Category: Ulcerative Colitis

Posts relevent to ulcerative colitis

Spaghetti Cabonara -low fodmap

Whilst reading the Guardian newspaper recipe booklet this weekend I decided to have a go at one of the recipes in the pasta special and reduce the parmesan and low fodmap modify it. OK – this recipe scared me, adding egg to freshly cooked pasta – surely a recipe for scrambled egg, right? This is a classic Italian dish and no cream in sight and is a rich dish that is suitable for a low fodmap diet. It is easier to make than I first anticipated and much to my surprise, no scrambled egg in sight. This is a really creamy dish without adding cream and a tasty supper for chilli winter evenings.

I used bacon rather than pancetta as it is slightly leaner and 2/3 of the parmesan. Sometimes pecorino cheese is used instead – it really doesn’t matter. Having bacon occasionally is fine – I can’t actually remember the last time I did eat bacon, but obviously not a choice that should be included in your diet regularly and certainly not every day. This recipe was so easy but it could be included in an Italian themed dinner party or a relaxed meal with friends – it doesn’t take much effort at all – so give it a try.

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Ingredients

4 egg yolks

6 rashers of lean bacon

60g parmesan

400g of gluten free spaghetti

2 tablespoons of olive oil

Freshly ground black pepper

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Method

Bring a pan of water to the boil and cook the spaghetti according to the instructions on the packet – make sure that you follow the instructions carefully as this is the key to cooking the perfect gluten free pasta.

Whilst the water is boiling separate 4 egg yolks from the white (you can use the egg white to make meringue later) and beat.

Grate the parmesan

Add the olive oil to a pan and fry the bacon.

Drain the water from the pasta sauce saving a cup full.

Add the pasta to the bacon, off the heat and ensure the pasta is coated with the oil.

Add the eggs and cheese to the pasta with some of the pasta water and stir well till combined. The heat of the pasta will cook the sauce.

Add some freshly ground black pepper before serving and serve on warmed plates.

That’s it – serves 4.

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Aubergine stuffed with lamb and pine nuts

This recipe is another Ottolenghi recipe which I have modified to make it low fodmap and is quite simply delicious the original version can be found in his Jerusalem recipe book. It was very easy to modify really- just don’t add any onion to the recipe! Cinnamon is low fodmap and one of my favourite spices. It does take time to prepare so it is probably a recipe for a Sunday evening meal – slow food and great for fodmaper’s with IBS. Serve with wholegrain rice for a complimentary starchy carbohydrate.

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Ingredients

4 aubergines

6 tablespoons of oil

11/2 teaspoons of ground cumin

11/2 teaspoons sweet paprika

1 tablespoon of ground cinnamon

500g mince lean lamb

50g pine nuts

20g flat leafed parsley

2 teaspoons tomato puree

3 teaspoons of sugar

150 ml water

1 teaspoon of tamarind

4 cinnamon sticks

1 tablespoon of lemon juice

seasoning

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Method

Slice the aubergine length-ways and place skin side down in a roasting tin. Brush with 1 tablespoon of oil and season. Cook at 220 degrees C, gas mark 7 for about 20 minutes.

Whilst the aubergines are cooking make the sauce. Add the remaining olive oil to a pan and add half the dry spices and cook for 2 minutes to release the flavour of the spices. Add the lamb, pine nuts, parsley, 1 teaspoon of the tomato purée, 1 teaspoon of sugar and seasoning. Cook for about 10 minutes till the meat is browned.

Place the remaining spices in a bowl and add water, lemon juice, tamarind, remaining sugar, 1 teaspoon of tomato purée, cinnamon sticks and season well. Remove the aubergines from the oven and top each with a quarter of the mince. Pour the sauce into the bottom of the roasting tin. Place the dish back in the oven cover with foil or a lid, reduce the temperature to 195 degrees C or gas mark 5 and cook for another one and a half hours. Serve with a sprinkling of chopped parsley.

Serves 4

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lactose free labneh dip – low fodmap

What is labneh? It is a middle eastern strained yoghurt that removes some of the whey component – some individuals can tolerate yoghurt when they have lactose intolerance however it is unclear if the draining of the whey will concentrate the lactose sugar or remove some of it. Unfortunately Wikipedia has a very unhelpful ‘reference’ in this regard suggesting that it is lower in lactose – the magazine that published the article (not a scientific reference) had to retract the statement although no actual testing appears to have been completed. It would be interesting to have Labneh made from standard yoghurt tested before and after making it, to see what the lactose content is. I however, knowing about how difficult it can be for people with lactose intolerance to be confident in what they eat, have chosen to make labneh with lactose free Greek yoghurt. This was purchased from Tesco, which do appear to have a good range of refrigerated lactose/dairy free products available. The other issue I have with some of the free from products is that they can be high in fat and the Tesco product is classed as moderate total fat (10.3 percent) this will be a high component of saturated fat – draining the whey will increase the fat percentage of the dish by a small amount. labneh is thicker than standard yoghurt and sometimes it is called a cheese, some recipes call for 48 hours straining which results in a product that can be rolled into balls and coated with delights such as seeds and nuts. I couldn’t wait that long 😄 so my version was just very thick, rich and tasty. Some recipes call for the addition of salt but my version worked just as well without adding any.

Ingredients

1 tub of Greek style lactose free yoghurt

Drizzle of oil

1-2 chopped walnuts

1/2 Teaspoon of Lebanese 7 spice mix

Grated rind of 1 lemon

Drizzle of olive oil

Sprinkling of sunflower seeds

A few edible rose petals to decorate

Serve with strips of toasted gluten free pitta breads

Equipment

1 muslin cloth or bag

1 bowl

Wooden doweling or a chopstick to hold the muslin over the bowl

1 elastic band

Method

Wash the muslin before using it and allow it to dry

Add the yoghurt to the muslin held over the bowl

Bring up the edges of the muslin to make a bag and using an elastic band secure the top.

Tie the top to the doweling and balance the doweling and bag over the bowl

Allow the whey to drain off over 24-48 hours in the fridge.

Serve in a dish and sprinkle over the other ingredients

ENJOY 😋

serves 4 as a starter

No funding was provided or free samples were used to make this recipe.

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Pork loin with maple and mustard sauce – low fodmap

This is a great recipe for dinner parties with friends and is really easy to do! No one will guess that you are following a low fodmap diet at all. Often on the low fodmap diet people have a very dry diet without sauces so it is good to have an option that is less dry. You can serve this with boiled rice, new potatoes or low fodmap pasta choices and a green salad. I hope you enjoy it.

Ingredients

For the stock – 250mls of water

1 Inch of carrot chopped small

2-3 Celery leaves

A handful of black peppercorns

1 Teaspoon of asafoetida

salt

small 1 inch square of celeriac chopped small

1 bay leaf

For the rest of the dish

6 1 inch thick pork loin steaks

Juice of 1 lemon

1 tablespoon of garlic infused oil

2 tablespoons of grained mustard

2 tablespoons of maple syrup

Maize flour for dusting the pork loin

2 tablespoons of cream (suitable – but if you are very sensitive you can buy lactose free if you wish)

Grated lemon and tarragon to dress the dish

seasoning

Method

Add the water to a pan with the ingredients for the stock

Heat to simmering point and cook for 10 minutes

Drain off the solids and keep the liquid

Whilst the stock is simmering dust each loin in maize flour – add it to a plastic bag and shake

Fry the pork loins using the garlic infused oil till lightly browned in a frying pan

Add the stock and the rest of the ingredients (except the cream) to an oven proof dish.

Cover the dish and cook for 15 minutes then remove the lid and cook for another 5 minutes to drive off some of the water.

Remove from the oven and rest the pork loin – add the cream to the sauce and mix well.

Serves 2-3 depending on your appetite!

Enjoy!

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Peppered leaf salad with prosciutto and berries – low fodmap

On the theme of salads again here is a lovely refreshing peppery salad. Watercress is suitable for the low fodmap diet according to the Monash App and I love it’s hot taste. I also added a few mint tips and radish shoots. The fruit is a portion so don”t have a piece of fruit after this salad or you will trigger symptoms if you have fructose malabsorption. Check it out for a great lunchbox or add to a gluten free wrap.

Ingredients

1 pack of watercress

80g blueberries

80g raspberries

1 pack of prosciutto (check the ingredients and avoid those with spices)

A few mint tips

A few radish shoots

balsamic drizzle – don’t exceed a tablespoon

Method

Simple – wash the fruit and leaves and arrange the ingredients in a bowl.

Drizzle with balsamic

Serves two.

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Lactose free rice pudding topped with blueberry brittle

Rice pudding is a real comfort food and often advised for people who need to have nutrition support for weight loss as it is easy to eat and tastes great. If you have lactose intolerance however, this might be a food you wish to avoid. But using lactose free milk means that you can have lactose free rice pudding – a joy!

Recipe

100g short grained rice

1 pint of lactose free milk (more may be required – depending on how thick you like your rice pudding.)

2 tablespoons of lactose free cream

2 tablespoons of table sugar

A handful of blueberries.

Sugar to sweeten to taste

Method

Add rice to the pan and cover with half the milk and cream and bring to the boil.

Keep stirring and adding milk till the rice is cooked.

Taste – then add just enough sugar to sweeten.

Add the two tablespoons of table sugar to a pan with a small amount to water and cook till dissolved. Add the blueberries and coat in the sugar. Add to the top the rice pudding and serve.

Serves 2

 

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