Fodmap cookbook

Low-FODMAP, Gluten-free, Dairy-free Pancake Recipe – With Chocolate Orange or Goats Cheese & Walnut Fillings.

Shrove Tuesday, Mardi Gras, Pancake Day – it always comes as a surprise – consider this advance notice, it’s the 28th February – you’re welcome!

My brother is a something of a pancake king, not a crepe or an American style pancake but a slightly thicker British-style pancake. When you make pancakes you have to allow for the first pancake to go wrong. When I was younger we christened this practise pancake ‘Sporran’. No idea why, it’s one of those ‘family sayings’ that is met with blank looks from outsiders!

Classic lemon and sugar

Classic lemon and sugar

Either eat your pancakes with lemon and sugar or with one of the two filling suggestions. I’ve used two specific ingredients – Mature Goats Cheese and Clementine Jam – the supplier details are below. The recipe is very easy to double or treble. You can freeze pancakes in an airtight container with greaseproof paper between the pancakes. 

Makes 6 pancakes and a sporran.

110g gluten-free plain flour blend.

2 large eggs

280ml coconut milk

Pinch of salt

Up to 1 tbsp. sunflower oil for frying

Using a balloon whisk, whisk together the eggs and coconut milk. Sift the flour and salt into a separate bowl and make a well in the centre. Pour the eggs and milk into the well and whisk until blended. Allow to stand for 20 minutes.

Heat a large frying pan over a medium high heat (5/6 on my hob). Put a teaspoon of oil into the pan, swirl it around then wipe the excess away with paper towel. Pour 1/3 cup of batter into the pan and immediately tilt the pan, swirling the batter until it covers the bottom of the pan in an even layer. Cook until the pancake is lifting from the edges and set on top, about 1 minute. Using sleight of hand or a fish slice flip the pancake and cook for a further minute until the pancake slides free around the pan.

If you are keeping these warm, place on a plate in a warm, not hot, oven and layer the pancakes with greaseproof paper. Lightly grease the pan again, using a couple of drops of oil and the paper towel and repeat until all the batter is used up.

Cheese and Walnut Pancake-1.jpg

Goat’s Cheese and Walnut Filling

I have already waxed lyrical about the joys of St. Helen’s goat butter and cheese, not least because unlike some goats’ products it doesn’t taste of goats! Have you tried the mature version of their cheddar type cheese yet? It’s delicious! See here for details. You can use other sorts of low-FODMAP friendly mature cheese, or a chevre but I do so love the walnut/ goat’s cheese combo.

 

Per pancake

40g goats cheese

20g walnut pieces

Handful of finely chopped curly parsley.

When the pancake is cooked, cover one half in cheese and walnuts. When it is just starting to melt, slide out of the pan onto a warm plate. Scatter the parsley over the cheese and flip the other half over the filling. You can do this with a ready cooked pancake by reheating it in the pan before covering with cheese.

Clementine Jam and Chocolate Chip Filling

A pancake that tastes like Jaffa Cakes? Yes please! I get my Corsican clementine jam from French Flavour. Clementines are thankfully low-FODMAP and the rest of the ingredients are FODMAP friendly. Although untested, it’s closest relatives are marmalade or strawberry jam both of which have a portion size of 2 tbsp. You could use another orange jam or marmalade but I can’t guarantee it’ll be as Jaffa-Cakey!

Per pancake

1 tbsp. clementine jam

15g dark chocolate chips

When the pancake is cooked, spread the jam over one half and sprinkle the chocolate chips on top. When the chips are just beginning to melt, fold the other half of the pancake over and slide onto a warm plate. . You can do this with a ready cooked pancake by reheating it in the pan, before adding the filling.

I have not been paid to endorse these products but I've found them and enjoyed them - I hope you do too! 

Low FODMAP servings

UHT Coconut milk – 125ml

Eggs – high in protein and do not contain carbohydrates

Flour – My flour by Dove’s Farm is a blend of rice, potato, tapioca, maize and buckwheat

Sunflower Oil – high in fat and does not contain carbohydrates

Walnuts – 30g

Cheese – 40g hard and a goat’s cheese such as chevre are high in fat so low in FODMAPs. Do check your individual cheese if you are using a different sort.

Clementine Jam – Marmalade is 2tbsp, Strawberry Jam is 2tbsp. Check your ingredients for high fodmaps.

Dark Chocolate – 30g

Roast Radishes Recipe - Low-FODMAP and a whole new shade of pink

I love the colour-way of a radish; bright fuschia globes with a crisp white interior standing out on any salad platter. But how best to eat a radish in February? I have boiled radishes in broths but they lose their colour. Roasting radishes however, brings an entirely different shade to my gastronomic colour-scheme. They become pink, so terribly, terribly pink! It’s worth mentioning they taste nice too, slightly peppery, ever so slightly crunchy and slightly sweetened by the experience. Serve with baked fish for the prettiest little plate you ever did see.  

Serves 4

250g radishes, topped and tailed

1 tbsp. extra virgin olive oil

Large pinch of sea salt flakes

1 tsp. fresh thyme leaves

Few grinds of black pepper

 

Preheat the oven to 225°C.

In a small baking tin, toss all the ingredients together. Bake for 15 minutes, turning over halfway through. If the radishes are particularly large you may need to bake for a further 5 minutes. Serve on a warm plate.

Low-FODMAP servings

Radish – FODMAP’s were not detected in this food. Eat freely and according to appetite.

Olive oil – high in fat and does not contain carbohydrates

Salt, thyme, pepper – FODMAP safe

 

 

 

Low-FODMAP Chocolate and Raspberry Pudding Cakes - gluten-free and vegan recipe.

Ahh, Valentine’s Day. I’m of the mind you shouldn’t restrict your romance and affection to one day a year. However, my daughter has other ideas and feels grand gestures should be compulsory. Therefore, I shall be demonstrating my love and affection to my family by making these low-fodmap, gluten-free, vegan, chocolatey-raspberry treats. In return they can show their love and affection to me by not bickering and doing their homework without me having to nag.

I’m using frozen raspberries as they’re readily available. You need to have 9 fairly good-looking ones for the tops but the others can be a bit battered. When using coconut cream, empty the can or tetrapak into a bowl first and beat with a spoon to thoroughly combine, before weighing out. Any unused cream can be kept in the fridge in an airtight container. Please do not panic if the tops go cracked – they’re going to be smothered in choccy topping. FODMAP friendly portion sizes at the bottom.

Squidgy

Squidgy

Makes 9 cakes

85g gluten-free self-raising flour blend

100g dark 72% chocolate, very finely chopped

85g dairy-free margarine

55g caster sugar

1 tbsp. golden syrup

125ml UHT coconut milk

36 frozen raspberries

160ml coconut cream

Pre-heat a fan oven to 150°C. Line a muffin tin with 9 paper cases and place 3 raspberries in the bottom of each case.

Sift the flour into a bowl and make a well in the middle. In a small pan, melt the margarine, sugar, golden syrup and milk over a low heat. Stir with a wooden spoon as it warms, do not let it get hot. When it no longer feels grainy on the spoon, stir in 30g of the chocolate and remove from the heat. Keep stirring until it is all combined and melted.

Pour the chocolate mixture into the well in the flour and whisk well with a balloon whisk. Pour the batter into a jug then pour over the raspberries, splitting the mixture evenly between all 9 cases. Bake for 25 minutes. When baked, leave to cool in the tin.

Place a tightly fitting heatproof bowl on top of a pan of simmering water. Add the coconut cream and stir until it is smooth and just warm. Stir in the remaining 70g of chocolate until it just starts to melt then remove the pan from the heat. Continue stirring until it is completely smooth. Remove the bowl from the pan and leave to cool for 10 minutes. Whisk for 5 minutes using an electric hand-held whisk.

Keeping the cakes in the tin, spoon the chocolate on the cakes to as near to the top of the cases as you can. Leave to cool and set. Lift the cakes out of the tin using a palette knife. I like to remove the paper cases before serving. Place a ‘good-looking’ raspberry on the top and if you’re feeling fancy, sift over a little icing sugar.

Low FODMAP servings

Dark Chocolate – 30g

Margarine – 19g

Sugar – 14g

Golden Syrup – ½ tbsp.

UHT Coconut milk – 125ml

Raspberries – 10 berries

Coconut cream – not yet tested but it is processed in the same way as coconut milk so it is likely to have a similar results. It’s high fat content means it is possible it could be even lower in FODMAPs

This is a sample of how we do Valentine's Day - Homemade Moomin Cards. Like our family sayings - I have no recollection how we started this but after 16 years we're amassing quite a collection! They no longer look like Moomins but strange creatures that find themselves in a variety of unusual situations. 

This is a sample of how we do Valentine's Day - Homemade Moomin Cards. Like our family sayings - I have no recollection how we started this but after 16 years we're amassing quite a collection! They no longer look like Moomins but strange creatures that find themselves in a variety of unusual situations. 

Baked Swede ‘Chips’* (Rutabaga) - Low-FODMAP, gluten-free recipe

I’ve lost track of the times I’ve had social media conversations about swedes (that’s the root vegetable, not the Scandinavians!) Outside of the UK this root vegetable is known as rutabaga, from the old Swedish word ‘rotabagge’ which roughly translates as ‘short, stumpy root’. Sounds so appealing! Parts of the UK call these swedes (from ‘Swedish turnip’) but some areas call this a turnip (not to be confused with white turnips.) In Scotland they are called neeps, unless you’re in an area where they’re called baigie or tumshie. Confused much?!

If nothing else, this complex introduction shows how deeply ingrained this useful vegetable has become in British cuisine since C18th. I’ve added the ubiquitous turmeric to really bring out the colour of the golden flesh. The strong flavour of the swede can take the fragrant punch of the rosemary.

Now the difficult portion control bit - a low-FODMAP serving is 65g. An average swede is 800g. I have chosen to cook the entire swede as my family are happy to eat more than I am allowed. There is also the option to freeze any leftovers. I layer mine between greaseproof paper in an airtight container. Keep the chips apart and it will be quicker to defrost a single portion to add to a lunch. As a guide, I weighed the chips and 5 1x8cm chips came in as a low-FODMAP serving.

These work well as a side to my Cheese and ‘Onion’ Potato Bake.

Swede Chips with Termerick and Rosemary-104.jpg

800g swede

1.5 tbsp. olive oil

1 heaped tbsp. fresh rosemary needles

½ tsp. turmeric

½ tsp. sea salt flakes

¼ tsp. freshly ground black pepper

Pre-heat a standard oven to 220°C. Peel the swede and cut into 1cm wide chips. Place the oil in a large baking tray, add the remaining ingredients and turn everything over until all well covered and in one layer .

Bake for 30 minutes, turning over halfway through.

*I could have gone on about the international differences in ‘chips’ but it felt like a bridge too far. I mean a British style chip as opposed to a ‘crisp’…

 

Buttered Fish Broth - Low-FODMAP recipe

Thankfully butter is low-FODMAP and I feel no fear about throwing it into my food at the slightest opportunity. If you are a ghee advocate then do please substitute for the butter. The benefit of this dish is that it does not require a fish stock. As the hot water reduces it almost emulsifies with the butter to turn it a delicate, primrose yellow. The flavour will intensify as it reduces. As an addendum, I have made this with a frozen fish portions putting the frozen fish straight into the water. I can’t say it has altered the flavour at all, but it has made my life easier when I’ve forgotten to defrost any fish! I’ve given you the recipe for 2 portions, as I’ve realised not all of you are feeding a family of four, but you can easily multiply the recipe. I serve this on its own for a light meal or in a bowl over rice for a main meal, (see picture for both options). If you can find some good low-FODMAP crusty bread, it works as a delicious mop for the yellowy broth. 

In light of the news of vegetable shortages, I've had to rethink this month's recipes! If you cannot find baby spinach, look for some homegrown perpetual spinach. It will need a good wash, tough stems removing and a slightly longer cooking time but will still be terrifically good for you.

Right-hand bowl is without rice, left-hand bowl is with rice

Right-hand bowl is without rice, left-hand bowl is with rice

2 portions of firm white fish such as haddock or cod each weighing between 120g-150g

700ml water

Bay leaf

2 large sprigs of thyme

8 peppercorns

40g butter

120g peeled diced carrot

70g baby leaf spinach

Small handful of basil, shredded

Salt and freshly ground black pepper for seasoning

 

If you are serving with rice, start cooking this while you prepare the broth. Warm two soup bowls.

Place the fish in a medium sized pan with the bay leaf, peppercorns, thyme and water. Bring to the boil, cover and turn down to a simmer for 6-7 minutes, until the fish flakes easily. It is difficult to be exact, as the cooking time will depend on the thickness of the fillet.

Using a slotted spoon, remove the fish from the pan and place in a soup bowl. Skim out and discard the peppercorns and bay leaf from the water. Add the butter and carrots to the pan and bring to the boil, uncovered. Reduce the water by half, stirring occasionally to blend the butter. Meanwhile, flake the fish by hand, removing any skin or bones

When the broth has reduced, stir in the spinach and basil. Cover and allow to wilt for a minute. Remove from the heat. Take out the woody thyme sprigs but leave any thyme leaves. Add the flaked fish back into the pan then taste and adjust the seasoning. If you are using rice, place a portion in each bowl before sharing the broth between the bowls.

Low-FODMAP servings

Fish is high in protein and does not contain carbohydrates.

Butter is high in fat and does not contain carbohydrates.

Carrot – Eat freely and according to appetite – suggested serving 61g.

Spinach – 38g

Basmati rice – 190g (I used 150g of cooked basmati rice as a serving)

Basil – 16g

 

Hearty Adaptable Soup-Stew with Turmeric - Low-FODMAP recipe

A winter-warmer I’ve been eating at any given opportunity. Although the recipe seems like a very basic vegetable soup, the herbs and spices all have their nutritional place.

I deliberately don’t add the ‘protein of choice’ until the end. You can portion up the soup and freeze for quick, filling lunches. By adding your protein just before serving, you can ring the changes and have a different lunch each time; simply re-heat the soup-stew and stir in. We still have air-dried ham leftover from Christmas which I diced up to use for the picture. You can of course use a mixture of several proteins. I hope you will experiment and see how adaptable this soup is!

Serves 6

1 litre stock chicken, beef or vegetable stock or if you have some, bone broth.

1 tbsp. coconut oil

240g carrots, peeled and diced

220g parsnips, peeled and diced

Thyme, 5 sprigs

440g potato, peeled and diced (all rounders, such as Desiree)

2 tomatoes, each cut into 8

3 sage leaves, shredded

½ tsp. ground black pepper

¼ tsp. sea salt flakes

3 sage leaves shredded

½ tsp. turmeric

Very large handful of curly leaf parsley finely chopped (30g of leaves)

 

The following measures are given per person. Add to heat through, before serving.

70g chopped, cooked chicken, beef, ham, turkey or pork

46g well rinsed, canned lentils

42g well rinsed, canned chickpeas

40g air-dried ham

 

Warm the coconut oil in a large pan over a medium high heat. Add the carrots, parsnips and thyme sprigs, and cook for 3 minutes, stirring regularly. Add the potatoes, tomatoes, sage, turmeric, pepper and salt before cooking and stirring for a further 2 minutes, making sure it doesn’t catch on the bottom of the pan. Stir in stock, cover and bring to the boil before turning down to a simmer for 20 minutes. Remove the woody thyme stalks. The soup will be cooked now but if it needs to stand for a while, it won’t harm, the flavours will simply mellow together.

If you are freezing this, stir in the parsley and cool fully before portioning it up. If you are serving now, add your chosen protein to heat through and stir in the parsley at the last minute.

Low-FODMAP servings

Parsnip - Eat freely and according to appetite – suggested serving 62g.

Carrot – Eat freely and according to appetite – suggested serving 61g.

Potato - Eat freely and according to appetite – suggested serving 122g.

Tomato – Common, eat freely and according to appetite – suggested serving 119g.

Canned chickpeas – 42g

Canned lentils – 46g

Meat is high in protein and does not contain carbohydrates. Check ingredients of processed meats for high-FODMAP ingredients.

Low-FODMAP Cheese and 'Onion' Potato Bake - Yes, FODMAP friendly onion flavoured recipe!

ONION?! A low-FODMAP blog suggesting an onion recipe? Have I not read the guidelines?!

Well yes dear readers I know the guidelines but I also know that oil and water don’t mix. The FODMAPs in onion responsible for making our tummies miserable are oligos-fructans and they remain in the water of the onion (or garlic). By infusing oil with onions and then discarding the onions, the oligos-fructans stay with the water, in the onion, in the bin. There are many how-to videos about how to infuse oil all over the internet. (No-nonsense eHow example hereYou can certainly use the oil straight away but do take care particularly when making your own garlic oil. It is fine to use straight away but there is a risk of botulism if you store it for more than 3 days. 

Although I use shop-bought garlic infused oil regularly, onion oil is one I have to make. Imagine how thrilled I was to receive a bottle of Cobram's roasted onion infused extra virgin olive oil, bringing Australian sunshine to our British chilly midwinter. I love ‘playing’ with new ingredients, one of my little games tasted just like cheese and onion crisps – I didn’t realise that I had even missed cheese and onion crisps! Realising whatever I was going to do with the oil was now going to have to include cheese, I set to work.

Crunchy on top, squidgy in the middle.

Crunchy on top, squidgy in the middle.

You can get ahead of yourself and boil the potatoes the day before. The dish involves very little effort, 20 minutes boiling, 15 minutes baking and only 3 minutes actively assembling. I simply serve this with a Help-Yourself Salad Platter, which can be prepped while the potatoes bake. You should also know, this makes delicious leftover-lunches.

1 kg charlotte potatoes (you could also use Jersey Royals, or another waxy new potato)

240g mature Cheddar cheese, grated

1 tbsp. extra virgin olive oil

3 tbsp. onion infused extra virgin olive oil

1 tsp. fresh thyme leaves

Freshly ground black pepper

Pre-heat a standard oven to 240°C. Boil then simmer, the whole potatoes for 15-20 minutes until they are tender to a knife-point. Drain the potatoes then stand them in a colander for 5 minutes to cool and dry.

In a large baking dish (mine measures 28cm x 19cm), put the olive oil with one tablespoon of the onion oil. Tip the dish to cover the base in the oil. Tumble the potatoes into the dish and press lightly with a potato masher until the skins have burst and there is an even layer of crushed potatoes. Sprinkle over two thirds of the cheese, the thyme, the remaining onion oil and black pepper to taste. Using your hand, turn everything over until it is thoroughly jumbled. Sprinkle over the remaining cheese.

Bake for 15 minutes, until the top is golden and crunchy. 

Low-FODMAP servings

Potato - Eat freely and according to appetite – suggested serving 122g.

Cheddar Cheese – 40g

Olive Oil is high in fat and does not contain carbohydrates.