With Autumn drawing in, it feels like soup season and what could be more seasonal than a squash soup? Squash are a great FODMAP diet friendly food: rich in beta-carotene and fibre, they can be roasted, mashed and even turned into tasty cakes.
This thai-flavoured soup uses ginger and lemongrass to make a lovely soothing meal for anyone with IBS. The coconut milk adds richness without the need for any dairy products but if you aren't a fan, try adding a handful of rice or a potato to the soup when you add the stock - they will help add a FODMAP-friendly creaminess.
A medium sized butternut squash
1/2 can coconut milk (about 200ml)
400ml chicken or vegetable stock
1 small red chilli, deseeded and chopped
Thumb-sized piece of root ginger, peeled and chopped
1 stem lemongrass, bashed and well chopped
1 tbsp thai fish sauce (optional)
1 tbsp sunflower or rapeseed oil
Handful of fresh coriander
Juice of half a lime
Makes 6 servings
Peel and dice the butternut squash into 2 inch pieces. Heat the oil in a large pan and add the ginger, chilli and lemongrass. Gently fry for 1 minute and then add the butternut squash. Cook the squash in the oil on a gentle heat for about 5-10 minutes or until it's just softened and has a little colour.
Add the coconut milk, stock and fish sauce. Simmer for 25 minutes and then add the lime juice before blending. Season to taste, topped with the fresh coriander leaves.
Friday, 27 September 2013
Friday, 6 September 2013
Having cracked making FODMAP diet cookies and biscuits, I've been experimenting with the basic recipe. I wouldn't normally post a recipe variation as a whole FODMAP post but I made these for a party recently and they were one of the most popular things with everybody who attended, so I thought I'd better share the recipe with you too.
175g gluten free flour
100g light brown soft sugar
1 tbsp chia seeds (or you could use ground flax/linseeds)
50ml almond milk or water
2 tablespoons golden syrup (or maple syrup)
2 tablespoons sunflower oil (or you could use rapeseed etc)
1/4 tsp salt
1 tsp vanilla extract
Put the chia seeds in a bowl with the almond milk and leave to soak for 5 minutes.Then combine with the syrup, oil, vanilla extract and salt.
Pour the wet ingredients into the dry and mix until you have a stiff dough. Roll into a log and wrap in cling film. Put in the freezer for 20 minutes.
Remove the dough from the freezer and slice into 20 3/4 inch thick rounds.
Place on a baking sheet and bake at 180C/350F for 15 minutes or until just golden around the edges. Allow to cool for 5 minutes before transferring to a wire rack to crisp up.