Low fodmap fennel, feta and pomegranate salad

Liven up your veg intake with this quick, zingy salad that’s simple to make but full of flavour with no tummy ache. It’s great for a buffet table or a packed lunch!

Ingredients

Serves 4

  • 1/2 tbsp garlic infused oil
  • 3 anchovies (optional)
  • 200 ml lactose-free yoghurt
  • Juice and zest of 1 lemon
  • flaky sea salt (or normal salt will do, flaky is just more tasty)
  • black pepper
  • 4 little gem lettuces
  • 2 handfuls watercress
  • 1 bulb fennel
  • 250 g feta or goats cheese, roughly cut into small chunks
  • 1 pomegranate

Method

  • For the dressing, finely chop the anchovies (if using, otherwise skip this step) then mix in the yoghurt, garlic infused oil, the zest and juice of the lemon and season to taste with salt and pepper.
  • Break up the little gem lettuces, removing the base but keeping the leaves whole. Throw together with the watercress and give them a quick rinse, then pop them in a large salad bowl.
  • Take off the feathery bits of the fennel bulb and break off the base. Slice the leaves into thin strips and chuck them into the salad bowl with the lettuce.
  • Remove all of the pomegranate seeds by giving it a good smack, this job will get messy so go take off that lovely new white top now. Pomegranate isn’t low fodmap in large servings but should be fine in a portion of this salad.
  • Once all the seeds are out, mix into the leaves and fennel along with your chopped feta or goats cheese. These cheeses are low fodmap in smaller servings but don’t go crazy and eat a whole block.
  • Mix the whole lot together with the dressing. You can make this salad very pretty if you have the time but let’s be honest it tastes the same if it’s pretty or if it’s all mixed together so either way, enjoy!
  • Low fodmap, super green watercress soup

    Here’s a super quick, super healthy, super tasty soup that only takes 15 minutes and four ingredients!

    This soup is perfect for those with allergies as it only has four ingredients: watercress (peas also work really well but not everyone on low fodmap can tolerate them), potatoes, a tiny amount of oil or butter and stock. Massel do some great low fodmap stock cubes that you can easily buy on amazon.

    I like to serve mine with a splash of lactose free cream and some English mustard or a poached egg and lots of freshly ground black pepper.

    Ingredients

    • 400g fresh watercress

    • 2 medium sized potatoes, peeled

    • 750ml stock

    • 40g butter or around 1 tbsp oil

    Method

    1. Finely slice the potatoes, if you do this instead of chunks then the soup will cook much faster.

    1. Heat the butter in a large saucepan then turn down to a medium heat. Gently saute the potatoes until they have started to soften but not coloured.

    1. Pour in the stock and bring to a boil, then turn it down to a simmer.

    1. Tip in the watercress and gently stir for around 3 minutes.

    1. Turn off the heat and blend until smooth. I like to add a tsp of mustard at this stage and if it’s not thick enough then add a bit of cornflour to thicken.

    1. Season and serve immediately or save for tomorrows lunch.

    Summery, low fodmap fish stew

    This is a really simple, fresh dish that’s easy to make but packs a flavour punch. I love fish stew, it reminds me of summer evening dinners by the sea after a day in the sun, but I know that it’s not for everyone. By using cod, it keeps that ‘fishy’ taste that some people don’t like, mild but still flavoursome.

    I came up with this recipe when I was trying to use up some of the fish in our freezer and was a bit of a throw it all in the pan and hope for the best , but it turned out great! Really healthy and adaptable to whatever fish or extra veg you want to put in there.

    This is a really quick recipe and once everything’s chopped up, won’t take more than half an hour so is a great mid week dinner.

    Ingredients

    • 500g passata/tinned tomatoes
    • The green ends of two leeks, finely chopped
    • 1 red pepper, finely diced
    • A large handful of olives, sliced
    • 3 fillet pieces of cod, chopped into bitesized chunks
    • 200g king prawns
    • A bunch of fresh parsley, roughly chopped
    • 1 tbps garlic infused oil
    • 500ml Chicken or fish stock (Massel do great low fodmap stock cubes)
    • 1 tsp marmite
    • Half a glass of white wine (optional)
    • 2 medium sized potatoes, peeled and diced
    • 1 large handful of fresh spinach
    • 2 tsp dried oregano
    • 1 tsp smoked paprika
    • A couple of strands of saffron (optional)
    • Chilli powder to taste
    • Salt and pepper to taste

    Method

    1. Pour the garlic infused oil into a pan on a medium heat and then tip in the potatoes and leeks. Gently fry for 1-2 minutes and then pour in the wine and simmer for 1 more minute. Then add everything else, except for the fresh parsley. Not cooking the fish with the leeks and potatoes will stop it from overcooking and going tough. (If you’re in a rush you could just skip the frying stage and tip everything in at once).
    2. Bring up to temperature on a medium heat and then turn it down to a low heat, so that it’s just simmering.
    3. After 30 minutes, check the potatoes and fish to see if they are cooked. The potatoes should be soft and the fish should flake easily.
    4. Take off the heat and stir in the fresh parsley. Serve with rice or chunks of gluten free bread.

    Low fodmap, KFC style chicken

    I’ve forever been the tummy ache queen, having had stomach pains from when I was a baby. After I had my appendix whipped out aged six, we decided to try cutting out food groups to see if that helped. It became glaringly obvious that gluten was a big no, no.

    Back then, gluten free diets weren’t really a ‘thing’ so the free from options at supermarkets were pretty rubbish. It meant cutting out lots of normal day to day foods from my diet, my beloved fish fingers being one of them!

    My dad (what a legend) decided to get creative in the kitchen and figured out how to make gluten free fish fingers by using crushed up cornflakes as the crumb. It was surprisingly effective and almost identical to the freezer friend we all know and love.

    I’ve taken his recipe and adapted it to chicken so that us fodmappers don’t have to miss out on our fast food fave… enjoy!

    Ingredients

    • 2-3 chicken breasts (this will also work for fish or prawns)
    • 1 bowl of cornflakes, crushed up into small bits
    • 125g gluten free flour
    •  1 egg, whisked
    • 1 tsp black pepper,
    • 1 tsp cayenne
    • 1 tsp smoked paprika
    • 1 tsp salt
    • 1 tsp oregano
    • 1 tsp celery salt
    • 1 tsp powdered mustard

    Method

    1. Dice the chicken up into bite sized pieces (or you can do strips if you prefer).
    2. Mix the flour with the spices and then coat the chicken lightly with the flour mix.
    3. Dip the individual pieces of chicken into the whisked egg then straight away into the crushed cornflakes, making sure they’re coated evenly.
    4. You can either bake the chicken in the oven at 200c/gas mark 6 on a greased baking tray for 25 minutes or deep fry it using a deep fat fryer or a pan with enough hot oil to cover the chicken. The timings will obviously depend on how big you cut the chicken, so make sure you check it’s cooked all the way through before serving.

    Enjoy!

    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!

    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.