Vegan

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’…

 

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 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. 

 

Carrot & Walnut Bake for Autumn - low-FODMAP, gluten-free and vegan

Doesn't it scream autumn?

Doesn't it scream autumn?

Autumn weather is confusing this year and it’s confusing my usual autumn Low-FODMAP menu. Daddy-long-legs are drunkenly drifting about in the sunshine wondering what to do with themselves next. The apple tree has snapped in two under the weight of tiny red apples – as they are not FODMAP friendly I need to give these away – please pop in if you’re interested

I had intended to do something entirely different for teatime yesterday but I had an ingredients disaster and had to look to the store cupboard for salvation. Ras-el-Hanout came to my rescue again and gave a warm spiced pumpkin pie flavour to some decidedly normal carrots. Autumn means walnuts but to stop the flavour becoming too overwhelming I ‘cut’ them with some pumpkin seeds.

A low-FODMAP portion of dried cranberries is 13g so you’ll be within your ‘safe’ limit. Do check the ingredients of your ras-el-Hanout – there shouldn’t be any garlic. I seem to be strewing brown rice breadcrumbs over everything at the moment – I got mine from the local market. Eat for teatime or it slices well cold to have as leftovers.

No-one is more surprised than I that I got it out in one piece!

No-one is more surprised than I that I got it out in one piece!

Serves 4 generously, prep 15-20 mins, baking time 40 mins

1kg carrots, peeled and sliced

160g walnuts

50g pumpkin seeds

30g dried cranberries

Large pinch of salt

Heaped tsp. ras-el-Hanout

Heaped tbsp. brown rice breadcrumbs

Heaped tbsp. sesame seeds

A little olive oil for greasing.Pre-heat an oven to 180°C. Lightly grease a 22cm pie dish.

Cook the carrots either by steaming, microwaving (or boiling, although you will lose some vitamins) until soft. While the carrots are cooking place the walnuts, pumpkin seeds and cranberries into a food processor then blitz to fine crumbs. Tip the nut mixture into a bowl and stir in the ras-el-Hanout and salt.

Drain the carrots really well and allow to cool slightly so the steam can escape. Place the carrots in the food processor (you don’t need to wash it first!) and blitz until nearly smooth. Add the nuts back in and blitz again until everything is thoroughly combined. Press the mixture evenly into the pie dish. I did make a pretty pattern on mine using a spatula but I’m not sure I’d bother next time!

Mix the rice breadcrumbs and sesame seeds together before scattering evenly over the top. Bake for 40 minutes. You may need to loose the edge of the bake with a knife before cutting out wedges.

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...

Cantaloupe Granita - Low-FODMAP and gloriously orange

Low FODMAP Cantaloupe Granita 2

Cantaloupe Granita - Low-FODMAP and gloriously orange

Aside from IBS and accidental-ingestion-of-a FODMAP associated pain, lots of childhood ‘illnesses’ elicit the same response from me. These are responses that can be said with a degree of concern in my voice but without betraying the scepticism I’m feeling. Nothing will quicken the turn of a perceived illness or injury into a full-blown illness, than a child who doesn’t believe you are genuinely concerned.

Low-FODMAP Cantaloupe Granita 1

Child – “Mummy, I’ve got a…”

Me, (in my best concerned voice, wearing my best concerned face) “Oh dear. Have you tried having a glass of water/ going to the loo/ having a little lie-down on the window seat/ putting a wet flannel on it/ opening a window/ running it under a cold tap/ putting on a jumper/ having a bath to relax your muscles/ putting a plaster on it/ not bending your leg/finger/arm backwards?”

Any of these seem familiar?

Heartless I know, but sometimes just having someone acknowledge your stress and pain is all that is needed. Often it turns out the illness/ injury was just a prelude to what has really been bugging them. A bad day at school, an injustice on the playground or disappointment that something didn’t turn out quite as anticipated. I think this is also true for grown-ups. When was the last time someone gave you their best concerned face? A little kindness can go a long way.

Sometimes, the struggle is real and you need to bring down a high temperature. Granita is a great to administer as a cooling-aid. Give 90g of cantaloupe melon granita, safe in the knowledge that you won’t also be tending to FODMAP related pain.

Check out the matching nails ;-)

Check out the matching nails ;-)

Prep - 5-10 minutes,

Freezing time 3 hours.

 1 ripe cantaloupe melon

Juice of half a lime.

Deseed the melon. If you have a hand-held blender, scrape the gorgeously orange flesh and lime-juice into a bowl. You could also use a blender or food processor. Whizz together, taking a moment to enjoy the wonderful perfume and wish you had a nail varnish the same colour.

Pour into a shallow freezer safe container. Cover and freeze. Every 30 minutes scrape in the ice that starts to form around the sides back into the mix, using fork. The mixture will start to get a granular slushy consistency. After 3 hours your granita will be ready.

For a grown-up slushie I recommend a shot of limoncello poured over the top.

If you keep it frozen, it will turn into a solid block. Leave to defrost slightly and show it some welly with either a food processor or blender to loosen things up.

Just realised I've given you a Low-FODMAP, sugar-free, vegan recipe - my life has changed immeasurably since 2012...

 

LowFODMAP Canteloupe Melon Granita 3

Elderflower fritters - low-FODMAP, gluten-free, vegan, flowery, summer treats.

The finished Elderflower fritters.

The finished Elderflower fritters.

When we moved house (pre-low-FODMAP days) I was thrilled to discover an elderflower tree in the garden. This was before I realised that outside of London, elder trees are pretty much everywhere. The children have been on elderflower-watch for a couple of weeks, monitoring the progress from tiny green balls, to white balls to sweet, fragrant flowers. It has been a tense countdown to elderflower fritter season.

A good haul of delicate green.

A good haul of delicate green.

When we moved house (pre-low-FODMAP days) I was thrilled to discover an elderflower tree in the garden. This was before I realised that outside of London, elder trees are pretty much everywhere. The children have been on elderflower-watch for a couple of weeks, monitoring the progress from tiny green balls, to white balls to sweet, fragrant flowers. It has been a tense countdown to elderflower fritter season.

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     Fritters with built in handles.

Fritters with built in handles.

Pick over your elderflowers and remove any insects or detritus. Warm a plate lined with paper kitchen towel in the oven. Place the sugar on a small plate.

Heat 2-3mm oil in a frying pan. Whilst it is heating, place the flour in a mixing bowl and pour in the soda water. Whisk together to remove any lumps and dip in the elderflowers, keeping the stem free from batter. This will be your handle when you are eating.

Fry the heads, flower side down in the hot oil until the batter is crisp and bubbled. You may need to do this in batches so as not to crowd the pan.

Remove from the pan, giving a small shake as you go and drop onto the sugar. Place on the warm plate while the rest cook. Eat by using your teeth to pull away the batter and flowers from the stem.

See you again next year pretty flowers, heralds of summer.