fodmap recipe

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

Slow Cooked Pork Shoulder Steaks with Low-FODMAP Vegetable Sauce

Early spring and slow-cooking go hand in glove. It’s cold and it can sometimes be a struggle to ever remember what it’s like to have a light evenings. In the evening you need a meal to be ready on your return, welcoming you back with its warming aromas. This easy dish is ideal for rice, jacket potatoes, mash or even poured over crusty low-FODMAP bread.

You can use chicken, beef or vegetable stock, do check the ingredients for high FODMAP's if you are not using homemade. If you do not have a slow cooker bake in a heavy lidded casserole at 160°C for 3-4 hours. Use 400ml of stock, checking regularly to make sure it doesn’t dry out.

That's some parsnip puree hiding in the background.

That's some parsnip puree hiding in the background.

Serves 4

1 tbsp. garlic oil

250g carrots

4 pork shoulder steaks (around 600g)

10 sprigs of thyme

480g tomatoes

250ml stock

Large pinch of salt flakes

Freshly ground black pepper to taste.

Peel and slice the carrots. Slice the tomatoes into 4 horizontally. Cut out the stalk from each top slice of each tomato. Warm the oil in a frying pan over a medium high heat. Fry the carrots, stirring often for 3 minutes. Put the carrots in the slow cooker. Fry the shoulder steaks off in the frying pan for one minute each side. Place the steaks on top of the carrots. Add the tomatoes to the frying pan and fry for a minute on each side. Scatter the thyme sprigs and salt flakes over the steaks then cover with the tomatoes. Return the pan to the heat and pour in the stock. Scrape any stuck-on juices from the bottom of the pan into the stock and pour into the slow-cooker.

Cook on low for 8-9 hours. Using a fish slice or slotted spoon, gently lift the steaks out of the vegetables onto a warm plate. They may break up a little but you can reassemble on the plate. Remove the woody thyme sprigs from the vegetables. Using a hand-held blender, whizz up everything left in the slow-cooker until smooth. Season to taste. Serve the steaks with the sauce poured over the top – yum!

Low-FODMAP servings

Common tomato – 119g

Pork –

Garlic Oil - Oil should be infused with garlic to keep the FODMAP’s out!

Thyme, salt, pepper – FODMAP safe

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

 

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

 

 

 

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

 

Orange & Polenta Biscuits - Low-FODMAP, gluten-free recipe

These delicate little biscuits make a sweet accompaniment to my favourite January FODMAP friendly fruit, blood oranges. It’s always a gamble knowing how bloody an orange will be. Some will have a beautifully mottled ruby skin but a disappointingly plain orange interior. It’s not the end of the world, as these biscuits will work year-round with any sweet orange. The biscuits will soften slightly over time so keep in an airtight container if you are not eating them straight away.

I have tried making this recipe using a fan oven but it didn’t work as well as using the oven on a standard setting. I have made this recipe 3 times and each time the mixture has made 24 biscuits, the little dollops will be very small but will spread considerably, do leave enough room. 

No filters used on this picture so use the colour of the biscuits as a guide

No filters used on this picture so use the colour of the biscuits as a guide

Serve with one orange per person. To slice the oranges, cut the top and bottom off the fruit and stand on a chopping board. Using a fearsomely sharp small, knife, cut away the peel in strips from the top to the bottom, following the contours of the orange. Cut the flesh into slices as thinly as you can. 

Not as bloody as I'd hoped for!

Not as bloody as I'd hoped for!

Makes 24 biscuits, serves 4-6

80g soft butter

70g caster sugar

Finely grated zest of ½ orange

1 large egg, lightly beaten

75g gluten-free plain flour blend

25g polenta

Pre-heat a standard oven to 180°C. Line two baking sheets with non-stick paper or silicone liners. Adjust the shelves inside the oven until they are two-thirds of the way up the oven.

In a stand mixer, or using electric beaters, whisk together the butter, sugar and orange zest, scraping down the sides of the bowl as necessary, until it is light and fluffy. Whisk in the egg, it will look curdled to begin with but continue until it looks evenly combined.

Mix together the flour and polenta and add to the rest of the mixture. Whisk again until everything is fully combined, scraping down the sides of the bowl with a silicone spatula as necessary. Using a teaspoon, place 6 small blobs on each sheet, each blob being 2cm -2.5cm diameter.

Bake for 6 minutes, until the outside has brown and the middle still golden. Remove from the oven, allow to stand on the tray for 1 minute before gently lifting off the tray with a small palette knife and placing on a cooling rack. Remove the paper or liner from the trays, and ‘reload’ with the remaining mixture. Slide the blobbed liners onto the baking sheets and bake. Do watch these like a hawk – they can turn black within a minute! Use my picture as a colour guide.

Low-FODMAP servings

Oranges - FODMAP’s have not been detected in oranges but a serving size is suggested as 130g

Polenta – cooked 225g

Check the ingredients of your plain flour blend for High-FODMAPs

Butter is high in fat and does not contain carbohydrates.

Sugar – 14g

 

Low-FODMAP & Gluten-free Quick Christmas Pudding Recipe

Gone are the days of a Christmas pudding: heavy, rich and laden with pounds of FODMAP fruit and rum. The curious thing is that the only person mourning this loss seems to be me! The children were never keen on Christmas pudding and my husband is more a cake person.

Core of marmalade :-)

Core of marmalade :-)

This pudding is more of a sponge cake. I don’t usually cook cake in a microwave* but in this instance, when every surface in our tiny kitchen is covered in pans and detritus from the main course, I simply don’t have enough hob space to steam a pudding. You can weigh all the ingredients and cream the butter and sugar ahead of time. The final assembly should take no more than 5 minutes. My family love this with custard and the children can cheerfully use the recipe from the Our House For Tea cookbook to take charge of this task. You can see how quickly this comes together in the video here but do please ignore my eyes - I was having some sort of allergic reaction!

Please don’t be confused by the quantities of flour, butter, and sugar! As an example my eggs weighed 124g so I had 124g flour, 124g butter, 62g light muscovado sugar and 62g white sugar. 

Serves 6

40g dried cranberries

2 tbsp. orange juice (not from concentrate)

30g walnut pieces

2 medium eggs

1 tbsp. coconut milk (not canned)

3 tbsp. orange marmalade

½ tsp. mixed spice

½ tsp. ground ginger

¼ tsp. cinnamon

1 tsp. orange extract

Extra butter for greasing the bowl

 

Weigh the eggs and have the same weight of

Soft butter

Gluten-free self-raising flour

 

Halve the weight of the eggs and have the same weight of

Light muscovado sugar

White sugar

 

Place the cranberries in a small bowl and cover with the orange juice and leave to soak. Grease a 2 pint microwave safe basin thoroughly with butter, if you have a lid, grease that too. Otherwise grease a piece of cling film to make a lid. Put the marmalade in the bottom in an even layer.

Cream together the butter and sugars in a mixing bowl using a wooden spoon at first then graduating to an electric hand whisk. When it has become fluffy, whisk in the orange extract. Sift the flour and spices together in a separate bowl.

Lightly beat the eggs in a separate bowl. Add to the butter and sugar with a tablespoon of flour. Whisk thoroughly, scraping down from the sides as necessary. Using a large metal spoon fold in the remaining flour until the mixture is combined. Lightly crush any overly large pieces of walnuts and fold those into the batter along with the cranberry and orange mix.

Place the batter mix on top of the marmalade as evenly as possible. Cover with the greased lid (or greased cling film) and microwave on high (800W Cat E oven) for 6 minutes.

Remove the lid, gently loosen the edges with a palate knife and place your serving plate on top. Turn the plate and pudding over together then remove the basin. Cover any mistakes you made removing the pudding, with holly sprigs or icing sugar.

I had some enquiries about whether it is possible to steam this pudding - it is! Butter a 2 pint pudding basin (one with a lip around the outside edge.) Butter a sheet of greaseproof paper and lay it on top of a sheet of foil. Make a one inch pleat in the middle of the sheets. Place the marmalade then the batter mix in the basin. Cover with the pleated greaseproof paper and foil and tie tightly around the edge with string. It is a good idea to make a string handle to lift it out of the pan with. Steam on a trivet in a large pan of simmering water that comes halfway up the basin. 

After steaming, remove the lid and string. Run a thin palette knife around the edge of the basin and turn out onto your serving dish. These pictures aren't nearly as good as the ones my husband takes but they prove it can be done! You won't have as much of a marmalade core as a marmalade topping. 

 

Perfect Roast Potatoes and Parsnips - low-FODMAP, gluten-free, crispy and golden.

A perfect roast potato is for life, not just for Christmas. I make my low-FODMAP roasties a little more festive by adding parsnips – this can help your Christmas cooking schedule, as you just need one roasting tray. Although I enjoy a maple roast parsnip as much as the next glutton, I find maple is one flavour too many on an already rich and flavourful Christmas plate. Both parsnips and potatoes have the Monash listing of 'FODMAPs were not detected in this food. Eat freely and according to appetite' - there you go guys, get roasting!

Perfect low FODMAP Roast Potatoes and Parsnips

 

You can peel and chop the potatoes and parsnips the night before and keep in separate pans of water. Do not soak them together as the parsnips will flavour the potatoes. Soaking the veg will remove some of their starchiness and make for a crispier roast potato. If you wish to be even more prepared, then you can also par-boil the veg the night before. Allow the steam to escape and fully cool before keeping in a cold place. You can substitute sunflower oil for the goose fat but it won’t be as crispy.

So here you are, crispy and golden on the outside, fluffy and sweet inside, I give you my perfect low-FODMAP roast potatoes and parsnips. You can watch my how-to guide here.

 

Serves 6

Prep 15 minutes + 1 hour roasting

1.5kg Maris Piper potatoes

500g parsnips

2 pinches of table salt

5 tablespoons goose fat

Small bunch of thyme

Pinch of sea salt flakes

 

Pre-heat the oven to 200°C/ 185°C Fan oven.

Peel the potatoes and parsnips. Cut the potatoes into similar sized pieces (if you want to be exact, each piece is between 35g and 45g!) Cut the parsnips into similar sized pieces, I usually cut the thick piece into two and the longer stem whole. See my video for a guide. Either soak the potatoes and parsnips in separate pans of cold water overnight or give them a rinse to remove some of the starch.

Change the water in the pans and add a large pinch of salt to each pan. Bring to the boil. Once boiling, boil the parsnips for 4 minutes and the potatoes for 8 minutes. Drain separately in a colander. Allow the veg to cool slightly and the steam to escape. Place the goose fat in a large, heavy-duty roasting tray and pop into the oven for a minute.

Place a lid over the colander and give the potatoes and parsnips and shake to rough up the edges. When the fat is smoking hot remove from the oven. Using a spoon, very carefully add the potatoes and parsnips. Turn everything over in the pan until it is fully coated in goose fat and in one even layer. Scatter the thyme stalks over the top of the potatoes and parsnips and return to the oven for 45 minutes.

After 45 minutes check in on the potatoes and turn over to ensure maximum crispiness. Return to the oven for a further 15 minutes, remove the thyme stalks and place into a warmed dish - I like my potatoes and parsnips to be piled high. Scrunch the sea salt flakes over the top. 

Low-FODMAP Red Cabbage for Christmas - a deep purple recipe

Red cabbage can be difficult to navigate on the Low-FODMAP diet. Although a ‘safe’ serving of red cabbage is 80g, I would struggle with this amount. Whether it’s the fibre or an extreme reaction to the oligo-fructans, any brassica in large quantities can poleaxe me. The reaction does seem slightly less severe when the cabbage is cooked. Also, I really need that deep purple on my Christmas plate. Whether you’re having goose, turkey or ham this slightly aromatic, sweet pile of purple can lift a festive plate. You can watch a 'how to' video of this super simple FODMAP friendly recipe here

Low FODMAP Christmas Red Cabbage Recipe

Serves 6

Prep – 15 minutes

250g shredded red cabbage, (core removed, shredded in 5mm slices)

6 tbsp. (90ml) water

2 tbsp. non-brewed condiment or cider vinegar

20g butter

¼ tsp. mixed spice

2 tsp. dark muscavado sugar

Large pinch of salt flakes

Large pinch of ground white pepper

 

Rinse the red cabbage and place in a small-ish lidded pan with all the other ingredients. Cover with the lid and bring to the boil over a high heat. Immediately it has started boiled turn it down to a low simmer for 10 minutes.

Remove the lid and simmer for a little longer (around 5 minutes) until the water has evaporated and the cabbage is glossy. Keep an eye on the cabbage, as it is important the pan doesn’t boil dry and burn the sugar. Remove to a warm serving dish.