Tag: LOW FODMAP

Spring vegetable frittata – low fodmap

This frittata can be served as a light lunch with Jersey potatoes and is very pretty!

Ingredients

5 eggs

Half a sliced courgette

3 Pak Choi

30g of Parmesan cheese

Chives

Salt to taste

Spray oil

Method

Wash the vegetables

Trim the base of the pak choi flat and slice it at right angles to the growth direction, about an inch from the base, to form a flower – do this with each base of the three leaves if you wish – I just used one.

Chop the rest of the pak choi finely.

Slice the courgette.

Grate the cheese.

Whisk the eggs together and season and add the cheese and chopped pak choi.

In a pan add spray oil and place the ‘flowers’ and slices of courgette around the pan.

Add the egg mix to the pan.

Cook until well cooked through

Chop over the chives and serve

Serves 3-4 with Jersey potatoes and green salad.

 

 

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Allergy + Free From Show talk on IBS

Are you going to the Allergy + Free From Show in July? Don’t forget to get your free tickets here http://bit.ly/1Pga0N5 and come and see my talk for the IBS Network on Diet and Constipation – is it just about fibre and fluid?

This is on Sunday 10th July in the Learning Centre at 11:00am – come early as seats do fill up fast! If you want to see some of my talks given at previous shows check out my LinkedIn account http://bit.ly/1X8Vgav

I look forward to seeing you there!

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Smoked maple chicken – Low fodmap tray bake

One of my favourite recipes is an Ottolenghi dish based on chicken, cinnamon, onion, hazelnuts and honey – a middle eastern baked chicken recipe that I cook for special occasions. Obviously this is certainly not advisable for those people following a low fodmap diet, I have changed this recipe and it certainly does taste just as good as the original! I didn’t need to add any salt and pepper to the dish as my palate is used to not using them and bacon is very salty, you can add a small amount if needed, but do taste if first!

Ingredients

1/2 white cabbage

4 teaspoons maple syrup (make sure it has no fructose-glucose syrup added)

1 heaped teaspoon of asafoetida

1 teaspoon of cinnamon

6 skinless chicken thighs

6 rashers of smoked bacon (fat removed)

1 tablespoon vegetable oil

50g of chopped pecan nuts

Method

Wrap each chicken thigh with bacon – wash hands after using raw meat and any utensils used – do not wash the chicken thighs before use.

Chop cabbage thinly

In a small pan add vegetable oil, maple syrup and spices and heat gently to release the aroma.

Add the cabbage to a roasting tray

Pour over the spiced oil and mix well with cabbage

Place chicken thighs on the top and leave in the fridge for a couple of hours to marinade.

Heat an oven to gas mark 6, 220 deg.C and bake for 30 minutes.

Chop the pecan nuts and sprinkle over the bake and bake for a further 5 minutes.

Chop chives over the dish to serve.

Serves 4-6 people depending on the size of the chicken thighs. Serve with boiled rice and green salad.

chickentraybakecorala

 

 

 

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Asafoetida – what is it?

The link below is to a great little piece on asafoetida from BBC Good Food, if you are eager to learn more about this spice. I would advise anyone with coeliac disease to check to ensure it has not been mixed with wheat flour before you buy it. It is a great addition to recipes that are low fodmap. As for the account of it helping with those people who have problems with lentils and beans (foods containing oligo-saccharides) I cannot guarantee that the addition of this spice to dishes will reduce the effects of this fodmap, for those following a low fodmap diet. However if you are following a low fodmap diet and missing onion as a spice it is certainly worth trying.

http://www.bbcgoodfood.com/glossary/asafoetida

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It’s National Barbecue Week!

How about trying a vegan low fodmap burger during National Barbecue Week! This is a very tasty vegan burger that is not too hard on the digestive tract for people with IBS.

Ingredients

120g of cooked red and white Quinoa

1 chopped roasted red pepper

30g chopped peanuts

1 courgette

4-5 sprigs chopped fresh thyme

2 teaspoons of garlic infused oil

Salt + Pepper to taste

Method

Grate the courgette finely and squeeze out the excess water from the vegetable

Mix all ingredients together

The burgers are delicate, so it is better to put them on a square of greased foil to cook them on the barbecue.

Using a crumpet ring or metal cutter, place the cutter on the foil then fill to the rim with recipe mix and press mixture together, then remove the cutter to leave a circular burger.

Cook on the barbecue till fully cooked through – remember disposable barbecues take longer to warm up and cook food.

once cooked place them in a vegan gluten free, pitta or wrap.

Serve with skewered roasted green peppers.

Makes 3-4 burgers

Enjoy!

Food safety is really important when having a barbecue to prevent food poisoning – often a cause of IBS please see the link for food standards agency for further details on how to keep your friends and family safe http://www.food.gov.uk/news-updates/campaigns/barbecue

images

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Pickled vegetables – Low Fodmap

I am a real fan of Ottolenghi’s work, his recipes are delicious, but unfortunately they do contain lots of ingredients high in Fodmaps, so not that great for people with IBS. This weekend however was a bit different – a recipe suitable for the Low Fodmap diet was published in the Guardian magazine. I have tweaked it a little, because I feel that if you are posting a recipe it needs to be referenced to the original source and modified – this is the only time I have, so far. The recipe was for pickled baby turnips – I have added baby turnips and radishes (for colour) and a little Worcestershire sauce into the pickle mix. This mix will last a few days in the fridge but no longer, as thorough sterilizing techniques have not been employed.

Ingredients

Pack of baby turnips (you can use standard turnip around 200g chopped)

5-6 Radishes

1/4 of a carrot spiraled and cut into short lengths

1 stick of fresh turmeric (you can use powdered but this will likely cloud the pickle liquor)

1 teaspoon Worcestershire sauce

2 teaspoons of granulated sugar

120ml White wine or rice vinegar

175ml Water

1 teaspoon of salt

Method

Chop the turnips and radish into quarters, wash thoroughly.

Pour the water, Worcestershire sauce and vinegar into the pan and add the sugar.

Warm and dissolve the sugar and heat to a rolling boil.

Take off the heat and cool. Add the vegetables, turmeric and salt.

Add to a jar and refrigerate.

These vegetables taste great with cold cuts of meat – don’t be too concerned that they contain a little sugar to counteract the sharpness of the vinegar. You will not be eating the pickling liquor, so it is really not a great amount of sugar that you will be adding into your diet.

DSCF2763 -3

 

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