FODMAP Friendly Recipe: Italian Style Meatloaf

Meatloaf is a great FODMAP diet friendly family supper - it's basically a burger in a tin — and it's also yummy cold for FODMAP friendly pack lunches. The recipe here makes an Italian flavoured meat loaf but you can switch things up by varying the herbs and spices. A couple of teaspoons of smoked paprika, cumin, coriander and preserved lemon will make a Middle Eastern style meatloaf, or add ginger, lemongrass, spring onion (only the green parts) and turmeric for a sort-of-Asian meatloaf.

Ingredients:

500g leanest beef mince lean steak mince

2 tbsp gluten free oats

2 small anchovy fillets

1 medium egg

A handful of fresh basil

1tsp dried oregano

1 tablespoon grated parmesan (optional - parmesan is low lactose and this is a small quantity but feel free to omit)

1 tablespoon tomato puree

Homemade gluten-free breadcrumbs to top (optional)

Serves 4-6

Mix all the ingredients together in a bowl.

Spoon the mixture into a well greased 2lb/large loaf tin and press down. Top with the breadcrumbs, if using. Bake the meatloaf for 45-50 minutes at 180C/375F or until browned on top and cooked through. Let it cool in the tin for 15 minutes before turning out and slicing.

You can eat it hot or cold.

FODMAP Friendly Salted Caramel Oat Bars

These are the richest, gooey-ist and most more-ish FODMAP friendly oatbars imaginable. The salted caramel style sugar mixture makes them absolutely delicious. Everyone who has tried these has expressed delight that they can have something so naughty tasting on the FODMAP diet.

To ensure these really are low FODMAP, make sure to use gluten-free oats and only golden or maple syrup. Corn syrup in high in frutcose and won't work the same way. 

Ingredients:
1 cup (2 sticks)/250g butter
3 1/3 cups/ 400g rolled gluten free oats
1 1/3 cup/ 250g soft brown sugar
3tbsps maple or golden syrup
1/4tsp salt (or more or less to taste)

Makes 16

Melt the butter over a low heat in a large saucepan. Add the sugar, syrup and salt and stir until the sugar has dissolved and everything is well combined - do not let the mixture boil.

Remove from the heat and stir in the oats.

Pour mixture into a greased 23x23cm pan (9") and bake for 30 minutes at 180C/375 F until golden. Allow to cool in the tin for 20 minutes before slicing into squares.

FODMAP Friendly Recipe: Butternut Squash and Zuchinni Risotto

Risottos are usually off the menu if you follow the FODMAP diet. All that cream, cheese and garlic is not a a recipe for a happy gut. However, you can make a great dairy-free, FODMAP friendly risotto easily. The natural starches in risotto rice provide real creaminess. Adding roasted butternut squash and zuchinni adds flavour and a lovely rounded richness - so much so that you won't notice that there is no cheese!

Ingredients:
3/4 cup/ 150g risotto rice (Carnaroli, Vialone Nano or Aborio)
2 cups of hot FODMAP friendly stock
small glass of white wine (optional)
Zest of half a lemon
1tbsp chopped fresh basil or sage
1 cup/ 200g chopped butternut squash (2 inch pieces)
1 medium zuchinni/courgette coarsely grated
1 tablespoon extra virgin olive oil or garlic oil
Freshly ground black pepper

Serves 2


Put the butternut squash in a roasting tray with the oil and bake for 30 minutes, turning half way through, until tender and golden.

Place the rice in a pan and stir in a quarter of the hot stock and the glass of wine (if using). Bring up to a low simmer and stir gently. Continue to add the remaining stock gradually as the rice absorbs it, keep stirring! This should take about 20 minutes. Test that the rice is cooked, it should have a slight bite to it.

Add the grated zuchinni, chopped basil, roasted squash and lemon juice. Season to taste and serve.

FODMAP Diet Plan Recipe: Jewelled Kale and Cranberry Quinoa

Happy New Year! If you are looking to kickstart your FODMAP diet or recovering from holiday-induced IBS then this is the perfect healthy recipe for you. Quinoa is a great alternative to couscous or bulghar wheat if you are following the FODMAP diet plan. This FODMAP friendly jewelled quinoa recipe pairs it with super-healthy kale and throws in a little grated carrot and juicy cranberries for a delicious and super-healthy start to the New Year.

A small portion of cranberries is ok on the FODMAP diet plan but if you find they irritate your IBS then try adding a little grated orange zest instead.

Ingredients:
120g 1/2 cup quinoa
1 grated carrot
100g kale (or two large handfuls with the tough stems removed)
25g/ 1oz dried cranberries
500ml hot FODMAP friendly chicken stock (homemade is best!)
1tsp ground turmeric
1tbsp rapeseed or olive oil

Serves 2

Rinse the quinoa well and then put it in a saucepan. Cover with the chicken stock and bring up to the boil. Simmer the quinoa for around 15 minutes or until the edge of the seed begins to come away from the germ - it will look like little white squiggles! Drain the quinoa well and set to one side.

Heat the oil in a pan and then add the carrot, kale, turmeric and cranberries. Stir-fry for 3-5 minutes - just long enough to soften the vegetables. Tip in the quinoa and mix everything together. Serve hot or eat as a cold salad.