Enj y! 7 FODMAP-friendly recipes

Transcription

1 Enj y! 7 FODMAP-friendly recipes

2 Enjoy! We have put together some of the most popular recipes for you to try. In completing our online IBS treatment we make sure that what you eat is tasty and healthy. Our recipes are all FODMAP friendly and we have made it easy for you to find both old favourites and exciting new flavours from near and far. Eating a varied and healthy diet is part of the treatment, where the most important piece of the puzzle to reduce symptoms is the time you invest in changing your way of living in overall. Not just the diet. The Belly Balance program contains all the support and tools you need to reduce symptoms from your troublesome belly. When you join our programme, you will follow the low FODMAP diet and together with our dieticians you will gradually change your lifestyle over time. For those having completed the programme, the key to success in achieving reduced or even eliminating symptoms has been the insight that change takes time. Your belly needs time to adjust to the new ways and only using the recipes on their own will not do the job! To succeed long term you need knowledge, patience, focus and motivation. And when you join our treatment programme - that is what you'll get! S ia & Jeane e

3 Chicken with pancetta 200 g sliced smoked pancetta 4 chicken fillets 12 sage leaves sea salt and black pepper 1 tbs olive oil 4 vines of small tomatoes Line up the pancetta slices on a cutting board. Put the chicken fillets on top of the pancetta and add 3 sage leaves on each fillet. Sprinkle with salt and black pepper. Wrap the chicken in the pancetta and make a parcel, you'll end up with a total of 4 parcels. Heat the oil in a frying pan and fry the chicken. Cook for 7-8 minutes on each side. Remove the chicken and put the tomatoes in the pan. Shake lightly so the tomatoes are covered with the flavours and cook for a few minutes. Put the chicken back in the pan, remove the pan from the heat and allow the chicken to rest for about 10 minutes. Serve with a fresh salad.

4 Tomato soup 1 spring onion (green part only) 1 tbs garlic oil 2 tsp dried basil 2 tsp dried oregano 2 tsp dried french herbs 1 dl white wine (can be excluded) 2 tins of chopped tomatoes (400g) 2 tbs vegetable stock (without onion) 3 dl water 1 tbs of caster sugar 2 ½ dl lactose free single cream salt and pepper 125 g mozzarella (lactose content is max 1g / 100g) fresh basil Tip! For a deeper flavour, add grilled red peppers when frying the spring onions. Chop and fry the spring onion in the garlic oil (this is a good way of getting the taste of garlic without exposing your belly to the fibres in the garlic that can cause symptoms) in a saucepan. Add the herbs and add the wine, crushed tomatoes, vegetable stock, water and sugar. Let the soup simmer for about 20 minutes. Mix the soup smooth with in a mixer, add the cream and simmer for a further 5-10 minutes. Season with salt and pepper. Serve the soup with diced mozzarella and fresh basil.

5 Rice noodles with prawns 300 g cooked and peeled prawns (fresh or frozen) ort rice noodles 2 tbs rapeseed oil 2 tbs grated ginger 4 spring onions (green part only) 1 red chili 2 tbs fish sauce 2-3 tbs sesame oil 2 tbs of Japanese soy sauce 150 g green beans 150 g pak choi 2 eggs 1 bag of baby spinach 1 pot of fresh coriander 2 limes peanuts salt Tip! Cook noodles as it says on the pack and drain. Add some rapeseed oil, preventing the noodles to stick together. Heat the rapeseed oil in a larger frying pan add the grated ginger, spring onions, chili, fish sauce, sesame oil and soy sauce and cook for about 3 minutes. Add the green beans and pak choi and fry for a further 3 minutes. Crack in the eggs, add the spinach and rice noodles cook for 2-3 minutes. Add the prawns and add the soy to taste and squeeze over some lime. Serve with fresh coriander, crushed peanuts and lime slices.

6 Trout with mini spinach frittatas 140 g baby spinach 1 tbs butter 1 lemon 150 g feta cheese (lactose content is max 1g / 100g) 2 dl lactose free Turkish yogurt black pepper ½ pot of fresh basil 2 ½ dl gluten free flour 1 ½ tsp baking soda 3 eggs 1 ½ dl lactose free milk ½ tsp salt salt and white pepper 4 trout fillets Tip! The frittatas will do nicely as a lunch on their own - just add a fresh salad! Cook the spinach together with the butter in a frying pan for 1-2 minutes, or until it's wilted. Let it cool. Grate half the lemon. Crumble the feta cheese with a fork in a bowl, stir in the yogurt, lemon peel and some black pepper. Chop the basil roughly and mix in with the cool spinach. Mix flour and baking soda. Whisk the eggs and mix with milk, flour and salt. Add the spinach and basil. Fry the frittatas in a frying pan that is really hot, in butter about 2 minutes each side. Place on a plate and cover with foil to keep the heat. Season the fish with salt and white pepper. Add butter to the frying pan and allow it to become light brown. Put in the fish, skin side down, lower the heat and cook for about 8 minutes. Turn over the fish and cook for a further 1-2 minutes. Serve the trout with the spinach frittatas a dollop of the feta dip and a slice of lemon.

7 Tomato and goats cheese omelette olive oil 1 leek (green part only) sea salt freshly ground black pepper 150 g of cocktail tomatoes 1 dl drained and rinsed big capers in brine 6 egg whites 2 tsp dried herbs the Provence 2 tsp dried thyme 4 egg yolks 150 g goats cheese (content of lactose is max 1g / 100g) Set the oven to 175 degrees celsius. Rinse and chop the leek. Heat up some olive oil in a pan, add the leek, salt and pepper. Add tomatoes and capers, stir and cook on a medium heat covered with a lid for about 3 minutes. Pour content into a bowl. Beat the egg whites adding the herbs de Provence, thyme, salt and pepper. Add the egg yolks and whisk until the mixture is fluffy. Heat up an oven proof frying pan with olive oil. Pour in the egg and tomato mixtures, do not stir. Crumble over the goats cheese and fry on medium heat for about 4 minutes. Then put the pan in the oven and cook for about 10 minutes or until the omelette has a nice light brown color. Serve with a fresh salad.

8 Stuffed pepper with quinoa ort quinoa 2 spring onions (green part only) 125 g feta cheese (lactose content is max 1g / 100g) 125 g mozzarella (lactose content is max 1g / 100g) 1 small jar of green chopped olives salt and pepper 1 tsp oregano 1 teaspoon of thyme 4 red peppers Sauce ½ pot of fresh parsley 1 box of cherry tomatoes 2 dl lactose free Turkish yogurt 1 tsp of chives salt Heat the oven to 200 degrees celsius. Cook the quinoa as advised on the pack. Mix together the finely chopped spring onions, the crumbled feta cheese, the chopped mozzarella and chopped olives. Season with salt, pepper, oregano and thyme. Cut off the top of the peppers, remove the seeds and fill the peppers with the cheese mixture. Put the tops back on the peppers and put them in an oven-proof dish. Bake for bout minutes. Chop the parsley and halve the tomatoes. Mix with the yogurt. Add salt to taste. Serve the stuffed peppers with quinoa and the yogurt sauce.

9 Thai mince with lime marinated carrots 1 tsp sesame oil 2 tbs caster sugar 1 dl Japanese soy sauce 1 tbs of white wine vinegar 1 tbs corn flour 1 tbs of water ortions of rice noodles 1 leek (green part only) 500 g minced beef oil 3 carrots 1 lime Tip! Easy and quick! Boil the rice noodles according to the instructions on the package. Mix sesame oil, sugar, soy, vinegar, and corn flour in a bowl. Cut the leeks finely and add to the flour mixture. Fry the beef in a hot frying pan. Add the flour and leek mixture to the pan and add the rice noodles. Stir the sauce and simmer lightly whilst you prepare the carrots. Peel, finely cut or grate the carrots. Add the lime juice to the carrots and serve.