Low FODMAP sausage rolls

Christmas party food is important for people who need to follow a free from diet. Here is a popular choice for most parties and the pastry worked out really well and was fairly easy to make.

Ingredients

  • 200g Plain flour
  • 150g butter
  • 1/2 teaspoon Xanthan gum
  • 1 teaspoon of baking powder
  • 50mls water
  • Flour to use to roll out the pastry
  • 500g low fat pork mince
  • 2 Sprigs parsley
  • 2 Sprigs thyme
  • 1 Sprig rosemary
  • 2 sprigs oregano
  • Egg
  • Salt to taste

Method

  • Sieve flour, Baking powder, xanthan gum and salt into a bowl, mix.
  • Weigh out the butter and divide into three.
  • Rub 1/3 of the butter into the flour and then add the water.
  • Bring the ingredients together and roll into a rectangle, mark out into three sections – to the bottom 2/3 and add blobs of butter to the dough.
  • Bring the bottom 1/3 of the pastry over the middle third and then fold over the top third. Rotate a quarter turn, roll and repeat the above at least three times.
  • Rest for 30 minutes before use.
  • Add the pork to a bowl and season.
  • Chop the herbs and add to a blender with the pork mince,
  • Remove the pastry from the fridge and roll out. Add a line of pork mince and fold over the pastry.
  • Cut the pastry and wash with egg wash before using.
  • Cook in an oven gas mark 6, 220 degrees C.
  • Better served warm.

Enjoy!

Chestnut and herb stuffing

Is it too soon to be thinking of Christmas? It’s hardly past Halloween and Bonfire night but if you are like me and make your food for Christmas then perhaps we do need to start. I love chestnuts, and they are suitable for the Low FODMAP diet. Although I have used bacon and butter – with a small change to these ingredients the recipe and removing the bacon, the recipe can also be made suitable for vegans, plus it is rich enough to form the centre dish for a vegan Christmas.
As I was writing this recipe it reminded me of the song ‘Are you going to Scarborough fair – parsley, sage, rosemary and thyme’ I had inadvertently used this reverent combination in the recipe. I love this song; it’s a traditional ballad, a melancholy tale of loss and the impossible demands of love steeped in the legend of herbs anthropomorphic emotional properties. Being a scientist at heart, I don’t generally ascribe to flowers or herbs changing someone’s emotions however I am, I think, also a romantic too to some extent – so I can recognise and appreciate the sentimentality of the song. Can you be both? I think so.
This stuffing is not necessarily a healthy recipe, but Christmas is a time where a treat is allowed, it is a time to cook for friends and relatives and flavour is essential.

Ingredients

  • 1/2 tin (200g) of chestnut puree
  • 10 Walnuts
  • 3 Sprigs thyme
  • 130g Grated celeriac
  • 100g Gluten-free bread
  • 1 Sprig of rosemary
  • 2 Tablespoons of parsley
  • 20g Sage
  • Grated rind of 1 lemon
  • 90g Streaky dry cure bacon
  • 100g cooked whole chestnuts
  • 40g butter
  • Seasoning

Method

  • Grate the celeriac
  • Chop the walnuts, whole chestnuts and herbs
  • Grate the lemon rind
  • Using a loaf tin lined with butter and the bacon rind – allow the rashers to drape over the edge – long enough so the slices can be folded back over the loaf when the tin is full.
  • Warm the oven to 180 degrees C.
  • Melt the butter in a frying pan and add the celeriac, fry for five minutes then add the chestnut puree. Add the chopped nuts, herbs lemon rind and seasoning and mix well till combined.
  • When combined spoon the mix into the loaf tin till full, then fold over the rest of the bacon rashers to cover the top of the loaf.
  • Place the loaf tin in a tray of water to prevent the sides from burning and cook on the central shelf for 10 minutes.
  • Serves 6-8.

Pumpkin gnocchi and sage butter

I have been thinking about Halloween recipes this weekend – this is likely to be the last one I post this year. I adore gnocchi but I do find it very filling. It is a dish for a day where you need something satisfying and tasty. The day has been nothing but grey sky and drizzle so it is very apt to make a starchy dish and pumpkin is a seasonal alternative to potato. Enjoy!

Ingredients

  • 1 Medium pumpkin – mine gave 600g flesh
  • Spray oil
  • 300g maize or cornflour
  • 1 Egg
  • Seasoning
  • 25g butter
  • 10-12 sage leaves
  • 30g Grated parmesan

Method

  • Slice the pumpkin and spray with oil and roast in the oven till soft.
  • Leave the slices till cooled.
  • Remove the skin from the flesh, season.
  • Add to a blender with the egg and enough flour to bind the mix.
  • The mix is slightly soft but can be weighed into 10g portions and rolled, then flattened with a fork.
  • Heat a large pan with boiling water add seasoning and drop in the gnocchi – don’t add to many at once – they will float (Halloween reference to IT here) when ready.
  • You might have to change the water if it becomes too starchy.
  • Dry well on kitchen paper.
  • Chop the sage, melt the butter in a pan and add the gnocchi.
  • Serve and sprinkle with parmesan cheese.
  • Serves 6.

Carrot and nut cake – vegan and low fodmap

This cake is a real treat, it also has a good degree of fibre which should help people with BS-C – however do be aware of the fibre and introduce slowly if your bowel is not used to it. It is sweet, vegan, egg and wheat free and low fodmap.

Ingredients

50g ground flaxseed

100ml water

400g Gluten Free self-raising flour

125g chestnut flour

100ml water

1 teaspoon ginger

2 teaspoons cinnamon

½ teaspoon of ground cloves

100g chopped pecan nut

1 teaspoon vanilla essence

150g castor sugar

200g brown sugar

500g carrots

150ml hazelnut oil

1 ¼ teaspoons gluten free baking powder

Method

Prepare 2, 7 inch cake tins

Mix the flaxseed with water and leave in the fridge for 30 minutes.

Add the dry ingredients (flour, ginger, cinnamon, cloves and ginger) to a bowl

Grate the carrot using a food processor using the grating accessory and add to the flour – mix well.

Chop the pecan nuts and add to the flour, mix.

Add the flaxseed and water mix to the food processor using the usual blade and blend for 20 seconds.

Add to the processor the sugar and vanilla essence and blend for 20 seconds and then whilst the processor is mixing drizzle in the oil slowly.

Pour this mix into the flour, nuts and carrots and mix well. If too stiff add 100ml of water – the mix should look like a cake mix.

Add the mix to the two cake tins and bake at gas mark 3 (165 degrees C) until a skewer/cake tester comes out clean from the mix.

The cake will rise and may crack a little on the surface but trim off the and turn the cake upside down for decorating.

Vegan ‘chicken’ and pumpkin couscous – low fodmap

An autumn favourite is pumpkin and numerous varieties can be found. When I was young pumpkin in the UK was unheard of – in fact we used to make Halloween lanterns with a swede! That certainly was a recipe for injury – although the pumpkin isn’t always easy to carve.

I have also decided to venture into a vegan recipe using vegan ‘chicken’ low FODMAP suitable products are based on soya protein or alternatively you could use Quorn ‘chicken’ pieces.

This was a fairly easy recipe to make and was lightly spiced – if you want a heavier spice then you can add more Ras El Hanout. Do check your spice mix has no high fodmap ingredients such as onion or garlic. Enjoy!

Ingredients

  • 200g Pumpkin
  • 30g Pumpkin seeds
  • 30g Pine nuts
  • 20g Sunflower seeds
  • 30g Course peanut butter
  • 200ml Water
  • 1 teaspoon of Ras El Hanout Spice
  • 200g Soya protein based chicken pieces
  • 250g Corn couscous
  • Spray oil
  • 30g mint leaves
  • Seasoning (salt and pepper) to taste

Method

  • Chop the pumpkin and boil in water till soft.
  • Spray oil into a frying pan and add the Ras El Hanout and fry gently with minimal oil to release the flavours, add the chopped mint leaves.
  • Add the peanut butter, seeds and water to the frying pan and cook till thickened
  • Add the ‘chicken’ pieces and cooked pumpkin
  • Weight the couscous and pour over the same amount of boiling water (250 ml) and leave to cook – run a fork through the mix to give texture to the couscous
  • You can either serve the ‘chicken’ sauce and couscous separately or mix the ‘chicken’ sauce through the couscous, as I have done.
  • Serves 5-6 enjoy!

Autumn jacket potatoes

It’s Autumn, I love this time of year but as the dark nights role in thoughts of wholesome, warm filling meals arrive. What could be more sustaining than a jacket potato for people following the low fodmap diet? This is also married with carrot and celeriac, oregano and thyme and of course mixed with cheese – not so much – but enough to provide ample calcium.

However food means more than sustenance – it is family, experience, love – in fact food ripples throughout life and our lived experiences. Many of us have stories to tell about food – both negative and positive. There are two considerations for people who wish to follow a low fodmap diet, what benefits might there be? Much longed for reduction in symptoms? The benefits are often the driving consideration. But what about negatives – how is changing the way that I eat going to affect my quality of life? You might be somewhat surprised at this suggestion – negatives in quality of life? But this diet is supposed to improve my situation, surely?

Consider cooking for the family, going out for a meal with a treasured friend, traveling on holiday and having a suitable option for lunch at work. How much additional planning and work is it going to take to follow this diet – can I afford to have additional work when I already have a very busy schedule to follow? These are all considerations that should be taken into account when deciding to follow an elimination diet – these are considerations that the dietitian can help you with and are what your dietitian will be contemplating as part of the assessment process. This is also another reason that the reduction phase of the diet should be as short as possible. The re-introduction phase will provide some freedom and release from some of the restrictions the low fodmap diet instills.

There are options for people who may not wish to follow a complete exclusion and would find that following the low fodmap diet too much to plan – because planning is what you will need to do, to be successful. There is a shorter low FODMAP version that the dietitian may consider if the full diet is too challenging and a wheat free or lactose free diet if these food types are considered to be the main issue from a diet history.

It hasn’t gone unnoticed by me how people with IBS try hard with regards to treatments – sometimes unfortunately too hard and continue far too long when diet treatments are not working. People then should explore other treatments and often need help or a nudge to move onto other options. To some extent this hard effort is why I work in the area of digestive illness, because I know my patients will often try their upmost to make changes, more than in other areas of dietetics and when this works, it is satisfying – although, truly, it is their hard work that has produced dividends. Symptoms of IBS really are the great motivator, I would suggest that their may be no greater drive towards change than these symptoms provide – imagine what could be achieved with such an instigator, if it was a positive driver rather than a negative one?

But, enough of the musings and lets get back to the recipe…

Ingredients

  • 3 jacket potatoes
  • 3 carrots
  • 2cm of celeriac (tip here: keep some blanched celeriac ready cut in your freezer for any recipes that ask for celery)
  • 150g grated cheese
  • 1 teaspoon oil
  • 1/2 tablespoon of chopped fresh oregano or 1 teaspoon of dried
  • 3 sprigs if thyme or 1 teaspoon of dried
  • Seasoning

Method

  • Warm the oven to 200 degrees C and then wash and prick the three jacket potatoes, place them on a baking tray and add to the oven. Depending on the size cook for 1 hour to 1 hour 20 minutes.
  • Whilst the potatoes are cooking add the oil to a pan and add the herbs and cook for 2-3 minutes.
  • Slice the carrots and celeriac and boil in a pan of hot water till soft. Mash and add the herbs and seasoning.
  • Grate the cheese.
  • When the potatoes are cooked scrape out the potato leaving the skins intact. Mash the filling with the carrot mix and add 100g of the grated cheese and mix. Add back to the potato skin shells and top with the remaining cheese.
  • Grill till the cheese has melted and then serve (serves 3)