miso pot noodle

miso soup

 

This is perfect for when you need a quick packed lunch and all you have is unappealing leftovers.

You will need:
1 x pack rice noodles
selection of steamed and legal veg
1 x green part spring onion
2 x tbsp miso paste

 

Add all ingredients to a bowl / tuppaware. Just add boiling water when ready to eat and cover for three minutes to let the noodles cook and the miso come alive. Easy, healthy, filling and delicious. What more could you ask for!

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pimp your porridge

porridgetopping

One of my favourite breakfasts has to be oat bran porridge made with almond milk (admittedly this is nicer with the sweetened version).

It’s a lot tastier than you’d think, quicker to make than porridge oats and a good way to amp up your fibre. I find it much easier to digest too. I topped this one with 1 tbsp flax, my homemade buckwheat granola and some frozen berries.

chilli soy salmon, griddled veg & King Soba sweet potato buckwheat noodles

salmon noodles

I love salmon … and I love recipes that are of the asian persuasion. So here’s a dish I do frequently. It isn’t fancy but its quick and tasty and 100% FODMAP free.

You will need:
1 x salmon fillet
1 x portion sweet potato buckwheat noodles (or regular wheat free soba)
1 x handful green beans
1/2 pepper

for the marinade:
1 tbsp soy sauce
a big squeeze of lime
1 x chilli, chopped
1 x teaspoon toasted sesame oil

vegetablesMake the marinade in a medium sized bowl and give it a taste, messing with the quantities as you like. Add the salmon. Let it sit for an hour or two, spooning sauce over it every now and then.

When you’re almost ready to eat, griddle the veggies in a little sesame oil in a hot griddle pan. Put to one side. Then add salmon to the same pan, spooning some of the sauce over. Leave for a few mins depending on size of fillet, just keep an eye on him.

Cook your soba noodles according to instructions (they usually take just a few minutes).
Turn your salmon when it looks half cooked and spoon the rest of the sauce over, to be sure it doesn’t dry out.

Serve it up with some lime.

caponata

caponata

Caponata is a Sicilian aubergine stew with countless variations. There is supposedly some rivalry over which families and towns in Sicily make the best and recipes vary greatly from place to place.

You can mess with the recipe quantities to your taste, there are countless ways to make it, but the essential elements you should keep are aubergine, tomato and the sweetness that comes either from sugar or red wine/balsamic vinegar. It’s a sweet and slightly sour tomato based stew and it’s divine. Depending on where you are in Sicily, you’ll see capers, raisins, pine nuts and celery thrown in too. It’s a more the merrier type situation in my eyes.

You will need:
1 x aubergine
2 x cans plum tomatoes
2 x sticks celery
1 x handful fresh basil
1 x handful toasted pine nuts
1 x handful capers (soak in water if they’re salted)
1 x handful raisins
a splash of red wine vinegar (can also use balsamic)

Cut the aubergine into 2cm cubes and fry it. When they’re cooked, after about 15/20 mins, add the plum tomatoes and break up a bit if need be. Add everything else and put the lid on, cooking for about 40 mins.

The key with caponata is not to stir it too much, you don’t want it to get mushy. Just let it do it’s thing and add more vinegar or sugar to taste. It’s a dish best served cold believe it or not, so it’s lunchbox friendly.

Ciao.

homemade low FODMAP granola

granola

This is my low FODMAP go-to granola recipe. I like to make it in batches that last about a month, it keeps really well and lasts ages.

You will need:
1 x cup porridge oats
1 x cup buckwheat groats
1 x cup mixed seeds
handful flaked almonds
handful raisins
1/2 cup maple syrup
1/2 cup golden syrup
1 x tsp cinnamon
100g butter
1 x tbsp coconut oil

Soak buckwheat groats for an hour, then drain. Mix them with the oats in a large bowl.

Melt the butter and coconut oil in a pan. Mix in maple syrup, golden syrup and cinnamon.

Add oats and buckwheat to the liquid mixture and pack into a shallow roasting tin. Bake on a low heat for ten minutes, then remove, stir around and add the seeds.

Bake for a further fifteen mins, just keeping an eye on it so it doesn’t catch. At the very last minute, add the flaked almonds and bake for a final five mins. Take out and leave to cool, it’ll crisp up a little more, at which point you can add your raisins. Store in an airtight container.

kedgeree

kedgeree

This is something delicious that my auntie whipped up – inspired by a nice piece of smoked haddock from our fishmonger. It’s not as complex as some kedgeree recipes but if you want something really flavourful, that’s dinnertime and leftover lunchbox friendly, filling, nutritious and delicious – this is your guy. It’s an Indian breakfast curry – and I could definitely eat it for breakfast, it’s so good.

You will need:
60g per person Basmati rice (and we added some of our red rice for texture) ¼ tsp turmeric
1 x cinnamon stick
1 tsp curry powder
2 x bay leaves
knob of butter
750g smoked haddock fillets
1l chicken/fish stock, preferably fresh and no onion allowed
3 eggs (hard boiled)
green parts of 2 x spring onions (optional)

In a pan, melt a knob of butter. add the turmeric, a small cinnamon stick if you have, curry powder and a couple of bay leaves. Let this infuse a little bit and then stir in your rice (basmati only – cook additional colours separately if using)

Add your litre of stock – be it chicken or fish and let it do it’s thing, gently forking every now and then.

Bring a pan of water to the boil and add your haddock and simmer for four mins. Whack the eggs on to hard boil for ten mins. Remove haddock, and peel away any bones/skin. Flake the fish. Back to the eggs… when they’re done, dunk in cold water and peel off the shells. Chop them up.

Once your rice is cooked, drain and mix in your egg and haddock and season as required. Serve with a big ol’ lemon slice.

raspberry sorbet, berries & dark chocolate

sorbet

The low FODMAP diet is so restrictive. Especially when it comes to sugar. But I find ways of eating pudding, of course, as I have such a sweet tooth. When my family reach for the frozen yoghurt/ice cream some evenings, I turn to sorbet. One of my favourites is raspberry sorbet, which is delicious topped with berries and some crushed raspberry filled dark chocolate. Little bit of glucose in here but sometimes you just need a little lift and I don’t think the amounts are too shameful! Better than diving into a gluten-filled dessert at least.

baked salmon & quinoa, feta, lemon and courgette salad

Baked salmon & quinoa, lemon, feta & corguette salad

You will need:
1 x salmon fillet
knob of butter
splash of white wine
half a lemon

For the salad:
1 x courgette, ribboned
¼ pack feta
2 tbsp quinoa, cooked
handful mixed seeds, toasted
olive oil
handful fresh mint and parsley.

Place the salmon fillet on a foiled lined baking tray with butter, a squeeze of lemon, a splash of white wine, sprinkle of salt and a lemon slice. Bring up the foil to make a parcel, pop in oven for about 15 mins.

Cook your quinoa up and then drain and add courgette ribbons. Crumble in the feta and add toasted seeds and herbs. Add a lug of olive oil and a generous squeeze of lemon, seasoning to taste. This is a low FODMAP take on Leon’s superfood salad – but it’s taken a slightly warmer direction, admittedly with a little less bite – but still gorge and great to take on the go too.

oat bran porridge

Oat Bran Porridge

This is oat bran porridge, made with almond milk on the hob. It takes about three minutes and I find it more filling than porridge made with oats (and easier on the tum!)

I like to top this with a dollop of ginger yoghurt (allowed if less than 2 tbsp) and some homemade buckwheat granola.

thai black rice & prawn salad

thai black rice prawn salad

thai black rice & prawn salad

For the salad:
2 x cups black rice
1 x handful of cooked prawns
2 x carrots, ribboned
3 x spring onions (green parts only), sliced
1 x handful green beans
1 x handful black sesame seeds

For the dressing (mess around with the quantities, to taste – add some olive oil in with the sesame oil):
glug olive oil
1 tbsp sesame oil
1 tbsp rice wine vinegar
2 tbsp soy sauce
1 x thumb ginger, grated
generous squeeze of lime

Rinse & cook the rice according to packet instructions, usually 30 mins.
Add the remaining salad ingredients to the rice when cooked. You might wish to fry off your carrots, prawns, beans etc before adding.

Combine the dressing ingredients and dress the salad, and sprinkle with sesame seeds.