Low FODMAP kitchen essentials

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Low FODMAP foods Easy Food

Garlic-free pesto

Makes about 350g


In a blender or food processor, combine 50g chives, 30g fresh basil, a handful of roughly-chopped baby spinach leaves, 120ml extra-virgin olive oil, 40g pine nuts and 4 tbsp nutritional yeast. Whizz to your desired consistency. Season to taste with salt and black pepper. Serve with chicken, fish, beef, lamb, vegetables or stirred through gluten-free pasta.


Onion-free tomato sauce

Makes about 500g


In a blender or food processor, combine ½ x 400g tin of chopped tomatoes, 1 tsp dried oregano, 1 tsp dried basil, 1 tsp balsamic vinegar, 1 tsp salt and ½ tsp black pepper. Whizz until smooth. Deseed and roughly chop 1 red pepper and add to the food processor. Pulse briefly until the red pepper is finely chopped. Heat 2 tsp olive oil in a saucepan over a medium-high heat. Add 2 anchovies and cook, stirring, until they have dissolved into the oil. Add the sauce from the food processor and the remaining tinned tomatoes and cook gently for 30 minutes.


Homemade chicken stock

Makes about 2l


In a large pot over a low heat, combine the bones of 1 chicken carcass (smaller bones snapped in half), 2 large chopped carrots, 1 chopped celery stalk, 1 bunch of spring onions (green parts only), 2 bay leaves, 10 whole black peppercorns, a handful of fresh parsley and 2.4l water. Cover and simmer for at least three hours or up to 24 hours. Strain through a fine-mesh sieve and discard the solids.