Saturday Refined Gourmet:
Tag Archives: low fodmap
Pepper and Courgette Starter
Light and fresh, possibly with a hint of garlic. Don’t overcook the vegetables, keep them crunchy. This is a low foodmap recipe.
Serves 6
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
1 orange pepper, thinly sliced
3-4 tbsp lemon juice
4 Courgettes, cut into strand with a spiral slicer
Oil for frying (you may use garlic infused oil)
Salt, lemon pepper
Almonds, flaked and toasted (max 10 g per person)
Baby spinach
- Mix the peppers with some lemon juice, set aside.
- Stir fry the courgettes in the oil over high heat, add the peppers and fry another minute. Season with salt and lemon pepper.
- Line small molds with clingfilm and turn onto a bed of spinach on a servingplate.
- Decorate with the toasted almonds.
Asian Lamb with Lime Quinoa and Salad
Great lamb dish, full of flavour. Low fodmap recipe.
Serves 6
900g Lamb leg steaks, trimmed
Marinade:
4 tbsp tamari soya sauce
1 tbsp rice vinegar
½ tsp sesame oil
1 tbsp grated ginger
2 tbsp sunflower oil
Sesame seeds for adding towards end of frying.
Quinoa dressing:
1 tbsp grated ginger
½ tsp sesame oil
50 ml Tamari soy sauce
½ tbsp brown sugar
Zest from 1 lime (take care only using the green part of the peel)
1 tbsp limejuice
1 tbsp rice vinegar
2 tbsp chopped coriander leaves
400 ml Quinoa
1 orange, cut in segments, then smaller pieces
1 red chili, chopped (seeds removed)
100g water chestnuts, sliced
100 g baby leaf spinach
Salad:
1 cucumber, cut in thin slices lengthwise (a mandolin will give the best result)
3 carrots, cut in thin slices lengthwise
A small piece of white cabbage, cut in thin slices
3-4 tbsp lemon juice
Chili flakes
Salt, pepper
- Combine the marinade and pour over the lamb. Refrigerate for 1-2 hours.
- Prepare the quinoa dressing and set aside.
- Prepare the salad. Season and add the lemon juice. Set aside a minimum of 20 minutes.
- Rinse the quinoa and boil according to the instructions on the package.
- Prepare the orange by cutting off the peel (all the white membrane too), then, using a sharp knife, cut each segment just inside the thin white membrane, thus fully removing the membrane. Cut the remaining flesh into smaller pieces.
- Heat oil in a sauté pan. Fry the lamb steaks a few minutes on each side (depending on thickness of the cut). Remove from pan, roll in sesame seeds and then fry on a lower heat another minute. Leave the meat to rest 4-5 minutes.
- Drain the cooked quinoa, stir in the spinach, water chestnuts, the orange and chopped chili. Pour the dressing on top.
Coco Choco Panna Cotta
This is the dairy free, low fodmap, version of the Espresso Panna Cotta I recently posted.
Serves 6-8 (depending on cup size)
300 ml cream of coconut
2 gelatin leaf
120 g chocolate, gluten and dairy free (I like the Kinnerton brand)
- Soften the gelatin in a bit of water
- Bring the cream of coconut to a boil, remove from heat
- Take out the gelatin and add to the coconut, stir until dissolved
- Pour the mixture over the chopped chocolate.
- Pour into small coffee cups.
- Chill 3-4 hours
It is also possible to make this with almond milk:
300 ml almond milk
3 gelatin leaves
160 g dark chocolate, dairy and gluten free
To be made the same way as the Coco Choco Panna Cotta.
Crab Salad Starter
This dish is inspired by a wonderful Cordon Bleu recipe.
An increasing number of people have started following the difficult Low Foodmap Diet. This recipe is fodmap friendly and dairy free.
Serves 6
200 g rice
300 g cooked crab meat
1 yellow pepper, finely chopped
1 red pepper, finely chopped
1 celery stalk (maximum 5 cm per serving if following the foodmap diet), finely chopped
100 ml crab bisque
salt and pepper
Vinaigrette:
50 ml Red wine vinegar
2 tbsp Dijon mustard
25 ml garlic infused oil
50 ml olive oil
Pinch of Cayenne pepper
2 tomatoes, peeled
Parsley, shredded
- Boil the rice according to instructions on package. Rinse under cold water and drain well.
- Finely chop all vegetables for the salad, add the crabmeat.
- In a small saucepan, over medium heat, reduce the bisque until thick enough to leave a “coat” on the back of a spoon. Add to crab mixture and season.
- Combine the ingredients for the vinaigrette, saving the oil for last and whisking well while pouring it in.
- Pour the dressing over the crab mixture.
- Prepare 6 small bowls with plastic lining. Spoon the crab salad into the bowls. Chill.
- Peel the tomatoes. With a sharp knife, cut a shallow cross at one end of the tomato, dip the tomato for a few seconds into boiling water then chill immediately in ice-cold water. The peel can now easily be removed. Cut the tomato into 8 wedges. Turn them into “petals” by removing the seeds.
- Chop the parsley.
- When serving, turn the bowls onto plates. Place a few tomato petals on top of each and sprinkle with parsley.