Low fodmap coleslaw

This is one of those recipes that is super easy to make low fodmap but shop bought is usually full of fodmaps. Shop bought always has onion added but I’ve used chives instead to keep the flavour without the pain.

I’ve used red cabbage because it’s the least likely to cause any stomach symptoms. Cabbage, even though it’s low fodmap, can sometimes cause a bit of a reaction, but I’ve never had a problem with red.

Also make sure to check that the mayonnaise is low fodmap. Full fat Hellmans mayonnaise is a great option.

Enjoy!

Ingredients

  • 4 tbsp mayonnaise
  • Half a red cabbage
  • 2 carrots
  • 1 tbsp chopped chives
  • Black pepper to taste ( I don’t add salt as it causes the cabbage to release its moisture and the mix becomes very wet. Also the mayo is pretty salty anyway)

Method

  1. Grate the carrots and finely slice the red cabbage.
  2. Mix all the ingredients together until it’s the consistency you like. Feel free to add more or less depending on how you like it!
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Low fodmap Chinese takeaway style crispy chilli beef

I do love a Chinese takeaway. A tasty Friday night treat after a long week.

But, as always, it’s pretty hard to find any food on the menu that doesn’t have those pesky fodmaps hidden somewhere. The main culprits in Chinese food are gluten and garlic, although there are options you can go for that are safe after a few easy alterations.

It’s still a risk though, so I’ve been busy experimenting, trying to work out low fodmap Chinese takeaway style recipes that hit the spot.

The spring rolls are my current nemesis, but after playing with some different flour mixes, I think I’ve almost cracked it (once I’ve figured out how to make it stop sticking to the table!!).

In the meantime, here’s one of my more successful recipes: crispy chilli beef. Completely devoid of nearly all nutritional goodness, but delicious and a yummy treat all the same! Enjoy!

Ingredients

4 servings

  • 300 g steak
  • 100 g cornflour
  • 1 tablespoon chinese 5 spice
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 litre oil, for frying
  • 2 red chillis (you can use 1 tsp chilli paste if you prefer)
  • 2 carrots, peeled and thinly sliced
  • 1 spring onion (green parts only), thinly sliced
  • 25 g ginger, thinly sliced (you can use 1 tsp ginger paste if you prefer)
  • 1 red pepper, thinly sliced
  • 1 tablespoon garlic infused oil
  • 1 tablespoon gluten free soy sauce
  • 2 tablespoons sweet chilli sauce (some brands have garlic in them, but Lingham’s is low fodmap)
  • 1 tablespoon red wine vinegar
  • 1 tablespoon tomato ketchup (here’s a link to some low fodmap ketchup)
  • spring onion (green parts only), to garnish
  • red chilli, to garnish

Method

  1. Slice the steak into really thin strips and pop into a bowl along with the cornflour, five spice, salt and pepper. Give it all a good mix until the steak is well coated.
  2. Carefully heat the oil in a deep saucepan or deep fat fryer until it reaches 190°C. If you’re using a saucepan, please make sure you keep an eye on it constantly and keep all pan handles pointed in a direction that they can’t be knocked. If the oil starts to smoke, immediately take it off the heat.
  3. Very gently, place the coated beef strips into the oil, making sure to keep your fingers far away from the hot oil. Fry for about 5 minutes, or until they’re crispy and golden brown.
  4. Use a metal spoon or spatula to remove the beef strips from the oil and lie them,on some kitchen roll to soak up any excess oil.
  5. In the meantime, pour the garlic infused oil into a frying pan. Fry the carrots, chilies/chilli paste, spring onion, peppers and ginger/ginger paste over a medium heat until they start to soften, but not fully cooked.
  6. In a mug mix together the soy sauce, sweet chili sauce, red wine vinegar, and tomato ketchup and then tip into the saucepan along with the beef strips and stir until it starts to thicken.

Garnish with spring onion and red chilies and enjoy!

Low fodmap braised red cabbage

This recipe is an adaptation of the red cabbage we always had at Christmas when we were growing up. My dad is a diehard ‘The Times’ red cabbage recipe fan, but I like to make recipes my own so I haven’t quite stuck religiously to his recipe (sorry dad). I’ve also adapted it for us low fodmappers so we don’t have to miss out either!

Ingredients

  • 1 red cabbage, sliced finely
  • 1 heaped tsp of salt
  • Half a bottle red wine
  • Low fodmap stock cubes (beef preferably – Massel do some great ones that you can get on Amazon)
  • 3 tbsp vinegar
  • 1 tbsp garlic infused oil
  • 1 tbsp sugar, brown preferably
  • 1 tbsp butter (optional)
  • Black pepper to taste

Method

  1. Tip the sliced red cabbage, salt and garlic infused oil, into a deep casserole dish over a medium heat and mix well. The salt will start to soften the cabbage and break down its juices.
  2. Once softened pour in the wine, stock cubes (crumbled), vinegar and sugar and mix well. Half cover and heat on a low heat for at least half an hour, returning to stir frequently. If it needs a bit more liquid then feel free to add in some more water or if there’s too much liquid then take the lid off to let it reduce down (I like to let it reduce down a bit at the end anyway, to make it nice and sticky).
  3. When the cabbage is soft and you’re happy with the seasoning, stir in the butter to give it a really rich, indulgent glaze.