Another delicious low FODMAP sauce!

low fodmap pasta sauce

A good pasta sauce is a great thing and when you’re following the low FODMAP diet, that’s even more true.

This easy sausage pasta recipe is a weekday favourite of mine. You can serve up on wheat free pasta, courgetti or regular pasta if you’re lucky enough to tolerate wheat!

In this recipe I tried out a new type of courgetti from a brand called Uniqueitalia. It caught my eye because it was sat with the spaghetti in store and was dehydrated to form two  nests (much like how you’d buy egg noodles). Worth a try, because the texture was firmer and so a totally different eating experience to the watery mess that can sometimes ensue with regular courgetti. You can buy these from good old Sainsbury’s, and I’d advise using both nests for one portion.

low fodmap pasta alternatives

you will need:

Serves you, another, and leaves some leftovers for lunch.

3 servings of your favourite regular or wheat free pasta, or courgetti (if you like the stuff).
1 x pack of good quality, free range sausages (I like Heck)
1 x onion, diced (leave out if you’re eliminating or don’t tolerate oligo-fructans and include a pinch of asofoetida powder instead)
2 x tins of tomatoes
1 x tsp tomato puree
1 x chilli, chopped finely
handful of fresh rosemary, chopped finely
garlic oil
parmesan, to serve

method:

Begin by frying your onion or asofoetida powder in some garlic oil. If using the powder, be careful to only add a pinch – this stuff is strong. Allow to cook down and then add your chilli and rosemary. Fry on a low heat and be careful not to burn.

On a chopping board, use a knife to squeeze the sausage meat out of its skin and then chop into meatball sized parts. This is much nicer than if you simply slice the sausages; you’re essentially creating sausage meatballs. Add all of these to the pan, and season well with salt and pepper. These sausages have less fat than cheaper ones and so you may want to add a dash of garlic oil as they brown to prevent them from burning.

After a couple of minutes, add your tinned tomatoes and stir in your tomato puree. This sauce is so low maintenance and your work here is nearly done; simply cook on a low heat with the lid off for 30 minutes. When the sauce is reduced and smelling fabulous, cook up your pasta / courgetti according to packet instructions.

Serve up your sauce with lashings of parmesan and black pepper.

low fodmap pasta sauce

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Roasted aubergine, pine nuts, cinnamon lamb

Roasted aubergine with cinnamon lamb

If you’re still managing to be good this far into January, hats off to you.  I barely made it through the first week, and I’ve been unable to resist especially delicious treats in my kitchen lately such as THE most delicious butter we picked up at a local market this morning. It will be slathered on everything.

If you are trying to keep things lighter though, this is a nice low carb, low FODMAP dish for January. It’s not too hard to put together, either – you make the stuffing whilst the aubergine is roasting in the oven. This isn’t your average stuffed vegetable though – cinnamon and cumin bring a lovely warmth. Definitely don’t skip the pine nuts! Perfect with some leaves or some chickpeas cooked with paprika and preserved lemon to make this more of a meal.

you will need:

2 x good sized aubergines
1 x small packet of lamb mince (or Quorn mince is also delicious here)
1 tsp tomato puree
1 medium onion, finely chopped (leave out if you don’t tolerate / are in elimination phase)
1/2 tbsp ground cinnamon
1.5 tsp ground cumin
1.5 tsp paprika
1/2 tsp tamarind paste
1 tsp sugar
half a lemon
handful  of parsley, finely chopped
handful of pine nuts

method:

Cut each aubergine in half and brush with olive oil and season with salt and pepper. Pop skin down in a roasting tin / dish and into a hot oven @ 200 (fan). This needs to be fairly deep, and something you’re happy to take the juices from later. Roast these for about 20 mins, making sure the flesh is cooked when you take them out.

While they’re roasting, heat some olive oil in a large pan and add your spices and onion (leave out if you cannot tolerate or are in your elimination phase). Cook on a medium heat for about 5 mins until the spices are really fragrant – but be careful not to burn them! Then add your pine nuts, and allow these to brown slightly. Add in the mince, tomato puree, chopped parsley, a teaspoon of sugar and season well. Keep stirring until the mince is cooked (this will be considerably less time if you’re using Quorn). You can also add some red wine to this sauce if you like and feel free to add some water if it needs.

In a separate bowl, add the juice of half a lemon, tamarind and some salt. Scrape out the flesh from the aubergines, being careful not to rip the skin, and add to the bowl. Mix well!

Now pop this back into the skins and top with your spiced mince filling. Pop back into the oven for 10 mins to crisp up nicely, and you’re done! Enjoy with a glass of that red.

My favourite low FODMAP pasta sauce

 

My favourite low FODMAP pasta sauce

Today I’m sharing my favourite low FODMAP pasta sauce. This really is a mid-week marvel; something you can knock up in ten minutes if you have to – but I like to let the sauce reduce for a good twenty minutes at least, to let all of the flavours really come through.

It doesn’t need much introduction … it’s a tomato pasta sauce with butterbeans, kale and anchovy – if you don’t like anchovies of course you can leave them out, or swap in with some quality pancetta. For those who can’t tolerate the GOS found in the butterbeans, you can leave these out – for me they add more texture than they do flavour. This sauce would be delicious with onion (which I can’t eat, but please do add at the start if you can), and garlic too, which I added here via infused oil, of course.

you will need (makes 2-3 portions)

a good lug of garlic oil
3 x bay leaves
1 x tin of anchovies in olive oil (if you tolerate garlic, buy the ones in herbs and garlic for a bit of extra flavour)
1 x can of butterbeans
3 x big handfuls of kale
1 x tin of chopped tomatoes
a good quality parmesan cheese

… and pasta of course – be it gluten free, wholegrain, or the delicious regular kind that I now feel blessed to be eating again. While we’re on the topic, I found a VERY delicious gluten free pasta last month – my favourite yet. You can buy it from some supermarkets in the UK, or from Dove’s Farm directly. Don’t be put off if you don’t like wholegrain pasta, I don’t either. I can vouch that this silky, brown rice fusilli doesn’t taste grainy, or dull. I’d actually opt for it over the regular kind, in many instances – like when paired with this sauce.

method:

Heat the garlic oil in a pan. If you laugh in the face of fructans, you can add garlic and onion here and fry until soft and golden. I can tolerate garlic, and not onions (more on the science behind this soon) – so I just grated a clove into some regular olive oil. Roughly crush the bay leaves in your hand and add to the pan, stirring constantly.

Chop the anchovies really roughly (they’re just going to melt away into the sauce) and add to the pan. Fry lightly for a couple of minutes. Add the chopped tomatoes, along with the drained butterbeans and stir through. If you have some to hand, you can add some chicken stock here, to add a bit more depth to the sauce.

Stir well and turn down to a low heat. Simmer for around 15 minutes, until the sauce reduces and thickens slightly. Put your pasta on to boil. At this point you can add the kale, stirring through until it goes limp. Season the sauce well, once it has thickened to your liking.

Once your pasta is cooked, drain all but a tablespoon of water from the pan, then coat the pasta with a good olive oil and stir through. Add half the sauce to the pasta (if you’re serving just yourself) and coat with lashings of parmesan cheese.

If you manage to keep hold of it, the remaining portion(s) make a very tasty lunchbox treat, which you can add to pasta again, giant couscous, extra helpings of kale… it’s pretty versatile. Tasty, too.