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.

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