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
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