Low fodmap, creamy prawn linguine

Delicious, garlicy, creamy pasta. Filled with all the low fodmap alarm bells right? Not anymore!

With some quick and simple substitutions you can live out all of your delicious pasta shaped dreams without any of the belly ache. And, might I add, this dish has SO MUCH flavour!! You may never want to eat anything else ever again… just saying… you have been warned.

I served this up to my husband and friends last Friday evening and they loved it so I thought I’d share it with you too!

Ingredients

Serves 4

  • 250g gluten free spaghetti/linguine
  • 30 g butter (use olive oil if you can’t tolerate butter)
  • 300 g peeled, cooked prawns
  • 1 tbsp garlic infused oil
  • 65 ml dry white wine
  • 250 ml lactose free cream
  • 125 ml low fodmap stock,  the massel ones are great, cheap and available amazon
  • 50 g grated parmesan cheese
  • 2 tbsp finely chopped fresh parsley
  • Black pepper

Instructions

  1. Tip the pasta into a boiling pot of salted water. I add some olive oil at this stage because gluten free pasta sometimes needs a bit of help to not get stuck together. Cook for around 15 minutes or until soft but al dente.
  2. Drain the pasta and leave to one side.
  3. Meanwhile, melt the butter and mix with the garlic infused oil in a large non stick pan over a medium heat. Add the prawns and cook for 1 1/2 minutes on each side until they are warmed through. Remove the prawns and leave to one side. This will add flavour to the butter.
  4. Add the wine and stir. Simmer for 2 minutes until wine mostly reduces.
  5. Add the cream, stock and parmesan and stir until the parmesan is melted, then leave to simmer for 1 1/2 minutes until it thickens slightly. If it doesn’t thicken enough then I use a bit of cornflour to help it along.
  6. Add the prawns, stir, then add the pasta .
  7. Toss the pasta in the sauce, it will thicken in about 30 – 45 seconds and start clinging to the pasta.
  8. Turn off the heat and sprinkle in the parsley and black pepper, check to see if you want to add a bit of salt. Toss again until the sauce consistency is to your taste. Add a splash of water if it gets too gluggy.

Serve and enjoy!

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Low fodmap banana bread with lactose free cream cheese icing

There’s nothing like a slab of banana bread, dripping in cream cheese icing to cheer you up after a long day.

I remember having banana bread when I was little and it always feeling like a proper treat.

So when I saw the bananas that I’d bought in the delusional hope of making lots of healthy smoothies every day and then turning into a yoga health godess, browning rapidly on the side, I knew what to do.

Of course, this recipe is low fodmap friendly but I don’t think anyone would know that it wasn’t made with proper flour or that you were on a special diet. The bananas add such a lovely natural sweetness that you can afford to lower the sugar content without this cake feeling ‘healthy’ or deprived.

 

Ingredients

Loaf:

  • 3 ripe bananas
  • 200g gluten free self-raising flour mix (I used Doves Farm)
  • 1 tsp gluten free baking powder
  • 100g butter, cubed
  • 70g caster sugar
  • 2 large eggs
  • 1 tsp cinnamon
  • 1 tsp vanilla extract

Icing:

  • 125g cream cheese, softened
  • 50g butter, softened
  • 200g icing sugar
  • 1 tsp vanilla

 

Method

  1. Preheat the oven to 180 C then grease and line a 2lb loaf tin with baking paper.
  2. Mash the bananas together in a bowl and set aside
  3. Tip the flour, butter, sugar, cinnamon, vanilla, baking powder and eggs into a large bowl and mix together until fully combined.
  4. Fold the mashed banana through the mixture.
  5. Pour the mix into the prepared tin and bake for 50 minutes (check it’s ready by piercing the centre of the cake with a skewer or butter knife – if it comes out clean then the loaf is ready).
  6. Turn the loaf out onto a wire rack and allow to cool completely.
  7. Beat the icing ingredients together until smooth and slightly stiff. Smooth onto the loaf when it’s cooled. I like to top mine with chopped walnuts or blueberries.

My sibo journey update with a chicken soup recipe chucked in!


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!

 

Ingredients

  • 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

 

Method

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.

Enjoy!

Low fodmap, autumnal sausage casserole


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!

Enjoy!

Ingredients

  •  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

 

Method

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.

Enjoy!

Farmhouse Vegetable Soup

A hearty, nutritious soup is perfect for the bitter winter months and is wonderful for soothing sore throats and colds.

I picked this recipe up when I was working as a cook in a tourist farmhouse kitchen. This was their staple soup recipe and was always popular with the customers. It’s a very easy recipe and the amounts of the ingredients I have given are just a rule of thumb and can be varied to what you have in the larder! This recipe tastes great as a broth but I also like to blend it to create a thicker, fuller flavoured soup.

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 Ingredients

1 small swede
4 medium sized carrots
2 leeks
1 large onion
2 courgettes
2 pints of chicken stock
½ tsp mixed spice
½ tsp celery salt
butter for frying
salt and pepper for seasoning

Method

Chop up all of the vegetables into medium sized chunks and throw into a large pan. Fry gently in a little butter until just softened. Then pour in the chicken stock until it just covers the vegetables and add the mixed spice and celery salt. Cover and leave on a low heat for about 30 minutes to an hour, stirring every now and again.

Once all the vegetables are soft, taste and season with salt and pepper. As I said above you can either serve this straight away or blend it before you do so. I would recommend removing a little of the stock before you do this, just to make sure that once blended it is not too thin (you can always add the stock back in once blended). This soup is wonderful all year round but there’s something so cosy and comforting about a bowlful of soup when there’s a frost outside!

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