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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Tomato, pepper and spaghetti squash soup

This is a lovely flavoured soup and has a very vibrant colour. A great winter soup to warm you up on cold days!

Ingredients

800g of plum tomatoes

1 large spaghetti squash

400g tin of roasted red pepper

1 teaspoon of ginger

1 teaspoon of cinnamon

500ml water

2 teaspoons of oil

season to taste and sprinkle with poppy seeds

Method

This couldn’t be easier, fry the tomatoes and spices in oil then add the squash, water and red pepper. Cook for 15 minutes and blend using a hand blender. Serve sprinkled with poppy seeds.

Serves 6-8

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

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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.

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

It’s National Barbecue Week!

How about trying a vegan low fodmap burger during National Barbecue Week! This is a very tasty vegan burger that is not too hard on the digestive tract for people with IBS.

Ingredients

120g of cooked red and white Quinoa

1 chopped roasted red pepper

30g chopped peanuts

1 courgette

4-5 sprigs chopped fresh thyme

2 teaspoons of garlic infused oil

Salt + Pepper to taste

Method

Grate the courgette finely and squeeze out the excess water from the vegetable

Mix all ingredients together

The burgers are delicate, so it is better to put them on a square of greased foil to cook them on the barbecue.

Using a crumpet ring or metal cutter, place the cutter on the foil then fill to the rim with recipe mix and press mixture together, then remove the cutter to leave a circular burger.

Cook on the barbecue till fully cooked through – remember disposable barbecues take longer to warm up and cook food.

once cooked place them in a vegan gluten free, pitta or wrap.

Serve with skewered roasted green peppers.

Makes 3-4 burgers

Enjoy!

Food safety is really important when having a barbecue to prevent food poisoning – often a cause of IBS please see the link for food standards agency for further details on how to keep your friends and family safe http://www.food.gov.uk/news-updates/campaigns/barbecue

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Easy like Sunday morning

Fancy a cooked breakfast occasionally and finding that your IBS symptoms are getting in the way? Then perhaps try this version, which is lower in fat than a ‘good old fry up’ and lower in fodmaps and therefore shouldn’t be too hard on your digestive system. Choose a wheat free bread that is <3g/100g of total fat, if you can. If you choose a bread that is lower in fat you can save calories, help your symptoms and the dish would come in at around 320 Kcal per portion – not too bad for a tasty breakfast! The added herbs gives the dish a nice flavour and added some vibrancy to the dish. If you choose a different aged ham or salami then check the label to ensure it doesn’t contain any fodmaps such as onion and garlic and is a lean meat. I found I didn’t need to add any salt to this dish as the ham provided plenty.

Ingredients

1 slice of wholegrain wheat free bread

1 slice of Serrano ham (trim any excess fat)

1 egg

Chives and thyme to serve.

Method

Add the bread to a plate and top with the Serrano ham, you can warm the bread and ham if you wish before you use it, but I didn’t bother.

Dry fry the egg or use a little 1 Kcal spray oil to the pan if you don’t have a non stick frying pan.

Cook the egg – then add on the top of the ham and sprinkle with chopped herbs. This works just as well with poached egg or scrambled – depending on your preference! Serves one.

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