Low fodmap thai boat noodles

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!

Ingredients

Broth

  • 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
  • Beansprouts
  • Bamboo shoots
  • Chilli
  • A boiled egg

Method

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!

Advertisements

Low fodmap, herby rub for roast chicken

 

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! 

Enjoy!

Ingredients

  • Butter
  • Parsley
  • Dill
  • Rosemary
  • Thyme
  • Garlic infused oil
  • Salt
  • Pepper

 Method

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! 

Low fodmap lamb tagine

img_0155

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.

Enjoy!

Ingredients

  • 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

Method

  1. 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!
  2. 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.
  3. 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.
  4. 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.

Enjoy!

Low fodmap yummy shepherd’s pie


Low fodmap cooking can be a pain. So many ingredients we can’t have and flavour quickly can become a thing of the past…

But it doesn’t have to be! 

A few little substitutions here and there and using different types of veg to add extra flavour can turn bland and boring into a big bowl of tasty!

One of those recipes that can easily become low fodmap is shepherd’s pie. I love shepherd’s pie. It’s proper comfort food. And I promise you, the low fodmap version will taste just as good as the onion, lactose, wheat laced tummy ache that shepherds pie usually is.

It might not be a traditional recipe but I promise you it will hit the spot!

Ingredients

  • 500g mince (lamb, beef or pork all work well here)
  • 2 large carrots, peeled and diced
  • Half a swede, peeled and diced
  • 2 parsnips, peeled and diced
  • 1 tbsp garlic infused oil
  • 2 red peppers, diced
  • 1 small glass of red wine (optional)
  • 2 tbsp tomato puree
  • ½ tbsp. dried oregano
  • ½ tbsp. dried basil
  • Low fodmap stock
  • Salt and pepper to taste
  • 1 tbsp cornflour to thicken

For the mash topping:

  • 1kg potatoes
  • Olive oil
  • 100g lactose free cream cheese
  • 1 tsp mustard
  • Salt and pepper to taste

Method

  1. For the mince base, start off by browning the mince in a deep casserole pan. Then add in all of the veg and the garlic oil and fry gently until they start to soften, this should take about 5 minutes.
  2. Then pour over the red wine and leave it to simmer for 5 minutes to cook off the alcohol.
  3. Tip in the rest of the ingredients and then simmer until everything is soft and cooked.
  4. I like to thicken the mix a bit to stop the mashed potato from sinking, so I mix a little cornflour with some water and stir in to the mince whilst it’s still hot. You can add more or less depending on how thick you like it.
  5. For the mashed potato, peel and slice the potatoes thinly. Slicing them thinly will mean they cook faster and you’re less likely to get lumps. Boil the potatoes in water until soft then drain. I like to put my potatoes into my food mixer to really get them fluffy but you can mash by hand or however you like. As you mash, pour in the oil 1 tbsp at a time until it’s the right consistency. Then add in the lactose free cream cheese and the mustard and beat the mixture until fluffy. Season with salt and pepper.
  6. In a deep oven dish, pour in the mince mixture, then top with the potatoes. If you can tolerate cheddar, you can sprinkle a little on top.
  7. Bake in the oven until the top is brown and it’s piping hot inside (usually around 30-40 minutes).

I like to serve it with some green veg and some gravy on top (see my recipe for gravy below).Enjoy!

 

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 creamy mushroom risotto


I LOVE risotto. That creamy, comforting, steaming bowl of yum that fills you up just right.

Making a beautiful risotto is so easy but filled with cream, garlic and onion it’s definitely not low fodmap.

Well I’ve come up with a recipe that’s both low fodmap and still tastes like that gooey, ricey goodness that we all love! Enjoy!


Ingredients

  • 2 tbsp garlic infused oil
  • The green tops of 6 spring onions
  • 400g Arborio rice
  • 1.1 litres of low fodmap stock (see previous post on stock)
  • 2 glasses of white wine
  • 30g dried porcini mushrooms (porcini mushrooms are low fodmap in small servings so 15g per person or less will be safe)
  • 90g Parmesan
  • Butter
  • Salt and pepper
  • A handful of fresh parsely

Serves 6

Method

  1. Prepare porcini mushrooms: Place dried porcini mushrooms in a bowl with 1 cup boiling water. Weight down the mushrooms with something so they stay submerged for 30 minutes. After 30 minutes, squeeze mushrooms (saving all liquid) and chop porcini mushrooms coarsely.
  1. Heat the stock and mix with the mushroom liquid. Finely chop the spring onion ends. Finely grate the Parmesan.
  2. In a separate pan, heat the garlic infused oil and 1 small knob of butter over a low heat. (Usually you would fry the onions and garlic here but the spring onions ends will burn too quickly so I just add them in with the rice.)
  3. Add the rice and spring onions and turn up the heat – the rice will now begin to lightly fry, so keep stirring it. After 1 minute it will look slightly translucent. Add the wine and keep stirring.
  4. Once the wine has cooked into the rice, add your first ladle of hot stock along with the mushrooms and a good pinch of sea salt. Turn the heat down to a simmer so the rice doesn’t cook too quickly on the outside.
  5. Keep adding ladlefuls of stock, stirring, allowing each ladleful to be absorbed before adding the next. This will take around 15 minutes. Carry on adding stock until the rice is soft but with a slight bite. Don’t forget to check the seasoning carefully. If you run out of stock before the rice is cooked, add some boiling water.
  6. Remove the pan from the heat, add 1 knob of butter, the parsley and the Parmesan, then stir well.
  7. Place a lid on the pan and allow to sit for 2 minutes – this is the most important part of making the perfect risotto, as this is when it becomes creamy and oozy like it should be. Serve. This also makes a great leftover lunch!

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.