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.
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