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 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.