Low fodmap butternut squash and sweet potato soup


Since starting my low fodmap diet I’ve felt amazing. In only two weeks I’ve gone from looking 9 months pregnant to maybe around 4 months (I’m not actually pregnant in case you hadn’t already guessed). For the first time in years I’m not going out covered in a massive cardigan and scarf to hide my tummy. My body is looking so much more in proportion and the blinding pain is disappearing rapidly.

I feel the best I’ve felt in a very VERY long time.

I’ve also learnt to trust carbs again. They’ve always been a bit of a fear food for me as everyone tells you not to eat them. But since going low fodmap, potatoes have become a big part of my life again. They don’t hurt me, they don’t make me ill and they take away all those horrible cravings I would have on low carb diets. The way I see it everything in moderation. And before you ask, upping my carbs hasn’t made me put on weight, the opposite in fact!

I’m a big fan of low fodmap. Yes, it is very restrictive but after years of trying different diets out in a vain attempt to fix myself, the fodmap diet hasn’t been too intimidating.

Once you figure out what you can have and stop focussing on what you can’t it becomes much easier to manage.

The main downside however, to the fodmap diet is that it’s impossible to buy readymade food. The onion and garlic restriction is a huge bummer. Grabbing a pot of soup from the supermarket for a quick lunch is now a thing of the past. So I decided to come up with a recipe of my own and, as my husband always says as he steals a few chips from my plate, sharing is caring! So here you go:

Ingredients

1 Butternut squash, peeled, deseeded and cut into chunks

3 sweet potatoes, peeled and chopped

1 red pepper, de-seeded and chopped

The green tops of 6 spring onions (only the green bit is low fodmap)

A big bunch of fresh coriander, roughly chopped

1 chilli, de-seeded and chopped

1 inch of fresh ginger, peeled and chopped

250g passata

1-2 tbsp garlic infused oil (the only garlic thing allowed on fodmap)

2 tbsp lime juice, more if you like it sharp!

1 tin of coconut milk

Fodmap friendly stock or if you can’t get any/make any just use water and make sure to season with salt and pepper

Method

Gently fry the veg in the garlic infused oil until slightly softened. Pour over in the coconut milk and passata and then top up with enough stock/water to cover the veg. Chuck in the rest of the ingredients and let it simmer gently until the veg has softened.

Blend and it’s ready to serve. This can be kept in the fridge for a few days and is great for lunches or a quick dinner.

Spicy Thai Curry Sweet Potato Soup

For some reason I had always thought that thai green curry was fairly mild on the spice thermometer due to its popularity, but oh how I was wrong. I found this out when I was making it for the first time for some friends and had to add a bucket of coconut milk to calm down the spice! The green chillies in the spice paste are fiery and full of heat, much stronger than the red chillies used in red thai curry. I originally made this recipe as a vegetable curry but a friend suggested turning it into a soup. It is nutritious and delicious but is definitely not for the faint hearted when it comes to spice. If you’d prefer a milder version I would recommend reducing the amount of spice paste and adding more coconut milk. This soup is perfect for warming you up on a cold day and welcomes the flavours of Thailand to your kitchen!

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Ingredients

4 sweet potatoes, peeled and chopped into rough chunks
3 carrots, peeled and chopped
1 onion, sliced
1 tablespoon of oil for frying
400ml coconut milk
1 tablespoon of fish sauce (omit if you’re vegetarian)
400ml stock
1/2 tablespoon of soy sauce
Juice of half a lime
1-2 tablespoons of thai green curry paste
3 tablespoons passata
Fresh coriander leaves to garnish

Method

Gently fry the sweet potato, carrots and onion (if you like you can add red peppers too) until they are starting to soften. Add the curry paste and fry for another 2-3 minutes, then pour in the rest of the ingredients. The fish sauce may not smell pleasant but it really combines all of the thai flavours together and definitely tastes nothing like the smell! Make sure there is enough stock to cover the vegetables but not to drown them, so feel free to add more or less than I have mentioned. Simmer for between 30 minutes to an hour, or until the vegetables are soft, then blend. Garnish with fresh coriander leaves and maybe have some yoghurt to hand because this soup is fiery!