Picture for Low FODMAP Recipes

Low FODMAP Recipes

Try these delicious LOW FODMAP meals!

Warm Fruity Porridge - Serves 1

40g Gluten Free Porrige Oats

100ml Dairy Free Milk -lactose free or almond or rice milk (no more than 200ml)

Pinch of Flaked Almonds

80g Blueberries and raspberries 

  1. Put the oats and milk into a small pan and heat, stirring continuously for around 3 – 4 minutes. Add the berries and continue to cook for a further 2 until you reach your desired consistency.
  2. Plate up and sprinkle with flaked almonds and blueberries

Spiced Quinoa, Feta and Almond Salad – serves 4

1tbsp garlic infused olive oil

1tsp ground coriander

1/2tsp turmeric and paprika

300g quinoa

50g toasted almonds

100g feta

Handful of fresh parsley

Juice of 1 Lemon

Salt and pepper

100g Cherry tomatoes, halved

200g Roasted butternut squash

  1. Preheat the oven to 180 degrees. Lightly coat the butternut squash in the garlic oil with some salt and pepper and cook in a preheated oven for around 30 minutes.
  2. Boil the quinoa in 600ml of water for around 10-15 minutes then drain.
  3. Meanwhile heat 1tbsp of oil in a pan, add the cherry tomatoes and spices and gently fry until the tomatoes have softened.
  4. Add the cooked quinoa to the tomatoes and spices and stir through, coating the quinoa in the tomato spice mix. Add the cooked butternut squash and season to taste.
  5. Stir through the feta and sprinkle with flaked almonds. Can be enjoyed warm or cold.

Spaghetti Bolognese – serves 4

1tbsp Garlic infused Olive Oil

400g Lean Beef Mince

1 carrot, diced

2 large Leeks (green part only – do not use the bulb, white part)

200ml of Low FODMAP beef stock (not essential, can just use water and add additional seasoning)

400g Canned chopped tomatoes

1 tbsp Tomato puree

2 tsp Dried mixed herb (oregano, basil, thyme)

400g Gluten free spaghetti

Salt and pepper

2 tbsp of Worcestershire sauce

Fresh Basil

  1. Add the oil to the pan and fry the leeks and carrots until softened. Then add the mince to the same pan and brown.
  2. Once browned, add the herbs and tomato paste to the pan and stir. Then add the canned tomatoes, stock, salt, pepper and Worcestershire sauce.
  3. Simmer the sauce until cooked, add additional seasoning to taste. Meanwhile, cook the gluten free spaghetti as per the instructions on the packet.
  4. Serve with sprinkle with a little parmesan and fresh basil.

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