LOW FODMAP – Page 11 – Clinical Alimentary

Welsh Rarebit – low fodmap

Welsh rarebit is one of those lunch or supper dishes that is easy to do and as with all cheese dishes, really hits the taste buds to satisfy! How do we make this low fodmap? With a slice of gluten free or 100% sourdough spelt bread that has been through a fermentation process. Make sure you ask about the fermentation process as some breads just have a flavouring added to them – which is not a true sourdough process. Also the flavour of the cheese is enhanced by the addition of 1/4 teaspoon of soy sauce and fish sauce to replace the Worcestershire sauce that is usually a staple ingredient of the dish. Worcestershire sauce contains anchovy sauce – so a splash of fish sauce is not as strange as it appears, Worcestershire sauce does contain onion and garlic so is not low fodmap. Don’t be too worried about adding some fish sauce – this will not taste fishy at all! Also use a hard cheese low in lactose. No salt is needed to be added to this dish – it is naturally salty enough.

Check out Sustain’s real bread finder and the types of sourdough process here https://www.sustainweb.org/realbread/bakery_finder/

https://www.sustainweb.org/realbread/sourdough/ avoid type III sourdough as this may not be suitable for a low fodmap diet.

Ingredients

45g hard cheese

1 egg

1/2 teaspoon mustard

1/4 teaspoon soy sauce

1/4 teaspoon fish sauce

1 slice of gluten free or sourdough bread.

Method

Toast one side of the bread.

Grate the cheese and add to a bowl with the egg, soy sauce, mustard and fish sauce.

Mix well.

Top the bread with this mix and grill till golden brown.

Serves 1

*This recipe is NOT gluten free therefore is not suitable for those with coeliac disease.

April 17, 2017

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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!

April 17, 2017

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Salad bowl – low fodmap

The weather this weekend is fabulous for April. We are famous in the UK for discussing the weather – not surprisingly when it can change so frequently. Days when it is unexpectedly fine are few and far between. It makes me crave a salad.

Ingredients

Salad leaves – radicchio, red leaf and spinach

1 Carrot

100g Celeriac

1 Teaspoon light mayo

2 Radishes

Green beans

75g Cooked wild and wholegrain rice

75g Black rice pasta

Dressed crab

Dressing for rice – soy sauce, olive oil (equal quantities) and a few drops of fish sauce.

Grated lime rind

Method

Wash leaves

Peel carrot and celeriac and grate – mix with the mayo.

Make the dressing

Cook rice and pasta till soft – add the dressing to the rice and pasta whilst warm and then cool

Wash and slice the radish.

Cook the green beans till soft, then cool.

Add all the ingredients to a bowl.

Pile the dressed crab on the top (you could use other ingredients if you wish, instead)

Sprinkle with lime rind

Enjoy!

April 8, 2017

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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

April 2, 2017

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Cod and celeriac risotto

Ingredients

200g Cod

100g ham

200g celeriac

1 glass of wine

10g thyme

2 bay leaves

1 tablespoon of oil

1/2 teaspoon asafoetida

200ml of lactose free milk

2 teaspoons of cream (lactose free if needed)

Method

Add the cod to a bake-proof dish and cover with milk

Bake in the oven for 15 minutes

Remove milk and retain and flake fish

Add the oil to the pan and then add chopped celeriac, herbs and ham

Fry

Add the rice to the pan and the glass of wine

Cook till the fluid is absorbed by the rice

Add the cream and milk (from cooking the cod) in stages and repeat till fluid is absorbed

Use a small amount of water if needed to finish cooking

The rice should have a small amount of bite when properly cooked

Add the cooked cod and fold through the rice

Taste and add seasoning

Serves 3-4

March 26, 2017

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Tuna Nicoise, low fodmap – naturally

I love Tuna Nicoise salad, the above recipe is using fresh tuna – but canned tuna is just as tasty for this dish and it is a good lunchtime alternative to the staple gluten free sandwiches.

Ingredients

400g of tinned tuna in spring water (or fresh tuna)

800g of salad potatoes (keep the peel on for extra fibre)

2 tablespoons of light mayonnaise

200g of green beans

4 eggs

Romaine lettuce leaves and rocket

Method

Grill the tuna till cooked through, flake.

Hard boil the eggs for 10 minutes and cool under running water, remove the shell and slice.

Boil the potatoes in their skin till soft, slice.

Boil the green beans and cool, slice if too long for the rest of the ingredients.