The Low Fodmap Diet

The FAST TRACK to an IBS-Free Life

Low Fodmap Recipes

RED WINE & ITALIAN HERBS TOMATO PASTA SAUCE

By 3 Comments

Here is another product with the Fodmap Friendly stamp of approval – red wine & Italian herbs tomato pasta sauce made by Fodmapped. It is low FODMAP, gluten Free, with no garlic or onion, no added MSG, no artificial colours, flavours or preservatives – exactly how we have to eat with IBS. The ingredients are: Tomato (87%) (Contains Citric Acid), Tomato Paste (6%), Red Wine (3%), Olive Oil, Salt, Herbs (0.6%), Yeast Extract, Sugar, Black Pepper, Spices.

I made this last night in a hurry and it took me only the time it takes to cook the pasta. I soft-poached two eggs at the same time and placed them on top of the sauce coated pasta. I have never added an egg to pasta like this before and it was delicious. You can read more about the sauce HERE.

For more of their products go to the Fodmapped website and see if they can be found close to where you live. They are mainly in Australia and New Zealand but I know they are in the process of expanding worldwide.

Disclaimer: I am not being paid to give a review of this soup but did receive it as a gift. My opinion is given freely and I would never recommend anything I had not tried and tested myself.

Low Fodmap Pesto Pasta

By 2 Comments

Low Fodmap Pesto PastaI make pesto pasta often, especially when I am feeling lazy. It takes just six ingredients to pull together this complete vegetarian meal featuring all of the food groups. (If you have reflux, you may need to leave out the garlic-infused oil.) You can use any type of low-FODMAP pasta you like with pesto, but spaghetti or tagliatelle are the traditional choices. If you have a low tolerance for fat, this may not be the best choice for you because the quantity of oil may trigger your symptoms.

This recipe is straight from my cookbook, The Low FODMAP 6-week Plan & Cookbook. It is discounted right now on Amazon from $24.99 to $16.99. Buy it HERE. It is also available anywhere books are sold. Even our local bookstore in New Zealand has it. If your closest store doesn’t, then ask them to order it in for you.

Low Fodmap Pesto Pasta
 
Print
Prep time
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • 17.6 ounces (500 g) low-FODMAP spaghetti
  • 2 cups (48 g) fresh basil leaves
  • 3.9 ounces (110 g) Parmesan cheese, plus more for serving
  • 2 tablespoons (18 g) pine nuts
  • 2 teaspoons (10 ml) garlic-infused oil (omit for reflux)
  • 3.4 ounces (100 ml) olive oil
  • Salt and pepper
Method
  1. Fill a large saucepan with plenty of water and bring to the boil.
  2. Add 1 tablespoon (9 g) of salt. When the water has reached a rolling boil, add the spaghetti. Stir while the water returns to the boil. Cook until al dente.
  3. Meanwhile, place the basil, Parmesan, and pine nuts in a small food processor and process well. Add the garlic oil (if using) and olive oil and process again.
  4. Season to taste.
  5. Drain the cooked pasta and place in a large bowl. Add the pesto sauce and mix well. Serve immediately, with fresh Parmesan grated over the top.

Low Fodmap Pesto Pasta

 

Chocolate and Orange Polenta Cake

By 3 Comments

Low Fodmap Orange and chocolate Cake This moist, easy-to-make low Fodmap chocolate-orange cake is perfect with a cup of tea or coffee. If you feel that fructose is one of your biggest symptom-triggers, leave out the orange syrup; it’ll still be delicious. Be sure to stick to one slice per serving. This recipe comes straight from my book, The Low FODMAP 6-week Plan & Cookbook, which you can buy online or in bookstores. Here it is on Amazon.

1.0 from 1 reviews
Chocolate and Orange Polenta Cake
 
Print
Author:
Serves: 12 slices
Ingredients
For the cake
  • 5.3 ounces (150 g) butter, at room temperature
  • 5.3 ounces (150 g) superfine granulated white sugar
  • 3 eggs
  • 1½ (8 g) tablespoons cocoa powder
  • 1½ tablespoons (25 ml) hot water
  • ⅓ cup (32 g) ground almonds
  • ½ teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • ⅓ cup (47 g) quick-cook fine-grain polenta
  • 1 tablespoon (6 g) grated orange peel
  • ½ cup (55 g) chopped pecans
  • 12 whole pecans
For the syrup
  • Juice of 1 orange
  • 1.8 ounces (50 g) granulated sugar
For the glaze
  • 1 cup (120 g) powdered sugar
  • 1 to 2 tablespoons (15 to 30 ml) orange juice
  • Water (if needed)
Method
  1. First, make the cake. Preheat the oven to 325°F (170°C, or gas mark 3). Grease a 7.5-in (19 cm) springform cake pan and line with parchment paper.
  2. Beat the butter and sugar together until pale and fluffy, about 5 minutes. Beat in the eggs, one at a time.
  3. Mix the cocoa with the hot water and stir until dissolved. Then fold into the butter mixture.
  4. In a separate bowl, combine the almonds, baking powder, cinnamon, polenta, and orange peel.
  5. Add the wet ingredients to the dry ingredients and stir in the pecans.
  6. Spoon the mixture into the cake pan and bake on the middle shelf of the oven for about 35 minutes or until a toothpick inserted into the center comes out clean. Allow to cool slightly in the pan.
  7. Then, prepare the syrup. Combine the orange juice with the sugar in a small saucepan. Bring to the boil and simmer, stirring regularly, for 5 minutes or until slightly reduced and thickened.
  8. Make holes in the cake with a skewer and pour syrup over the cake while it is still hot. When cool, remove the cake from the pan.
  9. Finally, prepare the glaze. Mix the powdered sugar and orange juice to form a thin paste. Add water if necessary to reach a runny, pourable consistency.
  10. Pour the glaze over the cooled cake and let it drip over the edges.
  11. Garnish whole pecans.
  12. Allow the glaze to set and then serve.
  13. Store in an airtight container for 2 days or freeze in slices for 2 to months.

 

Low Fodmap Roast Turkey with Stuffing

By 8 Comments

Christmas is a wonderful time of year for celebrations and family get-togethers. Yesterday, I decorated our cottage, including the Christmas tree because we have 16 family members coming for Christmas lunch. If you would like to see photos of the decorated house, I have posted them on my Path To Minimalism blog HERE.

Meanwhile, I am posting a recipe of a low Fodmap turkey and stuffing since in New Zealand a Christmas table wouldn’t be complete without one. I made this a few years ago, and it was moist and delicious. So, I decided to include it in my cookbook: The Low Fodmap 6-Week Plan & Cookbook, which you can purchase HERE.

I will take a couple of week’s break from posting over the Christmas/New Year break so I would like to wish you a Merry Christmas and a Happy New Year. Stay safe and healthy – low Fodmap only!
Roast Turkey with Stuffing

5.0 from 1 reviews
Roast Turkey with Stuffing
 
Print
Author:
Ingredients
Glaze
  • Rind and juice of 2 oranges
  • 1 tablespoon (20 g) maple syrup
  • or golden syrup
  • 1 tablespoon (15 ml) fish sauce
Turkey
  • 1 whole turkey, about 10 to 12 pounds
  • (4.5 to 5.4 kg)
  • ⅔ cup (80 g) dried cranberries
  • 1 heaped (3 g) tablespoon fresh thyme
  • 1 heaped tablespoon (2 g) fresh rosemary
  • Pinch of nutmeg
  • Salt and pepper to taste
  • 4 tablespoons (56 g) softened butter
Stuffing
  • 6 tablespoons (84 g) butter
  • 2 teaspoons (10 ml) garlic-infused oil
  • (omit for reflux)
  • 1 leek, chopped (green parts only)
  • 6 slices of bacon
  • ½ loaf of low-FODMAP bread
  • 3 tablespoons (8 g) finely chopped thyme
  • 3 tablespoons (8 g) finely chopped sage
  • 3 tablespoons (6 g) finely chopped rosemary
  • Salt and pepper
  • Lactose-free milk
Method
Glaze
  1. First, prepare the glaze. Place all the ingredients in a small saucepan and bring to the boil. Boil rapidly until thickened.
  2. Remove from the heat and set aside.
Turkey
  1. Remove the turkey from the fridge an hour before cooking.
  2. Preheat the oven to its highest temperature—about 500°F (250°C, or gas mark 10).
  3. Place the cranberries, herbs, nutmeg, salt, pepper, and butter into a food processor and grind to a paste.
  4. Slowly release the skin over the breast of the turkey from the flesh underneath and spoon the processed mixture underneath and massage into place. Skewer the opening shut.
  5. Truss the turkey and rub butter all over it.
  6. Place it in a large baking dish and cover with aluminum foil.
  7. Place in the oven and reduce the temperature to 350°F (180°C, or gas mark 4).
  8. Once an hour, glaze the turkey with the orange glaze.
  9. Roast for 3 hours in total and then remove from the oven.
  10. Cover the turkey with fresh aluminum foil and wrap in an old towel for 1 hour before serving with baked stuffing.
Stuffing
  1. To prepare the stuffing, heat the butter and garlic oil (if using).
  2. Add the leek and bacon. Cook 2 minutes.
  3. Place the bread in a food processor and process into chunks.
  4. Add the herbs, season to taste, mix well, and moisten with a little milk.
  5. Add the leek-and-bacon mixture and combine.
  6. Press into a casserole dish and bake at 350°F (180°C, or gas mark 4) for 1 hour.
  7. Serve hot with the turkey along with some garlic- and onion-free gravy.

 

Low Fodmap Pita Pizza

By 2 Comments

If I am wanting to make a quick low Fodmap vegetarian recipe that everyone will love because the word pizza is in the title, then I make this – pita pizza. I usually make my own dough in the bread-maker but you do have to wait while it is being made so this recipe is a quick alternative. You can really use whatever you have in the fridge that is low Fodmap as toppings and you can certainly add some meat if you are not wanting a vegetarian meal, but these days I am trying to eat about 4 vegetarian dinners a week to reduce my intake of animal meats and fats so I like to have a repertoire of quick vegetarian meals up my sleeve. We can have 5 cherry tomatoes so perhaps check that your pizza is not over that limit.
Low Fodmap Pita Pizza

Low Fodmap Pita Pizza
 
Print
Author:
Serves: 4
Ingredients
  • 1 tbsp olive oil
  • 1 tsp garlic-infused oil
  • Bunch baby spinach
  • Punnet cherry tomatoes
  • 8 oz/226 gms feta
  • 4 oz/113 gms Parmesan
  • 2 oz/56 gms pinenuts
  • 4 eggs
  • 4 low Fodmap pita breads
Method
  1. Preheat oven to 350°F/180°FC.
  2. Heat the oils in a frying pan and add the washed and dried spinach and cook until the spinach is a little wilted.
  3. Place four pieces of pita bread on a flat oven tray.
  4. Spread the spinach mixture over the four pita breads.
  5. Slice the cherry tomatoes in half and distribute around the pita bread but leave a circle in the center free. (This is for the poached egg.)
  6. Crumble the feta cheese all over the top.
  7. Sprinkle freshly grated parmesan and pine nuts over the lot.
  8. Bake in the preheated oven for roughly 10 minutes, or until the cheese has softened.
  9. Meanwhile, in a saucepan of softly boiling water, poach four eggs until the whites are set and the yolks are still runny. (Approximately 3 minutes.)
  10. Place a poached egg into the middle of each cooked pizza.
  11. Place the pizzas on individual plates and serve.

 

Parmesan and Spinach Balls

By 3 Comments

Parmesan and Spinach BallsThis low Fodmap vegetarian recipe calls for just a handful of simple ingredients. These spinach balls cover all the necessary food groups, and they’re perfect as a complete morning or afternoon snack or as nibbles to serve guests when they drop around for drinks. For a little variety, make them with kale instead of spinach and replace the Parmesan with any mature cheese. Serve them with a garlic- and onion-free mayonnaise, if you like.

This recipe comes directly out of my book, The Low FODMAP 6-Week Plan & Cookbook, which you can find online in hard copy or Kindle or in any good book store. There are 99 other low Fodmap recipes. Purchase the book HERE or HERE on Amazon.

Parmesan and Spinach Balls
 
Print
Author:
Serves: 14
Ingredients
  • 4.2oz/120gms spinach
  • 2 eggs
  • ¾ cup (75g) Parmesan cheese, grated
  • 1 cup (115g) gluten-free day-old breadcrumbs
  • 1 tbsp fresh thyme, finely chopped
  • ½ tsp paprika
  • Salt and pepper
Method
  1. Heat the oven to 180°C/350°F.
  2. Place the spinach in a food processor and process until in tiny pieces.
  3. Add all the other ingredients and mix well.
  4. Place a sheet of baking paper on a baking tray.
  5. Form the spinach mixture into balls and arrange on the tray.
  6. Place in the oven and bake for 20-25 minutes.
  7. Eat hot or cold.

manage cookies