Irritable Bowel Syndrome – Page 18

It’s national picnic week – low fodmap picnic loaf

It’s national picnic week – although the weather isn’t that fantastic, but you can use the ideas from this event all through the summer. Here’s hoping for better weather. This recipe used a Warburton’s gluten free seeded sourdough artisan boule (purchased.) You could just as easily use a sourdough spelt loaf – this is available from artisan bakers or make your own if you have time to spare. See the link to the Sustain website search facility for artisan breads. There are three types of sourdough and for the low fodmap diet you should choose 100% spelt flour based bread – only sourdough type one and two use a fermentation process that will reduce the fructans levels in the bread see link.

Ingredients

1 sourdough boule

1 lemon

a few sprigs of lemon thyme

1 skinless chicken breast

1 roasted red pepper

1 teaspoon of grained mustard

2 teaspoons of extra light mayonnaise

100g of Brunswick ham

young kale leaves (or rocket or green lettuce)

2 tablespoons of pine nuts

1 tablespoon of oil

Method

Cut a circular lid in the top of the cob

Mix the mustard and mayonnaise together

Remove the centre of the cob and crumb

Spread the mayo/mustard on the bottom of the cob

Layer the Brunswick ham on the top of the mustard

Layer the roasted pepper on the ham.

Layer the leaves on the top of this.

Layer sliced chicken on the top

Grate the lemon to produce zest

Add half the oil to the breadcrumbs, lemon zest, lemon thyme, pine nuts and roast at the top of a hot oven – watch this carefully as it can burn very easily.

Cool the breadcrumbs

Pack this in the top of the cob use the rest of the oil on the bottom of the lid.

Place the lid on the cob, wrap tightly in clingfilm and refrigerate overnight.

Serves 6

June 16, 2016

Jules_GastroRD2 Comments

The ‘ravelled sleeve of care; how sleep affects IBS — The Sensitive Gut

See here for a great post from Dr Nick Read about how sleep disturbance affects IBS

Sleep disturbance affects about a third of the American population, but is particularly common in patients diagnosed with IBS. As many as 74% of people with IBS characterise themselves as poor sleepers. People with IBS often report that their sleep has been disturbed and they do not feel rested when they get up in the […]

via The ‘ravelled sleeve of care; how sleep affects IBS — The Sensitive Gut

June 14, 2016

Jules_GastroRDLeave a comment

Quinoa deli filler

This deli filler can be used in gluten free wraps, sandwiches and on the top of jacket potatoes and is a really quick easy recipe to make. It has a very fresh taste and is a great option for summer al fresco dining. Just perfect if you want to go out for a picnic or need some alternative ideas for your lunchbox. I used Clearspring organic quinoa trio. Packet quinoa can be used hot or cold and is suitable for a low fodmap diet, just ensure you check the ingredients list before you buy. The recipe does contain egg in the small amount of mayo used to bind the ingredients together. The quinoa contains some oil but you could add a little dressing instead of the mayonnaise, if you are vegan, to bind the rest of the ingredients. You could also cook your own quinoa but this would defeat the point of making this dish as easy as possible so you can quickly make your sandwiches or wraps and get outside in the sunshine, for a picnic perhaps!

Ingredients

1 packet of Clearspring Quinoa

6 radishes

5 chives

3 tablespoons of pine nuts (these are expensive – leave them out if you wish)

150g of white cabbage

2 roasted peppers (use roasted from a jar to save time)

3 heaped teaspoons of extra light mayonnaise

Method

Wash the vegetables.

Slice the radishes thinly, chop the white cabbage, chives and the peppers

Empty the packet of quinoa into a dish

Add the rest of the ingredients and mix well.

Taste, then season if needed – the ready made quinoa already contains salt, I certainly didn’t need to add any extra.

Serve.

(The quinoa was purchased by me, other makes of quinoa can also be used in this dish if needed.)

June 11, 2016

Jules_GastroRDLeave a comment

Spring vegetable frittata – low fodmap

This frittata can be served as a light lunch with Jersey potatoes and is very pretty!

Ingredients

5 eggs

Half a sliced courgette

3 Pak Choi

30g of Parmesan cheese

Chives

Salt to taste

Spray oil

Method

Wash the vegetables

Trim the base of the pak choi flat and slice it at right angles to the growth direction, about an inch from the base, to form a flower – do this with each base of the three leaves if you wish – I just used one.

Chop the rest of the pak choi finely.

Slice the courgette.

Grate the cheese.

Whisk the eggs together and season and add the cheese and chopped pak choi.

In a pan add spray oil and place the ‘flowers’ and slices of courgette around the pan.

Add the egg mix to the pan.

Cook until well cooked through

Chop over the chives and serve

Serves 3-4 with Jersey potatoes and green salad.

June 10, 2016June 10, 2016

Jules_GastroRD2 Comments

Allergy + Free From Show talk on IBS

Are you going to the Allergy + Free From Show in July? Don’t forget to get your free tickets here http://bit.ly/1Pga0N5 and come and see my talk for the IBS Network on Diet and Constipation – is it just about fibre and fluid?

This is on Sunday 10th July in the Learning Centre at 11:00am – come early as seats do fill up fast! If you want to see some of my talks given at previous shows check out my LinkedIn account http://bit.ly/1X8Vgav

I look forward to seeing you there!

June 7, 2016June 7, 2016

Jules_GastroRDLeave a comment

Smoked maple chicken – Low fodmap tray bake

One of my favourite recipes is an Ottolenghi dish based on chicken, cinnamon, onion, hazelnuts and honey – a middle eastern baked chicken recipe that I cook for special occasions. Obviously this is certainly not advisable for those people following a low fodmap diet, I have changed this recipe and it certainly does taste just as good as the original! I didn’t need to add any salt and pepper to the dish as my palate is used to not using them and bacon is very salty, you can add a small amount if needed, but do taste if first!

Ingredients

1/2 white cabbage

4 teaspoons maple syrup (make sure it has no fructose-glucose syrup added)

1 heaped teaspoon of asafoetida

1 teaspoon of cinnamon

6 skinless chicken thighs

6 rashers of smoked bacon (fat removed)

1 tablespoon vegetable oil

50g of chopped pecan nuts

Method

Wrap each chicken thigh with bacon – wash hands after using raw meat and any utensils used – do not wash the chicken thighs before use.

Chop cabbage thinly