The ramblings of a 20-something disabled, queer, feminist, Irish kitty

Posts tagged ‘five a day’

Low FODMAP Root Vegetable Mash

This is another recipe that I have modified and adapted. The original recipe was for ‘bangers and mash’, which I found on the NHS Change 4 Life website, which stubbornly refuses to let me link to it! That recipe called only for the veg and potatoes, but this does not produce a particularly nice consistency, so I have added the Lactofree milk (cow’s milk with the lactose removed), and Pure sunflower oil spread (this is the only butter substitute that I have found that is both lactose and soya free, and therefore low FODMAP). I usually¬†use butternut squash for this recipe, as it is often all that is available in store.
Again, this meal will count for 2 of your ‘Five a Day’, as well as a full serving of carbohydrates, so all you need to add is some kind of meat or meat substitute to make it an officially ‘balanced’ meal (it is NHS approved after all). This means that it can be a great way of getting vegetables into people who don’t like them, especially if you serve with gravy.

I have included instructions for the ‘low spoon’** method of cooking squash and other equally tough vegetables. For many spoonies who tire easily, have weak wrists, etc. it can be difficult to chop veg, and ones like squash are particularly resistant. Using the microwave instead softens the veg before chopping. You can choose to microwave it until it is completely cooked, or only do it part-way until it is soft enough to work with, and then you can throw it into the boiling water with the rest of the vegetables.

Serves: 3 to 4

300g or 4 medium carrots
700g potatoes
300g swede, turnip, or butternut squash
1 knob Pure sunflower oil spread
A dash of Lactofree semi-skimmed milk

Cooking Time: 25 minutes approximately

Calories: 330 approximately

1. Peel the potatoes and carrots, and then chop into thin slices, or dice, and put in a large saucepan.
2. Cover in boiling water and boil for approximately 20 minutes, until soft.
3. If you are using butternut squash, chop it approximately in half, and weigh, to ensure you have cut off the correct quantity. As swedes and turnips are smaller, you will hopefully not have to cut them at all.
4. Pierce the skin of the squash* and microwave on full for approximately 15 minutes (if your microwave has preset functions you can enter the weight and use a vegetable setting).
5. Once the squash is cooked, remove from the microwave to cool.
6. Once cool enough, you can peel the squash using a sharp knife, stabilising it with a fork. (At this point it will still be too hot to handle).
7. Dice the squash and put into a large mixing bowl.
8. Drain the potatoes and carrots and put into the same bowl.
9. Put a knob of Pure spread, and a dash of milk into the bowl, and mash until you achieve the desired consistency.
10. Serve with gluten-free sausages, or as an accompaniment to any other high protein item (meat or meat-substitute).

*or swede or similar (I will henceforth be using ‘squash’ as a catch-all term for ease

**see The Spoon Theory if you don’t know what a spoonie is


Low FODMAP Egg Bacon Pasta Salad Recipe

This is a recipe that I have modified and added to over the years, and now adapted to use only low FODMAP ingredients. If you are not following a low FODMAP or similar diet, then you can use regular pasta and any type of bell pepper. The original recipe also included spring onions, which I have removed as they are a high FODMAP food.
I usually make this meal for 2, but it scales up and down very well, so I have listed the amounts for 1. Multiply as needed.
This isn’t the healthiest meal in my arsenal, but so long as you choose the least fatty bacon you can, and opt for light mayo, it’s really not too bad, and with all that veg should count for at least two of your ‘five a day’.

Serves 1

75g or 2 to 2.5 handfuls of gluten free pasta
1 medium egg
2 strips of back bacon
1/2 bell pepper (any colour except green)
3 to 4 radishes
45g mixed salad leaves
1 dessert spoon light mayonnaise

Cooking time: 15 to 20 minutes

Calories: 240 calories (approx)

1. Put 1 medium egg in a small saucepan and boil for 15 minutes.
2. Once the egg has started to boil, put the pasta into a large saucepan and bring to the boil. Boil for 10 minutes.
3. As soon as the pasta has been turned on, start grilling 2 rashers of bacon, turning once. Make sure that they do not end up too crispy, as they will not mix well with the rest of the salad if they are. These should take approximately the same length of time as the pasta.
4. In the meantime, dice the bell pepper and radishes, and tear or chop the salad leaves. (Personally I use a mixed bag of baby spinach, baby red chard, and wild rocket)
5. Once cooked, peel and chop the egg, and chop the bacon.
6. Mix everything in a large bowl with approximately 1 level dessert spoon of light mayonnaise.
7. Serve and season to taste (I find it’s best with some black pepper)