With the weather cooling down in the evenings, a warm and hearty low FODMAP winter warmer is just what your heart desires. Don’t you agree? With these simple tips and ideas make yourself low FODMAP winter recipes to end your night.
1. Make your own stock
To make a flavoursome soup you need a great stock base in my opinion. You could use beef, vegetable or chicken stock depending on what you are making. If you are limited on time, the Fodmapped stocks or Massel’s 7’s low FODMAP stock are a great option as they are FODMAP friendly. However, if you have some spare time one day of the week, make yourself a large batch of low FODMAP Chicken Stock or Vegetable Stock. You can then freeze them and have it handy for when you feel like a winter warmer.
2. Pick your protein source
Even if you are making a vegetable soup or curry, make sure you add some protein sources. This can be some firm tofu, canned lentils (1/2 cup), canned chickpeas (1/4 cup) or some lactose free dairy depending on what you are making. Check out the recipes under the resources tab for some recipe ideas like Thai green lentil curry or a Chicken and Bean Chilli Con Carne
3. Bulk it up
If you are making a hearty soup, bulk it up with low FODMAP vegetables including capsicum, carrots, potato and zucchini. You can also add chickpeas or lentils to soups and curries in safe amounts. Make sure you drain and rinse them well before using them to remove the oligosaccharides that can cause gut issues. To make the soup extra hearty add a cup of boiled quinoa or low fodmap pasta.
4. Spice it up
To add extra flavour to your winter warmers, add lots of low FODMAP herbs and spices to your soups and casseroles. Always use garlic and onion infused olive oils instead of using fresh garlic and onion. Then add a selection of your favourite herbs and spices from this list according to the type of cuisine you are making.