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Kedgeree with Turmeric and Coriander

This Anglo/Indian dish uses the gentle spices – ginger and turmeric- which have a soothing effect on the gut. Spring onion tops give the flavour of onions without the symptoms. This is a lovely brunch or light super dish. This version of kedgeree does not contain raisins which are high in fermentable carbohydrates.T

 Health Benefits  -  Low in fermentable carbohydrates and high in antioxidant

Mains

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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.

  Health Benefits  -  Healthy snack, provide energy for running, good source fo fibre and no FODMAPS, good for gut health

Snacks

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Aubergine, Quinoa, Feta and Fresh Herbs

Quinoa is a great ingredient to use instead of couscous and pasta and is lovely in Mediterranean style dish. It is low in FODMAPs and should be tolerated by most people with IBS.

Health Benefits  - low FODMAPS, IBS

Starters

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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.

 Health Benefits  - chia contains fibre and omega 3 providing lots of health benefits

Desserts

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Oat Porridge with Fruit and Toasted Seeds

For people with a sensitive gut oat bran may be gentler on the gut than rolled oats. Both are low in fermentable carbohydrates but some people may find they can tolerate oat bran better. 
 Health Benefits  - low FODMAPS, high in fibre, good to reduce cholesterol

Breakfast Recipes

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