Low FODMAP Recipes

December 24th, 2015

Courgette, Fennel, Feta Bake

Serves 4

450g/1lb potatoes, scrubbed but not peeled
3tbsp olive oil or butter
2-3 medium courgettes, sliced
1 bulb of fennel, sliced
200g feta cheese, chopped into cubes
Salt and pepper
Handful of parsley, chopped
125g/4oz cheddar cheese, grated

Chop the potatoes into bite sized pieces. Steam for 10-15 minutes until just tender. Drain and set aside.
Meanwhile, heat the oil or butter in a pan. Add the sliced courgettes and fennel and stir intermittently until the vegetables are cooked.
Spread the courgette mix, potatoes and feta cheese into an oven proof dish and season with salt, pepper and parsley. Stir to make sure the ingredients are well distributed.
Sprinkle the grated cheese over the vegetables.
Bake at gas mark 5/190C/375F for about 30 minutes, or until the cheese is starting to brown. Serve with a green salad.

Almond and Vegetable Korma

Serves 4-6

1 tsp cumin seeds
1 tsp coriander seeds
3 tbsp coconut oil or olive oil
2 tsp root ginger, finely chopped
1 tsp turmeric
¼ tsp cayenne pepper
3 courgettes, sliced
1 butternut squash, peeled, deseeded and chopped into chunks
200g green beans, cut into 2cm pieces
200g kale, de-stemmed and chopped
50-100g creamed coconut
50g toasted almonds
1 tbsp chopped coriander

Dry fry the cumin and coriander seeds in a heavy bottomed frying pan until they start to pop. Grind them in a pestle and mortar.
Heat the oil in a large saucepan and add the ginger, cumin, coriander, turmeric and cayenne and cook for a few minutes.
Add the courgettes, squash and green beans and stir well to coat them in the spices.
Add enough hot water to just cover the ingredients.
Cook for 20-30 minutes or until the vegetables are cooked. Add the kale and cook for a few more minutes.
Transfer some of the liquid from the pan into bowl and dissolve the creamed coconut in it. Add this to the pan and cook for a few minutes.
Sprinkle on the toasted almonds and fresh coriander just before serving.

Quinoa and Green Bonanza

Serves 3-4

225g/8oz quinoa
½ cup of sun dried tomatoes
225g green beans, cut into 2cm pieces
50g of hazelnuts
3 tbsp olive oil
1 tbsp lemon juice
Salt and pepper
2 tbsp coriander, chopped

Rinse the quinoa and put it in a pan with 350ml of water and ½ a tsp of salt. Bring to the boil. Cover and simmer with the lid on until all the water has been absorbed – about 15 minutes.
Put the sun-dried tomatoes in a bowl, cover with water and leave to soak.
Steam the green beans for a few minutes, until just tender.
Toast the hazelnuts in the oven for 8 minutes on gas mark 6/200C.
Drain the sun dried tomatoes.
Combine the cooked quinoa, with the green beans, sun dried tomatoes and hazelnuts in a large bowl.
Combine the olive oil and lemon juice. Gently stir this into the quinoa and vegetables.
Season with salt and pepper and sprinkle on the coriander.

Cheesy Millet and Aubergine Bake

Serves 4

3 tbsp olive oil or butter
1 aubergine, quartered and cut into ½ cm slices
225g/8oz millet
750ml of water
3 eggs, beaten
Salt and freshly ground black pepper
125g/4oz grated cheese
2 tomatoes, sliced

Heat the olive oil or butter in a pan, add the aubergine and sauté until soft.
Meanwhile, put a dash of olive oil in a saucepan and add the millet. Stir the millet to coat it in the oil and cook for a few minutes until it starts to smell nutty. Add the water and ½ tsp salt, bring to the boil, cover and simmer until all the water has been absorbed – about 15-20 minutes.
Season the beaten egg with salt and pepper and stir it into the millet mixture along with the aubergines and half the cheese.
Transfer the millet to an oiled, shallow, oven proof dish and sprinkle on the remaining cheese. Decorate the top with sliced tomatoes.
Bake at gas mark 5/190C/375F for about 30-40 minutes or until set.
Serve with a green salad.

Courgette and Potato Bake

Serves 4
450g/1lb potatoes, scrubbed but not peeled
3 tbsp olive oil
3 medium to large courgettes, sliced
4 tbsp tahini paste
Juice of 1 lemon
Freshly ground black pepper and salt

Topping
85g/3oz gluten free oats
3 tbsp olive oil
3 tbsp chopped hazelnuts

Chop the potatoes into bite size pieces and steam or boil until they are just soft. Drain and transfer to an oiled oven proof dish.
Heat the olive oil in a pan and add the sliced courgettes, cover with a lid and cook until the courgettes are soft.
Transfer the courgettes to the oven dish with the potatoes.
Combine the tahini paste and lemon juice and enough water to create a sauce. Pour this onto the vegetables and mix well.
Season with salt and pepper to taste.
To make the topping put the oats into a bowl and rub in the olive oil. Stir in the hazelnuts.
Sprinkle the topping over the potato and courgette mixture.
Bake in the oven on gas mark 5/190C/375F for 30 minutes.

Nutty Buckwheat Loaf

Serves 4

225g/8oz buckwheat
2 tbsp olive oil
2-3 carrots, finely diced
2-3 tbsp fresh herbs, finely chopped eg: oregano, marjoram, thyme, parsley
225g/8oz hazelnuts
2 eggs, beaten (or 2 tbsp tahini for vegan version)
Salt and pepper

Put the buckwheat in a pan with 350ml/1.5 cups of water and a pinch of salt. Bring to the boil. Cover and simmer with the lid on until all the water has been absorbed – about 10-15 minutes.
Meanwhile, sauté the carrots in the olive oil until soft.
Blitz the nuts in the food processor until well chopped.
Combine the carrots, cooked buckwheat, herbs and chopped nuts and stir in the eggs. If using tahini instead of eggs combine this with some water to create a thick pouring consistency before stirring it into the buckwheat.
Season with salt and pepper.
Transfer to a lined or oiled loaf tin and bake in the oven on gas mark 5/190C for 30 minutes until set and just browning on top.

Smoky Veggie Goulash

Serves 4

3 tbsp olive oil or butter
2 tbsp smoked paprika
¼ tsp cayenne pepper
3 courgettes, sliced
2 aubergines, sliced
3 red peppers, deseeded and cut into strips
500ml tomato passata
Salt and pepper to taste
Greek yoghurt

Heat the oil or butter in a large saucepan and add the paprika and cayenne pepper and cook for a few minutes.
Stir in the courgettes, aubergines and peppers. Cook for 10-15 minutes, stirring every now and then.
Add the passata, salt and pepper. Cover and simmer for about 20-30 minutes until the vegetables are tender. Season further if necessary.
Serve with a dollop of Greek yoghurt.

Crunchy Vegetable Crumble

Serves 4-6

Filling
3 tbsp olive oil or butter
1 tsp chopped root ginger (optional)
900g/2lb of seasonal vegetables eg: courgettes, carrots, swede, parsnip, fennel, squash, turnips, green beans, celeriac, sweet potatoes
Salt and pepper

Topping
50g/2oz mixed nuts and seeds chopped eg: sunflower seeds, pumpkin seeds, hazelnuts, almonds,
150g/6oz gluten free oat flakes
110g/4oz butter or olive oil
125g/4oz cheddar cheese, grated

Chop the vegetables into largish bite sized pieces.
Heat the oil or butter in a pan, add the ginger and cook for a few minutes. Add the vegetables and stir well.
Add the salt and pepper and ½ a cup of water. Cover and cook until the vegetables are soft. Stir intermittently and add water if it starts to dry out or stick.
Meanwhile make the topping; spread the nuts and seeds onto a baking tray and toast in the oven on gas mark 6/200C for 10 minutes.
Put the oats into a bowl and rub in the butter or oil with your finger tips until you have a bread crumb like texture.
Stir in the toasted nuts and seeds and the grated cheese.
Once the vegetables are cooked transfer them to an oven proof dish and spread on the crumble mixture. Bake for 30mins at gas mark 4/180C/350F.

Polenta, Olive and Tomato Bake

Serves 4-6

850ml/1.5 pints of water
1 tsp salt
200g/7oz coarse yellow polenta
1 cup of sun-dried tomatoes, chopped
1-2 tbsp butter or olive oil
3 eggs, separated
Freshly ground black pepper
300g/10oz cheddar or red Leicester cheese, grated
10 pitted black olives

To cook the polenta bring the water to the boil in a large pan with the salt. Please check the cooking instructions on the polenta packet as you may need to adjust the amount of polenta depending on whether you have quick or slow cooking polenta.
Slowly pour in the polenta stirring all the time. Add the sun-dried tomatoes.
Cook on a low heat for as long as the instructions on the polenta packet indicate. It could be anywhere from 3 minutes to 40 minutes. Stir regularly to avoid clumping and sticking.
While the polenta is cooking whip the egg whites until they form stiff peaks.
Once the polenta is cooked turn off the heat and stir in 1-2 tbsp of butter or olive oil along with 2/3 of the cheese, the egg yolks and black pepper. Add more salt if necessary.
Fold the egg whites carefully into the polenta mixture.
Transfer the mixture to an oiled oven proof dish. Spread out and smooth the top.
Sprinkle on the rest of the grated cheese and dot with olives.
Bake at gas mark 4/180C/350F for 40-50 minutes until set and beginning to brown.

Red Rice and Green Bean Risotto

Serves 4

2 tbsp olive oil or butter
225g/8oz red rice
600ml/1 pint of hot water or vegetable stock
225g/8oz green beans, cut into 2cm pieces
Salt and pepper
2 tomatoes, chopped
Juice of half a lemon
2 tbsp basil or coriander, chopped
50g Parmesan, grated (optional)

Heat the olive oil or butter in a frying pan. Add the rice and stir well to coat it in the oil. Cook for a minute or two.
Add a ladle of hot water or stock. Stir and add more when most of it has been absorbed. Continue until you have used up nearly all the stock.
Stir in the green beans and the last bit of stock. Cook for a few minutes until the beans are just tender. Season with salt and pepper.
Just before serving add the chopped tomatoes, lemon juice, fresh herbs and grated Parmesan if using.

Sweet Potato and Salmon Patties

225g/8oz wild salmon, cooked or tinned
225g/8oz sweet potato cooked and mashed
Herb salt and pepper to taste
Rice flour or buckwheat flour

Preheat the oven to 160C/gas mark 3.
Mix together the sweet potato, salmon, herb salt and pepper. Take a small handful of the mixture and roll into a ball shape. Flatten into a burger shape then dip each side in the flour. Place on a lined baking tray. Repeat until you have used up the mixture.
Bake for 20 minutes turning once. Serve with a large green salad.

Warm Chicken, Tomato and Spinach Salad

Serves 4

2 organic chicken legs or breasts
8 plum tomatoes, cut into segments
225g/8oz baby spinach
2 tbsp extra virgin olive oil
1 tbsp lemon juice
2 tbsp of flaked almonds, toasted
4tbsp basil
Salt and pepper

Bake the chicken until cooked through – this will depend on the thickness and size.
Once cooked, slice the chicken into pieces and combine with the, tomatoes and spinach.
Mix together the oil and lemon and stir into the salad. Sprinkle on the flaked almonds and basil and season with salt and pepper.

Baked salmon with stir fried vegetables

Serves 2

2 wild salmon fillets
Grated zest and juice of 1 lemon
2 tsp of root ginger, grated
1 tsp toasted sesame oil
2 tsp olive oil
2 carrots, cut into matchsticks
Bunch of kale, chopped
1 tin of water chestnuts, drained, rinsed and chopped

Mix together lemon juice and zest and ginger. Put the salmon in a shallow, oven proof dish and pour over the ginger lemon mixture. Cover with foil and leave to marinate for 30-60 minutes.
Bake the salmon in the oven for 15 minutes on gas mark 5/190C
While it is cooking heat a wok or frying pan and add the toasted sesame oil and olive oil. Add the vegetables and cook for a couple of minutes, stirring constantly.
Once the salmon is cooked spoon some of the marinade from the salmon onto the vegetables and cook for a couple more minutes.
Serve the vegetables onto a plate and place the salmon on top.

Courgette Tortilla

Serves 2

2 tbsp coconut oil or butter
1 courgettes, sliced
4 eggs, beaten
A pinch of salt and pepper
Freshly chopped chives or parsley

Heat the oil or butter in a heavy bottomed frying pan and add the courgettes. Cook until soft, stirring occasionally.
Mix the salt, pepper and herbs in with the beaten eggs and add to the pan
Cook until the egg is nearly cooked through. Finish the cooking by placing the pan under a medium grill. Serve with a large green salad.

Dill roasted mackerel with tomatoes and steamed vegetables

Serves 2

Olive oil
2 mackerel fillets
1 beef tomato, finely chopped
A handful of dill fronds
Vegetables for steaming; eg; kale, carrots, chard
Juice of one lemon.

Preheat the oven to 220C/gas mark 7
Brush an oven proof dish with olive oil and spread the dill fronds on top. Place the fish on top of this and top with the sliced tomato.
Cover with foil and bake for 10-15 minutes until the fish is cooked through.
Steam the vegetables for 5-10 minutes and serve with the fish. Squeeze the lemon juice over the fish and vegetables.

Baked trout with flaked almonds and roasted fennel

Serves 2

1 large fennel bulb, finely sliced
2 tbsp olive oil
2 trout fillets
2 tbsp of lemon juice
2 tbsp of flaked almonds
Watercress and rocket leaves.

Put the sliced fennel onto an oven proof dish and sprinkle on olive oil.
Roast in the oven for 20-30 minutes at gas mark 6/200C.
Remove the fennel from the oven and place the trout fillets on top.
Brush the fish with olive oil and sprinkle on lemon juice and almonds.
Bake for 10-15 minutes until the fish is cooked through.
Arrange the watercress and rocket leaves on plates.
Serve the fish and fennel on top of the leaves and top with pea purée

Chicken and vegetable stir fry

Serves 4

2 tbsp olive oil
2 chicken breasts, chopped into pieces
2 tbsp tamari soy sauce
2 tbsp lemon juice
2 carrots, cut into julienne (sticks)
1 head of broccoli, cut into florets
¼ of a red cabbage, finely shredded
2 handfuls of spinach, rinsed and chopped

Heat the olive oil in a wok or pan. Add the chicken pieces along with the tamari and lemon juice and cook until the chicken is cooked through.
Add the carrots, broccoli and red cabbage and cook for a few minutes with the lid on.
Add the chopped spinach and cook for a couple of minutes until wilted.

Trout with Roasted Vegetables

Serves 2

2 carrots, cut into batons
2 parsnips, peeled and cut into wedges
2 turnips, peeled and cut into segments
Olive oil
Juice of 1 lemon
Tamari
1 trout fillet per person
Dried dill

Place the sliced vegetables on a baking tray. Sprinkle with olive oil and a dash of tamari. Place in the oven on gas mark 7. After 25 minutes, take the vegetables out of the oven and stir them well.
Put the fish on top of them. Sprinkle with lemon juice and dill. Cover with foil and return to the oven.
Turn the oven down to gas mark 5/190C/375F and cook for 20 minutes until the fish is cooked through.

Mackerel Salad

Serves 2

Combine 2 cooked mackerel fillets with some rocket, lettuce, sliced radishes, chopped tomatoes and alfalfa sprouts with a dressing of olive oil and lemon juice

1 pot lemon chicken with vegetables

Serves 2

1 tbsp olive oil
2 carrots, chopped
½ a celeriac, peeled and chopped
3 turnips, peeled and chopped
300g of chicken wings
1 pint of hot stock
Sprigs of rosemary and thyme
2 bay leaves
Salt and pepper
Zest and juice of 1 unwaxed lemon
Large bunch of kale, destemmed and chopped

Heat the oil in a large pan with a tight fitting lid. Add the carrots, celeriac, turnip and chicken wings to the pan and cook for a few minutes.
Add the stock, herbs, salt, pepper, lemon zest and juice to the pan and bring to the boil.
Turn down the heat, cover with a lid and simmer gently for 40 minutes.
Add the kale and cook for a few more minutes until the kale and chicken are both cooked.

Chestnut patties

225g/8oz cooked chestnuts, peeled (or use vacuum packed chestnuts)
75g/3oz ground almonds
1 tbsp chopped coriander or parsley
1 tsp cumin
2 tbsp coconut oil
Salt and pepper
1 tbsp olive oil

Put the chestnuts into the food processor with the S blade. Blend briefly.
Add the ground almonds, herbs, cumin, coconut oil, salt and pepper. Blend again.
Shape into small balls and flatten into rounds about 2cm thick.
Brush the patties with olive oil and place them on a lined baking tray.
Cook in the oven at gas mark 4/180C/350F for 20-25 minutes, turning them once, half way through.
Alternatively, fry the patties in olive oil or butter until browned on both sides.

Salads

Carrot and walnut salad

Serves 2

4 carrots, grated
1 stalk of celery, finely sliced
2tbsp toasted walnut halves
Freshly chopped parsley or coriander, finely chopped
1 tbsp tahini
1 tbsp lemon juice
1 tsp tamari
Water to mix

Put the carrots, celery, walnuts and herbs into a bowl.
Mix the tahini with the lemon juice and tamari. Stir in enough water to create a thick pouring consistency.
Stir into the salad and serve.

Raw carrot and almond loaf

6-8 carrots, grated
Juice of ½ a lemon
½ cup of almonds
Fresh parsley, finely chopped
4 tbsp of tahini

Place the grated carrots into a food processor with the S blade.
Whizz the carrots up with the lemon juice until they are well homogenized. Put them in a bowl.
Then whizz up the almonds in the food processor until they are ground down.
Add the carrot mixture to the almonds and blend them all together with the chopped parsley and tahini.
Pack this into a loaf tin and cut into slices to serve.

Spicy Sweet Potato Soup

2 tbsp olive oil
2 tsp ginger root, finely chopped
2 tbsp mild curry powder
1kg of sweet potatoes chopped
1 litre/2 pints of vegetable stock or water
Salt and pepper
Natural Green yoghurt to serve (optional)
Alfalfa sprouts

Heat the oil in a pan and add the ginger and curry powder and cook for a few minutes.
Add the sweet potatoes, stir well. Pour on the stock or water.
Bring to the boil and simmer until the sweet potatoes are soft.
Blend until smooth using a hand blender. Season with salt and pepper.
Serve with a dollop of yoghurt and a sprinkling of alfalfa sprouts.

Savoury Seed Truffles

60g/2oz pumpkin seeds
60g/2oz sunflower seeds
2 tbsp tahini
Pinch of cayenne pepper
Juice of half a lemon
A handful of coriander leaves
Salt and pepper

Put the seeds in a food processor with the S blade and grind thoroughly.
Add the tahini, cayenne, lemon juice, coriander leaves and salt and pepper.
Process until the mixture holds together adding small amounts of water as necessary.
Remove the blade from the food processor and shape the mixture into walnut sized balls.

Almond Butter and Alfalfa Wraps

4 tbsp of almond nut butter
Juice of 1 lemon
2-3 carrots – grated
3 radishes, finely sliced
1 cup of alfalfa sprouts
Salt and pepper
Lettuce leaves or nori sheets

Mix the almond butter with most of the lemon juice and enough water to create a creamy consistency.
Combine the grated carrot, alfalfa sprouts in a bowl. Sprinkle with the rest of the lemon juice and season with salt and pepper.
Spread the lettuce leaves or nori sheets with almond butter and top with the carrot and sprout mixture. Roll up and eat immediately!

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