FODMAP Friendly Recipe: Italian Style Meatloaf

Meatloaf is a great FODMAP diet friendly family supper - it's basically a burger in a tin — and it's also yummy cold for FODMAP friendly pack lunches. The recipe here makes an Italian flavoured meat loaf but you can switch things up by varying the herbs and spices. A couple of teaspoons of smoked paprika, cumin, coriander and preserved lemon will make a Middle Eastern style meatloaf, or add ginger, lemongrass, spring onion (only the green parts) and turmeric for a sort-of-Asian meatloaf.

Ingredients:

500g leanest beef mince lean steak mince

2 tbsp gluten free oats

2 small anchovy fillets

1 medium egg

A handful of fresh basil

1tsp dried oregano

1 tablespoon grated parmesan (optional - parmesan is low lactose and this is a small quantity but feel free to omit)

1 tablespoon tomato puree

Homemade gluten-free breadcrumbs to top (optional)

Serves 4-6

Mix all the ingredients together in a bowl.

Spoon the mixture into a well greased 2lb/large loaf tin and press down. Top with the breadcrumbs, if using. Bake the meatloaf for 45-50 minutes at 180C/375F or until browned on top and cooked through. Let it cool in the tin for 15 minutes before turning out and slicing.

You can eat it hot or cold.

FODMAP Friendly Recipe: Butternut Squash and Zuchinni Risotto

Risottos are usually off the menu if you follow the FODMAP diet. All that cream, cheese and garlic is not a a recipe for a happy gut. However, you can make a great dairy-free, FODMAP friendly risotto easily. The natural starches in risotto rice provide real creaminess. Adding roasted butternut squash and zuchinni adds flavour and a lovely rounded richness - so much so that you won't notice that there is no cheese!

Ingredients:
3/4 cup/ 150g risotto rice (Carnaroli, Vialone Nano or Aborio)
2 cups of hot FODMAP friendly stock
small glass of white wine (optional)
Zest of half a lemon
1tbsp chopped fresh basil or sage
1 cup/ 200g chopped butternut squash (2 inch pieces)
1 medium zuchinni/courgette coarsely grated
1 tablespoon extra virgin olive oil or garlic oil
Freshly ground black pepper

Serves 2


Put the butternut squash in a roasting tray with the oil and bake for 30 minutes, turning half way through, until tender and golden.

Place the rice in a pan and stir in a quarter of the hot stock and the glass of wine (if using). Bring up to a low simmer and stir gently. Continue to add the remaining stock gradually as the rice absorbs it, keep stirring! This should take about 20 minutes. Test that the rice is cooked, it should have a slight bite to it.

Add the grated zuchinni, chopped basil, roasted squash and lemon juice. Season to taste and serve.

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.

Ingredients:
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.

FODMAP Diet Plan Recipe: Shepherds Pie

Here is a lovely, simple recipe for a FODMAP diet plan Shepherds or Cottage Pie. You can eat both lamb and beef on the FODMAP diet but a good Shepherds Pie traditionally involves a base of onion and often mushrooms or celery - all of which are not FODMAP diet or IBS friendly. To make the mince base still taste rich and flavoursome I've added a little grated carrot and parsnip for sweetness and wheat-free soy sauce which acts as a natural, savoury flavour enhancer. It's perfectly ok to use butter when you make the mash as it is lactose free and FODMAP plan friendly, but if you prefer to avoid all dairy, it is also delicious made with olive oil.

Ingredients:
500g lean lamb mince (or you can use beef for Cottage Pie)
2 grated carrots
1 grated parsnip
1 tablespoon garlic oil
1 tablespoon of tamari (wheat free soy sauce)
Half a glass of red wine
100ml water or FODMAP friendly stock
1kg potatoes, peeled and chopped into even sized chunks
1 tablespoon butter (see FODMAP food list or if you prefer to avoid all dairy use olive oil)
Extra butter or oil for top of pie

Serves 4-6

Heat the garlic oil in a large frying pan and add the mince. Brown lightly and then add the grated carrot, parsnip, wine, tamari, stock or water. Simmer and cook for 15 minutes or until the mince seems just cooked through.

Boil the potatoes and cook until soft. Drain well and mash with the butter or oil. If you need a little extra liquid to get a smooth mash (it will depend on the type of potato you use), add a little water.

Spoon the mince into an oven-proof dish and then top with the potato mash. Fork the top of the mash until it looks attractive and add dots of butter or a drizzle of oil.

Pop the whole dish in the oven at 180C/350F for 25-30 minutes or until the top is golden brown and the mince is bubbling at the edges.

FODMAP Diet Plan Recipe: Chicken Biryani

I love curry but as many are packed full of garlic, onion and dairy products it can be tricky to find ones to eat that are ok on the FODMAP diet plan. Luckily, it's very easy to make your own flavoursome FODMAP friendly version. This biryani is packed full of IBS soothing ginger and turmeric. I've made it with chicken but you could also use lamb or prawns.

Ingredients:
2 skinless chicken breasts, sliced into strips
100g basmati rice
250ml chicken stock (use homemade or check your concentrate is gluten and allium free)
200g chopped FODMAP friendly vegetables of your choice (see the FODMAP diet plan list - kale, courgette and carrot all go well)
1tsp ground turmeric
1 tablespoon mild curry powder
½ tbsp sunflower oil (or garlic oil)
1 thumb sized piece of ginger, finely chopped (or you can use ginger paste from a jar)

Serves 2

Heat the oil in a medium sized casserole dish. Add the chicken, ginger, turmeric and curry powder and stir, cooking on a low heat for 1 minute.

Pour in the rice, vegetables and stock and give everything a good stir. Bring the pan up to a low simmer and then cover and cook for about 20 minutes, stirring occasionally to ensure nothing sticks to the bottom of the pan (or pop the whole covered dish into the oven and bake for 20 minutes at 180C).

Remove the pan from the heat and serve garnished with chopped mint or coriander.

FODMAP Friendly Recipe: Spinach, Pepper and Bacon Frittata

It can be a bit easy to get stuck in a rut when you are following the FODMAP diet plan. I find that I tend to stick to the same dishes, week in week out, so as to make meal times quick and easy. Frittata is one of our staple FODMAP suppers but it is easily varied by throwing in different things from the fridge. Spinach, bacon and peppers makes a nice, well balanced and IBS friendly meal but you could also try adding potatoes or other root veg. The smoked paprika gives a little spicy kick and really complements the bacon and pepper mix so don't be tempted to skip it.

Ingredients:
6 medium eggs
150g frozen spinach (or you could use wilted fresh instead)
1 large red pepper, cut into strips
4 rashers of bacon, cut into dice
1 tablespoon garlic oil
1/2 tsp smoked paprika
Black pepper and salt to season

Serves 2-3

Pre-heat your grill on a high heat. Cook and drain the spinach (I do this in the microwave) and put to one side. Beat the eggs and add the paprika. Season lightly with salt and black pepper.

Heat the garlic oil in a large non-stick frying pan and add the peppers and bacon. Gently fry until the peas are just cooked. Add the spinach and spread the vegetable mixture out evenly across the pan, then pour the beaten eggs over. Cook the eggs over a low heat until the frittata looks just set with firm edges and a slightly liquid centre.

Put the pan under the grill and cook until the frittata has puffed up and is golden all over

Cut into wedges and serve.

FODMAP Diet Recipe: Thai Butternut Squash Soup

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.


Ingredients:
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.

FODMAP Diet Pasta Recipe: Classic Carbonara

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. 

Ingredients:

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 

Serves 2

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 

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.

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.


Ingredients
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.

FODMAP Posh Parma Ham Chicken

There are lots of FODMAP friendly ways to flavour food without using garlic,onion or other ingredients that are not part of the FODMAP plan. Herbs and spices can perk up almost any dish and many are traditionally believed to help IBS and digestion (although the science is sometimes more sketchy). This simple chicken dish looks impressive and uses basil tucked under the parma ham for great flavour. 

Ingredients:
4 skinless chicken breasts
4 slices parma ham
8 large basil leaves (or sage)
1 tablespoon olive oil
Black pepper

Heat the over to 180C.

Take each chicken breast and place two basil leaves on it. Then wrap the parma ham around the chicken breast, covering the basil and tuck the ends underneath. Repeat with the other three chicken breasts.

Place them all on a non-stick baking tray, brush lightly with olive oil and season with black pepper.

Bake for 25 minutes or until chicken is cooked through. Serve with baked potatoes and green beans for a FODMAP-friendly dinner.

FODMAP Spiced Butternut Squash Soup

Here is a lovely FODMAP friendly soup recipe. Spices don't need to be IBS aggravating - some gentle, aromatic flavours can add real depth and act to soothe your stomach. Serve this with gluten-free bread for a tasty FODMAP diet lunch.

Ingredients:

500g peeld butternut squash (I use ready chopped, you could also use squash and sweet potato mixed)
1 medium sized, thin-skinned potato
700ml chicken or veggie stock (Kallo cubes are really good)
1tsp smoked paprika
1tsp turmeric
1tsp cumin
1 tablespoon olive oil

Roughly chop the potato and squash into cubes. Add the oil to a large pan and  gently heat. Add the squash, potato and spices and gently fry for 3-5 minutes until very slightly coloured.

Then cover with the stock and bring to a low simmer. Cook for 20-30mins or until the vegetables are soft.  Whizz up with a hand blender and serve.

FODMAP Diet Friendly - Lime and Ginger Salmon

As meat and fish are simple things to eat on the FODMAP plan, it is useful to have some reliable ways of making them more interesting. FODMAP or IBS diet friendly marinades mainly need to avoid using onion or garlic but that doesn't need to mean that they can't still be very flavoursome.This marinade packs a punch but also includes IBS-soothing ginger.You can make up extra of the marinade and store it in a jar in the fridge for about a month or so. I like to serve this with jasmine rice and pack choi dressed in sesame oil for a great FODMAP dinner.


Ingredients:
2 fillets salmon
1 tablespoon brown sugar
1 teaspoon ground ginger
1 teaspoon fresh grated ginger
Juice of 1/2 lime
1/4 tsp salt

Serves 2
Mix together all the ingredients except the salmon to make the marinade. Pour over the salmon fillets and allow to marinade for at least 20 minutes.

Line a grill pan with foil and heat grill to medium-high. Wipe excess marinade of salmon and place on pan. Grill for about 8 minutes or until the centre of the salmon is just opaque.