Vegan nut roast Low FODMAP

We are nearly in Veganuary and what could me more perfect than a vegan nut roast? Some people miss meaty flavours when they venture into meat free eating and this roast is stuffed full of umami flavours meaning you won’t miss meat flavour at all! The dish also contains low FODMAP fibre and this is great for people with IBS-C, who need good gut friendly meals that have fibre to help the bowel keep moving. This dish is stunning enough to use at a dinner party – can I tempt you to a vegan New Years celebration lunch?


  • 10g of dried oyster mushrooms
  • 15g white miso
  • 1 tablespoon of golden linseed’s
  • 150g walnuts
  • 200mls of water
  • 2 sprigs of Thyme
  • Small handful of Thyme
  • 100g pureed chestnuts
  • 80g of chestnuts
  • 140g gluten free breadcrumbs (fibre based if possible)
  • Seasoning
  • 1 tablespoon of hazelnut oil.
  • 100g oyster mushrooms
  • 1 carrot to decorate


Boil the water and add the dried mushrooms, miso and golden linseed’s and allow the mix to soak for 15 minutes – this is the stock for the dish. Taste and add salt and pepper if desired

Make the breadcrumbs and chop the nuts and herbs.

Fry the oyster mushrooms in the hazelnut oil then combine all the ingredients together.

Coat a loaf tin with oil and add the carrot (sliced length-ways) to the bottom of the tin (this will form the decoration on the top of the loaf.)

Heat and oven to gas mark 6, 200 degrees C and cook till the ingredients are well combined – this took approximately 1 hour. At the end of the cooking time turn the oven up to gas mark 7, 220 degrees C and remove the loaf from the tin and place it on the top shelf to brown the outside.

Enjoy – serves 6-8.

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!




100g gluten free self raising flour

2 eggs

100g margarine

100g castor sugar


250g rhubarb

2 tablespoons of maple syrup

1/2 teaspoon of orange oil

1 tablespoon of granulated sugar

100ml of water


50g chopped pecan nuts


200g lactose free mascarpone

100g of lactose free creme fraiche

1 tablespoon of icing sugar




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


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.


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!🎊🎇









Change is not made without inconvenience, even from worse to better – (Samuel Johnson 1755)


Happy New Year to our my readers and I hope you will have a year of gut calmness in 2013. January is a natural time for contemplating change and you might be wondering how successful New Year resolutions are, I am sure the majority of people have attempted to make changes in the New Year. I know I have joined gyms and weight loss groups in January, signed up for twelve months only to lapse and end up wasting my money. So what is the trick here? Can we be successful in what we choose to renew? Looking into the actual evidence one study that compared New Years resolvers with those who wanted to change later in the year, the authors found that 46% of those choosing to change in the New Year were successful compared with 4% of those choosing to change later on. The reasons for their success were that they were contemplating change, really thinking about how it can be achieved and feeling confident of being successful. It might have been possible that the study was biased, those choosing to take part were more likely to be successful because of being more proactive for example, but even if the figures are an overestimation this is still pretty impressive. Other surveys have suggested that New Year isn’t the time to plan changes; a very large survey by Richard Wiseman suggested that 88% of people fail but the details of this survey were difficult to access.

After the Christmas indulgence in rich foods it is perhaps natural to want to look after your body and wipe the slate clean, this is a time of year when detox diets or programmes are promoted to help you cleanse your body, in general but also for people with IBS. I know from personal experience I always crave fresh foods after Christmas, fruit for example never gets eaten at Christmas in our home – I often wonder about the reason, every year in fact! Detox is the process of removing toxins from the body and I’ll let you into a little secret, we have a fantastic organ in our body called the liver, it really is a wondrous organ, it is our bodies detox machine and it normally works very effectively in removing toxins from inside our body, helped by our kidneys. But there is a natural need to look after our body this time of year and there is no harm in pampering it by eating a more healthy diet, within the restrictions of your IBS symptoms, of course. For example higher fibre is not advisable for everyone; check out the IBS Network Self Care Plan for more advice on changes to help changing to a healthier lifestyle. Perhaps getting back to your normal pattern of eating after the Christmas splurge might be a good goal to begin with, then choosing one more change to a healthier lifestyle to keep things manageable. Personally and professionally the problem I have with detox diets and regimens is that they don’t do what they propose to do. Sometimes they can be very expensive and are, in the main, just a very restrictive diet – which will result in rapid weight loss initially, making you feel lighter, less bloated and fresher, but this feeling is unlikely to be maintained. So what do you do to fulfil the need for a fresh new you? Your body will thank you if you make changes to make your life generally healthier and you can feel really positive that you are helping in the long-term. Being a little more active can help your digestion and changing to eating perhaps a little more healthily for your IBS, check out the Self Care Plan for advice about how to eat and manage your IBS. Perhaps all that is needed is planning to include some ‘me time’ in your life, this will be helpful, if you find your life is very busy. A thought to changes to help your well-being is also a possibility – the overriding consideration is that whatever you decide to do it has to be your choice and shouldn’t harm you in any way.

Here are some tips to help make those changes more permanent.

1. Think carefully about what you wish to change, I mean REALLY think, not just a transient ‘light-bulb’ moment, put the kettle on, get a pen and paper or use your laptop, deliberate and plan what you are going to do.

2. On your paper write a heading of positive and negative or pros and cons. How is changing helpful? What positive benefits are there to what you are planning? The more you can think of here the better.

3. What are the negative aspects of your change? These are very important to consider as we all choose to live the way we do as it is somehow easier for us, what makes it easier? The content of this list is possibly what is going to stop you changing or result in a relapse. How are you going to manage this aspect? Write a plan of action for if you lapse, remember lapses are likely and if you plan for the possibility, it’s less likely to become a fully blown relapse.

4. How are you going to put your plan into action? What exactly are you going to do? You need to be specific here.

5. You might find that thinking about your change results in deciding that it really isn’t the best time to do it, this is acceptable, maybe keep the pros and cons list somewhere safe and come back to it sometime in the future. Ensure your choice is an easy goal for you to achieve; being successful will help you make other changes. Goals need to be realistic and achievable deciding that it is perhaps not the right time to change is a positive step. Changing one aspect of you life at a time is more manageable.

6. How will you know whether you have made a positive change? It is important to measure this aspect as this is your motivation to continue, write it down or draw a graph, use the symptom tracker or there are lots of apps available to help with this and never forget to congratulate yourself on your achievements.

7.  How long is it going to take to see an achievement? Measuring daily might not be helpful, weekly might be better. It depends on what you choose to do, but if you measure too much you might not see a change and this can be disheartening.

8.  What do you do when you lapse? Well look at your measurements – what you have already achieved, congratulate your self for all that effort, use that motivation to continue. Also review your list of positive reasons you wrote at the start to refresh yourself on why you decided to change that aspect of your life.

If we live our lives without considering changing then we will carry on having to manage the negative aspects of what we choose to do. New Year is a really good time for people to consider what it is about our lifestyles can be improved and as such it is a really useful time, also getting others involved can also help people to keep up with resolutions.

J. C. Norcross, M. S. Mrykalo, M. D. Blagys (2002) Auld Lang Syne : Success Predictors, Change Processes, and Self-Reported Outcomes of New Year’s Resolvers and Nonresolvers Wiley Periodicals, Inc. J Clin Psychol 58: 397–405, 2002.