Remember, remember the fifth of November – Low fodmap parkin.

Parkin is a rich spiced cake from Yorkshire or Lancashire that is consumed during bonfire night. Are you unsure of what Bonfire night is? It is a festival in the UK marking the failure of a plot to blow up parliament by Guy Fawkes. This is celebrated by lighting bonfires and fireworks and making a Guy to collect pennies. If you want to know more then this short version of a video by the excellent Horrible Histories series is a great way to find out – tongue in cheek of course!

Ingredients

2 tsp ground ginger

1 tsp bicarbonate of soda

1 tsp mixed spice

100g dark muscovado sugar

175g golden syrup

175g black treacle

125g Margarine

100ml Lactose free milk

225g Doves Farm Gluten Free self-raising flour

200g Oats (contamination free if you have coeliac disease)

Method

Sieve all the dry ingredients into a bowl and mix well.

Add the egg to the milk and mix

Melt the butter and sugars in a pan until dissolved – cool a little

Mix the ingredients together

You are looking for quite a wet mix, add more lactose free milk if required

Place some baking parchment into a round tin 9 inch baking tin and grease the tin if needed. Or if you wish this can be used as a tray bake. Cook at gas mark 4.5 until a skewer placed in the cake centre comes out clean. Top with icing sugar and star shaped sprinkles to represent fireworks.

 

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

Elderflower and blueberry pavlova – low fodmap low lactose

Imagine you are going to a party and have no time to prepare a dessert. If you have made the elderflower cordial recipe then you can whip up this beautiful dessert to take to a summer party and impress your friends! It will take just ten minutes to prepare. I have used frozen blueberries – cheaper than the fresh variety, when defrosted they are softer and have more juice than the fresh varieties. Forgive me for also using a purchased pavlova base – again another time saving tip. This dessert is again another treat to have occasionally in your diet – there are plenty of healthy eating recipes on my blog, sprinkled with the occasional dessert. I have not added any sugar to the blueberries as the pavlova contains plenty. It is important that people who have to follow free from diets know how to produce all recipes in my opinion – so that people can make a choice in their diet. The only concession to the ‘free from’ isle is the lactose free mascarpone cheese, which is divine.

 

Ingredients

1 Shop bought pavlova base

200g of frozen blueberries

1 tub of lactose free mascarpone cheese

70ml of Elderflower cordial

Method

Add the elderflower cordial to the lactose free mascarpone cheese and mix well

Add this to the pavlova

Pile the blueberries on the top of the pavlova

Enjoy!

Serves 6

 

 

The pavlova base was purchased by me from Morrisons, the lactose free mascarpone cheese from Tesco and the pavlova was decorated with elder flowers and borage flowers – these are not an essential addition to the dish.

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!

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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Vegetable tart

This vegetable tart was made using frozen gluten free pastry bought at the Allergy & Free From Show over the weekend. It is a quick and tasty recipe for a weekday evening. Serve with some green salad.I used coloured carrots for effect but orange ones will do just fine.

Ingredients

5 carrots

spray oil

4 pieces of frozen spinach

2 eggs

60g of hard cheese sliced thinly

One pack of frozen gluten free pastry*

Method

Slice the carrots length ways so they will lie flat, spray with oil and roast.

Roll out the pastry between cling film and when shaped line a flan tin or suitable oven resistant tin. The pastry should then be pricked with a fork and baked blind for 10 minutes at gas mark six.

Defrost the spinach and squeeze to remove as much moisture as possible. This is important to avoid a soggy base to the flan.

Break the eggs and mix with a fork, then brush the pastry with the egg wash to seal it from moisture. Place back in the oven to seal the flan for 2 minutes. Remove from oven and add ingredients.

Lay the spinach on the base of the flan, add thin slices of cheese over the top and then the roasted carrot.

Pour over the rest of the egg wash and bake for twenty minutes at gas mark 5, 190 deg. C.

Serves four for lunch. It should be suitable for people with #IBS following a low fodmap diet and people with coeliac disease.

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