There are lots of FODMAP friendly ways to flavour food without using garlic,onion or other ingredients that are not part of the FODMAP plan. Herbs and spices can perk up almost any dish and many are traditionally believed to help IBS and digestion (although the science is sometimes more sketchy). This simple chicken dish looks impressive and uses basil tucked under the parma ham for great flavour.
Ingredients:
4 skinless chicken breasts
4 slices parma ham
8 large basil leaves (or sage)
1 tablespoon olive oil
Black pepper
Heat the over to 180C.
Take each chicken breast and place two basil leaves on it. Then wrap the parma ham around the chicken breast, covering the basil and tuck the ends underneath. Repeat with the other three chicken breasts.
Place them all on a non-stick baking tray, brush lightly with olive oil and season with black pepper.
Bake for 25 minutes or until chicken is cooked through. Serve with baked potatoes and green beans for a FODMAP-friendly dinner.
You can buy some pretty good dairy free ice-creams but many have fructose syrup in them which makes them unsuitable for anyone following the FODMAP diet plan. Instead buy yourself a very cheap ice cream maker and keep the bowl in the freezer ready for use, you can then whip up delicious FODMAP -friendly ice cream and sorbets in minutes. This recipe uses low fat natural yoghurt which many people with IBS can tolerate as most of the milk sugars (lactose) are broken down by the fermentation process. If you find any dairy irritates your digestive system you could try using a non-diary yoghurt, just make sure it is not sweetened with fructose syrup, honey, agave or artificial sweeteners.
Ingredients:
500g low fat natural yoghurt
5 tbsp icing sugar (confectioner's sugar)
1tsp vanilla extract
Mix together the yoghurt, sugar and vanilla extract. Taste to check flavour and add more sugar or vanilla if required.
Pour into ice cream maker and churn until it reaches desired consistency. Try not to eat all at once!
Variations:
Double chocolate chip - add 2T cocoa (dutch process) and 20g grated dark chocolate (check it is dairy-free, most premium 70% cocoa solids bars are)
Lemon meringue - add zest and juice of one lemon. Serve sprinkled with crushed meringues
Coffee and hazelnut - add 1tsp hazelnut flavouring, 150ml hazelnut milk and 1 shot of espressso
Popcorn is very trendy right now. It also makes a great FODMAP, gluten-free snack. You can buy it ready made but it's surprisingly cheap and easy to make at home - you don't even need any special equipment. You can vary the flavourings depending on your mood but try the cinnamon and brown sugar version for an IBS soothing treat. You can of course eat this in front of the TV but if you bag it up it makes a great FODMAP snack on-the-go.
Ingredients:
80g popcorn maize
1 tsp flavourless oil (rapeseed is good)
Makes 4 servings
You will need a large,heavy based pan with a glass lid.
Heat the pan up on the highest flame on your hob for about 1 minute. Now tip in olive oil and the corn kernels, then cover with the pan lid.
Wait patiently for about 2 minutes, giving the pan a shake every now and again with the lid still firmly held on. Be patient.
After about 2-3 minutes the corn will start to pop. Keep it on the heat and shake the pan every 20 seconds or so until the popping calms down to about one pop every 30 seconds. Not all the corn will pop but don't worry about that - there will be plenty and if you keep heating the corn that has already popped, it will burn.
Tip the popcorn into a large bowl and stir through one of the following toppings whilst it's still piping hot
Brown sugar and cinammon - 2tsp ground cinammon and 1 tbsp soft brown sugar
Smoky paprika - 1tsp smoked paprika, 1/2 tsp ground cumin and 1tsp salt
Sweet and salt - 2tsp caster sugar and 1 tsp salt
Wasabi - 2tsp wasabi powder, 1tsp sugar and 1tsp salt
