EatFit

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Category: Light Meals & Dinner

Lentil and Pepper Spread

This lentil spread replacement is perfect for those with sensitive tummies who are on the Low FODMAP Diet and still want to eat nicely!

food sensitive tummies
Preparation Time:

15 minutes

Serves:

Makes 1 bowl

 
Food sensitive tummies ingredients:
  • 1 teaspoon garlic infused olive oil
  • 2 tablespoons finely grated carrot
  • 1/2 red pepper finely chopped
  • 1 teaspoon mixed dried herbs
  • 1/2 tin rinsed and drained lentils
  • 1 tablespoon miso paste
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon chopped parsley
  • 2 tablespoons olive oil
Method:
  1. Place the garlic infused oil, carrot, pepper and herbs into a frying pan, heat and cook the vegetables for a few minutes to soften
  2. Add the lentils, miso, vinegar and chopped parsley and mix well
  3. Soften and get to right consistency with extra olive oil as needed
  4. Season with salt and pepper
  5. If you prefer it smoother it can be blended at this stage
  6. Serve in a small dish with vegetable sticks or FODMAP friendly crackers

Suffering from IBS? Don’t hesitate to contact us because we can give you advice on how to eat to avoid bloating and also still be satisfied.

Here are some more foods for sensitive stomachs.

What is Irritable Bowel Syndrome (IBS)?

Irritable bowel syndrome (IBS) is a common chronic gastrointestinal condition that affects as many as 1 in 5 of us on a daily basis. Symptoms include abdominal pain, discomfort, wind, bloating, diarrhea, constipation, rumbling noises, fatigue, backache and also nausea, depression and anxiety.

The medical definition of IBS is recurrent abdominal pain or discomfort at least 3 days a month in the past 3 months, associated with two or more of the symptoms below.

  • A change in frequency of stool
  • A change in appearance of stool
  • An improvement in symptoms after a bowel movement

If you’re suffering, Eatfit Dietitians are here to help. Read more here: irritable bowel syndrome

Homemade Pesto

Great for sensitive tummies. A super quick and free FODMAP pesto the whole family can enjoy.

sensitive tummies
Preparation Time:

16 minutes

Serves:

16 portions

Sensitive tummies FODMAP Pesto Ingredients:
  • 200g Parmesan
  • 2 big bunches of fresh basil (60g per bunch)
  • 100g pine nuts
  • 1/2 cup sesame seeds
  • 100g blanched almonds
  • 1 lemon – grate the lemon zest and squeeze out the juice
  • 200ml olive oil
  • Garlic oil to taste
Method:
  1. Remove the rind from the parmesan and break the rest into small pieces into a food processor
  2. Remove the stalks from the basil and add the leaves to food processor.
  3. Add the pine nuts, almonds, lemon juice and zest and olive oil.
  4. Finally blitz until a fine consistency.
  5. Take some of the FODMAP Pesto and add it to freshly cooked pasta for delicious meal or serve as a dip with low FODMAP crackers. You can freeze the rest for future meals.

 

Want to know more about a low FODMAP Diet? Check it out. This diet is perfect for sensitive tummies and IBS sufferers.

If you want to learn more, you can take one of our Eatfit Courses, or get in touch with Sasha.

EatFit Hummus Recipe

This Hummus Recipe recipe has been adapted from a recipe by Jamie Oliver so it is FODMAP friendly. Enjoy with corn crackers or on gluten free toast.

hummus recipe
Preparation Time:

20 minutes

Serves:

6-8 people as a starter

Hummus Recipe Ingredients:
  • 2 x 400g cans of chickpeas. Drained and washed. Leave a few chickpeas on the side for decoration.
  • 3 tsp tahini (can add extra to taste if desired)
  • 2 tbsp garlic olive oil
  • 1 tsp rock salt
  • 4 tbsp extra virgin olive oil (and extra for drizzling over at the end)
  • 3 1/2 tbsp lemon juice
  • 4 tbsp water
  • 1 tbsp of coriander leaves and a few for decoration
  • Paprika to sprinkle over (optional)
Method:
  1. Put the chickpeas, tahini, garlic olive oil, lemon juice, salt, coriander and water in a food processor
  2. Blend the ingredients to a smooth consistency, whilst slowly adding the olive oil. More olive oil can be added to improve the consistency or taste if required.
  3. Spoon the hummus into a bowl, drizzle with extra olive oil, sprinkle with chickpeas and coriander (and paprika if desired).

Homemade Pesto Recipe

We never realized how easy pesto was to make at home until we tried to make a low FODMAP Pesto Recipe version. You need a food processor but other than that it’s quick to make and you may never buy it from a shop again.

pesto recipe
Preparation Time:

20 minutes

Serves:

6 people

Pesto Recipe Ingredients:
  • 2 tbsps garlic olive oil
  • Salt
  • Ground black pepper
  • 3 handfuls of fresh basil
  • 1 handful pinenuts (and extra to sprinkle on top at the end)
  • 1 handful grated parmesan
  • Extra virgin olive oil
  • 1 squeeze of lemon juice if desired
  • 1 handful of chopped green beans
  • 1 handful crumbled feta cheese
  • Gluten free pasta for 6 people.
Method:
  1. Put the basil, pine nuts, parmesan and garlic olive oil in the blender until well mixed and a suitable texture.
  2. Add olive oil to make the mixture an oozy texture.
  3. Steam the green beans until al dente.
  4. Cook pasta until al dente and drain (catching 2 tbsp of drained fluid) .
  5. Stir in pesto to pasta.
  6. Sprinkle beans, feta cheese and pine nuts on top and serve.

Green Hummus

A delicious kale and chickpea hummus dip to be enjoyed with some low FODMAP friendly crackers. Packed with antioxidants and healthy too.

chickpea hummus
Preparation Time:

15 minutes

Serves:

Makes 1 cup of dip

Chickpea Hummus Ingredients:
  • 1 can chickpeas, drained
  • 2 tbsp garlic infused olive oil
  • 1 tsp cumin
  • 2 cups chopped kale leaves
  • 2 tbsp lemon juice
  • 1 tbsp chopped chives
  • 1/4 cup water
  • Salt and pepper
  • A pinch ground chilli flakes
Method:
  1. Combine all ingredients in a food processor and blend well until smooth.
  2. Adjust the seasoning with extra lemon juice, salt and pepper.
  3. Garnish and serve.

Want to know more about eating fit? Get in touch with us.

FODMAP friendly guacamole

FODMAP Guacamole Recipe

Avocado may be on the ‘eat with caution’ list but guacamole is a great easy to make snack or an accompaniment to a meal if you keep an eye on how much you are eating.

guacamole recipe
Preparation Time:

10 minutes

Serves:

8-10 people as a dip

Guacamole Recipe Ingredients:
  • 1 chilli
  • 3 ripe avocados
  • 1 bunch of fresh coriander
  • 10 ripe cherry tomatoes
  • 2 limes , juice from
  • 1 Tbsp extra virgin olive oil
  • Salt and pepper to season
Method:
  1. Wash, deseed 1 chilli, then chop it on a cutting board.
  2. Destone the avocados and scoop the flesh onto the board.
  3. Start chopping the avocado up and add the coriander and tomatoes.
  4. Add the tbsp of olive oil, 1 tbsp of lime juice and mix.
  5. Season with salt and pepper (and more lime juice if needed) to taste.
  6. Serve with FODMAP friendly crackers.
  7. Don’t have more than a 3-4 dips of this if you want it to remain low FODMAP.

Want to know more about eating right for IBS? Take a look.

Savoury Egg Muffins

A Savoury Muffins FODMAP free alternative to a muffin. This recipe works well with bacon instead of the broccoli as a breakfast option

savoury muffins<
Preparation Time:

10 minutes

Cooking Time:

20-30 minutes

Serves:

Makes 12 muffins

Savoury Muffins Ingredients:
  • 8 eggs
  • A handful chives, chopped
  • 1/2cup broccoli, chopped
  • 1 cup spinach, chopped
  • 1 cup mozzarella, grated
  • Salt and pepper
  • Cooking spray
Method:
  1. Preheat oven to 180 degrees Celcius
  2. Spray muffin tins
  3. Mix together the chopped vegetables and cheese and distribute between the tins
  4. In a separate bowl combine the eggs , salt and pepper and whisk.
  5. Pour the egg mixture into each tin.
  6. Bake until golden brown.

Want to know how you can eat better for your gut? Take one of our courses.

Baked Potatoes with Skagen Prawns

This skagen recipe is inspired by a popular dish in Sweden called ‘skagen’. It can be made with prawns or shrimps but they should be precooked before they added to the mix.

skagen recipe
Preparation Time:

10 minutes

Cooking Time:

60 minutes

Serves:

4 portions

Skagen Recipe Ingredients:
  • 4 jacket potatoes
  • 400g of cooked prawns
  • 15g chopped dill (approximately 3 tbsps)
  • 3tbsp crème fraiche or sour cream
  • 1tbsp mayonnaise
  • Salt and pepper to season
Method:
  1. Preheat the oven to 200°C
  2. Wash and prick the potatoes and put on a baking tray
  3. Lightly rub olive oil onto the potato skins and season with salt
  4. Put potatoes in oven for 60 minutes at 200°C and turn at 30 minutes.
  5. Whilst the potatoes are in the oven, mix the crème fraiche, mayonnaise and dill in a bowel. Add salt and pepper to taste. If desired more dill can be added or even chopped chives
  6. Mix in the prawns.
  7. Once the potatoes are cooked, score them lengthwise and cross wise. Place your fingers on opposite ends of the potato, gently push in and up until potato opens up slightly.
  8. Add a dollop of butter and spoon the dill prawn mix into the centre of the potato.
  9. Serve and enjoy.

Want to know more about how eating can aggravate your IBS? Read here.