Carrot and nut cake – vegan and low fodmap

This cake is a real treat, it also has a good degree of fibre which should help people with BS-C – however do be aware of the fibre and introduce slowly if your bowel is not used to it. It is sweet, vegan, egg and wheat free and low fodmap.

Ingredients

50g ground flaxseed

100ml water

400g Gluten Free self-raising flour

125g chestnut flour

100ml water

1 teaspoon ginger

2 teaspoons cinnamon

½ teaspoon of ground cloves

100g chopped pecan nut

1 teaspoon vanilla essence

150g castor sugar

200g brown sugar

500g carrots

150ml hazelnut oil

1 ¼ teaspoons gluten free baking powder

Method

Prepare 2, 7 inch cake tins

Mix the flaxseed with water and leave in the fridge for 30 minutes.

Add the dry ingredients (flour, ginger, cinnamon, cloves and ginger) to a bowl

Grate the carrot using a food processor using the grating accessory and add to the flour – mix well.

Chop the pecan nuts and add to the flour, mix.

Add the flaxseed and water mix to the food processor using the usual blade and blend for 20 seconds.

Add to the processor the sugar and vanilla essence and blend for 20 seconds and then whilst the processor is mixing drizzle in the oil slowly.

Pour this mix into the flour, nuts and carrots and mix well. If too stiff add 100ml of water – the mix should look like a cake mix.

Add the mix to the two cake tins and bake at gas mark 3 (165 degrees C) until a skewer/cake tester comes out clean from the mix.

The cake will rise and may crack a little on the surface but trim off the and turn the cake upside down for decorating.

Vegan ‘chicken’ and pumpkin couscous – low fodmap

An autumn favourite is pumpkin and numerous varieties can be found. When I was young pumpkin in the UK was unheard of – in fact we used to make Halloween lanterns with a swede! That certainly was a recipe for injury – although the pumpkin isn’t always easy to carve.

I have also decided to venture into a vegan recipe using vegan ‘chicken’ low FODMAP suitable products are based on soya protein or alternatively you could use Quorn ‘chicken’ pieces.

This was a fairly easy recipe to make and was lightly spiced – if you want a heavier spice then you can add more Ras El Hanout. Do check your spice mix has no high fodmap ingredients such as onion or garlic. Enjoy!

Ingredients

  • 200g Pumpkin
  • 30g Pumpkin seeds
  • 30g Pine nuts
  • 20g Sunflower seeds
  • 30g Course peanut butter
  • 200ml Water
  • 1 teaspoon of Ras El Hanout Spice
  • 200g Soya protein based chicken pieces
  • 250g Corn couscous
  • Spray oil
  • 30g mint leaves
  • Seasoning (salt and pepper) to taste

Method

  • Chop the pumpkin and boil in water till soft.
  • Spray oil into a frying pan and add the Ras El Hanout and fry gently with minimal oil to release the flavours, add the chopped mint leaves.
  • Add the peanut butter, seeds and water to the frying pan and cook till thickened
  • Add the ‘chicken’ pieces and cooked pumpkin
  • Weight the couscous and pour over the same amount of boiling water (250 ml) and leave to cook – run a fork through the mix to give texture to the couscous
  • You can either serve the ‘chicken’ sauce and couscous separately or mix the ‘chicken’ sauce through the couscous, as I have done.
  • Serves 5-6 enjoy!

Broccoli

Broccoli is a newer addition to the low fodmap family – although particular attention needs to be made concerning which parts are low fodmap. Growing conditions and plant storage of FODMAPs affects the fodmap content of foods. A good example here is the ability to use the green parts of leeks and spring onions and not the bulb (the storage part of the plant.) The same is true for broccoli, the leaves and a small amount of stalk (less than 50g) are low fodmap – the stems alone above 50g per portion are not suitable. Testing individual components of food gives us more information about its fodmap content, and we are continuing to learn more about the diet with the valuable testing of the fodmap content of foods. It is thanks to the continued work by Kings College Nutrition department that has led to more information. Increased testing increases available foods and this makes the diet more varied, which is nutritionally more sound, but can add to the complexity of the diet making access to up to date information more critical. The best sources of information are dietitians who are fodmap trained, which is why it is recommended not to complete this diet alone.

What are the benefits of broccoli?

Nutritionally broccoli is suggested to be a powerhouse vegetable, although so are most others in their own way! The infographic above indicates that it has some good cancer-preventing properties via the content of sulforaphane – content of this chemical is affected by cooking time, and its benefits are debatable, as much of the evidence comes from studies in mouse models and cells in Petri dishes, one or two small studies in humans have been done, but certainly more information is needed. Broccoli provides dietary fibre content, which is always important for people with IBS. It contains good levels of vitamin A (more in the tops than the stalks), Vitamin C (but this will depend on how long the broccoli is cooked) and vitamin K.

What are the effects on the colonic microbiome? Well, in a small study broccoli consumption altered the variety of Firmicutes (reduced) and Bacteroides (increased) although it is really too early to say if this is beneficial in IBS or for those following the low fodmap diet. Interestingly Firmicutes have been found to be increased in people with IBS and reduction in the numbers of Bacteroides – perhaps this just represents people with IBS reducing consumption of those foods that are suggested widely on social media to increase symptoms, such as cruciferous vegetables. It would be interesting to know if including broccoli amounts recommended in the low fodmap diet improves these bacteria numbers and whether this is clinically significant.

What broccoli is unlikely to do:

  1. Detox your body – your liver, kidneys and lungs are all you need for this.
  2. Reduce ‘inflammation’ we don’t have enough information that broccoli has any effect for this unspecific term.
  3. Reduce pain in fibromyalgia

I suggest cutting off the stem of the broccoli as close to the head as possible and discarding (or using for other members of the family or feeding to rabbits), then trimming the stalks contained within the base of the head – you can then weight the stems and calculate how much to add to the dish per portion.

What other cruciferous Brassicaceae vegetables are good to include in the low fodmap diet? Pak Choy, choy sum, kale, white cabbage and red cabbage – so do include these as well as other low fodmap vegetables – remember variety in the diet is best!

Now for the recipe:

Vegan broccoli and pine nut pasta – Low FODMAP

Ingredients

300g Gluten free pasta

40g Pine nuts

1 head of broccoli

2.5 cm square of Vegusto Prosociano

1 Tablespoon of garlic infused oil

A few basil leaves

Seasoning to taste

Method

Chop the broccoli close to the head and then into small ‘trees’

Cook the pasta in boiling water using the packet directions adding seasoning

Add 1 tablespoon of garlic infused oil to a pan and roast the pine nuts.

Add the basil, cooked pasta and broccoli to the pan with a tablespoon of water the pasta was cooked in.

Combine and serve with a sprinkling of the cheese for each portion

Serves 4

https://www.nhs.uk/news/cancer/broccoli-and-breast-cancer/

https://modalitypartnership.nhs.uk/self-help/livewell/topics/superfoods/is-broccoli-a-superfood ,

https://www.ncbi.nlm.nih.gov/pubmed/30317146 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4317767/

Chestnut, carrot & celeriac soup – low fodmap Christmas recipes

Having guests around for Christmas lunch and wondering what to serve for a starter? This recipe is a tasty soup, suitable for vegan low fodmappers and has Christmas flavours with mixed spice. I have been using my copy of the flavour thesaurus by Niki Segnit, a gift for my birthday, and this marries chestnuts with carrot, celery (celeriac is a low fodmap food with a similar flavour to celery – a good substitution) carrot and rosemary and yes, this really works. It is a slightly sweet, winter roots flavour with a light addition of spices. Your guests will never know you have a low fodmap starter for them that is really easy to make and really tasty!

OLYMPUS DIGITAL CAMERA

Ingredients

200g celeriac

500g carrots

200g cooked chestnuts

1/4 teaspoon of mixed spice

10 g rosemary

Drizzle of hazelnut oil

Some chilli flakes (if tolerated)

Seasoning

OLYMPUS DIGITAL CAMERA

Method

Chop the vegetables

Add all ingredients to a pan

Add water to just cover the vegetables

Season to taste

Puree

Serve, drizzle with hazelnut oil and chilli flakes!

serves 6

 

 

 

 

 

 

 

 

 

 

Purple sage & parsnip gnocchi

Today the weather has been grim again so I am stuck in the house being creative, or perhaps you should decide if I am! I adore parsnips, they are a tasty root vegetable that is not too hard on the digestive system. It is getting towards autumn now so a nice recipe using parsnips in place of potato sounds an interesting idea. Not that I have anything against potatoes or I not that I reckon parsnips are some kind of ‘super root’ – if you have been following my blog for some time you will know my views on this 😉

DSCF2229 (4)

Ingredients

500g of parsnips

80g of gluten free flour

20g of Parmesan cheese

2g purple sage leaves (you can use ordinary sage if you wish)

Salt and pepper

1 tablespoon of garlic infused olive oil

a sprinkling of asafoetida

Method

wash, peel and boil the parsnips until they are quite soft in salted water

mash them well

whilst still warm add the gluten free flour and mix well

empty the mix on to a floured surface, split into four equal amounts

roll each into a sausage shape and cut into disks evenly

roll each disk into a ball then squash flat with a fork

Boil a pan of water and add a few gnocchi at a time they will float when they are cooked

remove them from the water and drain.

using the olive oil fry the sage and asafoetida and mix with the gnocchi

add grated Parmesan to serve

DSCF2237 (3)

the gnocchi can be served as they are if you are vegetarian or they will taste great with meat, chicken or fish too!

If you follow a vegan diet then you should use a dairy free Parmesan alternative.

DSCF2230 (3)

I hope you like them – the recipe serves two for a main dish, it is also possible to use them as a side dish serving 4. If you are following the Low Fodmap Diet parsnips are low fodmap – have a small portion. I am seriously wishing the weather to improve a little – it is much to early for wintry weather to be a feature but of course being situated in the middle of the Pennines this is a distinct possibility. Although I don’t want to end on a negative note so enjoy the recipe and I will blog again soon from happy valley!

Marrow – a tasty vegetarian meal

DSCF1685modThis is a really tasty recipe that can be quickly prepared for an evening meal.

Ingredients

1 Marrow (or as in the picture above 1/2 a green and 1/2 a yellow marrow)

400g of new potatoes leave on the skin for added fibre

1 tablespoon of pine nuts

1 tablespoon of chopped hazelnuts

1 tablespoon of garlic infused oil

a handful of fresh coriander leaves

1/2 lemon (juice only)

Salt & Pepper to taste

Method

Wash the marrow and slice in half – remove the seeds from the centre of the marrow and discard.

Slice the marrow into 2cm thick slices.

Wash the potatoes and slice into 1cm slices

Chop the hazelnuts

Into a baking tray add the above ingredients, the pine nuts – add lemon juice to the garlic infused oil and season. Mix and pour over the ingredients and mix till the oil has covered all the vegetables.

Place in a preheated oven at gas mark 6 until soft.

Serve with a handful of fresh coriander leaves.