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 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