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Recipes

Oat Bran Flapjack with Coconut and Sunflower Seeds

Oats and oat bran are really good ingredients to use in cooking. Oat bran in particular is very good for people with a sensitive gut because it is digested easily.

 

Makes 16 pieces


Ingredients

·         140g rolled oats

·         140g oat bran

·         100g soft brown sugar

·         1 tbsp desiccated coconut

·         3 tbsp sunflower and pumpkin seeds

·         140g unsalted butter

Method   

Preheat the oven to 200°C / Gas mark 6.

Mix the oats, oat bran, soft brown sugar, coconut, sunflower seeds and pumpkin seeds together in a large bowl. Melt the butter gently in a saucepan and mix in the dry ingredients. Tip into a baking tin 2.5cm deep. Press down and smooth out with the back of a metal spoon. Bake for 30-40 minutes until the flapjack begins to turn golden brown at the edges. Cut into squares as soon as you remove the flapjack from the oven and leave to cool before removing from the tin.

 

Tip                                            

These flapjacks are great as a snack to take with you to eat either as a late breakfast with some fruit or an afternoon snack with a cup of tea. Just wrap them in some paper and take them with you. 

 

 

Per portion (36g)

 

Per 100g

Calories

163kcal

451g

Fat

 10.4g

28.8g

Protein

3.3g

9.1g

Carbohydrate

 17g

47g

Sugars

 6.7g

18.4g

Fibre

2.6g

7.1g

Sodium

 56mg

154mg

FODMAPs

None

 

Snacks

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Rice Salad with Roasted Courgette, Pine Nuts and Mint

Risotto rice makes a really good substitute for small pasta shapes such as orzo which work well in salads like the one below. Feta cheese is low in lactose and should be tolerated by most individuals with a sensitive gut. 

Serves 4

Ingredients

·         4 medium sized courgettes, cut into 5cm lengths

·         2 tbsp olive oil

·         200g risotto rice

·         500ml water

·         40g pine nuts

·         freshly squeezed juice of a large lemon

·         salt and black pepper to taste

·         100g feta crumbled

·         1 tbsp of chopped mint

Method

Preheat the oven to 200°C/ Gas mark 6. Toss the courgettes in the olive oil and place on a baking tray at the top of the preheated oven. Bake the courgettes for 15 - 20 minutes until they are soft and beginning to brown. Place the rice in a saucepan and add the stock. Bring to a simmer and cook for 12 minutes until soft. Allow to cool. Toast the pine nuts in a dry frying pan until golden.

 

When the courgettes are cooked and golden remove from the oven and add to the pine nuts and rice. Squeeze the lemon juice over and season with salt and pepper. Add the crumbled feta and fresh mint and mix well. Keep in the fridge until required. Pack up one quarter of this salad in an insulated lunchbox to keep cool until lunchtime.

 

 

Per portion (191g)

 

Per 100g

Calories

328kcal

174kcal

Fat

 13.7g

7.3g

Protein

9.9g

5.3g

Carbohydrate

 39.7g

21g

Sugars

 2.2g

1.2g

Fibre

1.2g

0.6g

Sodium

 363mg

192mg

FODMAPs

Shop bought vegetable stock generally contains onion extract or dried onion and may also contain garlic, both of which are FODMAPs

 

Lunch Box Recipes

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Chia with Maple Syrup Coated Pecans


Chia seeds and oat bran are both low in FODMAPs. This dessert can be sweetened with a little maple syrup or brown sugar and served with fruit and a few crushed pecans to form a gentle sustaining dessert.

 

Serves 2 

Ingredients

·         2 tbsp whole chia seeds

·         1 tbsp extra fine oat bran

·         300ml unsweetened plant milk of your choice i.e. soya, or rice

·         4 pecan nuts

·         1 tsp maple syrup

·         50g raspberries or blueberries to serve

Method   

Place the chia seeds, oat bran and plant milk in a bowl and whisk together. Leave in the fridge for at least 2 hours or preferably overnight. The chia seeds and oat bran will swell and develop a lovely creamy texture.

 

Dry fry the pecan nuts in frying pan. Dribble over maple syrup and allow to cool. Chop and sprinkle the pecan nuts over the chia and oat bran porridge, add a few berries and serve.

 

Per portion (217g with fresh fruit)

 

Per 100g

Calories

247kcal

114kcal

Fat

 15.9g

7.3g

Protein

8.2g

3.8g

Carbohydrate

19.5g

9g

Sugars

 8.2g

3.8g

Fibre

8.9g

4.1g

Sodium

 97mg

45mg

FODMAPs

None

 

 

Desserts

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Potato and Pastrami Salad with Dill and Mustard

This salad can be made the night before and assembled in the morning. The combination of pastrami, potato and dill and a little mustard is wonderful and very sustaining. The salad ingredients and herbs should all feel very soothing.

Serves 4

Ingredients

·         800g new potatoes, rinsed

·         2 large free range eggs

·         1 tbsp wholegrain mustard

·         1 tbsp plain, low fat yogurt

·         1 tbsp mayonnaise

·         salt and pepper to taste

·         1 tbsp chives, finely chopped

·         150g thinly sliced pastrami or ham

·         8 small pickled gherkins (optional)

·         2 tbsp dill leaves, finely chopped

Method

Boil the potatoes in a pan. They will need between 10 - 15 minutes to cook depending on their size. Place the eggs in the same cooking water and boil for 8 minutes. When the potatoes are cooked remove from the heat and rinse both the potatoes and eggs in cold water and then drain. Cut the potatoes onto quarters when they are cool enough to handle. Peel the eggs, roughly chop and set on one side.

Mix the mustard with the yogurt and mayonnaise and season to taste. Place the potatoes in a bowl and mix with the yogurt, mustard and mayonnaise. Slice the pickled gherkin, if using.  Add the chopped chives, pastrami, pickled gherkins (if using) and dill. Sprinkle with chopped egg. Pack up one quarter of this salad in an insulated lunchbox to keep cool until lunchtime.

Tip

 

One tablespoon (20g) of sliced gherkins is low in fermentable carbohydrates and will be tolerated by most people.

 

Per portion (290g)

 

Per 100g

Calories

268kcal

90kcal

Fat

 9.6g

3.3g

Protein

13.3g

4.5g

Carbohydrate

 34.1g

11.5g

Sugars

 4.4g

1.5g

Fibre

3.4g

1.1g

Sodium

 701mg

236mg

FODMAPs

None

 

 

Lunch Box Recipes

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Lentils with Homemade Pork, Wine and Rosemary Sausage

Everyone loves a sausage but most ready-made sausages contain wheat and other cereals. Make them yourself and you can leave out the cereals and keep the fat content down. Most pulses are high in FODMAPs and may cause symptoms in many people with a sensitive gut. Canned lentils are an exception to this. Canning alters the nature of the fermentable carbohydrates in the lentils making them safe to eat for most people with a sensitive gut. Celeriac is used here in place of celery because it is low in fermentable carbohydrates.

Serves 4 

Ingredients

·         500g minced pork

·         2 tbsp dry white wine

·         1 tsp fennel seeds

·         1 tsp chopped rosemary

·         salt and black pepper

·         3 tbsp olive oil

·         1 carrot, finely diced

·         150g potato, finely diced

·         100g celeriac, finely diced

·         10 cherry tomatoes

·         240g canned green lentils, drained

Method

Mix together the pork, wine, fennel seeds, rosemary and season well with salt and pepper. Divide the mixture into 8 and roll each into a sausage shape 8cm long and 3cm in diameter. Wrap tightly in a piece of foil and twist the ends as you would a sweet. Bring a large pan of water to the boil. Poach the sausages in the boiling water for 3 minutes. Leave to cool and remove the foil. The poaching ensures the sausages hold together. Pour 2 tablespoons of oil into a frying pan and cook the sausages until golden on all sides. Place 1 tablespoon of oil in a pan and sweat the carrots, potatoes and celeriac. Add a little water to the pan, add the cherry tomatoes, cover with a lid and continue to cook for five minutes or until the vegetables are soft. Add the lentils and lay the sausages on top. Simmer gently on the hob for another 5 minutes making sure everything is piping hot. 

 

Per portion (326g)

 

Per 100g

Calories

421kcal

129kcal

Fat

 24.5g

7.5g

Protein

31g

9.5g

Carbohydrate

 19.7g

6.0g

Sugars

 3.2g

1.0g

Fibre

6.1g

1.9g

Sodium

 124mg

38mg

FODMAPs

Cherry tomatoes contain fructose and may cause symptoms in those who are sensitive to this FODMAP.  Lentils are a FODMAP but canned varieties in small amounts may be better tolerated.

 

 

Mains

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