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!
- 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
- Dice the chicken up into bite sized pieces (or you can do strips if you prefer).
- Mix the flour with the spices and then coat the chicken lightly with the flour mix.
- Dip the individual pieces of chicken into the whisked egg then straight away into the crushed cornflakes, making sure they’re coated evenly.
- 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.
My favourite food in the whole world is noodle soup. Whether that be ramen, minestrone, pho or my baba’s (grandma’s) Ukrainian veggie and pasta soup.
I remember the first time I tasted and fell in love with this particular Thai noodle soup was when a tiny noodle bar opened up in my small town in North Wales. I’d never had anything like ramen before but when I first tried that umami, soy rich, aromatic broth, I knew it was love.
Now every time I go back to visit my homeland, I have to make time for a trip to that little noodle bar, tucked away down a side street opposite the cathedral.
It’s taken me ages to figure out the recipe and I’ve adjusted it so it’s low fodmap too. It’s so ridiculously delicious and arguably pretty healthy too!
- 2 litres of low fodmap stock
- 10g black peppercorns
- 25g smashed, peeled galangal
- 1 full star anise
- ½ tbsp. garlic infused oil
- 12g coriander seeds
- 20g lemongrass puree with oil
- 4 kaffir leaves
- 2 tbsp fish sauce
- 20g green tops of spring onions
- 1 tbl molasses (optional)
- 1 tbsp tamari soy sauce
- 10g sugar
- 1 red chilli
Garnish (all optional)
- Protein of your choice, my favourite is king prawns but duck, chicken or beef are great too!
- Rice noodles
- Fresh limes
- Coriander leaves
- Bamboo shoots
- A boiled egg
Chuck all of the broth ingredients into a pan or a slow cooker and let it simmer for 2 hours. Then strain the broth and return the liquid to the pan. Taste and adjust the seasoning to your taste.
Go ahead and drop some rice noodles in boiling water for the required cooking time. They should be firm and chewy and will cook the rest of the way in the steaming bowl of broth.
Tip the noodles into your bowl and top up with the broth and all your garnishes.
Now go and introduce your taste buds to a whole new world of yum!
This week I started the long journey to heal my SIBO. I had an appointment with my consultant and he’s started me on Rifaximin, a specialised antibiotic that works solely in the gut. He’s also chucked in some potent vitamins and a very strict version of the low fodmap diet. After just a few days I’m already feeling much better. Here’s to hoping that it’s not a placebo effect!
I’m nervous that this dose is only for two weeks and that it might not fully heal me, in fact I’m expecting it not to. I know how long this journey can be, I’ve been on it for years already.
He also thinks I have delayed gastric emptying otherwise known as gastroparesis. This is where my diabetes has damaged and paralysed the nerves in my stomach to the extent that doing its job is becoming difficult. This would explain a lot of my symptoms but is just another diagnosis I don’t want…
Having answers is always helpful though, so I’ll willingly go through the cameras and x-rays if it means I can get my life back.
After the week I’d had, this weekend I just tucked myself away in bed and let myself rest. I really needed it. I also made some nourishing chicken soup using the leftovers from a roast chicken. It was easy on the tummy, tasted good and soothed me, so I thought I’d share it with you too!
- Chicken, either left over from your roast, or fresh will do, diced or shredded
- 3 carrots, diced
- ½ swede, diced
- 1 courgette, diced
- 3 parsnips, diced
- ½ celeriac, diced
- The green tops of 6 spring onions
- ½ tbsp. Garlic infused oil
- 1 tbsp thyme
- 1 tbsp fresh chives
- 1 tbsp fresh parsley
- 1 tsp yeast extract
- Low fodmap stock cubes
- Salt and pepper, to taste
Throw all of the veg and chicken into a deep pan and drizzle over the garlic infused oil. Let is simmer gently whilst you boil the kettle.
Pour enough hot water over the veg until it’s completely covered and mix in the rest of the ingredients, except for the fresh herbs.
Let is simmer gently for up to 1 hour. Once the veg is soft, season and throw in all of the fresh herbs.
A basic tomato sauce is the base to so many meals. But it’s usually full of delicious, delicious, tummy ache inducing onions and garlic.
A staple of mine and Steve’s weekly dinners for when we’re tired or in a rush is simple pasta, passata, cheese and salt and pepper. So simple but it tastes so good! You can really taste the tomatoes.
I’ve taken that recipe and played around with it a bit to make a sauce that tastes like good, old fashioned marinara sauce. You can use it on pizza, pasta or whatever you want. It’s such a staple sauce it would be a shame for us fodmappers to miss out.
- 500g Passata
- 2 tsp dried basil
- 2 tsp dried oregano
- 2 tsp garlic infused oil
- 1 low fodmap stock cube (these cubes are great)
- 1 tsp low fodmap yeast extract (most own brand supermarket versions are fine but check the label)
- Salt and pepper, to taste
- A pinch of sugar
Heat up the passata in a saucepan then add all of the ingredients. Feel free to add a splash of water depending on how thick/thin you want the sauce.
Simmer for 10 minutes and you’re good to go!
I like to mix in fresh basil too if I have some.
At our house we have a weekly tradition with our best friends to all come together on a Sunday and have a good old family roast dinner and I absolutely love it. It’s hands down my favourite part of the week!
Last week I decided to get a bit creative and try a herby rub on our roast chicken and after we all finished drinking the gravy from our plates we agreed that the recipe was definitely a keeper!
- Garlic infused oil
Finely chop all of the herbs then mix with softened butter and the garlic infused oil and salt and pepper.
Rub all over the meat. If you’re using it on a chicken then rub inside the cavity and, if you can, under the skin.
Roast the meat at the recommended settings and enjoy!
This would also work well on other roast meats!
It’s finally autumn and I’m so happy! I’ve been waiting for that crisp breeze, those crunchy leaves, enormous scarves and most of all… the food!
You can’t eat stew in the summer, it warms you up too much. But as soon as September hits I’m ready. Yummy root veg and tasty meat in a good gravy AND it’s nutritious and full of vitamins, it’s a real winner for me!
It’s so easy to make and you can change it up with what meat you use and whatever veg you have in the fridge!
- 6 low fodmap sausages (these sausages are excellent and low fodmap)
- 2 spring onions (green tops only)
- 1/2 medium swede
- 3 parsnips
- 3 carrots
- 3 medium potatoes
- Enough low fodmap stock to cover the stew – I’ve just discovered these low fodmap stock cubes which are great!
- 1 glass of red wine (optional)
- 1 tbsp tomato puree
- Salt and pepper to taste
Brown the sausages in a pan, then remove and slice into chunks. We’re only browning them here so there’s no need for them to be cooked through as they will be cooked in the stew.
Peel and chop up all of the veg and finely slice the spring onion.
Tip the veg and sausages into a deep, large pan or slow cooker and pour in the rest of the ingredients.
If using a pan, simmer on a low heat for 1-1 ½ hours or until the veg is soft.
If using a slow cooker, leave for 3 to four hours.
A warming, delicately spiced, melt in your mouth tagine is a wonderful thing. I discovered my love for this tasty dish at one of my best friend’s wedding, where they served steaming bowls of delicious tagine packed full of flavour to us hungry guests! It’s such a crowd pleaser!
And just because you’re on low fodmap doesn’t mean you should have to miss out. But if you’re on this diet then you’re probably dealing with some pretty horrible symptoms and the thought of slaving over a hot oven after a long day is not a happy one…
And this is where the magic of a slow cooker comes in. An authentic Moroccan tagine is made in a proper tagine pot but when energy is in short supply a slow cooker is your best friend. You can chuck everything in at once and just leave it to do all the work.
I also like to pack it full of veg to get as many nutrients in as possible.
Although tagine is usually bursting full of glistening, plump apricots and sultanas, they’re high in fodmaps so I’ve sadly had to leave them out of this recipe but I think the spices more than make up for that.
- 1 tsp cayenne pepper
- 2 tsp ground black pepper
- 1½ tbsp paprika
- 1½ tbsp ground ginger
- 1 tbsp turmeric
- 1 tsp ground cinnamon
- 500g lamb, diced
- 2 carrots, peeled and chopped
- A handful of olives
- ½ butternut squash, peeled andchopped
- 1 red pepper, chopped
- 1 courgette, chopped
- 2 tbsp olive oil
- 1 tbsp garlic oil
- 700g passata
- 1 tsp saffron stamens, soaked in cold water
- 600ml/1 pint low fodmap stock
- 1 tbsp clear maple syrup
- 2 tbsp coriander, roughly chopped
- 2 tbsp flat leaf parsley, roughly chopped
- Place the cayenne, black pepper, paprika, ginger, turmeric and cinnamon into a small bowl and mix to combine. Place the lamb in a large bowl and toss together with half of the spice mix. Cover and leave overnight in the fridge. You can skip this stage and just put all of it in the slow cooker at once if you’re short on time or energy!
- Heat 1 tbsp olive oil and 1 tbsp of garlic oil in a large casserole dish. Add the veg and the remaining spice mix and cook over a gentle heat for 10 minutes so that the veg is soft.
- In a separate frying pan, heat the remaining oil and brown the cubes of lamb on all sides then add the browned meat to the slow cooker. De-glaze the frying pan with a glug of passata and add these juices to the pan.
- Tip everything, including the remaining ingredients into your slow cooker and let it cook for at least 2 hours, until the lamb is meltingly tender.