Wednesday, 10 December 2014

What to cook for a FODMAP friendly Christmas Dinner

I'm sure many of you are planning your FODMAP Friendly Christmas menu by now so I thought I'd share some of my top recipes and ideas for a Christmas dinner that you can enjoy on the FODMAP diet. These are all easy, quick and enjoyable for the whole family - not just those with IBS or eating a FODMAP free diet. Enjoy!

Starters -  Avoid things like pigs in blankets (sausages wrapped in bacon) as most will contain wheat and garlic. Instead indulge in smoked salmon on gluten free bread with lemon wedges and black pepper or wedges of fried polenta wrapped in parma ham. You could also try this delicious butternut soup recipe.

Turkey - Rub the skin with olive oil and salt. Stuff the cavity with a sprigs of rosemary. Most stuffing contains gluten so it best avoided.

Gravy - Deglaze the juices in the turkey pan with the water you cooked your vegetables in or homemade FODMAP friendly stock. Whisk some cornflour/cornstarch with 100ml of white wine and add to pan. Bring to a low simmer and cook until thickened.

Vegetables - Serve carrots roasted in olive oil with orange zest and black pepper, green beans or steamed kale, and, roast potatoes and yams/sweet potatoes. Good news for brussel sprout haters - they are not especially FODMAP Friendly ( it's the fructans; although sprout lovers can see the comments below ;)).

Christmas pudding -  Christmas pudding has a huge amount of fructose-rich dried fruit in it but a dairy-free chocolate dessert, meringue or wheat free spiced cake are possible alternatives. Try these FODMAP friendly Chocolate and Chestnut pots or Almond and Orange Cake. You can also make dairy free custard (use cornstarch and almond milk) or this dairy free double cream. Homemade brandy butter is fine to eat too.

Wednesday, 26 November 2014

FODMAP Friendly Pumpkin Pie

Here is a quick FODMAP friendly pumpkin pie recipe for all of you about to celebrate Thanksgiving.  Pastry made with gluten-free flour is FODMAP friendly but a little more crumbly than an ordinary pie shell. Butter is absolutely fine to use but, it you prefer shortening or coconut oil will work too. Enjoy!

FODMAP Pumpkin Pie
Pie case:
2 cups gluten-free flour
1/2 cup butter, shortening or coconut oil 
2tbsp cold water

3/4cup brown sugar
2 eggs
17oz/3cups cubed pumpkin or squash
2/3 cup dairy free milk (150ml)
1tsp pie spice/ mixed spice
1tsp cinnamon
1/2tsp salt
1/4cup  melted butter

To make the pastry, cube the butter or shortening (or gently warm the coconut oil) and place in a stand mixer of food processor. Add the flour and blend until the mixture resembles coarse breadcrumbs. Add the cold water slowly until the pasty just comes together into a dough. Wrap in clingfilm and chill.

Make the filling. Cook the pumpkin or squash until tender (I like to steam mine). Cool and then mash until smooth (you can use a blender or processor) Beat in the eggs, non-dairy milk, sugar. butter and spices.

Roll out the pastry into a large circle and line a 9inch tart pan with it. Prick it all over with a fork and bake in the oven for 10 minutes or until it's just beginning to go golden. Remove from the oven and let it cool for 15-20  minutes. Then pour in the filling and bake for a further 35minutes or until the pie has set.

Remove from the oven and let cool for another 30 minutes before trying to remove the pie from the tin (otherwise the whole thing will collapse). Serve.

Wednesday, 29 October 2014

FODMAP Potato Chip Recipe

Luckily potato chips aren't off limits on the FODMAP diet plan, however some commercial versions contain lots of added flavourings, including FODMAP unfriendly ingredients like garlic, onion and milk powder. Instead, why not make your own quick, healthy FODMAP chips or crisps in the microwave. Potatoes are the obvious choice but you can also choose other FODMAP friendly root vegetables like carrots, parsnips or sweet potato. 

The exact time it will take to cook the chips in the microwave will vary depending on the power of the microwave, how 'wet' the vegetable is and how thick the slices are so be prepared to experiment a little with the first batch.

If you want more snack ideas, have a look at this post with a list of FODMAP friendly snacks.

1 potato - that's it!

Optional flavourings:
Smoked paprika
Black pepper

Slice the potato very finely using a vegetable peeler or mandolin. 

Place the slices on a sheet of non stick parchment or kitchen paper and place in the microwave. Cook on high for about 2-3 minutes until golden and crisp. Allow to cool before removing from the sheet.

Season to taste.

Friday, 21 March 2014

Low FODMAP Coconut Banana Bread Recipe

Until recently coconut was listed as an 'avoid' on the low FODMAPs diet because it contains polyols - however under the revised food list (from Monash University) it's been included as a safe to eat food on the FODMAP diet plan because the amount of polyols coconut contains is very small. You'd have to eat a whole tree's worth of coconuts to consume a significant enough amount of polyols to be a problem! Having said all that, if you find coconut does irritate your IBS in anyway you can switch the coconut in this recipe for ground almonds.

250g ripe bananas (about 3 medium ones)
200g gluten free flour
175g soft brown sugar
3 large eggs whites
50g dessicated coconut
100ml rice milk 
1tsp gluten free baking powder
1tsp vanilla extract
1/4 tsp salt
1tsp ground cinnamon (optional)

Pre-heat the oven to 180C. Grease a 1lb loaf tin.

Put all of the ingredients in a blender or food processor and blitz until well combined and no large pieces of coconut remain.

Pour the batter into the greased loaf tin and bake for around 30-35 minutes or until well risen. lightly browned and firm to touch. If the cake looks like it is browning too quickly during cooking, cover with tin foil for remaining cooking time.

Leave to cool in tin for 10 minutes before turning out onto a wire rack to cool fully.

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