cooking with nothing

creating tasty food that's low-FODMAP too

Green Smoothie (low-FODMAP)

I’ve been working on the perfect low-FODMAP green smoothie for a while now, and have finally come up with my favourite combination (so far). Because it doesn’t contain much fructose, it might be a bit on the sour side for some people’s taste, but it’s a great way to inject some greens into your day (and you’ll get used to the lack of sweetness before too long!). I often take it to work in a thermos for breakfast or a pick-me-up afternoon snack.

 Green smoothie (serves 1)
100ml x plain coconut water
2 TBSP x chia seeds
1/8 x avocado (I use more as I can tolerate sorbitol; adjust to your individual needs)
¼ x cucumber
handful x fresh spinach leaves
tsp x fresh ginger
2 x kiwifruit (if you opt for another type of fruit, limit to one serving size)
1 x lime, juiced
1 x sprig of parsley
4 x sprigs of mint
Extra water

Soak the chia seeds in the coconut water for at least 15 minutes. Add the rest of the ingredients and blend until smooth, topping up with more water until you reach the desired consistency. 

Spelt sourdough starter

Spelt seems to be much better tolerated than wheat by those with IBS, and spelt sourdough even more so. That’s because the souring process breaks down part of the gluten, making it easier to digest. The low-FODMAP diet allows 2 slices of spelt sourdough bread (52g) per serving, as opposed to the one slice of wheat bread that’s normally tolerated. You know what that means? Sandwich time. 

I finally got around to making my own spelt sourdough starter so I can bake bread at home. It’s super easy (I can’t say the same for the bread yet, as I haven’t quite got that far) and you can keep the starter alive for subsequent batches. I’m planning on making dough for burger buns.

Spelt sourdough starter 
1 cup x wholemeal spelt flour
1 cup x lukewarm water
Spoon for stirring, sterilized in boiling water
Glass jar, sterilized in boiling water
Cotton cloth and a rubber band

Combine the flour and water in the sterilized jar and stir with the sterilized spoon. Cover with the cotton cloth and secure with a rubber band. Stir daily with a sterilized spoon for uniform fermentation. After three days, your starter should be soured and ready to use. Cover loosely with a lid and store in a cool place. Always leave a small amount of starter left over, so you can replenish it by adding more flour and water.

And now? I’ll get working on those burger buns!  

Gluten-free carrot cake muffins with cream cheese filling (low-FODMAP)

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Before I get to this delicious recipe I’m pretty stoked with, I just wanted to say a big hollllaaaa to CWN readers, as I know it’s been a while since I was consistently on top of it. As you may have read, I took a break during my hypnotherapy period. It went well, but definitely didn’t reduce my symptoms enough to make daily life more enjoyable without sticking to a low-FODMAP diet. I’m back on the diet, quite strictly again, after a 10-day bout of gastro upsets while on holiday in Romania. My main nemeses seem to be garlic and onion, which do make it quite hard while travelling – particularly in foreign countries where it’s hard to explain things to your server(s).

The good news is that I’m returning full of inspiration for new low-FODMAP recipes. I’m currently mastering my perfect green smoothie recipe, baking the way I want to bake (free of refined sugars, yet still low-FODMAP) and sneaking in tonnes of vegetables wherever I can. I’m also trying to head towards eating lighter, even as the winter rolls in, as I’m about to embark on a yoga teacher training course.

After the struggle in Romania, I was initially frustrated to have to return to such a limited array of foods. I’m now trying to change my mindset. I’m focusing on what I can eat rather than what I can’t, and trying to increase the mind-body connection to figure out what feels best.

So now to the recipe!

Carrot cake muffins with cream cheese filling
Makes 12

Filling
125g x lactose-free cream cheese 
4 x TBSP dried coconut
1 x TBSP pure maple syrup

Muffins
250g x grated carrot
75g x fresh pineapple, finely chopped
1 x thumb-size piece of ginger, grated
3 x organic, free-range eggs
150-175g x rice malt syrup (depending on how sweet you want it)
170g x liquid coconut oil (warm slightly until it liquifies if necessary)
200g x gluten-free flour*
5g x baking soda
5g x baking powder
1 tsp each x cinnamon, nutmeg and cardamom
100g x walnuts, chopped
50g x pumpkin seeds 

Preheat the oven to 200C and grease a 12-muffin tray, then line with paper cupcake casings.

In a small bowl, whip together the cream cheese, coconut and maple syrup and set aside.

In another bowl, combine the carrot, pineapple and ginger and set aside.

In a large bowl, beat the eggs and rice syrup with an electric mixer until well combined. Drizzle in the oil slowly while still mixing until incorporated. Add the carrot mix and stir to combine.

Sift in the dry ingredients and fold through the egg/carrot mixture.

Spoon a tablespoon of the batter into the bottom of each cupcake casing. Dollop a teaspoon of the cream cheese mixture on top**, then fill up each casing with the remaining batter.

Bake at 200C for around 25 minutes. The muffins should bounce back when you press them. Serve warm or cold.

I made a full batch and kept the remainder in the freezer. They’re great to pull out the night before work and let defrost for a snack the following day.

*Make your own low-FODMAP gluten-free flour by combining 170g x rice flour, 40g x gluten-free cornflour and 5g x carboxymethyl cellulose (available from cake-decorating shops).

**You probably won’t use all the cream cheese mixture. The remainder makes a great spread on top of gluten-free or sourdough spelt toast.

Anonymous asked: I have just made a batch of the Curry Paste and as I am making it for six people have doubled the quantities. Could you please tell me did you mean to use the entire amount of curry paste made for just two people. It seems like an awful lot of paste for just two people. In the past when I have used the bought stuff before I was on the Fodmap diet I only ever used two Teaspoons as we do not like it too hot. Regards Barbara

Hi Barbara,

Do you mean this recipe? http://cookingwithnothing.com/post/28768411196/thai-green-curry-low-fodmap

I just realised I didn’t write how many servings it makes at all. Sorry about that. The whole thing should serve 3-4 people. This homemade curry paste won’t be anything like the the store-bought stuff, as those are often concentrated and have a lot of added salt. If you don’t like it hot, just remove the chillies altogether. It will still be aromatic and delicious! 

Anonymous asked: Just a comment- Garlic is not low FODMAP, so unfortunately your thai green curry is not so friendly!! Just so you know..

The garlic is only used for flavouring the oil, and the actual pieces are discarded:

‘Warm coconut oil in a wok or large frying pan over a medium-high heat. Add the garlic and cook until golden, then discard the garlic pieces. I find it easiest to pour the oil into a jar through a mini sieve and then return the oil to the pan.’

Fructans are water soluble, so won’t transfer into your food through fats (like oil). Infusing the oil in this way will safely add some garlic flavour into your food. If you don’t miss garlic, you can always omit this step entirely! 

Anonymous asked: I just came across your website, and am really intrigued to find out how you got on with the hypnotherapy. I have just started being more aware of the FODMAP diet and trying to limit the bad foods I eat but wonder if the Hypnotherapy may be more worthwhile. x

I know it’s been a while since my last post about starting the hypnotherapy programme. I’ve been intensely busy at work (and squeezed in a month trip back to New Zealand for three weddings in four weeks) so I apologise for the delay!

I’ll write a more detailed post soon, explaining things a bit better, but for now I can say that I do think it really helped me. I’m definitely not symptom-free, but it helped. I think I’m also more in tune with other things that are allowed on a low-FODMAP diet but don’t do my tummy any favours. Drinking coffee on an empty stomach, for instance, seems to set me off.

I also think we have to be careful about labelling foods as ‘good’ or ‘bad’. I’m certain that our subconscious has a lot to do with the kind of connotations we have with certain foods, and after trying so many different elimination diets, each with a different list, my brain just didn’t know what to do anymore. 

Unless you come out of the programme symptom-free, the hypnotherapy guide suggests trying the it again to see if further progress can be made, but to take an eight-week break before embarking on another round. I’ve still got a few weeks to go until my eight weeks is up, and then I think I’ll give it another shot. I can only say it’s worth giving it a go! 

Why I’m taking a break…

Hey readers, 

You may have noticed my lack of blog-age recently, and I wanted to let you know just why I’ve fallen off the radar. Even though I think the low-FODMAP diet has really helped me, I feel like there’s a strong brain-tummy connection that I want to try and work on. In times of recent crazy stress, I know that that stress goes directly to my poor stomach. Being aware of this doesn’t seem to help, as I feel I get stuck in a sort of spiral: don’t stress or it’ll upset your stomach —> stressing because I know I’m upsetting my stomach —> and around and around we go.

So I’m trying to address the brain-tummy connection by indulging in a 100-day period of hypnotherapy. I’ve heard great things about hypnotherapy for IBS, and figured it can’t hurt to try, right? It’s also about letting go of the anxiety surrounding stomach issues (and the way you view foods), so to give myself a break from worrying and focusing on my diet, I’m also giving myself a break from this blog. My 100-day period finishes in March, so I’ll be happy to share my results next year! And until then, happy eating and happy tummies! 

Lebanese-style lamb and eggplant (low FODMAP)

A wee while ago my boyfriend and I made these Lebanese-style stuffed eggplants (minus the garlic and onion) for friends for dinner. They were damn good, but bloody hell we were impatient waiting for them. It was kinda our own fault for starting so late, but when I got the craving for these tasty morsels again and knew we couldn’t start cooking early, I thought it was time to make a quick version of the dish. 

Enter all the flavours without as much fuss, and my twist on Lebanese-style lamb and eggplant. 

Serves four

  • 2 x eggplants, cut into 2-cm squares
  • Sea salt 
  • 2 TBSP x flavourless coconut oil 
  • 1 x leek (green tops only), finely sliced 
  • 300g x organic minced lamb 
  • 1 tsp x ground allspice 
  • 1 tsp x ground cumin
  • 600g x tomato passata 
  • 1 1/2 cups x brown rice 
  • Juice of 1 x lemon
  • Salt and pepper, to season
  • 4 TBSP x pine nuts, toasted
  • 3 TBSP x chopped flat leaf parsley
  • 1 cup x feta, crumbled 

Sprinkle the eggplants with salt and place in a colander. Allow to ‘sweat’ for around 15 minutes. 

Heat the coconut oil in a frying pan on a med-high heat and add the leek. Fry for a few minutes until softened, then add the eggplant. Fry for a further few minutes until the eggplant starts to soften too, then add the mince and spices. 

When the mince is almost browned, add the passata and simmer while you cook the rice according to the packet instructions. 

When the rice is ready, squeeze the lemon over the mince-eggplant dish and season to taste. Sprinkle the pine nuts, parsley and feta over the top and serve on a bed of rice. 

Roast vegetable, blue cheese and rosemary baked risotto (low FODMAP)

Things have been pretty hectic recently, but I am trying to keep on top of posting! I got a reminder yesterday that Cooking with Nothing just turned 5 – happy birthday blog! – which gave me a kick up the bum to finally post this recipe I tried out recently. I’m a fan and I hope you are too!   

  • 1 x eggplant, chopped into 2-cm cubes
  • Sea salt
  • 400 g x pumpkin, chopped into 2-cm cubes
  • 2 TBSP x fragrance-free organic coconut oil, ghee or butter
  • Green top of 1 x leek, well rinsed and thinly sliced
  • 2 tsp x fresh rosemary leaves, finely chopped
  • 1 ½ cups brown or wild rice
  • 1 ½ cups chicken stock*
  • 2 handfuls x spinach leaves
  • 100 g x blue vein cheese, crumbled
  • 2 tablespoons roughly sliced almonds

*Make sure the stock doesn’t contain any high-FODMAP foods such as garlic, onions, leeks etc. And use vege stock to make it vegetarian! For those gluten-free folk, check the ingredients for any hidden wheat as well. 

Preheat the oven to 200˚C. Sprinkle the eggplant with salt and leave to ‘sweat’ for around 10 minutes in a colander. Pat dry and add to a roasting dish with the pumpkin. Warm 1 TBSP of the oil to liquid form then pour over the vegetables. Place in the oven to roast for around 30 minutes.

Meanwhile, warm the second TBSP of oil in a large saucepan and add the leek greens and rosemary until the greens soften. Add the rice and stir to coat in the oil. Pour over enough stock to just cover the rice, lower the heat and let it cook for around 25 minutes until firm (but not crunchy). Check often to make sure the rice doesn’t stick to the bottom. In the final few minutes of cooking, add the spinach on top of the rice in the pan to steam. Once it’s soft, stir it through the rice mixture.

The vegetables and rice should be done around the same time. Once they are, transfer the rice into the vegetable dish and stir gently to combine. Sprinkle the blue cheese almonds on top and bake for a further 15 minutes in the oven. The cheese should be melted and the rice slightly crunchy on top.  

Chilli with walnuts and chocolate (low FODMAP)

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I’ve just arrived back to Amsterdam – and instant autumn – after a few weeks swimming and sunning in Spain. It’s been a bit of a shock to the system. To warm me up I decided to get back on the posting bandwagon with a chilli recipe I’ve been meaning to try for a while now. It’s adapted from the one on Green Kitchen Stories (great blog by the way, and their photo is MUCH better than mine!) to be low in FODMAPs.

Serves four

  • 2 TBSP x coconut oil
  • Green tops of 1 x leek (the white part is high-FODMAP while the green is safe)
  • 170g x smoked tempeh, diced
  • 1 tsp x cumin seeds
  • 1 x fresh chilli
  • 1/2 tsp x smoked paprika
  • 1/2 tsp x dried oregano
  • 1 x red capsicum/paprika/bell pepper
  • 1 x carrot
  • 1 x parsnip
  • ¾ cup x walnuts, finely chopped
  • 1 cup x tinned chickpeas, well rinsed (small servings (1/4 cup per person) of chickpeas are usually tolerated on a low-FODMAP diet)
  • 400g x crushed tomatoes
  • ½ cup x water
  • 1 tsp x sea salt
  • ¼ cup x red wine
  • ¼ cup x coffee
  • 30g x dark chocolate* (optional)

For each serving

  • 1 handful x fresh coriander, coarsely chopped
  • 2 TBSP x plain organic yoghurt 
  • Freshly squeezed lime juice
  • Corn tortillas, rice or polenta 

*Note: Cocoa powder has recently tested high in FODMAPs. Some people find chocolate fine, others not, so only use it if you’re sure you can eat it. You don’t want to ruin the meal! Read some tips about selecting lower-FODMAP chocolate here

Start by preparing all the vegetables. Heat oil in a large thick-bottomed saucepan or Dutch oven. Add leek tops, tempeh, cumin, chilli, paprika and oregano, and let fry for a couple of minutes, stirring occasionally, until the spices smells fragrant. Be careful so they don’t burn. Add capsicum, carrot and parsnip, and let cook for another couple of minutes. Add walnuts, chickpeas, tomatoes, water and salt and let cook for 30 minutes more. Now add red wine, coffee and chocolate, stir around carefully and let cook for 5 more minutes. Taste and season with sea salt and freshly ground pepper. Serve in bowls with a dollop of yogurt, fresh coriander, lime and your choice of base.