LOW FODMAP – Page 17 – Clinical Alimentary

Kale and herb frittata with a cheese and pine nut topping – low fodmap

Wondering what to have for lunch? A frittata is a great option because not only can you eat it warm, it slices very well and can be eaten cold with a fresh green salad or even used as a sandwich filling. Very versatile and tasty for a lunch option and what’s more it is low fodmap.

Ingredients

4 eggs

handful of Kale

2-3 sprigs of thyme and a few rosemary leaves (you can also use dried)

1 oz of grated Parmesan

1 tablespoon of pine nuts

Salt & pepper to taste

Spray oil

Method

Boil the kale till a little soft and leave to cool then chop well.

Chop the herbs, grate the Parmesan.

Crack the eggs in a bowl and mix, season and split into two.

Add the kale and herbs to one bowl mix well.

Spay a little oil into a frying pan and add the egg and kale mix, flatten with w fork and cook for 1-2 minutes

Add the second half of eggs to the pan. Cook for 2 to 3 minutes.

Place the pan under a grill to continue cooking and when the eggs are risen and fluffy sprinkle on the cheese and pine nuts.

Grill until the cheese is melted and the pine nuts are toasted.

Serve – serves 2-3 people.

December 31, 2015

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Christmas carols and canapes

It’s that time of year again – although it’s unusually warm outside this year! I purchased some gluten free frozen puff pastry and it is also Low Fodmap so here are some canapes to have with Christmas carols and shots – so invite your friends round and celebrate! They are simple to make, although a little fiddly to say the least. See below for the recipes. I could have made my own pastry – but life’s too short to be making puff pasty this time of year!

First cut the pastry into two and using the first block roll it out as thin as you can with plenty of flour to prevent sticking – I used rice flour. Use a small circular cutter and cut out as many circles as you can. Bring the trimmings together and roll out again. I made about 35-40 disks. Brush each with a little beaten egg. Use the following as toppings:

Basil, walnut and Parmesan

A handful of chopped walnuts, 2-4 freshly chopped basil leaves, a handful of pine nuts and 10g of grated Parmesan cheese. Mix these ingredients together with a teaspoon of olive oil and spoon a small amount on the top of each disc. Top each with half an olive cut lengthwise.

Serrano ham and manchago cheese

Place a small square of Serrano ham on each disk, top with a thin slice of cheese.

Smoked mackerel and potato

Thinly slice small new potatoes and spray with oil- roast for 10 minutes in an oven and top each disc with the cooked potato and a small amount of shredded mackerel.

Rosemary and Parmesan pinwheels

Using the other half of the pastry roll it into an oblong block as this as you can brush with egg wash. Sprinkle with grated Parmesan and chopped fresh rosemary leaving a thin strip away from you without cheese. Roll adding further egg wash as you roll it up and stick down once rolled. Slice into 1cm circles.

Place each disk on a baking tray and cook in a hot oven for 10-15 minutes until cooked. Serve with your drink of choice. Remember alcohol can, for some people make symptoms of IBS worse, so do take care. Your friends and guests will hardly be aware that these are gluten free. These canapes are also high in fat but one or two are all that are needed, moderation is always key – even at this time of year! They make a delightful change to the usual peanuts or crisps served with party drinks.

I do hope you all have a wonderful holiday.

December 20, 2015

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Cinnamon and lemon thyme roast chicken

It is the first cold snap of the season today and what better to warm the cockles than a roast chicken? This is a very simple roast, sprinkled with cinnamon and thyme.

Ingredients

1/2 roast chicken

2 teaspoons cinnamon

5-6 springs of thyme

salt and pepper to taste.

Method

Do not wash the chicken before you use it.

Place the chicken in a roasting tin on a rack to drain the fat as it roasts and add the thyme and cinnamon plus seasoning.

Roast for 3/4 hour.

I added some carrots to the roasting tin to add colour to the dish.

Enjoy!

November 21, 2015

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Lemon mustard roasted winter vegetables and chicken

Roasted vegetables are one of my favourite winter recipes and I have cooked them before for this blog. It is Halloween tonight and what better to come home from trick or treating to a warm filling meal? I have never cooked radish before but I will do again!

Ingredients

Chicken drumsticks 4-6

200g Turnip

(you don’t need to have baby turnips – these just look good in the picture – larger turnips are fine to use)

200g Carrots

(multi-coloured carrots look great but ordinary carrots are just as good)

50g Radish

1 large tablespoon of grained mustard

1 tablespoon of olive oil

juice of 1/2 a lemon

Salt and pepper to flavour – if you wish.

Method

Don’t wash the chicken drumsticks just add to a roasting tin.

Slice carrots into 2 or 3 using a diagonal cutting angle

Half baby turnips or chop the turnip

Slice the radish

Mix the mustard, oil and lemon juice and rub on the vegetables and chicken drumsticks

Roast in an oven gas mark 7 for 20-30 minutes – check drumsticks are cooked by ensuring juices are running clear.

Sprinkle with rocket before serving

Serve with wholegrain rice – don’t forget to include some carbohydrate! 🙂

October 31, 2015

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Coriander carrots

My love of the carrot is growing – it really is a very versatile vegetable and the colour it provides to dishes adds a bit of warmth during the winter. Carrots partner very well with coriander and I have decided to use my gnocchi recipe to see if it works with carrot in place of parsnips – it appears that it does, but one word of warning – ensure you cook the carrots well and puree them before you add the flour to ensure you can roll them and they have the correct texture.

Ingredients

400g Carrots

70g of gluten free flour

2g of coriander stalks chopped finely

Coriander seeds to garnish

salt + pepper

Method

Cook the carrots till very soft and puree

add the flour, coriander stalks, salt + pepper and mix well

Roll into a 1cm width sausage on a floured board and cut even 1 cm strips.

Roll into a ball and flatten with a fork.

Boil till they float in water.

Serve

I thought I would add a picture of this little chap with his orange (red) breast – he was very friendly!

October 22, 2015

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Stuffed Aubergine

Aubergines are my favourite vegetable and suitable for a Low Fodmap diet. Aubergines have been stated to be the vegetable to use if you wish to replace meat in a dish as they have a good texture and is satisfying to eat, but they will not replace some of the nutrition when replacing like for like. A vegetarian diet is great to have and can be very healthy if some regard is taken to ensure that it is nutritionally complete and not too high in energy. But some people really struggle to follow a vegetarian Low Fodmap diet because the diet on the exclusion phase excludes sources of protein from legumes and pulses. This recipe contains nuts and just a small amount of low fat hard cheese – sources of protein – you can change the cheese for a vegan alternative cheese but use it sparingly as it tends to be quite high in fat and is a possible source of Fodmap, so check the label. Quorn and quinoa are good sources of protein but again check the label for Fodmaps if you choose Quorn products (not suitable for vegans as Quorn contains egg). To ensure you have adequate iron in your diet include some dark green leafy vegetables (chard and spinach are reasonably good sources,) along side a small amount of citrus fruit (or small amount of juice – 100 ml maximum) to improve the absorption. You could also include some fortified breakfast cereal to add to your iron intake. Egg yolk is a source of iron too, if you do eat them. Very small amounts of canned lentils and chickpeas can be included and these do contain iron, but again the iron is more difficult for the body to absorb, so need a source of vitamin C consumed at the same time – rinse well before use. See a dietitian if you need more individual advice – in fact I would encourage any vegan considering the Low Fodmap diet to ask their GP for a referral.

Do remember the Low Fodmap diet is a learning diet and not a diet for life – most people find they can re-introduce some Fodmap foods back in, if only in smaller amounts. This is important to help your bacterial populations in your bowel and to increase the variety of your diet. If you are struggling to find a dietitian as your GP to refer you – the National Institute of Health & Care Excellence advise you should see a trained healthcare practitioner to follow the Low Fodmap diet for IBS – at the moment this is Registered Dietitians only, or you could see a freelance dietitian, check out www.freelancedietitians.org.

Ingredients

4 Aubergines

Small amount of olive oil

1 teaspoon of coriander seeds

1/2 lemon (juice only) and slices to decorate the top

1 teaspoon of peanut butter

20 g of pumpkin seeds

25g red skinned peanuts

Salt + pepper to taste

60g of gluten free couscous (based on corn)

50g of low fat hard cheese

Method