Category: recipes

Welsh Rarebit – low fodmap

Welsh rarebit is one of those lunch or supper dishes that is easy to do and as with all cheese dishes, really hits the taste buds to satisfy! How do we make this low fodmap? With a slice of gluten free or 100% sourdough spelt bread that has been through a fermentation process. Make sure you ask about the fermentation process as some breads just have a flavouring added to them – which is not a true sourdough process. Also the flavour of the cheese is enhanced by the addition of 1/4 teaspoon of soy sauce and fish sauce to replace the Worcestershire sauce that is usually a staple ingredient of the dish. Worcestershire sauce contains anchovy sauce – so a splash of fish sauce is not as strange as it appears, Worcestershire sauce does contain onion and garlic so is not low fodmap. Don’t be too worried about adding some fish sauce – this will not taste fishy at all! Also use a hard cheese low in lactose. No salt is needed to be added to this dish – it is naturally salty enough.

Check out Sustain’s real bread finder and the types of sourdough process here https://www.sustainweb.org/realbread/bakery_finder/

https://www.sustainweb.org/realbread/sourdough/ avoid type III sourdough as this may not be suitable for a low fodmap diet.

Ingredients

45g hard cheese

1 egg

1/2 teaspoon mustard

1/4 teaspoon soy sauce

1/4 teaspoon fish sauce

1 slice of gluten free or sourdough bread.

Method

Toast one side of the bread.

Grate the cheese and add to a bowl with the egg, soy sauce, mustard and fish sauce.

Mix well.

Top the bread with this mix and grill till golden brown.

Serves 1

*This recipe is NOT gluten free therefore is not suitable for those with coeliac disease.

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Turmeric roasted parsnips with fennel leaves – low fodmap.

This recipe is based on mini parsnips – they do taste great roasted, even the well done ends are crisp and add a flavour to the dish. Something to pick up the mood on a wet damp bank holiday weekend. Fennel bulb is limited on the low fodmap diet (49g maximum) so do be careful with having large amounts of fennel bulb – perhaps roast it and give the roasted fennel bulb to other members of the family! I hope you enjoy the recipe.

Ingredients

1 packet on mini parsnips

1 piece of turmeric sliced thinly

spray oil

Springs of fennel

Method

Slice the turmeric and spray both the turmeric and parsnips with oil

Add the parsnips to a baking tray and sprinkle with the turmeric and roast till crispy.

Add sprigs of fennel leaves before serving.

Easy!

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Chicken, chard and pine nut conchiglie pasta – low fodmap

I adore chard – it is so pretty and very tasty. I have not been able to source a regular supply of it, perhaps because it may be a seasonal leaf. I was surprised and very pleased to find it in a local store, so I bought some to use over the weekend. I always keep some celeriac in the vegetable compartment of the fridge, it replaces the celery flavour of low fodmap dishes and adds a another depth of flavour to the dish. This is a nice spring recipe to start the Easter weekend and herald the start of better weather, lighter nights and fresh food.

Ingredients

300g of dried gluten free pasta

2 tablespoons of pine nuts

4 cooked chicken thighs

30g grated parmesan

I tablespoon of oil

1 slice of celeriac

100g chard

70g spinach leaves

Method

Chop the chard, spinach and celeriac into small slices.

Fry in the small amount of oil with the pine nuts.

Slice the chicken and add to the pan to warm through (must heat the chicken to at least seventy degrees C, if the chicken has been chilled and only reheat it once.)

Grate the parmesan cheese.

Cook the pasta in a pan of hot water whilst the sauce is cooking.

Do take care when cooking gluten free pasta as it is very easy to overcook it and end up with a ball of starch in your pan! Review the cooking instructions on the packet before you start.

Drain the pasta, add the vegetables and chicken and stir thoroughly.

Serve with a sprinkling of parmesan.

Serves 4.

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Easter chocolate orange cake treat – low fodmap

Ingredients

Cake

150g self raising gluten free flour

150g margarine

150g golden castor sugar

Grated rind of 1 orange

Juice of half an orange

2 eggs

15g cocoa powder (check gluten free if needed)

1 teaspoon of gluten free baking powder

Orange marmalade

Chocolate frosting

50g Dark chocolate

15g Margarine

2 Tablespoons of warm water

175g of sifted icing sugar

3 Drops of oil of orange flavouring.

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Method

Cream together margarine and sugar till smooth.

Add orange rind and juice of orange, mix well.

Add one egg at a time and beat well to avoid the mix curdling.

If it does start to separate add a tablespoon of flour and mix in well.

Slowly incorporate the dry ingredients (flour, cocoa powder and baking powder) till fully incorporated.

Cook at gas mark 6 for 1 hour till risen and cooked through.

Whilst the cake is cooling make the icing.

Put the chocolate, water and margarine in a bowl held over a pan of boiling water.

Melt and mix, add the oil of orange and icing sugar and beat till smooth.

Cut the cake in half and spread the orange marmalade over the bottom layer, then a thin layer of frosting.

Add the rest of the frosting to the cake.

The cake is also decorated with half kumquat segments.

Serve – remember a small serving is probably a good idea, a great treat for Easter perhaps!

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Salad bowl – low fodmap

The weather this weekend is fabulous for April. We are famous in the UK for discussing the weather – not surprisingly when it can change so frequently. Days when it is unexpectedly fine are few and far between. It makes me crave a salad.

Ingredients

Salad leaves – radicchio, red leaf and spinach

1 Carrot

100g Celeriac

1 Teaspoon light mayo

2 Radishes

Green beans

75g Cooked wild and wholegrain rice

75g Black rice pasta

Dressed crab

Dressing for rice – soy sauce, olive oil (equal quantities) and a few drops of fish sauce.

Grated lime rind

Method

Wash leaves

Peel carrot and celeriac and grate – mix with the mayo.

Make the dressing

Cook rice and pasta till soft – add the dressing to the rice and pasta whilst warm and then cool

Wash and slice the radish.

Cook the green beans till soft, then cool.

Add all the ingredients to a bowl.

Pile the dressed crab on the top (you could use other ingredients if you wish, instead)

Sprinkle with lime rind

Enjoy!

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Turkey in a mustard and pepper sauce

This is a recipe to make for dinner parties or special occasions it has lots of flavour and doesn’t require any stock as the vegetables and mustard provide the flavour in abundance. Most people with IBS will be fine having lactose free cream but if you have problems with foods higher in fats you may wish to avoid this dish.

Ingredients

400g turkey steaks

1 tablespoon of oil

1 miniature bottle of whiskey or a shot measure

Half a carrot

30g of celeriac

1 heaped teaspoon of whole black peppercorns

3 tablespoons of grained mustard (check ingredients list are fodmap free)

1 teaspoon of milled black pepper

200ml of lactose free cream

Method

Slice the celeriac and carrot thinly and add to a frying pan with black peppercorns, black pepper and the oil. These vegetables will give a stock flavour. Fry to release the flavour.

Add the brandy and burn off the alcohol.

Slice the turkey into strips and add to the pan and fry till cooked through.

Add the cream and warm through

Serve with roasted red cabbage and potato wedges or rice.

Serves 4

 

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