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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.
I'm sure many of you are planning your FODMAP Friendly Christmas menu by now so I thought I'd share some of my top recipes and ideas for a Christmas dinner that you can enjoy on the FODMAP diet. These are all easy, quick and enjoyable for the whole family - not just those with IBS or eating a FODMAP free diet. Enjoy!
Starters - Avoid things like pigs in blankets (sausages wrapped in bacon) as most will contain wheat and garlic. Instead indulge in smoked salmon on gluten free bread with lemon wedges and black pepper or wedges of fried polenta wrapped in parma ham. You could also try this delicious butternut soup recipe.
Turkey - Rub the skin with olive oil and salt. Stuff the cavity with a sprigs of rosemary. Most stuffing contains gluten so it best avoided.
Gravy - Deglaze the juices in the turkey pan with the water you cooked your vegetables in or homemade FODMAP friendly stock. Whisk some cornflour/cornstarch with 100ml of white wine and add to pan. Bring to a low simmer and cook until thickened.
Vegetables - Serve carrots roasted in olive oil with orange zest and black pepper, green beans or steamed kale, and, roast potatoes and yams/sweet potatoes. Good news for brussel sprout haters - they are not especially FODMAP Friendly ( it's the fructans; although sprout lovers can see the comments below ;)).
Christmas pudding - Christmas pudding has a huge amount of fructose-rich dried fruit in it but a dairy-free chocolate dessert, meringue or wheat free spiced cake are possible alternatives. Try these FODMAP friendly Chocolate and Chestnut pots or Almond and Orange Cake. You can also make dairy free custard (use cornstarch and almond milk) or this dairy free double cream. Homemade brandy butter is fine to eat too.
Here is a quick FODMAP friendly pumpkin pie recipe for all of you about to celebrate Thanksgiving. Pastry made with gluten-free flour is FODMAP friendly but a little more crumbly than an ordinary pie shell. Butter is absolutely fine to use but, it you prefer shortening or coconut oil will work too. Enjoy!
FODMAP Pumpkin Pie
Pie case:
2 cups gluten-free flour
1/2 cup butter, shortening or coconut oil
2tbsp cold water
Filling:
3/4cup brown sugar
2 eggs
17oz/3cups cubed pumpkin or squash
2/3 cup dairy free milk (150ml)
1tsp pie spice/ mixed spice
1tsp cinnamon
1/2tsp salt
1/4cup melted butter
To make the pastry, cube the butter or shortening (or gently warm the coconut oil) and place in a stand mixer of food processor. Add the flour and blend until the mixture resembles coarse breadcrumbs. Add the cold water slowly until the pasty just comes together into a dough. Wrap in clingfilm and chill.
Make the filling. Cook the pumpkin or squash until tender (I like to steam mine). Cool and then mash until smooth (you can use a blender or processor) Beat in the eggs, non-dairy milk, sugar. butter and spices.
Roll out the pastry into a large circle and line a 9inch tart pan with it. Prick it all over with a fork and bake in the oven for 10 minutes or until it's just beginning to go golden. Remove from the oven and let it cool for 15-20 minutes. Then pour in the filling and bake for a further 35minutes or until the pie has set.
Remove from the oven and let cool for another 30 minutes before trying to remove the pie from the tin (otherwise the whole thing will collapse). Serve.
