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.
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