Hey all!
Some of you were asking for some low-fodmap vegetarian recipes and food ideas. The following is what I tend to eat, apologies for the disorganisation and lack of detail with some, I don't really follow many recipes!
*
PLEASE NOTE: Quantities presented in parentheses are the maximum quantity that is allowed of that food. Quantities presented outside parentheses are my own recipe and amount suggestions. Hope that makes sense! * Breakfast
Flapjacks with oats (60g), golden syrup (7g), dark chocolate chips (30g) and butter (19g)
Smoothie with strawberries (140g), blueberries (40g), pineapple (140g), unripe banana (100g), orange juice (100ml)
- I like to make this really thick, almost like ice cream, and then top it with homemade granola
Homemade granola with low fodmap milk (I can tolerate oat fine, but almond is lower fodmap)
- For the granola, simply mix 450g oats, 100g golden syrup and 1/2 tsp olive oil and toast it in the oven
- I do gas mark 2 for 15 minutes, give it a mix and put it in for another 15, but it will depend on your oven, your tray and your preferred degree of toastedness
- Take it out of the oven, let it cool completely, then add 100g chopped dark chocolate and mix
- This lasts weeks in tupperware
Porridge with low fodmap milk
- Top with maple syrup (50g), strawberries (140g), blueberries (40g) or unripe banana (100g)
Sourdough toast with brie (40g) and tomatoes (75g)
Sourdough toast with low-fodmap chocolate spread/peanut butter (50g) / jam (40g)
Pancakes (for 2 people): mix 50g gluten free flour, 1 medium/large egg, pinch of salt, 150ml low fodmap milk
- Cook in olive oil
- Top with strawberries (140g), blueberries (40g), maple syrup (50g) or low fodmap chocolate spread
Lunch
Rice vermicelli noodles with broccoli (75g) or tenderstem broccoli (45g), carrots, green part of spring onions (16g) or chives, low fodmap stock, (gluten free) soy sauce (42g)
Eggs, homemade potato chips with paprika, tomato (75g) and lettuce salad with olive oil and balsamic vinegar (21g)
- Cut the potato into wedges, sprinkle with smoked paprika and whatever other spices you like, then pop in the oven
Rice with roasted veg (carrot, courgette (65g), leek tops (54g), chives, broccoli (75g), red pepper)
Homemade veggie soup (carrots, parsnips, leek tops (54g), chives, potato and red pepper are all great)
Sourdough/gluten free sandwich
- Cheese (cheddar, brie etc.), lettuce, tomato (75g), egg
- Egg mayo (40g mayo)
Dinner
Shepherd's pie
https://alittlebityummy.com/recipe/en-gb/low-fodmap-vegan-shepherds-pie-2/ with broccoli (75g), peas (45g) or green beans (75g)
Sweetcorn (38g), potato chips (homemade), Quorn chicken burger, gluten free bun, salad
Gluten-free pasta (145g) with courgette (65g), broccoli (75g), spinach and tinned tomato sauce
- Sauce: fry 1/2 red pepper diced, 1/2 courgette (65g) diced, 1/2 carrot finely sliced
- Add 1tsp of smoked paprika, chili flakes, cinnamon, oregano (3g), salt and pepper and a tin of chopped tomatoes
Fajitas with gluten free wraps, Quorn chicken bits, broccoli, pepper, chives
- Spice mix: 3 tsp smoked paprika, 2 tsp oregano (3g), 2 tsp cumin, salt and pepper
- Salsa: tinned tomatoes, chives, lemon/lime juice (125/250ml), cumin, chili paste (optional)
- Chill your salsa for 30 mins before eating! Makes it 1000 times better
Sourdough margherita pizza (I tend to eat half and save half for the next day - check that the marinara doesn't have garlic!)
Snacks
Carrot sticks
Corn tortilla chips with salsa (see salsa recipe above)
Gluten free crisps (just check the flavouring!)
Popcorn (I make mine at home but store-bought is fine unless it has some kind of weird flavouring)
Olives
Low fodmap bars (gluten free nut bars are generally good)
Low fodmap fruit
Rice cakes
Dark chocolate
Low-fodmap cookies (my favourite recipe is
https://bakerbettie.com/easy-chocolate-chip-cookies/ with gluten free flour instead of normal flour and vegan dark chocolate chips)
_________________________________________________________
Hope this helps some of you, let me know if you have any questions! :)
submitted by Add the cream and stock, bring to the boil then simmer for 5 minutes. Add the corn flour and water and stir until thickened. Stir in the Quorn Pieces, black pepper and thyme. Pour into a pie dish; Roll out the pastry dough on a lightly floured surface and roll to ½ cm thickness and gently cover the pie filling. Method. Put the pepper, flour and nutmeg, quorn bacon and quorn chicken pieces into a plastic bag and give it a good shake so each piece of chicken is well coated. Cook the onions and leeks in the butter on a moderate heat until softened. Add the chicken and ham mixture to the pan, add the stock and bring to the boil. Add the boiling water and stir. When the Quorn chicken pieces have cooked for 2 minutes, add the gravy and the crème fraîche and stir. Add the salt, pepper and thyme and bring to the boil. Bubble for 2 minutes and then pour into a large oven dish. What ingredients do you need to make Quorn chicken and leek pie? To make this vegan chicken, leek and potato pie you will need: 100g cashews; 400ml oat milk; 2 tbsp nutritional yeast; salt and pepper; 1 tbsp dairy free spread; 2 leeks, sliced; 1 x 280g bag vegan Quorn chicken pieces; 380g cooked potatoes (about 3 medium potatoes) 1 tbsp chopped parsley Apr 8, 2020 - This vegan Quorn chicken and leek pie with potatoes was such a huge hit with our family that I know I'll be making it time and time again. Meat free chicken flavour pieces, made with mycoprotein, in a leek sauce and encased in shortcrust pastry base with a puff pastry lid Sustainable nutrition Quorn products contain mycoprotein, which is a nutritionally healthy source of protein because it's high in protein, high in fibre and low in saturated fat. Producing mycoprotein uses less land and water than animal protein production, so Add the leeks and cook for 5 minutes over a medium heat until softened but not coloured. Stir in the garlic and Quorn Pieces and continue to cook for 2 minutes; Stir in the flour and mustard powder and cook for 1 minute. Gradually add the stock and milk stirring until the sauce thickens. Season to taste. Spoon the Quorn mixture into a pie dish. This pie has all the elements of a traditional chicken and mushroom pie, such as creamy sauce, flaky pastry and a generous filling of chicken and mushrooms, but, the chicken is replaced with Quorn. The little pies are baked with an eggy glaze and are perfect for supper, lunch, lunch boxes, snacks and picnics. Ingredients Quorn chicken pieces, leeks, potato, sweetcorn, crème fraîche*, wholegrain mustard*, butter, vegetable buillon*, olive oil, thyme, nutmeg, sea salt and Oooh, Chicken and Leek Pie, the quintessential British comfort food! Here is a meat free version using Quorn Chicken Style Pieces. Melting in the mouth, it is fragranced with a subtle hint of mustard and has just the right amount of creaminess. Quorn is made from a fermented mycoprotein (fungi) grown in the UK.