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

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