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.
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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.
If you are vegetarian or vegan the chances are that many of your staple foods, particularly your usual protein sources, are high in FODMAPs. For example, legumes (beans) are high in galactans and many of your favourite veggies may also be off limits. So what can you eat?
Firstly, you don't need to cut out all FODMAP containing foods entirely. It's important to still eat a wide variety of foods to ensure you don't develop any nutritional deficiencies. Beans, lentils and soy products are an important source of iron, calcium and magnesium for vegans and vegetarians, as well as being a key protein source.If you are strict about avoiding other FODMAP sources, small quantities of beans and lentils may well be manageable. Try to spread out the amount you eat during the day so you don't overload your system. Soy products like tempeh and tofu should be ok to eat too as they are already fermented so won't need to be fermented by your gut.
There are also plenty of other vegetarian and vegan foods that are also fine to eat on the FODMAP diet plan. Grains should form the backbone of your diet: quinoa or amaranth are both excellent sources of protein. Oats, buckwheat and spelt can also contribute reasonable amounts. Nuts and seeds are ok in moderate portions - try using different nut butters to ring the changes. If you are vegetarian you can also eat eggs and lactose free dairy products.
If you do lots of exercise or are slim, you may struggle to get enough calories on the FODMAP diet when you start the plan. I'd recommend discussing with your dietician or nutritionist your own particular needs but you could try adding a rice protein supplement if you are althletic, just make sure that it is wheat-free and doesn't contain sweeteners or additives.
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.
