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.

Organic food: pricey but worth it?

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One of the questions I hear a lot is about organic food and whether it’s worth it? It’s a really interesting question and one that I have often wondered myself. Growing up, my parents were really into growing their own veg and buying organic but when I went to university I really noticed the price tag. I began to think that organic was a waste of money, there just to rinse the pockets of those silly enough to buy it.

When the price of food is on the rise it’s so easy to just go for the cheapest option but over the years I’ve come to realise that there are some things that really are worth spending that little bit more on. In an ideal world we would all eat organic, homegrown, free range food with no air miles and bought from the farm shop next door. But that’s just not possible and everybody’s food budgets are different. That’s why I’ve put together a list of the foods that are worth buying organic:

1. Milk – organic whole and semi-skimmed milk has more beneficial omega-3 fatty acid, Vitamin E and beta-carotene than non-organic milk, and studies have found that organic milk has 68 per cent higher levels of the essential fatty acid than non-organic. 

2. Bread – This everyday favourite has a really surprising number of pesticides, which have been used on the wheat grains, so choosing organic flour or bread helps to reduce your exposure to pesticides. 

3. Tomatoes – Tomatoes have very delicate skins that pesticides can easily get through. These chemicals cannot be washed off and removing the skin will not help as the chemicals have seeped through.This includes all fruit and veg with thin skins so things like berries, cucumbers, spinach, celery, carrots etc. are worth getting organic too.

4. Eggs – Eggs are an easy place to start going organic. Organic means free-range too, so those chickens enjoy a much happier life outside, producing rich, delicious eggs. 

5. Leafy Greens – These tend to have a large surface area for their size so can absorb lots of chemicals. 

6. Chicken – Organic standards insist that animals are given plenty of space and fresh air so they can grow more naturally, with a truly free-range life. They also forbid they use of antibiotics.

7. Soft fruit – Fruit with soft skins such as peaches and nectarines, tend to absorb more chemicals. Generally the skins of these fruit are often eaten, despite the surface having been treated with pesticides. 

10. Oranges – Organic oranges are one of the best organic foods to buy, with a study by PAN UK finding that 97 per cent of oranges tested had pesticide residues in them.

Now this can all sound a bit intimidating but there are foods around that are much safer to eat when it comes to pesticides. This list includes avocados, sweet corn, pineapples, frozen peas, onions, asparagus, mangoes, papayas, kiwis, aubergine, grapefruit, cantaloupe, cauliflower and sweet potatoes. They tend to absorb much less pesticide so you can be more relaxed when it comes to buying the non-organic versions of these ingredients.

It can be a bit overwhelming if you decide to change your weekly food shop to all organic products. But I hope these two lists make it a bit easier to decided what is worth buying organic and what to not be so worried about. You can be kind to your body and your wallet!

I must just mention that although eating organic is great, it’s much more important to eat lots of fresh veggies and we can only do the best with what we’ve got. So eat organic where you can but in the end just aim to eat as wide a variety of fresh ingredients as you can to give your body the goodness it really needs!

P.s To keep up to date with what foods you should be eating organic look up ‘Dirty Dozen’ organic, they update their list yearly.

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