Low FODMAP Simple Pork Stir Fry

Quick and easy stir fry suitable for all the family. P.S. it is perfectly acceptable to stick all the vegetables through the slicer setting on the blender when you’re in a hurry! Ingredients (serves 4) 2 tbsp vegetable oil 500g diced pork 4 tbsp oyster sauce 1tsp toasted sesame oil 1tsp garlic infused oil 1 […]

Low FODMAP Pilau Rice

Pilau rice seasoning in the shops generally contains onion and garlic powder but this allium free version gives a touch of warmth and colour without the FODMAPs Ingredients For the pilau rice seasoning: 1 tsp salt 1/4 tsp cinnamon 1/4 tsp mild chilli powder 1/4 tsp black pepper 1/4 tsp tumeric 1/8 tsp asafoetida powder […]

Low FODMAP Simple Spaghetti Bolognese

A tummy-friendly version of this week-night favourite for all the family to enjoy. Ingredients Serves 4 500g lean minced beef 1 tbsp cooking oil 1 tbsp garlic infused oil 2 tbsp tomato paste 1 tsp anchovy paste 2 tins chopped tomatoes 1/2 glass red wine 1 tsp dried oregano 1 tsp dried basil 2 tsp […]

Low FODMAP Seared Scallops with Lemon and Chive Sauce

Finding a scallop recipe that is garlic and onion free isn’t all that easy so here’s our option to keep these delicious shellfish FODMAP-friendly. Ingredients Cleaned Scallops (suggested serving 3 per person for a starter 5-6 for a main) 2 tbsp olive oil 1 tsp salted butter Salt & Pepper for seasoning 1 lemon 1 […]

Low FODMAP Soup: Oriental Carrot and Parsnip

This warming soup can be spiced up with the addition of extra chilli if you like things hot – when blended the rice adds creaminess without extra fat and provides carbohydrates to make this a meal on its own! Ingredients 2 large parsnips 2 large carrots 1 tbsp light cooking oil 1 tbsp uncooked white […]

Low FODMAP Vegetarian Pasta with Lemon & Chive Sauce

This delicious spring inspired dish makes the most of the fresh flavours of chive and lemon without the high FODMAP onion and garlic usually associated with Italian dishes. Serves 4 Ingredients 300g (uncooked) gluten free pasta (approximately 680g cooked) 5-6 baby courgettes mixed colours if possible 200g baby plum or cherry tomatoes 1 lemon 1 […]

Low FODMAP Stock

Being able to pop a stock cube into a soup or stew to add flavour is one of the great unsung conveniences of modern cookery, that is, until you can’t!   Unfortunately the vast majority of stock cubes, even if they are wheat-free, remain high in onions and garlic rendering them unsuitable for the low FODMAP […]

Low FODMAP Soup: Potato, Chive and Spinach

This wholesome tasty soup is a great low FODMAP winter warmer. Ingredients 2 tbsp garlic infused oil 6 potatoes, peeled & diced 1 cup chives, chopped – reserve a few for garnish 2 cups spinach (fresh or frozen) 1 litre boiling water 1 tbsp miso paste 2 tsp salt 1 tsp pepper 1/4 tsp ground […]

Low FODMAP Garlic Bread

Yes, that’s right, low FODMAP Garlic bread.  Say no more… Serves 4 with 2 slices each. Ingredients 8 palm sized slices of sourdough spelt bread Garlic infused oil  2tsp finely chopped parsley Pinch of salt and pepper Preparation Whisk the garlic infused oil, parsley, salt and pepper together Lay the slices of sourdough spelt bread […]

Chicken Curry

Low FODMAP Masala Curry Sauce

This delicious curry sauce  is hugely versatile hot or cold and freezes very well (minus the cream) to create convenient low FODMAP meals when time is tight.  Just add the cream when heating the sauce after defrosting. The asafoetida powder provides the onion punch and the dish can be made spicier with an extra dash […]