This is a really tasty, light and fresh cold sauce for pasta. You can eat it on FODMAP friendly gluten-free pasta or try it on gluten-free bread for a tasty bruschetta (try my FODMAP diet friendly bread recipe here). If you are ok with balsamic vinegar (some people avoid it for their IBS and it's not strictly FODMAP friendly but generally ok because it is eaten in small quantities), then add a drizzle to the mix - it really accentuates the sweetness of the tomatoes.
Ingredients:
250 cherry tomatoes
1 T pine nuts
2 large handfuls of chopped basil
1 tablespoon extra virgin olive oil
1/2 tsp salt
Serves 2-3
Slice each cherry tomato into half or quarters (depending on size and how chunky you like your sauce). Chop the basil and add to the tomatoes. Stir in the remaining ingredients.
Serve on top of hot pasta or tossed through for a pasta salad.Tip: You can serve it immediately but the flavour is best if you let it marinade for 2-3 hours in the fridge before bringing around to room temperature about 30 mins before serving.
IBS or FODMAP diet friendly snacks can be a bit tricky to find. Most processed biscuits and cakes aren't suitable. Dried fruit is also off the list for most people trying FODMAP, although you may find you are ok with small quantities of low fructose dried fruits such as a few raisins or dried pineapple pieces .
Gluten-free crackers, lightly salted popcorn, seeds or almonds make good, healthy FODMAP friendly choices if you are eating on the go. And, if you need a sweet treat, these FODMAP-diet banana granola bars are great. Simple to make and eat on the go. They even make a good portable breakfast.
Ingredients:
2 ripe bananas
230g (1 1/8 cup) rolled oats
3 tablespoons rapeseed or sunflower oil
3 tablespoons golden syrup (or pure maple syrup - don't use honey, it is high in fructose)
1/4 tsp salt
1/2 tsp cinammon
Grease an 8 inch x 8 inch square baking tin and heat the oven to 180C (375F).
Mash together the bananas, oil and honey. Stir in the oats, cinammon and a pinch of salt.
Spoon into the greased tin and press down. Bake for 15-20 minutes or until lightly browned. Allow to cool and then cut into 8 large or 16 small bars.
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.
