Crunchy chilli beef salad

Low fodmap chilli beef salad

This is perfect when you want a healthy dinner that doesn’t compromise on exciting flavours or textures. It’s mainly raw so tastes wonderfully fresh.

I’ve included sugarsnap peas here as I tolerate fructose, but you can easily swap in any green veggies to suit you!

you will need:

1 x large high quality minute steak
1 x nest of fine vermicelli rice noodles
LOADS of greens (anything works – I’ve used sugarsnap peas but if you can’t tolerate fructose, 1/2 cup of savoy cabbage, broccoli or green beans would work – just make sure you steam the cabbage a little before adding in!)
2 x good handfuls of pea shoots or spinach leaves
1 x fresh chilli
2 x spring onions (green parts only)
garlic oil
juice of half a lime
dash of soy sauce
dash of fish sauce
sesame seeds (optional)

method:

Begin by heating your garlic oil in a pan. Flash fry the minute steak (it will need hardly any time at all!) and move to a chopping board.

Chop your chilli and spring onions finely. Dice any green veggies you’re including – simply steaming the savoy cabbage for 1 minute if using. Broccoli and green beans add nice crunch when raw, but if it’s easier on your stomach, steam a little first before adding to the dish.

Slice your steak into fine strips. Add to a large bowl with your veggies, two handfuls of pea shoots or similar, tossing in the spring onions and chilli too. Squeeze the lime juice, soy and fish sauce over the salad to your taste and mix well.

In salted, boiling water, add your rice noodles and cook for one minute. Drain these, trying to get as much water out of them as possible before stirring through the salad.

Sprinkle with some sesame seeds and this is ready to enjoy. Delicious with a beer … if you’re lucky enough to tolerate one!

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Courgette fries with dill hummus

courgette fries with dill hummus

It might be January, but even the most virtuous amongst us have need for an indulgent snack now and then. These courgette fries are healthier than they look, with a light batter crisped in the oven rather than fried.

I love hummus, and luckily tolerate GOS pretty well so don’t need to cut it out of my diet. The freshness of the dill in this hummus works really well with the sweet courgette. If you are still in the elimination phase of the diet, or know you don’t tolerate GOS, try the low FODMAP dill mayonnaise below.

you will need:

For the courgette fries:
A good handful of breadcrumbs (fairly chunky breadcrumbs work well for this batter)
1 x free range egg, beaten
1 tbsp plain flour
2 x courgettes, cut into finger sized batons
Zest of 1 lemon

For the dill hummus:
1/2 a can of chickpeas (100g)
1 tbsp tahini
1 x garlic clove
2 x tbsp good quality olive oil
Juice of half a lemon
A handful of fresh dill, chopped

Low FODMAP alternative to hummus:
Of course, to make this a strictly low FODMAP snack, skip the hummus and dip the courgette fries in a tasty dill mayonnaise instead.

For a quick dip, mix 2 tbsp of good quality mayo with a small bunch of dill and a good squeeze of lemon juice.

 method:

Turn on your oven to 200°C (180°C fan). Place some foil on a baking tray. Lay the breadcrumbs and a tbsp of flour out on two separate plates, with the beaten egg in a bowl. Grate the zest of one lemon into the breadcrumbs and season with some salt and pepper.

One by one, dip your courgette batons in flour so that they are evenly coated, then dip into the egg before rolling in the breadcrumbs. Place the batons on the oven tray and pop into the oven to bake until golden (around 15 minutes).

While they’re in the oven crisping up, make your dill hummus (or mayo, as above). To make the hummus, throw all the hummus ingredients into your food processor and blend until smooth.

Enjoy while still hot!

FODMAP diet: friend or foe?

Fodmap diet: Friend or foe?

What happens when, instead of feeling better after the low FODMAP diet … you just feel a bit worse?

I’ve been on this journey for almost two years now and this week I’ve had a bit of a revelation. Although overall the diet has helped my identify my trigger foods (which is super helpful and ensures I’m not struck down by IBS unexpectedly anymore) I’ve had a pretty annoying side effect too.

I found that after my 6 week elimination phase, which I worked through with a registered dietician, the first thing I was desperate to reintroduce was onion. Before trialling the diet, like most people, I had used onion as the base for most meals. I couldn’t wait to taste flavour in my food again!

show time

When the happy day came to reintroduce my first food, I followed my Monash guidelines meticulously and fried up a tiny portion of white onion to have with my dinner. After eating this, I started to get the most painful, stabbing stomach cramps. These were unlike any symptom of IBS I had previously experienced, and it was crippling! I was confused and upset. Onion? 

Since then, I managed to reintroduce all the food groups in turn, and found out that the FODMAP causing the symptoms I was familiar with was sorbitol. But those symptoms? They were worlds apart from the stomach cramps that onions brought on.

Since moving into eating a relatively normal diet again, I found that onions (although not garlic, also in the same fructan family as onion…) were continuing to cause me these crippling stomach cramps. Where the heck had they come from?

enough is enough

I cut onions out of my diet until this month because of the pain I was experiencing. This month, I decided to conduct a little experiment. We’ve all had disapproving FODMAP naysayers say to us  ‘but you know that if you cut something out, you can become intolerant to it, right!?’ when explaining how the low FODMAP diet works. I generally ignore this comment because, a) it’s six weeks and b) what an annoying comment.

But reluctant to say, I think they’re onto something here. Over the past month, I’ve been forcing little portions of onion into my dinners to see if this is something I can overcome. And it is.

eureka!

By introducing tiny portions of less potent onions such as shallots, then red onions, and finally white onion – I find that I can eat mammoth onion-filled portions and not have a single cramp. It’s a miracle – (and an end to the relatively joyless and antisocial experience of being onion-free).

Fodmap diet: Friend or foe?

Hello old friends.

SHOULD I GIVE IT A GO? ARE MY SYMPTOMS A MYTH?

Your symptoms are not a myth. If you started this long journey because of your IBS – don’t forget the symptoms that brought you here. What were you feeling when you started? What was usual for you, pre-FODMAP?

For me onions were a new trigger food. This was kind of weird, to have a new symptom crop up out of the blue that was so different to the  other symptoms I had been experiencing.  I would encourage anyone who has developed new, unique feeling symptoms since cutting foods out to definitely try increasing your intake of enemy foods. As always, keep your food diary close and see what you can learn.

I went through a solid three weeks of pain after eating with onion. It took a lot of persistence, but what an amazing result.

Is the FODMAP diet a good idea

 

what’s your thing?

Have any of you felt a little worse off throughout the course of the low FODMAP diet, wondering if you should have started it in the first place? I’d love to hear about all of your experiences, so please feel free to share!

 

Tasty low fodmap prawn linguine

low fodmap prawn linguine

Seafood linguine is one of my all time favourite pasta dishes. This super easy, super quick low FODMAP version featuring prawns, fresh tomatoes and chilli is so simple – really anyone short on time could knock this up in a flash. One of those great pasta sauces that takes about as long as your pasta does to cook…

you will need:

garlic oil
1 x pack raw king prawns (you can use cooked, but raw are much tastier)
1 x chilli
a good handful of cherry tomatoes
a good handful of basil leaves
a glass of white wine
zest of one lemon
big bunch of parsley

Your favourite linguine (also any gluten free spaghetti will work!)

low fodmap prawn linguine

Start by putting your pasta on to cook with some salt in the water.

Heat your garlic oil in a large pan, adding finely chopped chilli. Halve your cherry tomatoes and add to the pan once the chilli is starting to soften. Turn the heat right down and let the tomatoes cook down, so that their juices fill the pan a little. Sprinkle some salt and the zest of a lemon over this, and add your white wine. Allow this to cook off slightly and the sauce to reduce a little, probably for 5-10 minutes on a low heat.

When your sauce is starting to smell really lovely and pasta nearly done, add the prawns to the pan. These are cooked when they turn pink, and while it’s important to ensure they’re cooked through, leaving them in too long will mean that they lose all their water and shrink up quite quickly – so watch this.

Drain your pasta and add some olive oil to it (regular, not garlic). Serve into bowls and add your sauce, finishing with your fragrant, chopped parsley. No cheese required here – just enjoy this fresh, simple sauce with just a little bit of heat and another glass of that white wine!

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.

Yoghurt and turmeric lamb meatballs

Yoghurt and turmeric lamb meatballs

I often contemplate today’s lifestyle bloggers-turned chefs and think what their CVs might look like. I think  on the page would there would be emboldened sentences like :

‘created vast demand for the spiralizer: an expensive and oppressive kitchen gadget that creates noodles from previously unappealing vegetables such as courgettes’

and

‘contributed heavily to a staggering increase of the price of cauliflower during 2015’

Because do you know that that’s what has happened? Avocados and cauliflowers have become a lot more expensive lately, and it’s partly down to skyrocketing demand generated by the current health food wave driven by these wellness warriors. And that’s cauliflower guys, a vegetable previously associated only with cheese and farting; not glamorous glowing beings writing to you from their yoga mats.

I’m being cynical – however many of these glowing beings have provided a huge amount of grain free and low-lactose inspiration, which is hugely helpful to anyone on a low FODMAP diet. So it’s down to them, and indeed a real sign of the times, that I bring you cauliflower rice in my latest recipe.

We can all poke fun at it, but cauliflower rice is actually really good. You pulse up half a cauli and fry it – it takes less that five minutes and it does provide a lighter and more fresh carb alternative when you just don’t feel like rice. Cauliflower however is high in the polyol mannitol, so watch out for that. If you know you malabsorb mannitol or you’re still in the elimination phase, swap this out with the regular rice of your choice.

you will need:

For the cauliflower rice:
1/2 x head cauliflower
1/2 x lemon
garlic oil (for frying)

For the yoghurt and turmeric meatballs:
1 x packet of lamb meatballs (I used 12. You could also easily make yourself from lamb mince, but I was feeling lazy)
garlic oil / 1 x garlic clove (depending on your tolerance)
1/2 teaspoon x fennel seeds
1 x teaspoon turmeric
250ml x plain yoghurt (remember we are allowed 2 x tbsp in one serving, so this is ok)

method:

Mix turmeric powder, fennel seeds and yoghurt in a bowl. Add a dash of garlic oil, or one crushed garlic clove if you tolerate fructans. Add the meatballs to the mix, being careful not to crush them. Coat them in the mixture and leave in the fridge for about an hour.

While this is marinating you can make your cauliflower rice (or pop some regular on to boil). To make the cauli rice, just pulse it up in sections and add to a hot pan with some garlic oil. Add the zest of half a lemon, squeezing the juice in afterwards. Fry on a low heat for a few minutes until it has a fluffy texture. Empty the cauliflower out of the pan and into a bowl.

Add some more garlic oil to the frying pan, and remove your lamb from the fridge. I find it best to just fry these all up in one go and tuck into them throughout the week (if they last that long!)

Simply fry in the pan, turning gently as the coating hardens to form a sunshine-yellow crust on each side. A lot of liquid will enter the pan at first, just keep stirring this up and I really recommend eating any excess marinade as it cooks; it’s the tastiest treat and has a texture a bit like halloumi.

Once your meatballs have cooked to your liking, add to your rice and enjoy.

Life after the FODMAP diet: Part 1

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After almost two years, I’ve come out the other side of the low FODMAP diet infinitely more aware and in touch with my body’s responses to food. Like you I’m sure, I’ve kept food diaries, scoured hundreds of product labels, read countless articles and opinions and learnt entirely new limits to live within since embracing a low FODMAP diet.

In reintroducing FODMAPs into my daily life, I’ve concluded a few things from this gruelling test. The main thing I’ve learnt, thank God, is which foods I tolerate well and which foods I really don’t. Frustratingly, it also seems that some foods might seem fine one day, and totally screw me over another day. In this respect the test hasn’t been all that conclusive.

confused gif

Most annoyingly, a plate full of delicious, high FODMAP foods in groups that I have found I tolerate through reintroductions, can result in a lot of pain. This is because FODMAPs always build up in your stomach; so it doesn’t matter that I can tolerate glucose, lactose and GOS. If I wolf down a big bowl of lentils followed by some delicious chopped mango and a load of yoghurt – I’ll probably suffer due to the combination.

So my approach is to begin eating as normally as possible again, incorporating the FODMAPs that I can eat into my diet, while being conscious of my overall intake. Alongside this, something I’m trying to do now that I’ve completed my reintroductions is embrace a more balanced, gut friendly diet. This means making a conscious effort to eat FODMAP containing foods that are known to aid digestion and heal the gut. This means eating garlic for instance, and it means eating probiotics.

So today I thought I’d share a recipe for easy homemade kimchi. For those who don’t know, kimchi is a Korean dish, made from fermented cabbage with chilli, garlic, ginger and spring onions. Since trying it for the first time, I’ve been keen to try making it. It’s dead easy and will last a really long time. A tasty addition to salads and rice bowls, this probiotic miracle is rich in A and C vitamins and boosts the immune system generally by healing your gut.

Easy Homemade Kimchi

you will need:

A sealable 1 litre jar (e.g. Kilner)
Some food safe gloves (optional)
1/2 head of white cabbage, cut into chunks (this recipe is only suitable for those who tolerate GOS)
handful of radishes, sliced
1/2 cup sea salt
2 x chillis
3 x cloves of garlic (leave out if you don’t tolerate)
1 thumb of ginger
4 x green parts of spring onions (add the whole thing if you tolerate)
2 x tbsp fish sauce

method:

Slice your cabbage roughly into large-ish chunks and your radishes into thin slices. Pop in a big mixing bowl. Add the salt and massage into the veggies for a few minutes (do this with gloves on if you like). Salting the cabbage starts the fermentation process.

Next, add just enough cold water to cover the veggies. Pop a plate over them and weigh down with something heavy e.g. a bag of beans. Leave for 1-2 hours.

Make the paste easily by whizzing up the spring onions, garlic, chilli and ginger in a food processor (you can also chop by hand if you like). I love the smell of these ingredients together! I genuinely don’t remember the last time I cooked with fresh garlic, so this part was really exciting. If you don’t tolerate the fructans in garlic, do not substitute with garlic oil here, but rather just leave out of the recipe.

Add the fish sauce to the paste. Drain the cabbage and radishes and return to the bowl. Add the sauce to the cabbage and radishes and mix well with your hands. I really advise wearing some gloves here if you can, or using spoons instead to be sure the smell doesn’t stick to you!

You can now transfer to your sealable jar! Pack in tightly, allowing 2cm of breathing room at the top. Seal the jar and leave at room temperature, out of direct sunlight, for 1 – 5 days. Once you start to see bubbles, the kimchi is ready and can be refrigerated.

It’s so easy, tastes totally delicious, and looks as though it might do us a lot of good! Fingers crossed… bring on the probiotics…

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Low FODMAP pecan pie

low fodmap pecan pie

Pecan pie is one of my all-time favourite puds. With a teeth-achingly sweet filling and dense, crunchy crust … one piece is never enough. That’s why this raw, natural version has made its way into my fridge lately. I guarantee it will satisfy your craving for something sweet in a more lasting way, without the crash. Stash a couple of squares in your lunchbox for the 4pm slump.

This recipe is adapted from Madeleine Shaw’s Pecan Pie Bites in her first book, Get The Glow. I really like Madeleine Shaw’s food philosophy. Her approach is a sensible, fuss-free one in a world of overly-health conscious superfood-worshippers. Her books are fab for anyone who has made it beyond the reintroduction stage of the low FODMAP diet, with countless nuggets of relevant advice. She writes with an acute awareness of digestion issues having suffered with IBS herself, and her recipes are nutritious and light without leaving you feeling deprived. If you have a few alternative stapes such as buckwheat flour and ground almonds, which, let’s face it, if you’ve been following the low FODMAP diet for any amount of time you probably have acquired, most of her recipes will be accessible to you. She’s just released her second book, Ready, Set, Glow – which arrived at my door yesterday, and I can’t wait to test out some more of her inspiring recipes.

Having been a fan of these raw ‘cheesecake’ style desserts for a little while, I couldn’t resist adapting her Pecan Pie Bites into a low FODMAP, mini cake version. Whether you bring the dish to a party in pie form or slice it into mini slabs to take to work – this pie is one to try. Swap out honey and dates for maple syrup (agave would work too) if you malabsorb fructose.

low fodmap pecan pie

you will need:

For the crust:
2 x tbsp maple syrup / agave syrup / golden syrup (or 150g x pitted dates if you don’t malabsorb fructose, soaked in a bowl of just-boiled water)
100g x pecans
50g x almonds
50g x desiccated coconut
5 x tbsp coconut oil
pinch of salt

For the filling:
250g x pecans
1 x tsp cinnamon
50ml x almond milk
2 x tbsp maple syrup (or honey, or 1 x tbsp of agave)

method:

If you don’t malabsorb fructose, you can use honey and dates in this recipe – making it more nutritious. Begin by soaking 300g of dates in just-boiled water, then taking half of your soaking dates and chopping roughly into small bits. Blitz these, plus 100g of pecans,  the almonds, the desiccated coconut, 1 tbsp of coconut oil and a pinch of salt together to form a crust. If you’re not using dates, simply substitute for maple, agave or golden syrup. You just need a sweet ingredient that binds the rest of the crust ingredients together.

Once you have a consistency that will hold when pressed, push into a round springform cake tin or shallow dish with your fingers. Pop in the freezer for five minutes to set.

To make the filling, blitz the remaining dates (or your chosen syrup) with the filling ingredients, reserving a few roughly chopped pecans. Pour over the crust and scatter the pecans over the top. Pop in the fridge to set, and then slice as you fancy or chop into squares for a tasty treat on the go.

low fodmap pecan pie

Low FODMAP Thai Red Chicken Broth

Low FODMAP Thai Red Chicken Broth

There’s a little place at the end of the street I work on in Bermondsey that sells really, really good soup. I never usually buy soup for lunch because it doesn’t really move me, but I didn’t get to do my usual lunch prep last Sunday which led me to a soup that really stayed with me. I couldn’t wait to try and recreate a low FODMAP version (not least because the shallots in it gave me cramps for three whole days… I never learn).

With my weekend ritual of buying some fresh veg, roasting a chicken and making stock completed a day late, by Tuesday night stocks were replenished and I was REDDY for action.

Now, there are two very good reasons for making your own low FODMAP Thai curry pastes at home:

  1. Shop bought varieties contain garlic and usually shallots or other onion varieties, and
  2. Making it at home (unless of course you’re buying the real McCoy from a Thai supermarket or similar) yields a tastier, more authentic paste that you can use again and again. Supermarket jars are watery and far less powerful usually.

low fodmap red thai curry paste

Get your mini chopper / food processor ready! You can store any leftover paste in an airtight jar in the fridge for about a week.

you will need:

1 x stalk of fresh lemongrass
1 x red chilli (stalk removed. Leave the seeds if you like an extra kick)
1 x thumb of ginger (chopped roughly, skin removed)
2 x tbsp tomato puree
1 x pinch asafoetida powder
1 x tsp ground cumin
3/4 tsp ground coriander
1 tbsp chilli powder
2 x tbsp fish sauce
1 x tsp sugar
3 x tbsp coconut milk (reserve the rest of the can for the broth recipe below)
2 x tbsp fresh lime juice

method:

Add all your ingredients to a food processor and whizz up. You can add / take away chilli powder depending on your preference for heat / which chillies you’re using.

Once you have the paste, you can of course go on to make a curry, but this was a lighter and more refreshing option for me this week. Recipe below …

low fodmap thai red chicken broth

(pictured above)

you will need:

1 x tbsp coconut oil, for frying
3 x tbsp low FODMAP red curry paste
2 x cans coconut milk (you can use the remainder of the milk used to loosen the paste above)
2 x cups of chicken stock
2 handfuls of cooked chicken, roughly chopped
2 x peppers, sliced finely (sweeter ones like red and yellow work best)
2 handfuls of fresh coriander, chopped finely
pinch of salt

method:

Begin by adding coconut oil to a hot pan. Add the curry paste and fry until fragrant. Chuck in the sliced peppers and fry until soft.

Add the coconut milk, followed by the chicken stock. Then add your cooked chicken and a good heap of fresh coriander. Season with some salt and allow to simmer gently for about 15 minutes so that the flavours infuse nicely.

If you tolerate GOS, you can chuck in some cooked lentils, too. This made a whole load of soup that will keep well in the fridge; don’t be put off by the coconut milk curdling, just stir and re-heat the soup to its former glory.

Miss onion? Time to try asafoetida powder!

asafoetida

Just a quick post this week to sing the praises of something I’ve only recently welcomed to my kitchen. You might have heard of asafoetida powder, hailed by many as a low FODMAP onion substitute. I gave it a go recently and am pleased to confirm the rumours; this stuff really does give your recipes that  onion-y kick that the small amount of celery we’re permitted in one serving doesn’t quite achieve.

Popular in Middle Eastern and Indian cooking, asafoetida powder is related to fennel. It’s potent stuff though, you’ll only really need a pinch of it in most cases. And don’t be put off by the smell; it disappears when cooking and will give your meals a lot more depth, I promise. So far I’ve tried it in stock, cooking up lentils, risotto, soup and stews; I’m definitely a convert.

So good.

Oh and P.S. If anyone has tried garlic leaves, I’d love to hear your thoughts on how you felt – I’m looking into them as a garlic alternative but can’t find any concrete info yet on whether they’re low FODMAP. I’ll keep you all posted!