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Gut Feeling by Paula Mee and Lorraine Book Launch Recipes


23-03-2017 14:09
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Soothe the symptoms of a sensitive gut with the low FODMAP diet. Gut Feeling, a new book written by two dieticians, Lorraine Maher and Paula Mee, contains over 100 delicious recipes that will allow followers of the restrictive FODMAP diet to continue to enjoy tasty food.

 

At the Gut Feeling book launch last night in Bulthaup Hanover Quay delicious Gut Feeling low FODMAP recipes made by top chef Rozanne Stevens were served. Lucky for you we’ve decided to share these recipes below!

 

Cumin and Coriander Potato Patties

 

Make these and pretend you are standing in the streets of Mumbai munching on a street snack! Remember, though, that peas are a moderately high FODMAP food and only 18g are permitted per sitting. These are best served with a green salad.

 

Portion size: 111g Kcals: 154 Fat: 6.5g Saturated fat: 0.6g Carbs: 18.7g Sugar: 2.7g Fibre: 3.3g

Protein: 3.1g Salt: 0.1g Allergens: May contain eggs, may contain milk, may contain soya, may contain lupin

65

 

Preparation time: 10 minutes

Cooking time: 30 minutes

Serves: 4

 

INGREDIENTS

 

100g floury potatoes, peeled and chopped

72g frozen peas, thawed

62g/2 slices of gluten-free bread

60g/½ courgette, grated

10g/2 spring onions (green part only), finely chopped

½ tsp ground cumin

½ tsp ground coriander

¼ tsp chilli powder, if tolerated

2cm piece of fresh ginger, peeled and grated

handful of coriander leaves, finely chopped

4 tsp rapeseed oil

 

WHAT TO DO

 

1 Preheat the oven to 75°C.

2 Bring a pan of water to the boil. Add the potatoes and boil for

15 minutes, until tender. Drain well and set aside.

3 Meanwhile, bring another pan of water to the boil. Add the peas and boil for 2–3 minutes, until tender. Drain well, mash and set aside.

4 Soak the bread in a bowl of cold water for 5 minutes while the vegetables are boiling, then squeeze out as much of the water from the bread as possible. Place it in a bowl with the potatoes, peas, grated courgette, spring onions, spices, ginger and fresh coriander. Mix and mash together with a wooden spoon.

5 Wet your hands slightly and roll the potato mixture into balls of equal size, then flatten them until they are about 1cm thick. This makes about eight patties.

6 Heat the oil in a frying pan set over a medium heat. Fry each patty for about 4 minutes, turning once, until golden brown and crisp on both sides. Remove from the pan, drain well on kitchen paper and keep warm in the oven until you’re ready to serve.

 

Tandoori Chicken Bites

 

A surprisingly mildly spiced dish, perfect for a starter, lunchbox or party. It goes well with a crunchy seasonal salad. A healthy chicken nugget! Remember to keep to the correct amount of Greek yogurt (no more than 50g per serving).

 

Portion size: 202g Kcals: 286 Fat: 14.8g Saturated fat: 5.9g Carbs: 4.5g Sugar: 3.7g Fibre: 1g Protein: 33g Salt: 0.3g Allergens: Milk, may contain soya

 

INGREDIENTS

 

190g full-fat Greek yogurt

2 tbsp garlic-infused rapeseed oil,

plus extra for brushing

1 tbsp tomato purée

1 tsp garam masala

1 tsp paprika

1 tsp ground cumin

½ tsp chilli powder (optional)

5cm piece of fresh ginger, peeled and

grated

freshly ground black pepper

480g/4 boneless, skinless chicken

breasts, chopped into bite-size

pieces

lime wedges, to serve

fresh coriander leaves, to garnish

 

WHAT TO DO

 

1 Mix most of the yogurt with all the ingredients except the chicken pieces in a large bowl. Add the chicken and stir until it is all well coated in the marinade. Cover the bowl with cling film

and refrigerate for at least 2 hours or overnight.

2 Preheat the grill to a medium–high heat. Soak 8 wooden skewers in cold water for 15 minutes.

3 Thread the chicken onto the skewers, then place under the grill and cook, turning and brushing with oil at least once, for 10–15 minutes, until the chicken is cooked through.

4 Serve hot with lime wedges and fresh coriander leaves and the rest of the yoghurt as a dip on the side.

 

Gooey Chocolate Beetroot Brownies

 

These little gems are dark, rich and ideal for a FODMAPer’s birthday. Keep to one portion so that you stay within the guidelines for beetroot (Remember, the smaller the slice, the lower the calorie content!

 

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

 

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

 

WHAT TO DO

 

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 set 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 squares to serve.

 

Preparation time: 15 minutes

Cooking time: 45 minutes

Makes: 20

 

You can buy Gut Feeling online on our website, Dubray, Amazon and in all good bookshops nationwide.

 

Follow Lorraine on Twitter and Facebook and Paula on Twitter and Facebook to keep up to date with their latest news and advice.

 

Check out some of the photographs from the launch over on our Facebook page.

 



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