Anyone who suffers from uncomfortable digestive problems…whether it be constant bloating, wind and tummy upsets or just the occasional ‘food baby’ dilemma we have all experienced on a night out in a tight dress…listen up! It can be managed by paying attention to the foods we consume…after all, we are what we eat!
I love a challenge and this week, I have been set a great one…come up with some low fodmap recipes and ideas for a friend beginning a new journey towards good health. Some of you may have suffered from the symptoms of IBS (Irritable Bowel Syndrome) and Fructose Malabsorption. It’s uncomfortable, distressing and literally a pain in the ass. My own children have weak digestive systems and the constant struggle to find great tasting, healthy food that doesn’t upset their little tummies can be tiresome and overwhelming. A clean, happy, functioning digestive system is the key to good health so it is definitely worth looking after it by choosing the right foods…and you might just find you have a flatter tummy for your trouble!
Berries...Delicious, low fodmap and full of anti-oxidants
The beautiful Miss C is one of the most outgoing, vibrant and fun loving people I have ever met. She is soon to be married (to a lovely guy in a ROCK BAND! Seriously!) and so will be beginning a new chapter of her life…what an awesome time to get healthy and make some really positive changes to your lifestyle. I might add that Miss C is a vegetarian so avoiding staples such as onion, garlic, mushrooms and legumes is freaking her out. Not to worry…there are heaps of delicious vegetables and fruits we can use to make quick, easy, satisfying meals.
Let’s start with Breakfast…here are some no-fuss healthy low fodmap ideas and recipes to get Miss C started…
Go Green Juice
You’ve heard the hype about green juices…well it’s all true!!! Green juices are an amazing way to begin your day. They allow all those amazing nutrients straight into your system and are wonderful for anyone with digestive issues. I can honestly tell you this juice will give you a big energy hit and send you off with a smile on your face and a swing in your step…give it a go, you won’t be sorry!
The thing to remember is to keep it veggie based and leave out apples and pears…they are renowned to be fodmap offenders!
Even the Mona Lisa is going green!
Lemon and Lime Green Juice
This one is thanks to Lee Holmes from Supercharged Food but use any low fodmap vegetables you like!
2 bunches of English Spinach
2 cucumbers, cut in half lengthways
1 lemon, peeled, pith removed
1 lime, peeled, pith removed
1/2 cup basil
Put through the juicer and pour into a fancy glass, I like mine with ice.
Banana Porridge with Toasted Walnuts and Maple Syrup
Restricting your diet means thinking carefully about getting the right amount of nutrients through the day and protein is a big concern to most vegetarians. Add quinoa to your porridge for an extra hit…this seed has a nutty taste with a little bit of bite and will keep you fuller for longer making it easy to resist not-so-healthy snacks!
Hot, creamy, sweet and satisfying.
Makes enough for four serves..
1 cup rolled oats
1 cup quinoa
1 cup rice, almond, soy or oat milk
2 cups water
1 tsp cinnamon
2 bananas
A handful of toasted walnuts to serve (just toss them in a warm fry pan for a few minutes, until fragrant)
Drizzle of maple syrup to serve
Get your oats and quinoa into a medium sized pot with your milk. Stir over a medium heat for about five-ten minutes, adding water to keep the consistency smooth. Add your chopped banana and cinnamon and continue to cook for a few minutes until your porridge is creamy and the banana has melted slightly.
Spoon into a bowl and top with your toasted walnuts and maple syrup. This is serious healthy comfort food…keep any leftovers in the fridge, it lasts for a few days, and heat up each morning as desired.
Miss C’s Favorite… Mushrooms on (Spelt) Toast
Mushrooms are on the ‘foods to avoid’ list when it comes to a low fodmap diet but not everyone is intolerant to all the foods on the list and so a little trial and error is required to weed out your worst offenders. This low fodmap version uses garlic infused olive oil and spelt bread and will certainly be more easily digested than the traditional way. It might be worth a try and enjoyed occasionally for breakfast, lunch or dinner!
Better than a cafe!
Serves 2
A handful (4-6) of your favorite mushrooms
1 tbsp garlic infused olive oil (tolerated by most on a low fodmap diet)
3-4 sprigs of thyme
sea salt and freshly ground pepper
Greek fetta, crumbled
2 slices of Gluten Free or Spelt Bread toasted
Add your oil to a medium sized fry pan over medium heat. Add your mushrooms and thyme and cook until golden. Season to taste. Spoon the mushrooms over the toast and top with crumbled fetta. Garnish with thyme and a small drizzle of your best extra virgin olive oil if desired. Delish!
Spelt Bread
It’s a good idea to avoid wheat while on a low fodmap diet and while there are lots of great wheat free breads around these days, we had a go of making our own spelt bread. We used Teresa Cutter’s recipe from her website The Healthy Chef. We used maple syrup instead of honey and we baked it in a loaf tin as our dough was a little wet but it was so delicious and wholesome and easy to make…I thought I’d share it with you…
Teresa Cutter’s Irish Soda Spelt Bread
Still Hungry?
Here are a few more ideas to get your taste buds tingling….
Toasted Banana Bread with whipped ricotta and maple syrup
Fruit salad of strawberries, blueberries, rock melon, kiwi and raspberries with low lactose yoghurt and chopped almonds
Frittata with tomato, basil and boccocini
Low fodmap Super Fruit Smoothie
* You can search online for a full list of the do’s and dont’s of low fodmap foods but it’s best to speak to a professional nutritionist or your GP for all the information you need. Stay tuned for some more recipes…I’m loving all the taste testing!
Stay healthy!
mamacino x
