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Recipe Recap: Low FODMAP recipes I’m loving

If you’re someone with a dodgy tummy, like yours truly, having a constant flow of low FODMAP recipe inspo is a must! You can learn more about FODMAPs here, but for now, here are a few recipes that I’m currently loving!

Below are some delicious, tummy-friendly recipes that you can try out or use for inspiration. You can definitely use other ingredients to suit your preferences keeping your choices low FODMAP if this is a diet you’re currently on to control symptoms such as bloating, stomach pain or irregular bowel movements. Kicking things off with one of my favourite bloggers…

Low Fodmap Carrot Dhal by In My Bowl 

Ingredients (server 6)

  • 2 tablespoons olive oil
  • 2-inch knob fresh ginger, finely grated
  • 2 teaspoons ground turmeric
  • 2 teaspoons ground cinnamon
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoon ground coriander
  • 1 ½ teaspoon ground mustard seed
  • 2 cans (14 ounces each) light coconut milk
  • 3 cups vegetable broth
  • 1 cup uncooked red lentils
  • 12 large carrots (2 pounds), grated
  • 2 cups baby spinach
  • juice of 1 lemon
  • salt + pepper to taste

Methods:

  1. In a large Dutch oven or heavy pot, heat olive oil over medium-high heat. Add ginger, turmeric, cinnamon, cumin, coriander, and mustard and sauté, stirring frequently, until spices form a thick, fragrant paste – about 1 minute. Stir in coconut milk and vegetable broth, scraping any spices off the bottom of the pot, then red lentils and shredded carrot. Bring to a boil.
  2. Reduce heat to low, cover pot, and simmer for 25 minutes, or until lentils are cooked through and carrots are very soft. Stir in spinach and lemon juice, allowing spinach to just wilt, then season to taste.
4-Ingredient, No-Bake Dark Chocolate Peanut Butter Bars by Delicious as it Looks

Ingredients (makes 16 bars)

  • 1/2 cup unsalted butter* (see below for vegan option)
  • 1 cup + 2 tablespoons natural creamy peanut butter
  • 1 cup confectioners’ sugar
  • 3/4 cup dairy-free dark chocolate morsels

Methods:

  1. Line an 8″ square pan with aluminum foil and coat lightly with cooking spray.
  2. In a large saucepan, melt the butter over low heat. Remove from heat and stir in 1 cup natural creamy peanut butter. Stir until smooth. Add the confectioners’ sugar and stir until fully incorporated. Spread evenly in the bottom of the prepared pan.
  3. In a small saucepan, melt the dark chocolate morsels and remaining 2 tablespoons peanut butter together over low heat, stirring until chocolate is just melted. Drizzle evenly over top of peanut butter layer then carefully spread out with a spatula.
  4. Chill in the refrigerator until set, about 2 hours. Lift bars out the pan using the foil. Cut into bars and serve. These keep best stored in the fridge.

To make these vegan, replace the 1/2 cup butter with 1/2 cup virgin coconut oil. The peanut butter mixture will be considerably thinner, so wait until chilled solid before adding the the chocolate layer: Pour the peanut butter mixture in the bottom of the prepared pan and refrigerate until solid, about 1 1/2 hours. Make the chocolate layer as stated above and spread over the top of the chilled peanut butter mixture. Refrigerate another 30 minutes, or until set.

Coconut Oat Granola with Chocolate and Rosewater Cream by She Can’t Eat What

Ingredients (serves 6)

  • 90g oats, blended into flour (certified gluten free if needed)
  • 90g shredded coconut
  • 80ml coconut oil, liquid
  • 60ml maple syrup
  • ⅛ tsp sea salt
  • 1 tin (400ml) full-fat coconut milk (left in the fridge overnight)
  • 1 tsp rosewater
  • 1 tsp vanilla extract
  • 100g dark chocolate, broken into pieces
  • Almond or other milk, to serve
  • Edible flowers or fresh fruit
 Methods:
  1. Preheat oven to 180ºC/350ºF/Gas Mark 4.
  2. To make the crust, combine coconut oil, maple syrup, oat flour and shredded coconut together in a mixing bowl. Grease a small baking tin with coconut oil and press mixture into the bottom before placing into the oven and cook for 15-20 minutes until crispy. Remove from the oven and set aside to cool and firm up.
  3. Meanwhile, scoop out the solid coconut cream from the tin and into a large bowl. Stop scooping when you reach the water in the bottom of the can (save this for smoothies later).
  4. Using a mixer or hand beaters on high speed – whip the coconut cream for 3 to 5 minutes until it becomes fluffy and light, with soft peaks. Stir through the vanilla and rosewater.
  5. Once the granola has cooked and cooled, break up into chunks and divide across bowls. Top with rosewater cream, dark chocolate and edible flowers or fresh fruit. Serve with your favourite lactose- or dairy-free milk.

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