Tuesday, 10 December 2013

FODMAP Diet Plan Christmas Chocolate Pots

Are you planning on sticking to the FODMAP diet plan over Christmas? I'll be posting a few menu ideas over the next few days and tips on how to navigate the party buffet whilst sticking to the FODMAP food list, but first I wanted to share with you a very quick, festive dessert recipe. 

The name chestnut is something of a misnomer. Chestnuts aren't like other tree nuts, they are rich in starch and low in fat. Flour made from chestnuts is used to make gluten-free cakes and breads, whilst the whole nuts make a great addition to pastas, risottos and soups. Chestnuts are generally ok for those following the FODMAP plan but you may want to stick to a small amount at first if you are worried they might trigger your IBS.

400g tin unsweetened chestnut puree
150g dark, dairy free chocolate
2 egg whites
1tsp vanilla extract
½ tsp cinnamon (optional)
1 tablespoon icing sugar (optional)

Serves 8

Melt the chocolate in a large bowl either over a pan of boiling water or in the microwave on a low heat. Once the chocolate is molten, stir in the chestnut puree, vanilla extract and cinnamon and mix until well combined. Allow the chestnut and chocolate mixture to cool for 5 minutes. Whilst it is cooling, whisk the egg whites until they form stiff peaks then gently fold  

Taste the mixture and add in the icing sugar if you would like it sweeter.

Spoon into little dessert glasses and leave to chill for at least 2-3 hours before eating.

Tuesday, 3 December 2013

FODMAP Diet Plan Recipe: Shepherds Pie

Here is a lovely, simple recipe for a FODMAP diet plan Shepherds or Cottage Pie. You can eat both lamb and beef on the FODMAP diet but a good Shepherds Pie traditionally involves a base of onion and often mushrooms or celery - all of which are not FODMAP diet or IBS friendly. To make the mince base still taste rich and flavoursome I've added a little grated carrot and parsnip for sweetness and wheat-free soy sauce which acts as a natural, savoury flavour enhancer. It's perfectly ok to use butter when you make the mash as it is lactose free and FODMAP plan friendly, but if you prefer to avoid all dairy, it is also delicious made with olive oil.

500g lean lamb mince (or you can use beef for Cottage Pie)
2 grated carrots
1 grated parsnip
1 tablespoon garlic oil
1 tablespoon of tamari (wheat free soy sauce)
Half a glass of red wine
100ml water or FODMAP friendly stock
1kg potatoes, peeled and chopped into even sized chunks
1 tablespoon butter (see FODMAP food list or if you prefer to avoid all dairy use olive oil)
Extra butter or oil for top of pie

Serves 4-6

Heat the garlic oil in a large frying pan and add the mince. Brown lightly and then add the grated carrot, parsnip, wine, tamari, stock or water. Simmer and cook for 15 minutes or until the mince seems just cooked through.

Boil the potatoes and cook until soft. Drain well and mash with the butter or oil. If you need a little extra liquid to get a smooth mash (it will depend on the type of potato you use), add a little water.

Spoon the mince into an oven-proof dish and then top with the potato mash. Fork the top of the mash until it looks attractive and add dots of butter or a drizzle of oil.

Pop the whole dish in the oven at 180C/350F for 25-30 minutes or until the top is golden brown and the mince is bubbling at the edges.

Wednesday, 27 November 2013

FODMAP Diet Plan Recipe: Chicken Biryani

I love curry but as many are packed full of garlic, onion and dairy products it can be tricky to find ones to eat that are ok on the FODMAP diet plan. Luckily, it's very easy to make your own flavoursome FODMAP friendly version. This biryani is packed full of IBS soothing ginger and turmeric. I've made it with chicken but you could also use lamb or prawns.

2 skinless chicken breasts, sliced into strips
100g basmati rice
250ml chicken stock (use homemade or check your concentrate is gluten and allium free)
200g chopped FODMAP friendly vegetables of your choice (see the FODMAP diet plan list - kale, courgette and carrot all go well)
1tsp ground turmeric
1 tablespoon mild curry powder
½ tbsp sunflower oil (or garlic oil)
1 thumb sized piece of ginger, finely chopped (or you can use ginger paste from a jar)

Serves 2

Heat the oil in a medium sized casserole dish. Add the chicken, ginger, turmeric and curry powder and stir, cooking on a low heat for 1 minute.

Pour in the rice, vegetables and stock and give everything a good stir. Bring the pan up to a low simmer and then cover and cook for about 20 minutes, stirring occasionally to ensure nothing sticks to the bottom of the pan (or pop the whole covered dish into the oven and bake for 20 minutes at 180C).

Remove the pan from the heat and serve garnished with chopped mint or coriander.

Saturday, 2 November 2013

FODMAP diet for vegetarians and vegans - what can you eat?

If you are vegetarian or vegan the chances are that many of your staple foods, particularly your usual protein sources, are high in FODMAPs. For example, legumes (beans) are high in galactans and many of your favourite veggies may also be off limits. So what can you eat?

Firstly, you don't need to cut out all FODMAP containing foods entirely. It's important to still eat a wide variety of foods to ensure you don't develop any nutritional deficiencies. Beans, lentils and soy products are an important source of iron, calcium and magnesium for vegans and vegetarians, as well as being a key protein source.If you are strict about avoiding other FODMAP sources, small quantities of beans and lentils may well be manageable. Try to spread out the amount you eat during the day so you don't overload your system. Soy products like tempeh and tofu should be ok to eat too as they are already fermented so won't need to be fermented by your gut. 

There are also plenty of other vegetarian and vegan foods that are also fine to eat on the FODMAP diet plan. Grains should form the backbone of your diet: quinoa or amaranth are both excellent sources of protein. Oats, buckwheat and spelt can also contribute reasonable amounts. Nuts and seeds are ok in moderate portions - try using different nut butters to ring the changes. If you are vegetarian you can also eat eggs and lactose free dairy products.

If you do lots of exercise or are slim, you may struggle to get enough calories on the FODMAP diet when you start the plan. I'd recommend discussing with your dietician or nutritionist your own particular needs but you could try adding a rice protein supplement if you are althletic, just make sure that it is wheat-free and doesn't contain sweeteners or additives.

Tuesday, 29 October 2013

FODMAP Diet Friendly Coconut Flour Chocolate Cake

I suddenly needed a FODMAP diet chocolate cake recipe the other day for a friend and couldn't find one I thought was both tasty and healthy enough so I had an experiment in the kitchen and came up with this delicious FODMAP diet plan friendly Coconut Flour Chocolate Cake. This is a pudding-type cake which is similar in texture to a chocolate mousse cake. It's gluten-free and grain free and is sweetened almost entirely by natural sources. Coconut flour makes it high in fibre and it is also much lower in calories than a traditional chocolate cake. Whilst it does contain dried fruit (which you can see on the printable FODMAP list of foods here, is only ok in small quantities), the amount per slice is only equal to about 3/4 of a date so should be tolerable for most people - but as always, be guided by your own judgement. The recipe makes one small cake but you could double the recipe and increase the cooking time by 15 minutes to make a large, deeper 23cm cake.

50g coconut flour
20g cocoa 
2 medium eggs
2 medium egg whites
150ml almond milk
100g dried, pitted dates
1 medium banana
1 tablespoon sunflower or macadamia nut oil (you could use coconut oil but I'm not sold on the supposed health benefits)
40g dark, dairy free chocolate
1/2 tsp instant espresso powder (optional)
1/4 tsp salt
1tsp vanilla extract
1tsp gluten-free baking powder

Makes 8 slices

Heat the dates with the almond milk in a small pan or the microwave until they begin to soften. Add the banana, chocolate, oil and vanilla essence to the date and milk mix and then puree in a blender. Allow to cool for 10 minutes whilst you prepare the dry ingredients.

Place the coconut flour, cocoa, baking powder, salt and espresso powder in a large bowl and stir together. Add the date mix, followed by the eggs and beat well for 2 minutes (you could use your blender again for this or food processor/stand mixer).

Grease a 15cm cake pan and pour in the cake batter. Smooth the top and give the tin one good whack on the kitchen counter to help level the mix.

Bake at 150C/300F for 20 minutes of until the centre has risen slightly and is just set. Remove from the oven and allow it to cool in the tin for 30 mins before plating up.

Friday, 25 October 2013

FODMAP Friendly Recipe: Spinach, Pepper and Bacon Frittata

It can be a bit easy to get stuck in a rut when you are following the FODMAP diet plan. I find that I tend to stick to the same dishes, week in week out, so as to make meal times quick and easy. Frittata is one of our staple FODMAP suppers but it is easily varied by throwing in different things from the fridge. Spinach, bacon and peppers makes a nice, well balanced and IBS friendly meal but you could also try adding potatoes or other root veg. The smoked paprika gives a little spicy kick and really complements the bacon and pepper mix so don't be tempted to skip it.

6 medium eggs
150g frozen spinach (or you could use wilted fresh instead)
1 large red pepper, cut into strips
4 rashers of bacon, cut into dice
1 tablespoon garlic oil
1/2 tsp smoked paprika
Black pepper and salt to season

Serves 2-3

Pre-heat your grill on a high heat. Cook and drain the spinach (I do this in the microwave) and put to one side. Beat the eggs and add the paprika. Season lightly with salt and black pepper.

Heat the garlic oil in a large non-stick frying pan and add the peppers and bacon. Gently fry until the peas are just cooked. Add the spinach and spread the vegetable mixture out evenly across the pan, then pour the beaten eggs over. Cook the eggs over a low heat until the frittata looks just set with firm edges and a slightly liquid centre.

Put the pan under the grill and cook until the frittata has puffed up and is golden all over

Cut into wedges and serve.

Monday, 14 October 2013

FODMAP Diet Plan Friendly Recipe: Healthy Pumpkin Muffins

These pumpkin muffins are a really great FODMAP diet plan friendly Halloween treat. You could use puréed squash if you can't find canned pumpkin or even the cooked insides of your Jack-O-Lantern. Make sure any canned pumpkin you buy only contains pumpkin and is sweetened with any FODMAP nasties like fructose syrup or thickened with any gluten containing additives. I've suggested that the ginger is optional in this recipe, but do try it - it adds a real spicy kick and ginger is a great traditional IBS soother.

1 can pumpkin purée (454 grams)
2 medium eggs
200g gluten-free flour
50g ground almonds
50g gluten-free rolled oats
100g light brown soft sugar
1 tablespoon treacle or molasses
1tsp ground ginger
1tsp cinnamon
1tsp baking powder
50g chopped glace ginger or 1tsp fresh grated ginger (optional)

Makes 12

Using an electric whisk or stand mixer, beat the eggs and sugar together for 3 minutes or until pale and fluffy. Add the pumpkin purée and treacle and briefly mix again. Tip in all the other ingredients and fold them into the wet mixture until just combined.

Fill each muffin case two-thirds full. Bake at 180C/375F for 25 minutes of until a knife inserted into the centre of the muffin comes out clean.

Monday, 7 October 2013

What Can I Eat on the FODMAP Diet? Best FODMAP Diet Plan Web Sites

There are loads of FODMAP diet plan websites and FODMAP diet food lists around the internet. It's increasingly easy to find recipes, tips and advice on what you can eat and cook on the FODMAP diet plan. However, not all sites are as accurate of as helpful as others, so here are my favourites that will help you whether you are brand new to the FODMAP plan or have been following it for a while.

The Principles of the FODMAP Diet 
The Monash University - this site is a great source of basic information on how the low FODMAP plan works by one of the teams of researchers who helped develop it. They also provide apps and run research studies which are often recruiting people with IBS to help them test the diet. There is a good basic list of low FODMAP foods available here too.

Shepherd Works - Sue Shepherd was one of the authors of the original research papers on the low FODMAP diet plan. Her site offers paid-for resources and consultations for people living in Australia. 

WebMD - not a FODMAP specific site, but there is an excellent discussion about the pros and cons of FODMAP and restricted diets for those with IBS.

Arizona University - the best printable fact sheet and FODMAP food list out there for those starting out

Living with the FODMAP Diet Plan
Cassandra Forsythe - one of the first to blog about the FODMAP diet, Cassandra's site is a goldmine of useful information, tips and recipes about the diet

Taste.com - the FODMAP diet is well-established in Australia (where it originated) and Taste.come has a great selection of FODMAP friendly recipes for every occassion

The Intolerant Gourmet - Pippa Kendrick writes beautiful recipes for those avoiding various allergens. Her site isn't designed for those on the low FODMAPs diet plan but there are plenty of great ideas here and recipes that are easily adapted.

I hope these are helpful to you and do add a comment below if you have a favourite you'd like to share.

Friday, 27 September 2013

FODMAP Diet Recipe: Thai Butternut Squash Soup

With Autumn drawing in, it feels like soup season and what could be more seasonal than a squash soup? Squash are a great FODMAP diet friendly food: rich in beta-carotene and fibre, they can be roasted, mashed and even turned into tasty cakes. 

This thai-flavoured soup uses ginger and lemongrass to make a lovely soothing meal for anyone with IBS. The coconut milk adds richness without the need for any dairy products but if you aren't a fan, try adding a handful of rice or a potato to the soup when you add the stock - they will help add a FODMAP-friendly creaminess.

A medium sized butternut squash
1/2 can coconut milk (about 200ml)
400ml chicken or vegetable stock
1 small red chilli, deseeded and chopped
Thumb-sized piece of root ginger, peeled and chopped
1 stem lemongrass, bashed and well chopped
1 tbsp thai fish sauce (optional)
1 tbsp sunflower or rapeseed oil
Handful of fresh coriander
Juice of half a lime

Makes 6 servings

Peel and dice the butternut squash into 2 inch pieces. Heat the oil in a large pan and add the ginger, chilli and lemongrass. Gently fry for 1 minute and then add the butternut squash. Cook the squash in the oil on a gentle heat for about 5-10 minutes or until it's just softened and has a little colour.

Add the coconut milk, stock and fish sauce. Simmer for 25 minutes and then add the lime juice before blending. Season to taste, topped with the fresh coriander leaves.

Friday, 6 September 2013

FODMAP Diet Almond Cookie Recipe

Having cracked making FODMAP diet cookies and biscuits, I've been experimenting with the basic recipe. I wouldn't normally post a recipe variation as a whole FODMAP post but I made these for a party recently and they were one of the most popular things with everybody who attended, so I thought I'd better share the recipe with you too.

175g gluten free flour
75g almonds
100g light brown soft sugar
1 tbsp chia seeds (or you could use ground flax/linseeds)
50ml almond milk or water
2 tablespoons golden syrup (or maple syrup)
2 tablespoons sunflower oil (or you could use rapeseed etc)
1/4 tsp salt
1 tsp vanilla extract

Makes 20
Put the chia seeds in a bowl with the almond milk and leave to soak for 5 minutes.Then combine with the syrup, oil, vanilla extract and salt. 

Pour the wet ingredients into the dry and mix until you have a stiff dough. Roll into a log and wrap in cling film. Put in the freezer for 20 minutes.
Remove the dough from the freezer and slice into 20 3/4 inch thick rounds.
Place on a baking sheet and bake at 180C/350F for 15 minutes or until just golden around the edges. Allow to cool for 5 minutes before transferring to a wire rack to crisp up.

Monday, 19 August 2013

FODMAP Diet Chocolate Sugar Cookies

Not only is this recipe FODMAP diet friendly, it is also egg-free, soy-free and dairy-free so perfect to serve to anyone with dietary intolerances or allergies. I've adapted this from a recipe by the brilliant Dan Lepard to make it suitable for the FODMAP diet plan. The chia seeds help bind the mixture and replace the gluten in the recipe. Feel free to vary the nuts and flavourings -  use seeds instead or skip out the cocoa altogether and make blonde cookies.

175g gluten free flour
2 tablespoons cocoa powder (not drinking chocolate)
75g hazelnuts
100g light brown soft sugar
1 tbsp chia seeds
50ml water
2 tablespoons golden syrup 
2 tablespoons sunflower oil (or you could use hazelnut, rapeseed etc)
1/4 tsp salt
1 tsp vanilla extract

Makes about 18 small cookies

Put the hazelnuts in a food processor with the flour and sugar. Pulse until the nuts are in fine crumbs. Pour into a large bowl.

Add the chia seeds to the water and leave to soak for 5 minutes. Then combine with the syrup, oil, vanilla extract and salt. 

Pour the wet ingredients into the dry and mix until you have a stiff dough. Roll into large marble sized balls and place on a greased baking sheet. Flatten each ball with the back of a fork or a glass.

Bake for 12-15 minutes at 180C/375F. Remove from oven and leave to cool on sheet for 5 minutes before transferring to a wire cooling rack. Enjoy.

Thursday, 25 July 2013

FODMAP Store Cupboard Basics List

If you are about to embark on the FODMAP diet then you probably are wondering what staples to stock your cupboards with. Here is my list of FODMAP pantry basics. If you want a fuller list of what you can eat on the diet, here is a full FODMAP diet listThese are just the basics I keep so let me know what your FODMAP favourites are!

Rice (try wild, red, brown, jasmine, paella etc - the list goes on...)
Rice noodles
Gluten-free pasta
Gluten-free flour

Nut butter and tahini (sesame paste)
Herbs and spices
Tamari (wheat-free soy sauce)
Gomasio (Japanese toasted sesame seeds with salt)
Spice blends
Garlic infused oil 
Nutritional yeast (this is inactive yeast and most people can tolerate but do try a small amount first)
Maple syrup
Golden syrup

Long life rice or nut milk
Unsweetened dried banana, cranberries or raisins (small amounts)
Nuts and seeds (not pistachios and do try a small amount of them before you go nuts ;))

Monday, 22 July 2013

FODMAP Diet Recipe: Banana Muffins

If my 'what to eat for breakfast' on the FODMAP diet post got you planning some exciting new breakfasts, you may want to add these FODMAP friendly muffins to your list. They make a great, healthy, portable breakfast or snack. Try adding a pinch of cinnamon or dairy-free chocolate chips for a tasty variation.

2 large ripe bananas (about 200g peeled weight in total)
225g/ 2 1/2 cups rolled gluten free oats 
60mls/ 1/4 cup maple or golden syrup
35 grams/ 2T almond nut butter (or you can replace with 2 tablespoon sunflower oil)
1 large egg
1 large egg white
100ml/ 1/2 cup non-dairy milk
1 tsp baking powder

Makes 12

Mash the bananas in a bowl. Add the eggs, non-dairy milk, almond butter and maple syrup. Beat with a fork until combined.

In a separate bowl, mix the oats with baking powder. Add the wet ingredients and stir lightly until everything is only just blended together (this keeps the muffins light).

Divide mixture between 12 muffin cases. Bake at 180c for 20 minutes. Allow to cool before serving.

Monday, 15 July 2013

FODMAP Diet Pasta Recipe: Classic Carbonara

Italian food can seem a bit of a FODMAP diet minefield. Pasta, pizza and, of course, lots of garlic may all taste delicious but certainly aren't FODMAP friendly. However, many recipes can be adapted to use gluten- free pasta or dough and even creamy sauces can be re-invented to be suitable for the FODMAP diet plan.  Here is a great spaghetti carbonara recipe that sticks to the traditional egg based sauce (no cream required in the authentic version) and uses a little low-lactose Parmesan. 


150g gluten free pasta
2 free range large egg yolks
1 tablespoon olive oil ( you can use garlic infused oil if you prefer)
4 rashers of bacon cut into small dice ( or use zucchini if vegetarian)
30g grated Parmesan 

Serves 2

Cook the pasta according to the instructions on the packet. Drain but reserve about 3 tablespoons of the cooking water. 

Put the egg yolks im a small jug and beat. Season with a little black pepper and salt.  

Fry the bacon or zucchini in the olive oil until crisp. 

Return the pasta and cooking water to the sauce pan. Add the bacon and beaten eggs. Stir on a very low heat until the eggs begin to thicken slightly to create a sauce. Immediately, remove from heat and stir in the Parmesan. Serve. 

Image courtesy of BBC Good Food 

Wednesday, 19 June 2013

FODMAP Friendly Pineapple Popsicles

You might think popsicles or lollies were a safe-bet on the FODMAP diet but many are high in fructose, either because of the type of fruit they contain or the syrups used in their manufacturer.

These pineapple lollies are very easy to make and have the added benefit of IBS soothing ginger thrown in. Using the whole fruit gives them a lovely smooth, sorbet like texture.

A pineapple, cored, peeled and diced
1T sugar (optional - or more to taste)
Thumb sized piece of ginger, peeled
Juice of 1/2 lemon

Put all of the ingredients in a blender and blitz until smooth and liquid. Pour into popsicle/lolly moulds and freeze for at least 6 hours. 

Wait until it's baking hot outside and then eat!

Friday, 31 May 2013

What Can I Eat on the FODMAP Diet? Snack Ideas

Following on from my post about what you can eat for breakfast on the FODMAP diet, I thought I'd share with you my top FODMAP diet snack ideas. If you like to graze, I recommend stocking up your cupboards with some of the snacks below and keeping an orange or other FODMAP friendly snack in your bag when you go out so you don't find yourself hungry, desperately reading labels or tempted to just scoff whatever comes to hand. Here are some of my favourites:
  • Fruit - melon, bananas, berries, oranges (see full list here)
  • Nuts or seeds - try to stick with a small handful to see how you tolerate them. Remember that pistachios aren't FODMAP friendly
  • Gluten-free bread, rice cakes, corn tortillas, etc - keep a selection in the pantry so you always have something to hand for a snack-attack
  • Raw veg/crudite -  raw carrots, cucumber, zuchinni, baby tomatoes and peppers are all tasty. Try them dipped in tahini, cashew butter or this carrot dip
  • Popcorn - it's so easy to make your own FODMAP popcorn and it's naturally gluten free. It's also available most places as a snack now just make sure that the flavourings don't contain any dairy, gluten or onion/garlic powders
  • Crisps/potato chips - FODMAP friendly snacks aren't necessarily healthy! Again check the list of flavourings to make sure there aren't any nasties in there. You could also make kale chips.
  • Granola bars - homemade are best so you can be sure they use gluten-free oats
  • Dark chocolate - pick a 70% cocoa solids, dairy free bar for a healthy flavonol rich treat

Tuesday, 28 May 2013

FODMAP Diet Green Quinoa and Spiced Cod Recipe

This is one my favourite FODMAP diet friendly recipes for summer. It's very quick to make so doesn't involve having to slaving over a hot stove when its hot and you would rather be outside. It's also really full of flavours and shows that even if you are cutting out FODMAP baddies like garlic and onion, you can still make delicious, aromatic food. The middle-eastern flavours of this dish go well with this carrot dip and olive bread if you want to serve it for dinner with FODMAP friends.

Ingredients:4 small fillets of sustainably sourced cod or other white fish
1tsp paprika
1tsp cumin
2tsp coriander
1tsp salt

300g quinoa (or millet)
Bunch of spring onion tops (green part only or try chives)
Juice of one lime
1 courgette/ zuchinni
Bunch of fresh mint, parsley and coriander
50 grams green olives finely chopped (optional)
2 tablespoons extra virgin olive oil

Serves 4

First prepare the quinoa by cooking according to instructions on pack.  Fluff up with a fork and put to one side.

Grate the courgette and finely slice your spring onion. Put the herbs, olives, oil and lime juice in a blender or food processor and blitz the herbs are coarsely chopped. Toss this dressing over the couscous and add the spring onion and courgette.The couscous salad is now ready so you can either eat it immediately or pop it in the fridge and serve later at room temperature. 

To cook the cod, mix the spices and salt together in a small bowl. Sprinkle a teaspoon of the spice mix over each fillet. Either steam the cod in the microwave, in a dish covered with clingfilm, for approximately 2 1/2 minutes (depending on your microwave and the size of your cod fillets). Or, place on a steamer rack over a pan of boiling water, cover and steam for between 5-7 minutes. The fish is cooked when the flakes are no longer translucent and break away easily.

Wednesday, 22 May 2013

FODMAP Diet Burger Recipe

A lot of ready-made burgers are not FODMAP friendly because they contain gluten in the form of rusk or breadcrumbs to pad them out and help bind the burger together. Luckily, it's very easy to make your own healthy and FODMAP diet friendly burger. Try serving these with sweet potato wedges. Homemade mayonnaise and tomato slices will work for a FODMAP friendly topping.

250g (10oz) lean minced beef
1 T tomato puree
1/2 tsp smoked paprika
1 tsp mustard
1 grated carrot
Pinch of salt

Makes 4

Mix all the ingredients together in a large bowl. Divide into four lumps and squash into burger shaped patties. Grill, fry or BBQ until cooked through. Easy.

Saturday, 11 May 2013

FODMAP Diet Chocolate Muffin Recipe

It turns out that you really, really like chocolate recipes. The most viewed recipe on this site, is for these chocolate chip cookies, closely followed by these brownies. And, there is no reason why on the FODMAP diet you shouldn't still be able to 'have your cake and eat it'! So in the interests of giving FODMAP foodies everywhere more of what they want, here is a great, healthier mini chocolate muffin recipe. 

1 egg
50g brown sugar
50g dairy free dark chocolate
20g cocoa powder
50g gluten free flour
1tsp gluten free baking powder
1/2 tbsp sunflower oil (or other flavourless oil)
150g butternut squash, cooked and mashed (or pumpkin purée)
Pinch of salt
2tsp vanilla extract

Makes 24 mini muffins

Beat the egg, oil and sugar with the butternut squash until well combined. Melt the chocolate and stir in.

Fold in the flour, baking powder, cocoa, salt and vanilla extract.

Using two teaspoons, spoon the mixture into the mini muffin cases. Each case should be about two-thirds full.

Bake at 180C for about 10-15 minutes or until well-risen and just cooked in the centre.

Thursday, 25 April 2013

FODMAP Pancake Recipe

Continuing on the breakfast theme, here is my favourite FODMAP diet plan friendly pancake recipe. Try these with brown sugar, banana, blueberries and cinnamon or a good glug of maple syrup. If you prefer a more savoury pancake, grilled bacon and slice tomatoes also works well.

120g/ 4oz gluten-free flour 
120ml/ 4 fl oz nut milk
1 large egg
1/2 tsp  gluten-free baking powder
2 tbsp sugar
1/2 tsp salt
Sunflower oil for greasing skillet/frying pan

Beat the nut milk and egg together in a jug. Combine the flour, baking powder, sugar and salt in a large bowl. Stir in the milk mixture and beat with a fork or whisk to combine. Let the mixture stand for 5-10 minutes.

Pour some oil into you pan or skillet and wipe it around with kitchen roll so the pan is well greased. Heat the pan on high for 2 minutes, then begin to pour tablespoons of the mixture into the pan - just a few at a time. Cook until bubbles begin to rise on the pancake and the edges look set, then flip over with a palette knife and cook for another minute or so.

Repeat with the rest of the pancake mix, pile onto a plate and serve.

Tuesday, 16 April 2013

FODMAP Granola Recipe

Home-made granola is a tasty, FODMAP friendly breakfast choice. You can vary this recipe depending on your favourite combination - just remember to check your ingredients are allowed on the FODMAP diet plan. I like to add a tablespoon of cocoa powder, vanilla extract and dairy-free chopped chocolate for a naught dessert version!

230g/ 1 cup rolled oats
6 tablespoons maple or golden syrup
2 tablespoons sunflower or rapeseed oil
2 tablespoons nuts
2 tablespoons seeds

1 tablespoon shredded coconut
1 teaspoon of cinnamon, ginger or citrus zest

Makes 8 servings

Pre-heat oven to 180c. 

Mix all the ingredients together in a bowl and then spread out on a non-stick baking sheet. 

Bake for 10-12 minutes, stirring once or twice, or until the granola is golden brown.

Allow to cool and then store in an airtight container.

Thursday, 4 April 2013

What Can I Eat on the FODMAP Diet? Breakfast Ideas and Recipes

When you start on the FODMAP diet it can be a bit confusing planning your meals and working out what you can and can't have. Most of us eat the same thing, day-in and day-out for breakfast so changing to something new can be a bit of a shock to the system. See trying the FODMAP diet as an opportunity to try something new and exciting for breakfast rather than as a diet that prevents you from having your 'usual'.

Staring the day right with a healthy breakfast is so important and even more so when you have IBS. I though it might be helpful to share a few FODMAP diet breakfast ideas and I've included links to recipes available on this site.

  • Porridge or oatmeal made with nut or rice milk and topped with maple syrup and a banana
  • FODMAP friendly granola bars
  • Banana, berry and nut milk smoothie
  • Gluten-free cereal with dairy free milk
  • Gluten-free bread or toast with nut butter
  • French toast made with gluten-free bread and dairy free milk and served with berries
  • FODMAP friendly muffins
  • Omelette with peppers, courgette (zuchinni) and tomato
  • Smoked salmon and scrambled eggs

Watch out for more breakfast recipes later this week, including a really tasty FODMAP friendly granola... For more details on what foods you can enjoy on the FODMAP diet plan, check out this FODMAP diet chart.

Thursday, 28 March 2013

FODMAP Chocolate Mousse Recipe

Many recipes for chocolate mousse call for cream which makes them unsuitable for the FODMAP diet plan. However, the classic French chocolate mousse recipe is made with just eggs and dark chocolate which makes it perfect for a FODMAP friendly finish to a meal. Mousses have a bit of a reputation as being difficult to make but they are actually very easy as long as you go don't try to mix the eggs into the chocolate whilst it is very hot. Do make sure that the chocolate you use if dairy free; most 70% cocoa dark chocolate bars don't include dairy and are FODMAP diet safe. 


100g dark chocolate (70% cocoa)
3 egg whites (or equivalent of pasteurised egg whites)

Serves 4

Break the chocolate into squares and heat in the microwave on HIGH for 30 seconds. Poke around and microwave again for another 30 seconds. Let it rest for a moment and then stir - it should be molten but if not give it another 30 second blast. Put the melted chocolate to one side.

In a large bowl, use a handheld electric whisk to beat your egg whites until they form stiff peaks. Your chocolate should now have cooled a little so stir in one large spoonful of the egg whites to lighten the mix. (If the mixture suddenly seizes up and goes grainy, your chocolate is too warm still. Don't panic! Add a splash of water or non-dairy milk and stir gently until it loosens back up and goes smooth again).

Take the lightened chocolate and pour into the bowl with the egg whites. With a large spoon gently fold the two mixtures together until just combined.

Spoon the mousse into 4 little ramekins and leave to set in the fridge for at least 3 hours.

The only limit is your imagination really - you can add orange zest, cinammon, cardamon, chilli, peanut butter etc - whatever takes your fancy so long as it is allowed on the FODMAP diet plan. The versions below are my favourites as both mint and ginger are good at soothing IBS.

Mint-choc - add a drop of peppermint essence to the melted chocolate and serve scattered with mint leaves. You can also try adding crushed mint sweets/candies to make it mint-choc chip. Stir them in when you fold in the egg whites.

Dark chocolate ginger - add 2tsp ground ginger to melted chocolate.

Hazelnut - add 1 tablespoon hazelnut liquor (such as frangelico) to the melted chocolate and garnish with toasted, chopped hazelnuts.

Friday, 15 March 2013

FODMAP Posh Parma Ham Chicken

There are lots of FODMAP friendly ways to flavour food without using garlic,onion or other ingredients that are not part of the FODMAP plan. Herbs and spices can perk up almost any dish and many are traditionally believed to help IBS and digestion (although the science is sometimes more sketchy). This simple chicken dish looks impressive and uses basil tucked under the parma ham for great flavour. 

4 skinless chicken breasts
4 slices parma ham
8 large basil leaves (or sage)
1 tablespoon olive oil
Black pepper

Heat the over to 180C.

Take each chicken breast and place two basil leaves on it. Then wrap the parma ham around the chicken breast, covering the basil and tuck the ends underneath. Repeat with the other three chicken breasts.

Place them all on a non-stick baking tray, brush lightly with olive oil and season with black pepper.

Bake for 25 minutes or until chicken is cooked through. Serve with baked potatoes and green beans for a FODMAP-friendly dinner.

Friday, 8 March 2013

FODMAP Frozen Yogurt Recipe

You can buy some pretty good dairy free ice-creams but many have fructose syrup in them which makes them unsuitable for anyone following the FODMAP diet plan. Instead buy yourself a very cheap ice cream maker and keep the bowl in the freezer ready for use, you can then whip up delicious FODMAP -friendly ice cream and sorbets in minutes. This recipe uses low fat natural yoghurt which many people with IBS can tolerate as most of the milk sugars (lactose) are broken down by the fermentation process. If you find any dairy irritates your digestive system you could try using a non-diary yoghurt, just make sure it is not sweetened with fructose syrup, honey, agave or artificial sweeteners.

500g low fat natural yoghurt
5 tbsp icing sugar (confectioner's sugar)
1tsp vanilla extract

Mix together the yoghurt, sugar and vanilla extract. Taste to check flavour and add more sugar or vanilla if required. 

Pour into ice cream maker and churn until it reaches desired consistency. Try not to eat all at once!

Double chocolate chip - add 2T cocoa (dutch process) and 20g grated dark chocolate (check it is dairy-free, most premium 70% cocoa solids bars are)
Lemon meringue - add zest and juice of one lemon. Serve sprinkled with crushed meringues
Coffee and hazelnut - add 1tsp hazelnut flavouring, 150ml hazelnut milk and 1 shot of espressso

Wednesday, 20 February 2013

FODMAP Proper Popcorn

Popcorn is very trendy right now. It also makes a great FODMAP, gluten-free snack. You can buy it ready made but it's surprisingly cheap and easy to make at home - you don't even need any special equipment. You can vary the flavourings depending on your mood but try the cinnamon and brown sugar version for an IBS soothing treat. You can of course eat this in front of the TV but if you bag it up it makes a great FODMAP snack on-the-go.

80g popcorn maize
1 tsp flavourless oil (rapeseed is good)

Makes 4 servings

You will need a  large,heavy based pan with a glass lid.
Heat the pan up on the highest flame on your hob for about 1 minute. Now tip in olive oil and  the corn kernels, then cover with the pan lid.

Wait patiently for about 2 minutes, giving the pan a shake every now and again with the lid still firmly held on. Be patient. 

After about 2-3 minutes the corn will start to pop. Keep it on the heat and shake the pan every 20 seconds or so until the popping calms down to about one pop every 30 seconds. Not all the corn will pop but don't worry about that - there will be plenty and if you keep heating the corn that has already popped, it will burn.

Tip the popcorn into a large bowl and stir through one of the following toppings whilst it's still piping hot

Brown sugar and cinammon - 2tsp ground cinammon and 1 tbsp soft brown sugar
Smoky paprika - 1tsp smoked paprika, 1/2 tsp ground cumin and 1tsp salt
Sweet and salt - 2tsp caster sugar and 1 tsp salt
Wasabi - 2tsp wasabi powder, 1tsp sugar and 1tsp salt

Monday, 4 February 2013

FODMAP Fresh Tomato and Basil Pasta Sauce

This is a really tasty, light and fresh cold sauce for pasta. You can eat it on FODMAP friendly gluten-free pasta or try it on gluten-free bread for a tasty bruschetta (try my FODMAP diet friendly bread recipe here). If you are ok with balsamic vinegar (some people avoid it for their IBS and it's not strictly FODMAP friendly but generally ok because it is eaten in small quantities), then add a drizzle to the mix - it really accentuates the sweetness of the tomatoes.

250 cherry tomatoes
1 T pine nuts
2 large handfuls of chopped basil
1 tablespoon extra virgin olive oil
1/2 tsp salt

Serves 2-3

Slice each cherry tomato into half or quarters (depending on size and how chunky you like your sauce). Chop the basil and add to the tomatoes. Stir in the remaining ingredients.

Serve on top of hot pasta or tossed through for a pasta salad.Tip: You can serve it immediately but the flavour is best if you let it marinade for 2-3 hours in the fridge before bringing around to room temperature about 30 mins before serving.

Thursday, 24 January 2013

FODMAP Granola Bars

IBS or FODMAP diet friendly snacks can be a bit tricky to find. Most processed biscuits and cakes aren't suitable. Dried fruit is also off the list for most people trying FODMAP, although you may find you are ok with small quantities of low fructose dried fruits such as a few raisins or dried pineapple pieces .

Gluten-free crackers, lightly salted popcorn, seeds or almonds make good, healthy FODMAP friendly choices if you are eating on the go. And, if you need a sweet treat, these FODMAP-diet banana granola bars are great. Simple to make and eat on the go. They even make a good portable breakfast.

2 ripe bananas
230g (1 1/8 cup) rolled oats
3 tablespoons rapeseed or sunflower oil
3 tablespoons golden syrup (or pure maple syrup - don't use honey, it is high in fructose)
1/4 tsp salt
1/2 tsp cinammon

Grease an 8 inch x 8 inch square baking tin and heat the oven to 180C (375F).
Mash together the bananas, oil and honey. Stir in the oats, cinammon and a pinch of salt.

Spoon into the greased tin and press down. Bake for 15-20 minutes or until lightly browned. Allow to cool and then cut into 8 large or 16 small bars.

Monday, 14 January 2013

FODMAP Spiced Butternut Squash Soup

Here is a lovely FODMAP friendly soup recipe. Spices don't need to be IBS aggravating - some gentle, aromatic flavours can add real depth and act to soothe your stomach. Serve this with gluten-free bread for a tasty FODMAP diet lunch.


500g peeld butternut squash (I use ready chopped, you could also use squash and sweet potato mixed)
1 medium sized, thin-skinned potato
700ml chicken or veggie stock (Kallo cubes are really good)

1tsp smoked paprika
1tsp turmeric
1tsp cumin
1 tablespoon olive oil

Roughly chop the potato and squash into cubes. Add the oil to a large pan and  gently heat. Add the squash, potato and spices and gently fry for 3-5 minutes until very slightly coloured.

Then cover with the stock and bring to a low simmer. Cook for 20-30mins or until the vegetables are soft.  Whizz up with a hand blender and serve.

Related Posts Plugin for WordPress, Blogger...