Tag: Digestive Health

Courgette and walnut salad – low fodmap

Raw courgette adds another dimension to this dish it is crunchy and refreshing. This dish uses the yellow variety but is just as good with the green courgette.

Ingredients

2 yellow courgettes

1 handful of walnuts

1 handful of pumpkin seeds

100g of corn based couscous

2 teaspoons of grained mustard

Red leaved lettuce

1 yellow pepper

salt and pepper to taste

Method

Spiralise the courgette into thick spirals. Pour boiling water onto the corn based couscous and leave to soak up the liquid and cool, add the mustard and mix well. Combine all the ingredients to the salad season and mix well. Serve and enjoy.

Serves 2

 

 

 

 

 

 

 

 

 

 

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Chicken and grape salad – low fodmap

This is a quick light lunch for a sunny day. This is a mix of salad leaves, herbs and chicken with grapes. Low fodmap and yummy!

ingredients

1 Carrot

1 roasted chicken thigh

80g grapes

Mixed salad leaves

2 Radish

Drizzle of Balsamic vinegar (don’t exceed 1 tablespoon.)

Fennel leaves

Small handful of parsley

Method

Shred the chicken

Peel the carrot and use the peeler to produce long slices

Slice the grapes

Add all the ingredients on the plate

Serve

Serves 1 – serve with a portion of carbohydrate – a slice of wholegrain gluten free bread or seeded gluten free crackers. Also it is worth mentioning not to have a fruit pudding after this salad you have had the portion for this meal.

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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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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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Pancake recipe for Shrove Tuesday

Here is a savoury choice instead of the sweet varieties of pancake often eaten on Shrove Tuesday. It is a Moroccan themed meal.

Ingredients

Pancake batter

2 large eggs

150g of plain gluten free flour mix

75g of maize flour

500ml lactose free milk

Salt to taste.

Filling

Spinach (1 bag)

1 flat spoon of Moroccan spice mix (check for fodmaps)

1 teaspoon of oil

Juice of 1 lemon

Salt

Topping

6 carrots

Handful of coriander leaves

Salt

2 cooked chicken breasts

Method

Mix all the pancake ingredients together till smooth

Leave in the fridge of at least 2 hours

Fry thin discs of the batter in a frying pan.

Filling

Wilt the spinach in boiling water.

Fry the spice in the oil to release the flavour and add the lemon juice and salt.

Drain the spinach in a colander and blend with the spice mix in a blender.

Topping

Slice and cook the carrot till soft.

Drain and add coriander leaves and salt to taste

Blend till smooth.

Making up the pancakes:

Take a pancake and add some spinach, lay on the top sliced cooked chicken and some of the carrot mix.

Wrap the pancake up and add to a heatproof dish.

Repeat till the dish is full and spread the rest of the pureed carrot on the top.

Warm through and serve with a small amount of pomegranate seeds and alfalfa leaves.

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Lactose free soft cheese

This recipe was adapted from Gerard Baker’s ‘How to make soft Cheese’ recipe for Halloumi.

Unfortunately I would not describe it as halloumi it is more like a standard soft cheese – but lactose free. It is very easy to make as long as you follow a few steps to avoid contamination.

Ingredients

1 pint of lactose free full fat milk

30ml of white wine vinegar

1/4 teaspoon of salt.

Method

Wash your hands.

Make sure all the equipment is sterile, scald a muslin square and pour boiling water over a stainless steel colander and pan, chopsticks and large bowl. You will also need a soft cheese mould and baking tray.

Makes approximately 100-150g of cheese.

Place the milk in a pan and heat slowly until it reaches 95 degrees C using a thermometer.

Add the vinegar and turn off the heat till the curds have formed (leave for five minutes.)

Skim off the solids and add to the muslin laid over the colander. Squeeze out as much liquid as you can at this stage.

Add salt

Transfer to the cheese mould and turn upside down on the chopsticks over a plate or the baking tray, to drain.

Place the cheese in an airtight container and store in the fridge for 3 days.

 

 

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