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.
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.
Finding a tasty FODMAP diet friendly dip can be a bit tricky. Most recipes or store-bought dips either use dairy or beans as a base which makes them less than ideal for IBS sufferers. This dip recipe puts an end to all that - cumin is traditionally used to soothe the digestion so this dip is not only FODMAP friendly but also wonderfully soothing for bad IBS days. I've used spring onions as the white-part is ok on the FODMAP diet but you can omit from the recipe if you know you don't get on with them. Try dipping in wheat-free bread, corn tortillas, rice cakes or sliced peppers.
Ingredients:
500g organic carrots
1 tsp ground cumin
1/2 tsp paprika (smoked if you have it)
1/2 tsp turmeric
2 chopped spring onions (green part only)
2 tablespoons extra virgin olive oil
2 tsp apple balsamic (or other good sharp vinegar)
Salt to taste
Roughly chop the carrots and put in a pan (there is no need to peel them if you have organic ones). Cover with boiling water and simmer for about 20 minutes or until tender. Drain the carrots and leave in the sieve.Heat the oil in the pan and add the spring onions, cooked carrots and spices. Cook on a gentle heat for a couple of minutes.Remove from heat and add vinegar. Puree with a hand blender (or if you prefer you can mash by hand but the texture will be less smooth) until just blended.Season to taste.
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.
