Tuna Nicoise, low fodmap – naturally

I love Tuna Nicoise salad, the above recipe is using fresh tuna – but canned tuna is just as tasty for this dish and it is a good lunchtime alternative to the staple gluten free sandwiches.

Ingredients

400g of tinned tuna in spring water (or fresh tuna)

800g of salad potatoes (keep the peel on for extra fibre)

2 tablespoons of light mayonnaise

200g of green beans

4 eggs

Romaine lettuce leaves and rocket

Method

Grill the tuna till cooked through, flake.

Hard boil the eggs for 10 minutes and cool under running water, remove the shell and slice.

Boil the potatoes in their skin till soft, slice.

Boil the green beans and cool, slice if too long for the rest of the ingredients.

Wash and tear the lettuce leaves and add to a dish with the rocket leaves

Mix everything together with the mayonnaise.

Add salt and pepper to taste and serve.

Serves 4

If you find that resistant starches are a problem then serve this dish with the potato freshly cooked and slightly warm.

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Chicken liver and rosemary stuffing – low fodmap Christmas recipes

Sage and onion stuffing is a classic accompaniment to Christmas dinner, however for people following a low fodmap diet this is not an option because it does contain lots of onion. Perhaps this recipe might be a good alternative and uses up some of the parts of meat that often go to waste, such as liver. I do save gluten free bread to freeze when I have the odd slice, or perhaps the bread crumbles because it is a little stale. Although freezing and reheating can increase the resistant starch content. Most people who get improvements on the low fodmap diet don’t seem to have problems with resistant starches – but if resistant starch does affect you, it might be better to use fresh breadcrumbs and only have a small piece, perhaps.

Serves 8

Ingredients

1 pack of chicken livers

1 tablespoon of garlic infused oil

1 teaspoon of asafoetida

100g of celeriac (gives a flavour of celery)

100g of chopped white cabbage

200g of gluten free breadcrumbs

4 sprigs of fresh rosemary.

Salt to flavour

Method

Trim the chicken livers (remove the tougher membrane that runs between the livers lobes). Add oil to the pan and fry the asafoetida and livers till cooked. Process the cabbage, rosemary and celeriac till a fine texture is achieved and then add the cooked liver and gluten free breadcrumbs. Process till smooth. Add to a loaf tin and cook for 1 hour at gas mark 5 or you could make stuffing balls or sausages depending on your preference but his will affect the cooking time. This stuffing tastes between a stuffing and pate and goes particularly well with Turkey.

I do not put my stuffing mix in the turkey body as this will not reach the temperature needed to cook either the stuffing or the turkey. Do take care when cooking Christmas lunch – do not wash the turkey and ensure any juices from the turkey run clear. Prevention of food poisoning during the festive season is really important!

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Christmas bread & butter pudding low fodmap

Yes it’s still November and thoughts are turning to Christmas🎄. I apologize now 😃 for posting this recipe but you do need to be planning and perhaps trialing recipes before the big day so here is one for consideration. Bread and butter pudding is not one of my favourite dishes as I have nightmarish visions of being offered this at school and school lunches were not to my liking. However it is a great option for a lighter pudding on Christmas day when spiced or perhaps thanksgiving if you are in the USA. If you can’t get Schar brioche rolls in the USA gluten free croissants will also be suitable. It is very easy to make and contains low fodmap ingredients, so should be a safe option for those of you following a low fodmap diet.

Ingredients

1 pack of Schar* brioche rolls (gluten & wheat free)

500mls of lactose free milk

3 eggs and one egg yolk

50g pecan nuts

1/4 teaspoon of allspice and 1 teaspoon of cinnamon

2 tablespoons of 100% maple syrup

1 tablespoon of raisins

butter or spread

Dark brown sugar for sprinkling on the top

Method

Slice the brioche rolls length-ways

Chop the pecan nuts reasonably finely

Measure the lactose free milk and add the eggs, maple syrup and spices – mix well

Line the dish with butter and spread butter thinly on both sides of the bread.

Dip each slice into the chopped nuts to coat them.

Line the bread into the dish.

Pour in the milk mixture, then scatter the raisins and sugar on the top and grate over nutmeg.

Cook in the centre of an oven at gas mark 5 temperature 190 deg.C after 30 minutes check and if the edges of the bread or sultanas look a little over done cover with foil for the last 10 minutes. Enjoy!!

*Schar brioche rolls were purchased for this recipe.

Pumpkin chicken and pesto pasta

It is my favourite time of year and I do love roasted vegetables. Here is a dish that provides some comfort on cold nights and left overs can be warmed up the next day for lunch.

Ingredients

75g of garlic infused olive oil

1 inch slice of parmesan

15g of fresh basil

2 tablespoons of pine nuts

Salt to taste

1/2 small pumpkin

2 large chicken thighs

Basil leaves and toasted pine nuts to decorate.

150g gluten free pasta.

Method

Slice the pumpkin in half and then slice into eight even slices

Remove seeds

Add basil, oil, pine nuts, parmesan and salt to a blender and blend till smooth to make the pesto.

Place the slices into a roasting tin and place the chicken on the top (this will allow the fat to drain into the bottom of the tray – if you have a roasting tin drainer use this too.)

Spoon the pesto sauce on to the chicken and pumpkin.

Roast for 30 minutes (the chicken is ready when juices run clear.)

Cook the pasta in boiling salted water (use directions on the packet and don’t overcook it some makes of pasta will disintegrate if cooked for too long.)

Chop the pumpkin and chicken and mix with the cooked pasta, if desired use a small amount of the drained juices to flavour the pasta – but not too much as it will be high in fat.

Serves two

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Lamb wrapped in kale

Kale is tough, stringy and overtly pretentious, but it looks really great in photographs – perhaps the reason most ‘wellness’ bloggers overstate it’s usefulness. The real deal with kale is however it is low fodmap and really great for making parcels to cook other food. Using kale to produce a parcel to roast meat is that it cooks for longer in the oven helping the leaf texture to soften. It also holds in the juices of the meat. I love the colour of this kale – purple and green is my favourite and when served with chard the result is a veritable rainbow! So there we have it – all kale is really useful for is wrapping! Unfortunately this method of cooking will not preserve its water soluble vitamins, I for one would prefer to get my vitamin C from citrus fruit, rather than chomping on a kale leaf.

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Ingredients

2 small lamb steaks – I used slow cook lamb

A few sprigs of rosemary and mint

1 teaspoon of Moroccan spice (Fodify Foods Moroccan mix is low fodmap and was purchased by me.)

Seasoning (small amount of salt + pepper)

Small drizzle of oil

Sprinkle of pine-nuts

Kale leaves

Skewers to secure the leaves around the meat.

Carrots for roasting and chard to serve alongside.

Method

Add the oil and spice to a pan and heat.

Seal the meat using the oil and spice mix, season.

Wrap each lamb steak in kale leaves, additional herbs and secure with the skewers. Ensure you add all the oil/spices left in the pan for additional flavour.

Roast in an oven gas mark 3 for at least 2 hours (depending on the size of your meat.)

Allow the meat to rest for 10 minutes then serve on the kale sprinkled with a small amount of pine-nuts.

Carrots spray with oil and roast till soft, I like these really cooked well so they develop sugary flavours and are crisp at the end. The dark ones are purple carrots! You can serve chard cold but it does taste great quickly sauteed, again with a little spray oil.

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Celeriac Soup – low fodmap

I have half a celeriac left so as promised I have made a soup. This was very easy to do and is based on home made chicken stock and has a topping based on bacon, pecan and sunflower seeds. If you want a vegetarian version just omit the bacon and chicken stock and use vegetable stock instead. I really like soup, it is filling and yet low calorie and this soup has a very refreshing flavour due to the added tarragon.

Ingredients

Half a celeriac

1 courgette

2 carrots

A small cup of home made chicken stock

2 teaspoons of chopped fresh tarragon (use one if dried)

1 pint of water

Seasoning to taste

For the topping

1 rasher of bacon

1 tablespoon of sunflower seeds

1 tablespoon of chopped pecan nuts.

1 teaspoon of vegetable oil

Method

Chop vegetables and add stock, water and tarragon and bring to a boil then simmer for 20 minutes till the vegetables are soft.

Blend

Chop the bacon after remove fat and rind. Fry the bacon in a teaspoon of oil, add the pecans and sunflower seeds and toast.

Sprinkle on the top of the soup and serve

Serves 2-3

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