Mac and cheese – low fodmap

OK, so it really has an Autumnal feel today perhaps a comforting meal is required and macaroni and cheese is definitely one to make. This is a low fodmap recipe made with lactose free milk and cheese suitable for a low fodmap diet – please note that the fat content is high due to the cheese used. If you find that meals higher in fat cause symptoms it probably isn’t worth trying this recipe, although a small portion might be suitable. This is a great recipe if you are underweight and want to increase the calories in your diet. Unfortunately I didn’t have any macaroni so strictly speaking this isn’t mac and cheese but penne and cheese – you can get gluten free macaroni by ordering it on the internet but most supermarkets I use don’t stock it, which is a shame!

Ingredients

300g of gluten free pasta

560ml of lactose free whole milk

28g butter

28g cornflour

70g of cheddar cheese (I used an orange cheese for more effect)

20g parmesan

1 teaspoon mustard powder

2 slices of gluten free bread

seasoning

Extra grated cheese for topping

Method

Melt the butter in a pan and add the flour, mix well till the flour is incorporated into the butter

Start to add the milk slowly whilst keeping stirring

Add all the milk and warm the sauce till mixed

Add both cheeses to the sauce after grating

Add the mustard powder

Cook the sauce till thickened season if required (do taste the sauce first as the cheese does add flavour)

Cool whilst stirring to avoid a skin forming

Cook the pasta in water till al dente

Add the cheese sauce to the pasta and add to an oven proof dish

Top with gluten free crumbs made from the bread and the extra grated cheese

Bake in an oven for 20 minutes at gas mark 5 or 190 degrees C.

Serves 4 with a green salad

Lime chicken salad – low fodmap

I am on Holiday this week and I have not picked a good one for the weather unfortunately. I decided to being some colour into my evening meal and brighten my day. So here it is a nice crunchy salad.  The tortilla chips add a bit of different texture and I hope you enjoy it as much as I did.

Ingredients

3 carrots (I used rainbow but you can use any kind you like)

3 baby courgettes

2 small bags of M&S tortilla chips (wheat free)

3 tablespoons of lactose free Greek yogurt

1 teaspoon of Lebanese 7 Spice (Arribica)

Grated rind of 1 lime

2 chicken beasts (cooked)

oregano

Seasoning

Method

Slice the carrots two different ways

Slice the chicken breasts

Add the spice to the yogurt and mix well

Combine the ingredients on a dish

Serves 2

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

Pork loin with maple and mustard sauce – low fodmap

This is a great recipe for dinner parties with friends and is really easy to do! No one will guess that you are following a low fodmap diet at all. Often on the low fodmap diet people have a very dry diet without sauces so it is good to have an option that is less dry. You can serve this with boiled rice, new potatoes or low fodmap pasta choices and a green salad. I hope you enjoy it.

Ingredients

For the stock – 250mls of water

1 Inch of carrot chopped small

2-3 Celery leaves

A handful of black peppercorns

1 Teaspoon of asafoetida

salt

small 1 inch square of celeriac chopped small

1 bay leaf

For the rest of the dish

6 1 inch thick pork loin steaks

Juice of 1 lemon

1 tablespoon of garlic infused oil

2 tablespoons of grained mustard

2 tablespoons of maple syrup

Maize flour for dusting the pork loin

2 tablespoons of cream (suitable – but if you are very sensitive you can buy lactose free if you wish)

Grated lemon and tarragon to dress the dish

seasoning

Method

Add the water to a pan with the ingredients for the stock

Heat to simmering point and cook for 10 minutes

Drain off the solids and keep the liquid

Whilst the stock is simmering dust each loin in maize flour – add it to a plastic bag and shake

Fry the pork loins using the garlic infused oil till lightly browned in a frying pan

Add the stock and the rest of the ingredients (except the cream) to an oven proof dish.

Cover the dish and cook for 15 minutes then remove the lid and cook for another 5 minutes to drive off some of the water.

Remove from the oven and rest the pork loin – add the cream to the sauce and mix well.

Serves 2-3 depending on your appetite!

Enjoy!

Elderflower and blueberry pavlova – low fodmap low lactose

Imagine you are going to a party and have no time to prepare a dessert. If you have made the elderflower cordial recipe then you can whip up this beautiful dessert to take to a summer party and impress your friends! It will take just ten minutes to prepare. I have used frozen blueberries – cheaper than the fresh variety, when defrosted they are softer and have more juice than the fresh varieties. Forgive me for also using a purchased pavlova base – again another time saving tip. This dessert is again another treat to have occasionally in your diet – there are plenty of healthy eating recipes on my blog, sprinkled with the occasional dessert. I have not added any sugar to the blueberries as the pavlova contains plenty. It is important that people who have to follow free from diets know how to produce all recipes in my opinion – so that people can make a choice in their diet. The only concession to the ‘free from’ isle is the lactose free mascarpone cheese, which is divine.

 

Ingredients

1 Shop bought pavlova base

200g of frozen blueberries

1 tub of lactose free mascarpone cheese

70ml of Elderflower cordial

Method

Add the elderflower cordial to the lactose free mascarpone cheese and mix well

Add this to the pavlova

Pile the blueberries on the top of the pavlova

Enjoy!

Serves 6

 

 

The pavlova base was purchased by me from Morrisons, the lactose free mascarpone cheese from Tesco and the pavlova was decorated with elder flowers and borage flowers – these are not an essential addition to the dish.

Garlic – the fodmaper’s enemy?

Garlic contains fructans (an oligosaccharide) and is for some people a potent cause of symptoms in IBS. It is a shame that it does as it is found in many ready meals and processed foods so can be a challenging part of the diet to avoid. Fructans is a non absorbable sugar that increases fermentation in the gut and gives some people with IBS symptoms. Cooking method is the key with avoiding fructans, they are soluble in water and this property means that if you use oil only, to cook the garlic, the flavour is imparted but non of the fructans. As the fructans are not soluble in oil. So, by all means fry your garlic in a small amount of oil then remove the garlic pieces from the pan before adding any water based liquid to the pan, such as stock, sauce or tomatoes. If you don’t wish to do that, then a good option is garlic infused oil, ensure the oil is clear and free of garlic pieces and you should not go wrong.

One reason why it is important to re-introduce fodmaps to the diet is to relax the diet and you might find that you can tolerate a small, or large amount of garlic. This means that you can have foods containing garlic and it makes looking for suitable foods a little easier.

What about wild garlic, or Ramsons? Is it low in fructans? It might be assumed that because the green leaves of spring onion and leek are, so must the leaves of wild garlic. As far as I am aware they have not been tested, so it is wise not to assume. It is also wise, if you do not have an issue with garlic to use the foragers code – if you are unsure of what you are gathering, then don’t pick the leaves. See the image below from Compoundchem.com which explains about poisonous plants that have a similar appearance to wild garlic and you would not want to get them mixed up.

So, is garlic an enemy? For some people, for sure – it results in symptoms but my opinion is that we have no food ‘enemies’. For some lucky people they can eat garlic with impunity. This is always the case with IBS – every situation is different.

If you can eat it the image is a salad based on cucumber, pine nuts, capers, anchovy, pea shoots wild garlic flowers and drizzle of balsamic vinegar – yum.

But if you can’t eat garlic you can impart that glorious flavour in other ways and to see a carpet of garlic flowers in the spring is a joy that is guaranteed not to have any untoward effects!