Really good low fodmap gravy

 

Now gravy is a very important piece of my happiness pie. There’s no such thing as too much gravy and the idea of a dry roast dinner is just wrong. Wrong.

But since going low fodmap, gravy is pretty much out of bounds.

Most people make it using flour as a thickener or granules for their quick gravy fix. But due to the wheat content (and usually the onion or garlic powder mixed in) this is a no no for us fodmappers.

But I have a solution! My dad always made gravy for our Sunday roast using a bit of stock, the meat juices and some cornflour. You could really taste the true flavour of that meaty goodness. It was (and still is) delicious and more importantly low fodmap!

For my recipe, I’ve added a splash of wine and a knob of butter for a bit of extra richness, not that I’m trying to improve on perfection!

Now you never have to suffer a dry roast again!

Ingredients

  • 500ml low fodmap stock (there’s a recipe for this a few blog posts down) 
  • Meat juices if you’re cooking a roast (optional – leave out if veggie)
  • A splash of red or white wine (optional – red for red meats, white for white meats)
  • A knob of butter
  • 1tbsp cornflour

Optional: depending on the flavour I want I sometimes add a teaspoon of tomato purée or yeast extract to give a richer flavour. (If you buy the shop’s own brand yeast extract it’s usually barley free but branded marmite isn’t low fodmap).

Method

  1. Pour stock, wine and meat juices into a saucepan ( I prefer a wide, shallow saucepan as it helps the gravy reduce faster) and simmer until slightly reduced. You can reduce the wine first but as we’re only adding a splash it’s not too important.
  2. Mix the cornflour with 2-3 tbsp of water and mix until lump free. Don’t worry too much about quantities as you can always add a bit more if your gravy isn’t thick enough.
  3. Wait until the stock has reduced slightly and is simmering then pour in the cornflour mixture whilst continuously stirring to avoid lumps. It’s important that the stock is hot enough otherwise the cornflour won’t be absorbed.

Melt in a small knob of butter for richness then serve!

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Low fodmap minestrone soup


I’ve always loved a good chunky vegetable broth. It’s so comforting and packed full of goodness . My Baba (Ukrainian grandmother) makes the BEST vegetable and noodle soup! It’s like medicine for the soul.

Minestrone soup makes me feel the same way. So much love, attention and honest, simple ingredients go into making it. There are so many different ways of making it and hundreds of different family recipes but this recipe is my way. 

Ingredients

  • 500g Passata
  • 1 tbsp tomato purée
  • 1 tbsp Garlic infused oil
  • Half a swede
  • 3 carrots
  • 150g gluten free pasta
  • 2 courgettes
  • 2 red peppers
  • 1/2 tbsp dried basil 
  • 1/2 tbsp oregano
  • 1/2 tbsp smoked paprika
  • 100ml white wine
  • Low fodmap stock – enough to cover
  • 1 tsp sugar
  • 3 tsp cornflour 
  • 3 leaves of spring greens
  • Fresh basil (optional)

Method

  1. Dice all of the veg and throw them into a deep casserole dish or saucepan.
  2. Tip in all of the other ingredients except for the pasta and the cornflour. Pour over enough stock to cover everything.
  3. Simmer until the veg is soft then tip in the pasta.
  4. Once the pasta is cooked, mix the cornflour with a splash of water then slowly pour into the soup whilst stirring continuously.
  5. Check the seasoning and mix in some salt and pepper if you fancy it! 

Enjoy! It’s great to take as a packed lunch to reheat at work and will last up to 5 days in the fridge! 

Low fodmap stock


It’s nearly impossible to find low fodmap stock at the supermarket and making your own can sometimes seem a bit of an effort but I’ve come up with super easy recipe that will add tonnes of flavour with none of the stomach ache and doesn’t use lots of expensive ingredients. In fact it’s a great way to use up your Sunday roast left overs!

Ingredients

  • Chicken carcass or any other bones you like
  • 2 Carrots
  • 100g Celeriac (instead of celery which isn’t low fodmap)
  • 2 bay leaves
  • A big bunch of fresh dill
  • The green tops of 6 spring onions (only the green bit if low fodmap)
  • 1 tbsp peppercorns
  • 1 tsp salt

Method

Throw all of the ingredients into a deep pan or slow cooker. Pour in enough water to cover everything and simmer gently. If you’re doing it in a pan 1-2 hours should be enough. If I’m using a slow cooker I tend to put it on overnight.

Once done, drain the liquid (make sure it’s not down the sink as I’ve sadly learnt one too many times).

This can be frozen or kept in the fridge for a couple of days.

Gorgeous Greek bean salad

Gorgeous Greek bean salad

This is my take on a Greek salad. Light and fresh and full of healthy fats. It’s tasty and really cheap to make and works great as a side dish for bbqs or picnics. It also keeps well in the fridge so is perfect for meal prepping your week’s lunches! The fats and protein will keep you full for ages and it usually keeps me satisfied during a long afternoon at work and a train ride home.

Ingredients

  • 400g tin mixed beans or chickpeas
  • 400g reduced sugar baked beans, with the juice
  • 1 cucumber, cut into small chunks with the seeds removed
  • 1 cup of Black/kalamata olives
  • 1 red onion, finely sliced
  • 10 Cherry tomatoes, quartered
  • 1/2 tbsp dried oregano
  • 1 tbsp Olive oil
  • 50g Feta cheese, crumbled, optional
  • Black pepper, to taste

Method

Mix all of the ingredients together, including the juice from the baked beans as this will help make the dressing.

Serve chilled, it goes great with houmous and couscous for a quick and easy lunch!

Bright yellow Korean pickles!

Bright yellow Korean pickles!

lOne of my favourite Korean side dishes is pickles! Bright yellow, sweet, sharp and refreshing! They’re super delicous and easy to make from home without any nasty artificial extras. They go so well on the side of some crispy Korean fried chicken or a bowl of comforting udon.

They’re also ridiculously inexpensive and easy to make, and have loads of nutrients like vitamin C, potassium, calcium, magnesium and iron. And of course, all types of radish are famously full of fiber.

I love them, and I think you just might too!

Ingredients

danmuji-ingredients

  • 1 1/2 cups (350ml) water
  • 1 1/2 cups (350ml) rice (or white)vinegar
  • 1/2 cup (200g) sugar
  • 1 tablespoon (15g) salt
  • 1 teaspoon turmeric powder
  • 20 whole black peppercorns
  • 3 bay leaves
  • 1 pound (450g) daikon (sometimes called mooli) radish, peeled and sliced

Method

In a medium saucepan, stir together water, vinegar, sugar, salt, turmeric, peppercorns, and bay leaves.

Bring to a boil over medium-high heat, stirring to ensure that sugar fully dissolves.

Remove from heat and add daikon.

Transfer pickles and brine to an airtight glass container and store in the refrigerator.

Pickles will last about 1 month.

Sugar Free Homemade Fajita Seasoning Mix

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As is the same for the majority of the population, I’m feeling the need for a bit of a health kick after the indulgences of Christmas, so I have been attempting to cut sugar and processed food from my diet as much as possible! One of the culprits of ‘hidden sugar’ is the Old El Paso Fajita Seasoning mix. This mix has a rich smoky flavour, which is hard to find in many homemade fajita mix recipes, but I think I may have cracked the recipe! I have substituted sugar with xylitol, a natural sweetener, which is really good for your teeth and doesn’t raise your blood sugar so is perfect for diabetics!

So here it is, my sugar free version of the Old El Paso classic:

Ingredients

2 tsp sea salt
2 tsp xylitol
2 tsp ground cumin
2 tsp ground coriander
1 tsp chili powder
1 tsp oregano
1 tsp ground ginger
1 tsp smoked paprika
1 tsp dried onion powder
1 tsp dried garlic powder
1 tsp cayenne pepper powder

Method

Mix together the ingredients and store in an airtight jar. This recipe makes about 5 tablespoons of spice mix. I like to use 2 tablespoons when I’m frying chicken and vegetables for two people as I like it quite spicy, but you can use as much or as little as you like!

All you need to do is, fry strips of chicken with some sliced onions and peppers until cooked through, then add 2 tablespoons of spice mix and stir-fry. You can add a bit of water if the mix starts to stick to the pan! I like to serve this in flour tortillas with a few spoonfuls of guacamole, sour cream and salsa, with a sprinkle of mature cheddar thrown in! Unprocessed, sugar-free and seriously yummy!