Tag: Irritable Bowel Syndrome

Ginger, pumpkin and rice noodles Low Fodmap

This tasty recipe can be served with fish or chicken but it can be used as a lunch meal – hot or cold by itself, if you don’t eat meat. The noodles were ginger and pumpkin rice noodles – gluten and wheat free and suitable for a low fodmap diet, they are made by King Soba.

Ingredients

150g of noodles

1 teaspoon of cumin seeds

1 tablespoon of pumpkin seeds

1 tablespoon of pine nuts

2 carrots

Spray oil or 1/2 teaspoon of garlic infused oil

A few drops of soy sauce.

Method

Cook the noodles till soft in boiling water with a small amount of salt.

Peel then trim the carrot till the sides are straight and peel down the length of the carrot to produce strips, then cut them in half lengthwise. This makes thin strips that can cook quickly in a wok.

Add the oil to a wok and fry the cumin seeds for a few seconds to release the flavour.

Add the pine nuts and pumpkin seeds and a few drops of soy sauce (ensure gluten free if you have both IBS and coeliac disease.)

Then add the carrot and cook till softened.

Add the cooked noodles and mix well, then serve.

Serves 2.

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I use these noodles regularly and the dish was made from stock from my store cupboard.

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Minted Boston runner beans

What on earth are Boston beans? I am, as many of you know, a down to earth Lancashire gal and labelling food with a new name to boost sales really doesn’t go down too well with me. Not impressed, however I am wrong, it seems – after a Google search – that Boston is a variety of bean which is a smaller variety and a plant which grows a good crop of French beans. A good crop – therefore these beans should not be expensive then, but they are a smaller bean, therefore exclusive? I also suspect that someone will label them a ‘super’ runner bean and a vegetable that you can’t possible live without. Anyhow, enough of me getting into a tizzy and being slightly cynical about the vagaries of available supermarket runner bean varieties. Some people might be very interested in the differences in crop variety, but it’s not for this blog, plus ordinary beans are just as super and will work just as well for this recipe. It’s mothering Sunday tomorrow and I will be cooking a chicken so this really simple runner bean recipe should go really well with it.

Ingredients

1 sprig of fresh mint

1 packet of runner beans

Juice of 1/2 lemon

1/2 lemon sliced

Salt

Spray oil

1 teaspoon of sesame seeds

Method

Spray the beans with oil and pour over lemon juice. Chop the mint and mix into the beans, then add a small amount of salt, roast for 15 minutes till soft. Spray lemon slices with oil and roast them at the same time as the beans. Garnish the beans with roasted lemon slices and sesame seeds. Serve – simple!

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How does the free from toad get in the hole?

It’s March and it is snowing today! I have been out and I did get soaked to the skin – urgh! It is not nice snow – more the sloppy sort that doesn’t stick around long enough to freeze properly. If you are thinking of cooking a really warming comforting meal you need go no further than the recipe for toad in the hole. But there is a catch if you are lactose and gluten or wheat free. How does the toad get in the free from hole? Make the following recipe and find out!

Ingredients

400 mls of lactose free milk

6 gluten free sausages

200g of gluten free self-raising flour

1 teaspoon of gluten free mustard powder

salt & pepper

3 eggs

1 tablespoon of olive oil

Method

weigh the flour into a bowl and add the mustard powder and mix well

break the three eggs into the bowl and add the lactose free milk

add salt & pepper and mix well

add the oil to a dish and heat in the oven

prick the sausages and add to the pan

pour around the batter and place in the top of an oven at gas mark 7 or 220 degrees C till the surface is nice and brown.

Serves four for a meal – if you have a problem with higher fat foods and your IBS then you might need to be cautious with your portion size. Also don’t forget this is a high fat meal so it is for occasional consumption only – when you really need a lift midwinter after going for a long walk in the snow perhaps! 😉

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Spaghetti Bolognese – Low Fodmap

This is a family favourite, a classic dish that is the stalwart of many family meals so we should look at modifying it to make it suitable for ALL the family – even those with IBS. Whilst I would not advocate everyone following a low fodmap diet if they don’t need too, the occasional meal where everyone can participate without faffing around cooking some items separately is a bonus. This will make the meal slightly more expensive using gluten free pasta but is maybe worth it occasionally. It is not likely to be harmful for others to eat gluten free pasta occasionally as long as people do not go fully gluten free or low fodmap without good reason (a diagnosis of coeliac disease or a diagnosis of IBS when coeliac disease has been tested negative on a gluten containing diet.)

Passata

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1 jar of roasted peppers (or roast 3-4 of your own, then skin them)

4 tomatoes

a handful of basil

1-2 teaspoons of dried thyme and basil

Salt and black pepper to taste

Method

Blend this with a hand blender till smooth – add some water if this is too thick.

Bolognese Sauce

1 dessert spoon of garlic infused oil

600g of lean minced beef*

Passata (above)

2 teaspoons of gluten free flour + water

method

Add the oil to the pan and fry the meat with 3 dessert spoons of the passata.

Add the remaining passata to a pan

Add two teaspoons of gluten free or corn flour and water mixed till smooth

Cook this till thickened and add to the meat.

Cook till tender.

Spaghetti

You do need to watch gluten free spaghetti and keep it moving when cooking to prevent it from sticking. Use the method advised on the packet and add to a large pan of boiling water. Keep testing it – it should be ready at the point it is still relatively firm but soft enough to eat, take care not to overcook it.

Add the spaghetti and bolognese to the dish to serve and top with a little grated Parmesan cheese.

Serves 6

*If you find that red meat causes symptoms of IBS choose lean and a small portion – or you could also use 1/2 beef and 1/2 turkey to reduce the amount of red meat contained in the dish.

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Lasagna – low Fodmap

This is a recipe for lasagna – many people with IBS find that lasagna is a dish that results in symptoms but this version is low fodmap and not too high in fat levels so should be suitable for most people. It is fairly easy to make but has a number of steps to complete.

Ingredients

1-2 roasted red peppers (or you can buy a jar of roasted red peppers if you don’t have the time or inclination to roast and peel your own.)

4 tomatoes

a packet of fresh basil

100 ml water

250g of lean red meat

1 tablespoon of garlic infused oil

1 teaspoon of asafotida

750 ml of lactose free milk (semi skimmed is suitable)

2 teaspoons of corn flour.

2 teaspoons of light spread

40g parmesan (and extra to grate on the top of the lasagne just prior to cooking.)

2 courgettes

1 egg

1 packet of gluten/wheat free pasta sheets

Small amount of salt to taste

Method

Blend together the red peppers, tomato and 4-5 sprigs of basil to form a sauce for the meat and courgette.

Using the tablespoon of oil fry the asafoetida to release the flavour and then add the meat and fry for 5 minutes. Add 1/5th of the red sauce to the pan and continue to cook the meat for 10 minutes. Prepare the white sauce add the spread to a pan and melt, then add the cornflour, it will form a ball. Slowly incorporate the milk into the spread and flour mix till it is all mixed in, then add the grated Parmesan cheese. Cook till the sauce thickens, then cool. When the sauce is cooled whisk in 1 egg.

Start to build the layers add any remaining basil leaves as you build up the layers – I started with a layer of pasta but you can decide how you want to make up the dish. Then add a layer of sliced courgettes and add some pasta pepper sauce. Then add pasta, and then the layer of meat sauce. Another layer of pasta and then courgettes and red sauce. Finally top with the white sauce and sprinkle with grated Parmesan cheese. Cook for 30 minutes and serve with a green salad.

Serves 4-5

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Baba Ganoush – Low Fodmap

This is a dip recipe that is suitable for the low fodmap diet, many people really struggle to find dips, particularly when many are made with onion or garlic as ingredients. Baba Ganoush is a middle eastern dish made from aubergine which often contains onion but it is so easy to make and tastes really delicious without onion so give it a try today!

Ingredients

1 Aubergine

1 tablespoon of light mayonnaise

1/4 teaspoon cinnamon

1 teaspoon cumin powder

(you can add your own spices here to change the flavour)

A few toasted pine nuts

Lactose free yoghurt to serve.

Method

Roast the aubergine in an oven till soft and allow it to cool.

Remove the skin and add the flesh to a bowl with the mayonnaise and spices and a little salt to taste. Blend till smooth top with lactose free yoghurt and serve.

Simple!

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