Italian meatballs with Fodmapped sauce – a review.

I have purchased some Fodmapped sauces and soups to try, so I thought I would give you the low down. I bought them through the IBS Network website so that they would benefit from the purchase – were you aware that if you buy a starter pack you get membership covered for 1 year? The sauce was really tasty and gave an added advantage to tomato pasta sauces as you could really pick out the flavour of the aubergine – one of my favourite vegetables. Shortlisted for the Free From Food Awards I would say they are a great contender and tremendous to see a low fodmap product being reviewed. Any drawbacks? Yes, the price – the sauces are expensive compared to other sauces but they are onion and garlic free, which most ready made sauces (except plain passata and some pure tomato based pasta sauces) are not. Sometimes following the low fodmap diet can mean dry food unless you make your own stocks and sauces, you could argue that this needs to be done, but not everyone has the time. You could make a very simple roasted vegetable sauce yourself, however if time pushed these products are certainly a consideration. Putting additional pressures on busy lifestyles by making everything from scratch is sometimes unhelpful to symptoms. The packet gave a serving for 2 people. I have made an Italian dish, a comforting winter recipe, and in the process increased the portion size to 4!

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Ingredients

500g lean minced beef

1 egg

100g gluten free breadcrumbs

10g of basil leaves

10g oregano

1 packet of Fodmap Easy roasted vegetable pasta sauce

200g of dry polenta

60g parmesan

Seasoning

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Method

Place the mince in a bowl and add chopped herbs, egg and breadcrumbs and some seasoning, mix well. Roll into even sized meatballs – I made about 14 from the full mix. Set them aside.

Fry the meatballs in a dry non stick frying pan till browned.

Add the meatballs to a casserole dish with the sauce mix and 300mls of water. Place in an oven at gas mark 5 or 190 degrees C. Cook for 1 hour.

Using the directions on the packet for 200g of polenta add water to a pan and bring to the boil and pour in the polenta whilst stirring. Add extra liquid if needed to form a thick sauce, add parmesan (retain a small amount for serving) and seasoning (not much salt needed here!) to taste.

Serve

Serves 4 for a main meal.

Celebration trifle – low fodmap

It’s New Years eve and if you want a celebration dessert that can help people following a low fodmap diet but is also tasty for all your New Years Day party guests, this is ideal – it is made with lactose free mascarpone and lactose free creme fraiche (you can buy these at Tesco) plus gluten free sponge. Whilst this trifle is low fodmap it is not low in fat – if you have issues with foods high in fat resulting in symptoms take care – a small portion only is probably best!

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Ingredients

Sponge

100g gluten free self raising flour

2 eggs

100g margarine

100g castor sugar

Rhubarb

250g rhubarb

2 tablespoons of maple syrup

1/2 teaspoon of orange oil

1 tablespoon of granulated sugar

100ml of water

Topping

50g chopped pecan nuts

Cream

200g lactose free mascarpone

100g of lactose free creme fraiche

1 tablespoon of icing sugar

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Method

Sponge

Make the sponge – this is better prepared the day before to allow it to stale a little

Add the margarine and castor sugar to a bowl and using a hand mixer mix until light and creamy

Add one egg and beat till incorporated into the mix – if it curdles or separates just add a little of the flour to the mix.

Repeat with the other egg.

Add the flour and mix it in slowly with a metal spoon.

Pour into a 7 inch lined cake tin and put in an oven to cook at gas mark 5 190 degrees C for 45 minutes – or until a metal skewer inserted into the cake comes out clean.

Cool and slice length ways into two circles

Rhubarb

Wash slice and cook the rhubarb with the water, maple syrup and sugar and orange oil until soft – cool and save the cooking liquor. I like my rhubarb quite sharp to counteract the sweetness – add sugar or syrup to your preference here.

Cream

Mix the mascarpone with the creme fraiche and icing sugar – keep in the fridge

and build….

Build the trifle, one layer of rhubarb, then sponge – add some of the rhubarb cooking liquor to the sponge, then mascarpone – repeat until all the mixes are used up ending with a layer of mascarpone. Add chopped nuts to the top of the cake to decorate.

Serves 8

🎇🎊 Wishing all my followers a Happy New Year!🎊🎇

 

 

 

 

 

 

 

 

Spaghetti Cabonara -low fodmap

Whilst reading the Guardian newspaper recipe booklet this weekend I decided to have a go at one of the recipes in the pasta special and reduce the parmesan and low fodmap modify it. OK – this recipe scared me, adding egg to freshly cooked pasta – surely a recipe for scrambled egg, right? This is a classic Italian dish and no cream in sight and is a rich dish that is suitable for a low fodmap diet. It is easier to make than I first anticipated and much to my surprise, no scrambled egg in sight. This is a really creamy dish without adding cream and a tasty supper for chilli winter evenings.

I used bacon rather than pancetta as it is slightly leaner and 2/3 of the parmesan. Sometimes pecorino cheese is used instead – it really doesn’t matter. Having bacon occasionally is fine – I can’t actually remember the last time I did eat bacon, but obviously not a choice that should be included in your diet regularly and certainly not every day. This recipe was so easy but it could be included in an Italian themed dinner party or a relaxed meal with friends – it doesn’t take much effort at all – so give it a try.

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Ingredients

4 egg yolks

6 rashers of lean bacon

60g parmesan

400g of gluten free spaghetti

2 tablespoons of olive oil

Freshly ground black pepper

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Method

Bring a pan of water to the boil and cook the spaghetti according to the instructions on the packet – make sure that you follow the instructions carefully as this is the key to cooking the perfect gluten free pasta.

Whilst the water is boiling separate 4 egg yolks from the white (you can use the egg white to make meringue later) and beat.

Grate the parmesan

Add the olive oil to a pan and fry the bacon.

Drain the water from the pasta sauce saving a cup full.

Add the pasta to the bacon, off the heat and ensure the pasta is coated with the oil.

Add the eggs and cheese to the pasta with some of the pasta water and stir well till combined. The heat of the pasta will cook the sauce.

Add some freshly ground black pepper before serving and serve on warmed plates.

That’s it – serves 4.

Tzatziki – low fodmap

Over 2000 years ago Socrates stated “All disease begins in the gut”. Clearly not – but most symptoms of IBS start in the gut and having a dip made with lactose free Greek yoghurt will help keep it calm and symptom free if you have lactose intolerance! Tzatziki is so refreshing and great for long hot summer days and a suitable accompaniment to barbecue meats and fish. So make this easy recipe and enjoy! You could also make this dish suitable for a low fibre diet (if your dietitian has advised it) by peeling and removing the seeds from the cucumber before preparing the dip.

Ingredients

150 g Lactose free Greek yogurt (I purchased it from Tesco)

1/2 cucumber

1 tablespoon lemon juice

seasoning

 Method

Cut the cucumber in half and grate one half

Squeeze out all the juice

Chop the other half of cucumber into small cubes

Squeeze a lemon and add a tablespoon of juice to the yoghurt

Then add the cucumber and mix well

Serves 2 as a starter or dip with gluten free Pitta bread.

Zucchine (courgette) Pizza gluten free low lactose

Just the job for using up all those extra glut of courgettes that you have in the garden! Courgettes are great for the low fodmap diet, this recipe used yellow courgettes but green ones will work just as well so don’t feel you need to produce this recipe exactly – although the pizza dough does need to be followed closely and it is a modification of one of Jamie’s gluten free pizza bases, but using lactose free milk and one or two tips from someone who is familiar with using the ingredients and fickleness of cooking gluten/wheat free.

Ingredients

Dough

400g of gluten free bread flour (I used doves Farm with zanthan gum already added)

250ml lactose free semi skimmed milk

2 1/2 teaspoons of castor sugar

7g fast yeast powder

1 teaspoon of zanthan gum

1 teaspoon of salt

1 egg

1 tablespoon of oil

1 teaspoon of gluten free baking powder

Topping

1 sachet of lactose free mozzarella

1 courgette

2 small handfuls of pine nuts

a few basil leaves

2 tablespoons of grated parmesan

a few thyme leaves

oil and egg (beaten)

seasoning

Method

Warm the milk to lukewarm

Add 50ml milk to a dish and add the sugar and yeast, mix and leave in a warm area till it bubbles

Weight out the flour, sieve and add the zanthan gum, baking powder and salt – mix well to ensure the gum is fully dispersed in the mix

Add the egg to the rest of the milk, pour in the oil and mix well

Add the milk to the flour and incorporate well, kneed.

Leave for 1 hour in an oiled basin with a cover in a warm place for the dough to rise.

Add two pieces of cling film to your work surface

Add the dough

Roll out as thin as possible if a thin based is wanted (makes around 4 seven inch or one large pizza)

Lift and turn upside down onto a pre-heated pizza stone

Remove the cling film (now on the top of the dough!)

Topping

Add a drizzle of oil to the top of the pizza

Wash and slice the courgette

Remove the lactose free mozzarella from the packaging and tear into thin strips

Dry the mozzarella well with kitchen paper to remove as much moisture as possible – this is very important as any excess will make the base soggy.

Tear the basil and thyme

Grate the parmesan

Combine the ingredients on the pizza base except the pine nuts

brush dough edges that are free of topping with beaten egg.

Cook at gas mark 7-8 at the top of the oven for 10 minutes

Remove and add the pine nuts and cook for a further 5 minutes

Serve and enjoy

Fennel leaf and mint cream cheese dressing – low Fodmap

Just the ticket to dress thinly sliced cucumber for a fresh salad or sandwich filler. The cream cheese is lactose free but not cows milk protein free. If you have a small amount (less than two tablespoons) you could use standard cream cheese dressing as this is entirely suitable in that portion size for the low fodmap diet – this dressing is also gluten free.

Ingredients

2 Tablespoons of low lactose cream cheese

2 shoots of Fennel leaves

2-3 mint leaves

Grated lemon rind

1/2 grated cucumber

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Method

Chop the fennel and mint leaves finely

Grate the rind of 1 lemon

Mix with the low lactose cream cheese

If the dressing is too thick you can add a little water to thin down the dressing, if needed.

Serve as a sandwich filler with cucumber or as a dressing on half a finely sliced cucumber as a salad. Serves 1-2 depending on it’s use.

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A word about the flowers: these have not been fodmap tested but fodmap and food intolerance is all about the portion size you have and very small amounts are not likely to be an issue, however if you do wish to avoid using them that is also OK – they are not integral to the dish. These flowers used to dress the dish are borage and calendula (pot marigold) flowers, which are edible – (only use calendula petals in small amounts). There are lots of anecdotal reports of the benefits of these flowers – I have used them simply because they are pretty. If you do forage for these ensure you know what you are looking for, take care about where you are gathering – some flowers may have been treated with insecticide so it is best to avoid those – and do wash them thoroughly before use.