winter

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.

Hot Toddy recipe for cold days and days with colds

Less of a drink, more of a medicine, my hot toddy recipe will have you feeling cosy in no time. Suitable for those occasions when you’re not quite properly poorly but nonetheless, in need of an early night and a blanket. Black peppercorns, ginger, star anise, cinnamon, lemons all have anti-inflammatory, antiseptic or healing properties; the whisky helps you sleep and the spoonful of sugar? Well, it makes the medicine go down!

Hot Toddy recipe low FODMAP

You can miss out the straining stage if you’d prefer but it does make it a little easier to drink! Watch my 'how to' video here.

Makes 1 hot toddy

 

1 whole clove

1 cinnamon stick

½-1tsp brown sugar

1 whole star anise

8 black peppercorns

2 discs of fresh root ginger

1 tsp. lemon juice

6 tbsp. (90ml) almost boiling water

2 tbsp. (30ml) whisky

Slices of unwaxed lemon

Place everything but the whisky and lemon peel in a heatproof glass. Stir with the cinnamon stick until the sugar has dissolved. Allow to stand for 5 minutes. Strain the water into another heatproof glass; add a couple of lemon slices and the whisky, before stirring together with the cinnamon stick. Drink whilst wrapped in a blanket