Add 1/5th of the red sauce to the pan and continue to cook the meat for 10 minutes. Prepare the white sauce add the spread to a pan and melt, then add the cornflour, it will form a ball. Slowly incorporate the milk into the spread and flour mix till it is all mixed in, then add the grated Parmesan cheese. Cook till the sauce thickens, then cool. When the sauce is cooled whisk in 1 egg.

Start to build the layers add any remaining basil leaves as you build up the layers – I started with a layer of pasta but you can decide how you want to make up the dish. Then add a layer of sliced courgettes and add some pasta pepper sauce. Then add pasta, and then the layer of meat sauce. Another layer of pasta and then courgettes and red sauce. Finally top with the white sauce and sprinkle with grated Parmesan cheese. Cook for 30 minutes and serve with a green salad.

Serves 4-5

February 13, 2016

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Grilled salmon with watercress sauce

Ingredients

Salmon fillet x 2

1 bag of watercress (or rocket if following a low fodmap diet)

1/2 pint of lactose free milk

2 teaspoons of gluten free flour dissolved in a little water

1 oz margarine

salt

serve with potato roasted with a little spray oil, thyme and lemon juice, grilled lemon and pak choi

method

Grill the salmon, pak choi and a slice of lemon

Roast potato with a little spray oil, juice of 1 lemon and 3 sprigs of thyme

Melt butter and add milk and gluten free flour dissolved in a little water and cook till thickened, add finely chopped watercress and salt to taste.

Watercress has not been tested for fodmap content that I can see, which is a shame, but if you are following a low fodmap diet you could replace the watercress with rocket instead. This should provide the same peppery taste.

Serves 2

February 7, 2016

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Baba Ganoush – Low Fodmap

This is a dip recipe that is suitable for the low fodmap diet, many people really struggle to find dips, particularly when many are made with onion or garlic as ingredients. Baba Ganoush is a middle eastern dish made from aubergine which often contains onion but it is so easy to make and tastes really delicious without onion so give it a try today!

Ingredients

1 Aubergine

1 tablespoon of light mayonnaise

1/4 teaspoon cinnamon

1 teaspoon cumin powder

(you can add your own spices here to change the flavour)

A few toasted pine nuts

Lactose free yoghurt to serve.

Method

Roast the aubergine in an oven till soft and allow it to cool.

Remove the skin and add the flesh to a bowl with the mayonnaise and spices and a little salt to taste. Blend till smooth top with lactose free yoghurt and serve.

Simple!