vegetarian

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.

 

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. 

 

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.

 

 

THE BEST Low-FODMAP, Gluten-free, Vegan Chocolate-chip Cookies!

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     Gotta catch 'em all!

Gotta catch 'em all!

Please excuse my excitable heading and font – but these really are THE BEST low-FODMAP, gluten-free, vegan chocolate-chip cookies EVER! Anyone who follows my Instagram feed (@ourhousefortea) will have witnessed the baking disasters I’ve created whilst getting to this point. I kept trying to replace the eggs with various ingredients and it was only when I wondered what would happen if I didn’t, that these little beauties emerged. They are crisp on the outside and a bit squishier and crumblier in the middle - perfect. I must confess I’ve had no breakfast but have eaten three cookies in a row… bad low-FODMAP evangelist ;-) Won’t ramble on now and will let you get to the good stuff. I’m just about to try substituting half the chips with crystallised ginger pieces*, will let you know how I get on, promise you’ll tell me how you get on too?

Makes 16 Prep – 10 minutes Baking time – 12-14 minutes

125g free-from sunflower margarine (Pure Sunflower for preference)

75g caster sugar

50g soft light brown sugar

2 tsps. vanilla extract

200g self-raising gluten free flour blend (Doves Farm for preference)

Pinch of salt

1 tsp. baking powder

2 tsps. almond milk

150g dark (semi-sweet) chocolate chips

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   FYI, the raw dough won't do you any harm...

FYI, the raw dough won't do you any harm...

Pre-heat the oven to 170°C. Line two baking sheets with greaseproof baking paper.

Using an electric hand whisk beat together the margarine, sugars and vanilla in a mixing bowl, until light and fluffy. In another bowl, mix the flour, baking powder and salt. Sift flour mix into the margarine and stir until it is combined. (If you use the electric beaters for this stage, the flour will fly everywhere.) When the flour is safely combined, add the almond milk and then whisk until you have a smooth, sticky dough. Stir in the chocolate chips until they are evenly distributed.

Dollop the dough in dessertspoonfuls onto the baking sheet, keeping them well spaced apart. You should have 8 dollops per sheet. Smooth the tops a little with a clean finger until they are around 6cm across.

Bake for 14 minutes, turning the sheets halfway through to ensure they brown evenly. Allow to cool on the tray for 2-3 minutes to harden slightly then move to a wire rack to cool. If you are going to store them, wait until they are cold and store in an airtight container.

Eaten warm, (she says from experience) they are delicious with a glass of milk, or whatever you’re drinking these days that passes for milk. The chips are still a bit soft and the chocolate can travel a surprisingly long way, particularly if for some reason you have it on your elbow. How?!

*Half ginger, half choc chips worked! I also added 1/2 tps. of ground ginger with the flour - delicious!


As a special treat here's a pic of one of my many disasters - follow me on Instagram for more kitchen disasters @ourhousefortea

Hmm...

Hmm...