As featured in my guest blog on the fabulous Gluten Free Blogger!
If you have found
some relief from following a gluten free diet, but continue to put up with the
symptoms of a ‘funny tummy’, then the low FODMAP diet could be for you!
FODMAPs are found in
a wide variety of foods, and have been identified as dietary triggers of IBS.
Those pesky FODMAPs travel to the large intestine where they are fermented by
bacteria. This fermentation produces a build-up of gases which can lead to
bloating, flatulence, pain, nausea, constipation and various other less than
fun ‘sensitive’ gut symptoms.
In my blog post: ‘Well
if it’s on the telly it must be good…’ there is a clip from Channel 4’s
‘Food Hospital’. This shows an excellent experiment of how a FODMAP ‘full’ food causes a balloon to blow up,
whereas a low FODMAP food doesn’t!
Thus research has
shown that restricting FODMAPs in the diet can help reduce symptoms, like those
mentioned above.
No onions and garlic
There are a host of
foods that you avoid or restrict when on a low FODMAP diet, and your
Dietitian will go through them with you.
But two of the big
ones to avoid are onions and garlic. It turns out these comforting
kitchen staples are FULL of fructans. Typical eh?
When my Dietitian first revealed the no onion and garlic rule, I was initially, well, stumped! Onion
and garlic are in a lot of stuff. And we’re not just talking the obvious
(garlic bread, red onion chutney etc). These two are hidden in gravy, flavourings on crisps etc and included in the majority of recipes. We live in an onion and garlic filled society, very little is safe.
But it’s ok. Because us humans are
resilient, adaptive types. So once you’ve accepted and realised how much your
body and health benefits from reducing these two, you just choose other things.
And mother nature has graced us with HUNDREDS AND THOUSANDS of other spices and herbs to give us a helping
hand. So wave onion and garlic goodbye, and welcome into your life food that
likes you, as much as you like it.
Low FODMAP foods
Have you ever heard
of asafoetida? You have now!
Not only is it a joy
to pronounce but this spice transforms when cooked, delivering an onion-garlicy aroma
and taste. It is a fantastic flavour substitute. It
is traditionally used in Indian and Middle-Eastern cooking, and is
very much under appreciated by us Brits. Uncooked however this spice would be
described as...um...'pungent' if you're being polite, or 'devil's
dung' if you're German ("Teufelsdreck", their translation,
not mine!) So when cooking your spag. bol. for example, swap that onion
with all its concealed fructans for a pinch of asafoetida instead!
And for delivering
the texture that onion would give to dishes as opposed to just the
flavour? Celery! Now I'm not going to pretend this is
an adequate substitute for the onions on your hot dog or for
caramelised onion pâté .... But celery works fantastically in sauces and
casseroles! So in all those recipes where you read:
"Add one
peeled and finely diced onion"
You now think: "Ahh no no friendly recipe, it's
one peeled and finely diced stick of celery now".
And if you are
currently not a celery fan thus think it would taste weird, firstly, it
doesn't, so please try it. And secondly, have you ever eaten a raw
onion?
Yeah, not all that
great either. Celery, like onion, transforms when cooked into
whatever culinary delight you have embarked on.
So being on a low
FODMAP diet is not about not having certain dishes
or flavours anymore. It is simply about choosing
different ingredients to get those flavours. That's why I'm not a
massive fan of the phrase "restricted diet" because it makes people go all:
*humph* "That means I can't eat
this and this...".
To which I say:
"Get outta ya
humph grump!"
You can have whatever
you want, just find a different way to get it.
Now you experienced
low FODMAP-ers will know that you can just leave the garlic whole, and the
onion chunky, to infuse your meal, and then you pick them out. This is a method
that I find works well if you are a guest at meal-time, or when eating out. But
when cooking in the home, this makes me feel fussy, plus I think "What
happens if some of the pesky fructans have sneaked out all the same!?!" So
I prefer to just opt out. Plus we're in a recession, so waste not, want not
people. It pains me to throw out otherwise edible food. But the infusion option
is an option if you choose to take it. But make sure 'infusion' doesn't result
into 'dissolved'....thus making your meal not so low FODMAP after all!
So those are just two
of the simplest, 'staple' substitutes which I use, and allow us
to replicate the majority of dishes in a low FODMAP way.
And so to bring these
two new ingredients into practice, I bring to you the dish that is enjoyed time
and time again by all generations, and for which I cannot thank the Italians enough:
Spaghetti alla bolognese aka...
Spaghetti Bolognese!
Serves: 4
Prep & cook time: 1 hour
Ingredients:
I have linked up the majority of ingredients to where they are available to buy/ so you know what to look for on the shelf!
The brand of asafoetida I use is from our local Indian store and is available to buy online. However if you don't have a store nearby, Schwartz manufacturer the spice, which is available from Tesco here.
- 500g mince beef
- 4 carrots - peeled & diced
- 1 stick of celery - peeled & diced
- 2 courgettes - diced
- 1/4 teaspoon asafoetida
- 1 tablespoon of dried basil
- 1 bay leaf
- 400g tin of chopped tomatoes
- 1 tablespoon Bovril dissolved in 1/4 pint of hot water
- 1 tablespoon tomato puree
- 250ml red wine
- 2 tablespoons cornflour dissolved in 2 tablespoons of cold water
- Salt & pepper to season
- 4 'wraps' of 'King Soba' brown rice noodles
1. Heat large frying pan/ wok & add mince. Fry without adding any extra oil/fat till brown.
2. Add asafoetida, basil, bay leaf, salt & pepper & stir for a minute.
4. Bring to the boil.
5. Add chopped carrots, celery & tinned chopped tomatoes.
6. Simmer for 40 minutes.
7. Add the courgettes.
8. Bring to the boil.
9. If needed to thicken the sauce, ensure the cornflour mixture is of a smooth consistency, pour into the bolognese mixture whilst stirring. Turn the temperature back down till the mixture is simmering.
10. In a separate pan, cook the rice noodles to the manufacturer's instructions.
11. Serve simply by spooning some of the bolognese mixture over the rice noodles.
12. Some garnish ideas include fresh basil, or some freshly ground (shaved is even more impressive) parmesan, depending on tolerance!
Enjoy!
Love,
FODMAP free
x
P.S. This sauce keeps fantastically, so make a little extra and welcome back that amazing dense herby smell by microwaving it up for an easy lunch the next day!
P.P.S What's your favourite leftover creation with bolognese sauce?
...Me? I'm a jacket potato gal!
