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Puff pastry topped with creamy courgette and walnut salad – Low Fodmap

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Autumn days are really setting in now and we are entering my favourite time of year with lots of squashes and root vegetables to roast – great for sensitive digestive tracts. As we are entering the cooler days of the year I have decided to try a different approach to a salad – this might be a little unconventional but it was filling, tasty and a little more substantial than the usual salad fare. I have used very pretty fennel flowers as decoration, which strictly speaking are not fodmap tested – but you can get away with a small amount of fennel bulb (49g) a few flowers sprinkled on a salad shouldn’t be too much of a problem. We are lucky in Todmorden, we have incredible edible and lot’s of fennel in flower beds for anyone to harvest.

You can used bought gluten free pastry – but do be aware that some are based on chickpea or pulse flour, which is not suitable for a low fodmap diet. Tips for using gluten free pastry is to roll it between cling film to prevent sticking.

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Ingredients

1 packet of gluten free pastry mix

2 courgettes

4 tablespoons of lactose free mascarpone cheese

100g red cabbage

2 handfuls of walnuts

1 egg

seasoning

Fennel fronds (2-3 should be adequate.)

1-2 fennel flower heads (not an essential ingredient)

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Method

Roll out the pastry

Beat the egg with a fork and brush the pastry with beaten egg – this will improve the colour.

Cook in the oven using the manufacturers directions – mine is a little dark at one end! It might be useful to turn it whilst cooking to get an even bake.

Cool.

Wash and spiralize the courgettes – (you can also buy them pre-prepared at many supermarket outlets to save a additional step in the method.) Mix in the lactose free mascarpone and season.

Finely chop the red cabbage, fennel fronds and roughly chop the walnuts and add all the ingredients to the pastry base – serve with mixed green salad leaves.

Decorate with fennel flowers (not an essential item)

Serves 4-6

Lactose free mascarpone was purchased from Tesco and the ready roll puff pastry was made by Genius (gluten free and dairy free.)





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Zucchine (courgette) Pizza gluten free low lactose

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Just the job for using up all those extra glut of courgettes that you have in the garden! Courgettes are great for the low fodmap diet, this recipe used yellow courgettes but green ones will work just as well so don’t feel you need to produce this recipe exactly – although the pizza dough does need to be followed closely and it is a modification of one of Jamie’s gluten free pizza bases, but using lactose free milk and one or two tips from someone who is familiar with using the ingredients and fickleness of cooking gluten/wheat free.

Ingredients

Dough

400g of gluten free bread flour (I used doves Farm with zanthan gum already added)

250ml lactose free semi skimmed milk

2 1/2 teaspoons of castor sugar

7g fast yeast powder

1 teaspoon of zanthan gum

1 teaspoon of salt

1 egg

1 tablespoon of oil

1 teaspoon of gluten free baking powder

Topping

1 sachet of lactose free mozzarella

1 courgette

2 small handfuls of pine nuts

a few basil leaves

2 tablespoons of grated parmesan

a few thyme leaves

oil and egg (beaten)

seasoning

Method

Warm the milk to lukewarm

Add 50ml milk to a dish and add the sugar and yeast, mix and leave in a warm area till it bubbles

Weight out the flour, sieve and add the zanthan gum, baking powder and salt – mix well to ensure the gum is fully dispersed in the mix

Add the egg to the rest of the milk, pour in the oil and mix well

Add the milk to the flour and incorporate well, kneed.

Leave for 1 hour in an oiled basin with a cover in a warm place for the dough to rise.

Add two pieces of cling film to your work surface

Add the dough

Roll out as thin as possible if a thin based is wanted (makes around 4 seven inch or one large pizza)

Lift and turn upside down onto a pre-heated pizza stone

Remove the cling film (now on the top of the dough!)

Topping

Add a drizzle of oil to the top of the pizza

Wash and slice the courgette

Remove the lactose free mozzarella from the packaging and tear into thin strips

Dry the mozzarella well with kitchen paper to remove as much moisture as possible – this is very important as any excess will make the base soggy.

Tear the basil and thyme

Grate the parmesan

Combine the ingredients on the pizza base except the pine nuts

brush dough edges that are free of topping with beaten egg.

Cook at gas mark 7-8 at the top of the oven for 10 minutes

Remove and add the pine nuts and cook for a further 5 minutes

Serve and enjoy




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Courgette and walnut salad – low fodmap

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Raw courgette adds another dimension to this dish it is crunchy and refreshing. This dish uses the yellow variety but is just as good with the green courgette.

Ingredients

2 yellow courgettes

1 handful of walnuts

1 handful of pumpkin seeds

100g of corn based couscous

2 teaspoons of grained mustard

Red leaved lettuce

1 yellow pepper

salt and pepper to taste

Method

Spiralise the courgette into thick spirals. Pour boiling water onto the corn based couscous and leave to soak up the liquid and cool, add the mustard and mix well. Combine all the ingredients to the salad season and mix well. Serve and enjoy.

Serves 2




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Tuna, courgette and celeriac slaw, Low Fodmap

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This recipe can be used as a sandwich filler, topping for jacket potatoes or a salad dressing. Lunch time ideas are very important when following a diet for food intolerances. Being prepared will prevent you needing to buy food that might cause symptoms – or going without, neither of which is a good idea for people with IBS. Celeriac is a much underrated vegetable and I suspect it is the knobbly base that puts some people off using it. It is a root, which has a flavour of celery without the high fodmap content, so if you love celery and are missing it, you might want to try this recipe. Celeriac is easy to prepare really and the knobbly bit can be cut off without wasting much of the vegetable. Another possibility for this recipe is to use is white cabbage, if you can’t get celeriac – although it is generally available at most large supermarkets. Both courgette and celeriac can be eaten raw and the radish just adds a touch of colour to the coleslaw. Celeriac can also be made into a delicious soup, I might try this next!

Ingredients

200g of celeriac

2 courgettes

4-5 radishes

3 dessert spoons of light mayonnaise

1 tin of tuna in spring water or brine (don’t add seasoning if the tuna is in brine, it has more than enough salt!)

2 teaspoons of lemon juice

Seasoning

Method

Grate the celeriac, courgette and radish (you may need to squeeze the courgette to remove excess fluid.)

The lemon juice prevents the celeriac from discolouring.

Add all the ingredients together and mix well – couldn’t be easier!

Serves 4-6 depending on it’s use.

fishslaw5

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