Wednesday, 7 January 2015

FODMAP Diet Plan Recipe: Jewelled Kale and Cranberry Quinoa

Happy New Year! If you are looking to kickstart your FODMAP diet or recovering from holiday-induced IBS then this is the perfect healthy recipe for you. Quinoa is a great alternative to couscous or bulghar wheat if you are following the FODMAP diet plan. This FODMAP friendly jewelled quinoa recipe pairs it with super-healthy kale and throws in a little grated carrot and juicy cranberries for a delicious and super-healthy start to the New Year.

A small portion of cranberries is ok on the FODMAP diet plan but if you find they irritate your IBS then try adding a little grated orange zest instead.

120g 1/2 cup quinoa
1 grated carrot
100g kale (or two large handfuls with the tough stems removed)
25g/ 1oz dried cranberries
500ml hot FODMAP friendly chicken stock (homemade is best!)
1tsp ground turmeric
1tbsp rapeseed or olive oil

Serves 2

Rinse the quinoa well and then put it in a saucepan. Cover with the chicken stock and bring up to the boil. Simmer the quinoa for around 15 minutes or until the edge of the seed begins to come away from the germ - it will look like little white squiggles! Drain the quinoa well and set to one side.

Heat the oil in a pan and then add the carrot, kale, turmeric and cranberries. Stir-fry for 3-5 minutes - just long enough to soften the vegetables. Tip in the quinoa and mix everything together. Serve hot or eat as a cold salad.

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