A healthy gut is the foundation of a healthy body. Just ask anyone with a bowel condition and they will tell you how dietary changes can impact their overall wellbeing.
Dieticians Lorraine Maher and Paula Mee now want to help others soothe the symptoms of a sensitive gut with the low FODMAP diet.
Their new cookbook, Gut Feeling, contains more than 100 delicious recipes that will allow anyone with Irritable Bowel Syndrome (IBS) to enjoy tasty food again – and find real relief.
Breakfasts such as Coconut and Mixed Seed Granola, healthy light bites like Prawn Rice Salad, and dinners that include Mexican Chicken Fajitas and Mediterranean Meatballs, means there really is no reason not to love your grub again. Gut Feeling is published by Gill Books, €19.99
MEXICAN EGGS IN A PAN
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves 4
Simple, easy to make and packed full of flavour, this dish can be whipped up in a flash. Sprinkle with freshly chopped coriander leaves and chilli flakes for additional flavour and heat. Perfect as a light lunch or a relaxing weekend brunch.
INGREDIENTS:
1 tbsp garlic-infused olive oil
68g/8 ripe tomatoes, chopped
50g/10 spring onions (green part only), chopped
1 chilli, deseeded and chopped
½ tsp ground cumin
Salt and freshly ground black pepper
4 eggs
1 tbsp chopped fresh coriander
METHOD:
1. Heat the olive oil in a frying pan set over a medium heat. Add the tomatoes, spring onions and chilli and cook gently for 5-6 minutes. Add the cumin and season with a pinch of salt and as much pepper as you like.
2. Break an egg over the vegetables in each quarter of the pan and cook to your liking. When the eggs are done, sprinkle with the chopped coriander and serve straight away.
NUTRITIONAL INFORMATION:
Portion size: 261g
Kcals: 133
Fat: 7.5g | Saturated fat: 1.8g
Carbs: 6.1g | Sugar: 6g
Fibre: 2.5g
Protein: 8.7g
Salt: 0.2g
Allergens: Eggs
FILLET STEAK WITH SLOW-COOKED TOMATOES, SALSA VERDE AND WATERCRESS
Preparation time: 15 minutes
Cooking time: 25 minutes
Serves 4
The fillet is probably the nicest and most expensive cut of beef. It’s very lean and tender due to the short fibres in the meat. Salsa verde not only contains lots of vitamins, it also bursts with freshness from the herbs and savoury anchovies. With the slow-cooked tomatoes and watercress salad, this is a recipe that will have you looking forward to steak night. Remember to stick to no more than 1 tablespoon of balsamic vinegar per sitting.
INGREDIENTS:
4 x 100g fillet steaks
For the slow-cooked tomatoes:
520g/4 vine-ripened tomatoes or 16 cherry tomatoes
2 sprigs of fresh thyme
Splash of balsamic vinegar
Splash of olive oil
Pinch of caster sugar
Salt and freshly ground black pepper
For the salsa verde:
2 tsp white wine vinegar
4–5 fresh basil leaves
Handful of fresh flat-leaf parsley
6g/2 tinned anchovy fillets, drained and finely chopped
3 tsp capers
100ml garlic-infused olive oil
For the watercress salad:
100g watercress
4 tbsp olive oil
1 tsp white wine vinegar
1 tsp Dijon mustard
Pinch of salt
METHOD:
1. Preheat the oven to 120°C.
2. To prepare the slow-cooked tomatoes, combine the thyme, vinegar, oil, sugar and seasoning and dip the tomatoes (still on the vine) into the mix, coating them completely. Place on a baking tray and gently roast them in the oven for 15-20 minutes.
3. Heat a large frying pan over a high heat until it’s smoking hot, then brush with olive oil.
4. Season one side of the steak and put it in the hot pan, seasoned side down. Cook for 1-2 minutes, until nicely browned. Just before turning it over, season the raw side and brown for 1-2 minutes more. Turn down the heat and cook to your liking. This can take another minute on each side for rare, 2-3 minutes for medium and 4–5 minutes for well done.
5. To make the salsa verde, pour the vinegar into a blender with the basil leaves, parsley, anchovies and capers and blend to a purée. With the motor still running, gradually add just enough of the olive oil to give a sauce-like consistency.
6. To make the watercress salad, simply toss all the ingredients together and season to taste.
7. To serve the steaks, place the slow-cooked tomatoes on the side and spoon the salsa verde over the steak. Add the watercress salad on the side.
NUTRITIONAL INFORMATION:
Portion size: 308g
Kcals: 519
Fat: 45g | Saturated fat: 8.3g Carbs: 4.8g
Sugar: 4.3g
Fibre: 2.5g Protein:
23g Salt: 1.5g
Allergens: Mustard, fish, sulphites
GOOEY CHOCOLATE BEETROOT BROWNIES
Preparation time: 15 minutes
Cooking time: 45 minutes
Makes: 20
These little gems are dark, rich and ideal for a birthday. Keep to one portion so that you stay within the guidelines for beetroot (<20g per serving). Remember, the smaller the slice, the lower the calorie content!
INGREDIENTS:
300g peeled, pre-cooked beetroots
250g dark chocolate, broken
into pieces
250g butter, softened
300g caster sugar
3 medium eggs
75g gluten-free plain flour
50g cocoa powder
½ tsp xanthan powder
½ tsp baking powder
pinch of salt
METHOD:
1. Preheat the oven to 180°C. Line a 33cm x 25cm baking pan or dish with non-stick baking paper.
2. Place the pre-cooked beetroot in a food processor and blend for a few minutes, until a smooth purée forms. Set to one side.
3. Melt the chocolate in a heatproof bowl set over a saucepan of simmering water or in the microwave and put aside.
4. Cream the butter in a food mixer until soft. Add the sugar and continue to mix until it turns light and fluffy.
5. Beat the eggs gently in a separate small bowl, then gradually add to the creamed butter mixture, beating all the time.
6. Beat in the puréed beetroot and melted chocolate, then sift in the remaining ingredients and fold in until fully combined.
7. Pour the batter into the prepared baking tin and even out the top with a spatula. Bake in the oven for 30-35 minutes, until the centre is almost set but still wobbles when you gently shake the tin.
8. Remove from the oven and place on a wire rack to cool. Allow to cool completely in the tin before carefully removing the brownies and cutting into nice-sized squares to serve.
NUTRITIONAL INFORMATION:
Portion size: 70g
Kcals: 273
Fat: 17.6g | Saturated fat: 10.6g
Carbs: 24g | Sugar: 19.7g
Fibre: 2.1g
Protein: 3.3g
Salt: 0.4g
Allergens: Eggs, may contain milk, may contain soya, may contain gluten, may contain nuts
