Tag: food intolerance

Lime chicken salad – low fodmap

I am on Holiday this week and I have not picked a good one for the weather unfortunately. I decided to being some colour into my evening meal and brighten my day. So here it is a nice crunchy salad.  The tortilla chips add a bit of different texture and I hope you enjoy it as much as I did.

Ingredients

3 carrots (I used rainbow but you can use any kind you like)

3 baby courgettes

2 small bags of M&S tortilla chips (wheat free)

3 tablespoons of lactose free Greek yogurt

1 teaspoon of Lebanese 7 Spice (Arribica)

Grated rind of 1 lime

2 chicken beasts (cooked)

oregano

Seasoning

Method

Slice the carrots two different ways

Slice the chicken breasts

Add the spice to the yogurt and mix well

Combine the ingredients on a dish

Serves 2

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Sausage and watercress conchiglie pasta – gluten free and low fodmap

This dish is really easy to make and can be incorporated into your low fodmap recipes for working week nights, plus you don’t need to use fresh herbs – dried are just as good but maybe use a little less as the flavour is more concentrated in dried herbs. I don’t eat sausages often, and I do find gluten free ones generally have a higher level of meat so you tend to get what you pay for. Pricking and grilling them does remove some of the fat but they are still relatively high in fat – although 1 1/4 sausages for each serving is not too much! Check the sausages are gluten free but also free of onion – sometimes local butchers are the best option to buy.

Ingredients

300g of dried gluten free pasta

1 pack of watercress

6 gluten free sausages

1 sprig of fresh rosemary

2 sprigs of fresh oregano

drizzle of oil

Seasoning

2.5cm block of grated parmesan

fresh oregano flowers to decorate

Method

Prick the sausages with a fork and grill for 15 minutes till cooked

Put a pan of water to boil add a small amount of seasoning and add the dried pasta

In a pan add a small drizzle of oil and add the herbs and fry to release the flavour, then add the watercress and heat till wilted

Slice the sausage, drain the pasta

Add all the ingredients to the pasta and stir well

Serve

Add a sprinkle of parmesan to each dish

Decorate

Serves 4 with a green salad!

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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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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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Pecan and radish salad with strawberry ketchup – low fodmap

I had to use the rest of the radish I bought and thought I would make a bright salad for this very sunny day. Balsamic vinegar enhances the flavour of strawberry and when combined with radish shoots and sliced radish the strawberry reduces the heat of the salad nicely. The dressing tastes a little of ketchup – but more decadent than the standard tomato variety! I hope you enjoy it! If you have problems with resistant starches you may want to use the rice whilst it is still warm.

 

Ingredients

A large handful of pecan nuts

8 radishes sliced thinly

A large handful of radish sprouts

A handful of green leaves (rocket, kale, lettuce or chard – it really doesn’t matter)

3 strawberries sliced thinly

100g of cooked wholegrain rice

Dressing

1 tablespoon of hazelnut oil

2 teaspoons of balsamic vinegar

3 strawberries (mashed)

seasoning

Method

Combine all the salad ingredients together

Mix the dressing ingredients and drizzle the dressing over the salad

Season then serve

enjoy!

Serves 2

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Hot radish salad

Do you want a side salad with some heat but avoiding chilli and spices? Then radish is your choice. Here I have used three coloured radish but this works just as well with the basic red variety that is common in most supermarkets. This is a salad to accompany other dishes, it is not a good source of carbohydrate or protein so cannot form the only part of a balanced meal. I have also added some nasturtium petals – these can be omitted if you are strictly following the low fodmap diet, they can also add to the heat of the dish.

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Ingredients

1 bag of radish

A bag of green salad leaves (I used mixed chard and red lettuce.)

One or two edible washed nasturtium flowers

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Method

Wash then prepare the radishes three ways. – thinly slice, slice in two and prepare radish flowers.

Radish flowers are made by cutting a zigzag pattern with a knife half way along the radish then separating it in half – makes two flowers, then slice the base to provide a flat surface for it to sit on.

Add the washed salad leaves and radish to the dish with some nasturtium petals and chopped chard  stems for colour.

Serve as a side salad, you could add some dressing – but do check for those fodmaps!

 

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