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.
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.
