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.

Ingredients:
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.

FODMAP Diet Plan Christmas Chocolate Pots

Are you planning on sticking to the FODMAP diet plan over Christmas? I'll be posting a few menu ideas over the next few days and tips on how to navigate the party buffet whilst sticking to the FODMAP food list, but first I wanted to share with you a very quick, festive dessert recipe. 

The name chestnut is something of a misnomer. Chestnuts aren't like other tree nuts, they are rich in starch and low in fat. Flour made from chestnuts is used to make gluten-free cakes and breads, whilst the whole nuts make a great addition to pastas, risottos and soups. Chestnuts are generally ok for those following the FODMAP plan but you may want to stick to a small amount at first if you are worried they might trigger your IBS.

Ingredients:

400g tin unsweetened chestnut puree

150g dark, dairy free chocolate

2 egg whites

1tsp vanilla extract

½ tsp cinnamon (optional)

1 tablespoon icing sugar (optional)

Serves 8

Melt the chocolate in a large bowl either over a pan of boiling water or in the microwave on a low heat. Once the chocolate is molten, stir in the chestnut puree, vanilla extract and cinnamon and mix until well combined. Allow the chestnut and chocolate mixture to cool for 5 minutes. Whilst it is cooling, whisk the egg whites until they form stiff peaks then gently fold  

Taste the mixture and add in the icing sugar if you would like it sweeter.

Spoon into little dessert glasses and leave to chill for at least 2-3 hours before eating.

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.