Low-FODMAP

Low-FODMAP Tomato Salad - (Salade de Tomates)

Low-FODMAP Tomato Salad - (Salade de Tomates)

If I was told I couldn’t eat fragrant, ripe, gloriously red tomatoes any longer I think I would cry - I would grieve for them far more than I have for any other food I have had to eliminate on the Low-FODMAP diet. You can keep your Chanel No.5; I think there is no aroma that matches the luscious, verdant smell of a greenhouse full of tomatoes in summer.

How best to celebrate the tomato? With this simple salad of course! A dish that is elegant enough to serve to others but quick enough to knock up for a snatched kitchen supper. Shush, don’t tell anyone the secret ingredient in this salad until after they have eaten. People can be peculiarly snobbish about tomato ketchup.

You can add a torn up ball of buffalo mozzarella to turn this into a more substantial lunch dish. Although I have used extra virgin olive oil here, do try using different oils such as the basil oil or Aromatic Spiced Oil for variety. Use the salad to top The Greatest Garlic Bread to make The Greatest Bruschetta Ever - divine.

I have used the Natural Grey Sea Salt with Herbs de Provence as it feels right that a tomato dish should taste of Provencal sunshine but equally the Natural Grey Sea Salt with Garden Herbs bring you flavours an English country garden. For a yeast-free version, use non-brewed condiment in place of the vinegar.

I use Chippa gluten-free Tomato Ketchup, as it is low-FODMAP, but use any good quality ketchup you can tolerate. For an entirely different smoky flavour – please use the barbeque tomato ketchup from the recipe in my book, Our House For Tea.

Serves 4 as a side dish

Prep – 5-10 minutes

4 large ripe tomatoes, at room temperature

1 tbsp. ketchup

1 tbsp. extra virgin olive oil

1 tsp. white wine vinegar

½ tsp. Natural Grey Sea Salt with Herbs de Provence

¼ tsp. freshly ground black pepper

1 tsp. finely chopped parsley (optional)

Slice the tomatoes horizontally into 5mm slices, cutting out the ‘stalky’ middle nearer the top. For this I use the end of a vegetable peeler. Lay the slices artistically in a shallow dish, putting the less attractive slices on the bottom. Whisk all the remaining ingredients, except the parsley, in a small bowl and pour over the slices in an even layer. If you are using the parsley, scatter it over the top. This salad benefits from standing for 10 minutes to mingle but it is not essential. 

 

Spinach Pasta with Roasted Vegetables and Feta Cheese - Low-FODMAP, gluten-free and very hurried!

Looks a bit lumpy but then again, so do I!   

Looks a bit lumpy but then again, so do I!

 

This very quick recipe accompanies the very quick video ‘Spinach Pasta with Roasted Veg and Feta Cheese’. So hurried in fact I didn’t have time to write ‘vegetables’. Some teatimes are destined for lateness – children’s clubs only need to slide by ten minutes and the next thing you know it’s 7.30 and everyone’s looking famished.

 

In my book ‘Our House For Tea’ (did I mention I’ve written a book?!) I extol the virtues of pre-roasting your vegetables. Specifically useful for a very late teatime when your diet doesn’t allow you the luxury of ordering a takeaway. Without wishing to sound like an infomercial, the gluten-free spinach pasta available in my shop is the marvellous – it gives you a bit of green goodness as well as not falling apart in the boiling process. Free-from mono and diglycerides of fatty acids – what are these and when did most of the supermarkets and big brands decide it was such a good idea to change their pasta recipes to be full of them?! Sorry it’s my current bugbear – the pastas were perfectly serviceable before but there’s something about mono and diglycerides of fatty acids that the Little Miss and I cannot tolerate. Grrr.. Anyway my lovely green pasta contains nothing but rice, spinach and water.

What follows below isn’t so much of a recipe as a guide of things to throw together for a ten-minute teatime. Serve with whatever salad or vegetables you can knock up in the 5-8 minutes it takes the pasta to boil. We have ½ corncobs and lettuce.

Prep 10 minutes.

1 x 250g pack of spinach fusilli pasta

1 x 400g portion of ready roasted vegetables

1 x 200g block feta cheese (we make sure ours is sheep or goat milk)

Start boiling the pasta according to the packet. Start heating the roasted vegetables through in a microwave. Warm a serving dish. When the pasta is cooked, allow to drain and place the vegetables in the pan. Add the pasta back in then crumble in the feta. Add plenty of black pepper before transferring to the warmed serving dish. Boom, tea is served.

 

 

 

The Greatest Garlic Bread, that happens to be Gluten-free and Low-FODMAP

The Greatest Garlic Bread, that happens to be Gluten-free and Low-FODMAP

Garlic Bread, gluten-free, low-FODMAP

Since eliminating garlic and gluten from your diet you may be puzzling how or why I’ve given you a recipe for garlic bread? Well, I have developed this recipe because I miss garlic bread as much as you do and some things are worth fighting for. This has held my husband in rapture. Seriously, it’s delicious and should not be over-looked by those with no dietary issues! To turn this into The Greatest Bruschetta ever, cover the pieces of cooked garlic bread with my tomato salad. When the food is this good at Our House For Tea, it makes it very difficult to bother eating out.

The FODMAPs in garlic, Oligo-fructans, are held in the water of the garlic. Science is a wonderful thing for ensuring that oil and water does not mix - oil can be infused with garlic without the oligo-fructans getting in! Consider Garlic Oil your new best friend.

If you can eat gluten, please use a ‘normal’ artisan or sourdough bread. I have cut the bread into 1.5cm wide slices.

Serves 4

Prep – 10 minutes

 

4 slices gluten-free bloomer style bread

4 tbsp. Garlic Oil

40g finely grated pecorino

1 tbsp. finely chopped parsley

¼ tsp. freshly ground black pepper

 

Under a hot grill on a baking sheet, toast the bread on one side, and then remove from the grill. Mix together all the other ingredients in a small bowl.

Spread the untoasted side of the bread with the oil mix, try and be as equal as you can then under the grill. Grill for 3 minutes until the top is looking crisp and the edges are beginning to char.

 

 

Aromatic Spiced Prawns - low-FODMAP, gluten-free and quick!

Aromatic Spiced Prawns - low-FODMAP, gluten-free and quick!

Aromatic Spiced Prawns and noodles, low-FODMAP

Two things I have found whilst on my Low-FODMAP, gluten-free adventures – a ridiculously restrictive diet means a lot of time spent cooking everything from scratch: between childcare and work, we don’t seem to have a lot of time. It’s an impossible equation.

I do find it frustrating when ‘quick and easy’ recipes include stir-fries and then list an overwhelming number of vegetables that need chopping: chopping carrots into matchstick-sized pieces can take an eternity. Bagged, ready-chopped stir-fry mixes often contain a few brown ends on the vegetables or have a curiously dried-out-yet-soggy texture. The exception to the ready-prepped veg rule seems to be ready-spiralised courgette, also know as ‘zoodles’ (zucchini noodles) or ‘courgetti’. I don’t have the space to store a spiraliser but if you do, then please use your own! In my book, Our House For Tea, I would put this under the ‘Making An Effort’ chapter – not because of the time spent in preparation but because you need to remember to buy the courgette noodles!

I’m always grateful to find a shortcut – the shortcut for this recipe comes via Aromatic Spiced Oil, next time maybe you could try garlic oil? If you can't buy a ready made oil, I'll give you the recipe for that too at the end. If you would like a more carb-heavy meal, serve over some rice-noodles that cook in minutes.

 

Serves 2 as a light meal

Prep – 10 minutes

2 tbsp. Aromatic Spiced Oil

300g courgette noodles

150g cooked large peeled prawns

Pinch of salt

Bring a pan of water to the boil with the salt. Drop the courgette ‘noodles’ into the boiling water for 2 minutes. Drain through a sieve and leave in the sieve to drain further while you heat the prawns

Shake the oil bottle well before measuring out the oil and any spices that come out, into a wide frying pan. Heat over a high heat then tip in the prawns. Cook for one minute on each side. Whilst the prawns are heating through, arrange the courgette noodles into piles on two warmed plates. Tip the hot prawns onto the courgette piles and drizzle over the pan juices over the top.

 

Aromatic Spiced Oil

1.5 tbsp. olive oil

1/2 tsp. coriander seeds

1 tsp. dried herbs de Provence (savory, marjoram, thyme, oregano, rosemary mix)

Pinch of dried chilli flakes.

Lightly crush the coriander seeds with your thumbs, they do not need to be obliterated! Mix everything together and use in your recipe.