Low FODMAP Food Chart

Following a low FODMAP diet? Use this free downloadable chart of the most common low FODMAP foods!

Free Low FODMAP Diet Food Chart

IBS or Irritable Bowel Syndrome is a digestive issue plaguing millions of people around the world and one of the most effective methods for combating the uncomfortable effects of an IBS flare up is to follow a low FODMAP diet.

FODMAPs is an abbreviation for a group of complex molecules found in many foods called Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAP is definitely easier to pronounce than all that! Some people have problems absorbing these molecules; when this happens, the molecules become a food source for bacteria that naturally lives in the large intestine. When the bacteria digest or ferment the FODMAPs,  symptoms of IBS occurs.

#FreeFromFridays Number 12

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An easy and flavourful rice dish perfect for serving alongside curries, naturally gluten-free, dairy free and vegan friendly!

Yield: 5 to 6 servings
Prep time: 5 minutes
Cook time: 40 minutes

Gluten-Free Vegan Peas Pilau Rice

Pilau rice is one of those staple dishes that can be manipulated easily and it's one of the easiest ways to elevate a boring bowl of rice. Pair it with just about any curry and you've got a winning meal, but it was absolutely perfect with this gluten-free 20 minute massaman beef curry!

Don't be intimidated by this dish--it may seem like a bit of a strange process for cooking rice, but trust it. It'll be tasty and full of flavour! I've seen peas pilau dishes in a number of curry houses that use two different types of peas. I've opted for Petits Pois because I love how tender and sweet they are, but you can use whatever is your favourite! 

Gluten-Free 20-Minute Beef Massaman Curry

This gently spiced gluten-free and dairy free curry is filled with succulent, fall-apart beef, hearty potatoes and roasted peanuts and comes together in 20 minutes!

 

Yield: 5-6 servings
Prep time: 5 minutes
Cook time: 20 minutes

20 Minute Gluten-Free Beef Massaman Curry

A beef massaman curry is basically when pot roast meets curry. It's got many of the delicious elements of a classic Sunday pot roast dinner like wonderfully marbled beef that melts in your mouth and hearty whole potatoes and it has the essentials of a good curry like a thick gravy or sauce and an interesting flavour profile.

#FreeFromFridays Number 11

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An easy gluten free, dairy free and low FODMAP coconut lemon loaf cake recipe that is perfect with a cup of tea!

Yield: 1 loaf cake
Prep time: 10 minutes
Cook time: 1 hour

Gluten Free Dairy Free Coconut Lemon Loaf Cake 

I am obsessed with lemon cakes--a refreshingly tart and moist lemon drizzle cake is the anecdote for righting a lot of wrongs in life. Most people say when life hands you lemons make lemonade. And while I do love a nice glass of homemade American-style lemonade, I love cake more. So when life hands us lemons in this house, we make decadent cake. This one, in fact.

Check out the crumb on that gluten free cake! Phwoar!

Look guys, this cake is easy peasy and oh-so-delicious. It's super moist thanks to a little cake baker's secret weapon and a trick I picked up here in the UK. But it's also nicely dense and it has a nice "crumb" as profesh bakers would say. All of that aside, here's what you really need to know about this babe of a cake: it's gluten free, dairy free and low FODMAP friendly. It's also not overtly sugary so the lemon really stands out and the hit of coconut you get when that unmistakable scent wafts toward you?

These gluten free and dairy free chicken parmesan sarnies are served hot from the oven--perfect for your party, the big game or an outside-of-the box weeknight dinner!

 

Yield: 8 sandwiches
Prep time: 5 minutes
Cook time: 20 minutes

Gluten Free Dairy Free Hot Chicken Parmesan Sandwiches

These super quick sandwiches were born out of necessity and as an homage to a childhood favourite, hot ham sandwiches. And I'll admit this straight away, there is no Parmesan cheese in this recipe because actual Parmesan has dairy, but if you're cool with consuming dairy feel free to swap my dairy free alternative for full blown Parm!

A Review of the Jurassic Kingdom in Manchester

Step back to the time of the dinosaurs with Manchester's latest family-friendly attraction in the leafy Philips Park or catch it in other UK parks.
 

Fearsome Dinosaurs Delight & Thrill Kids Young & Old in Manchester

“It’s like a dream come true” says my six year old Niamh as we metaphorically go back to the Cretaceous and Jurassic periods in Philips Park, Manchester. Brachiosaurus, Pteradons, T-Rex and Ankylosaurus all feature as part of Jurassic Kingdom which is on tour as dinosaurs by turn delight and terrorise children all over Britain. 

A Night in with Parmigiano-Reggiano

The talented Julie from Just the Alps Between Us recounts a night of cheesy indulgence laid on by the Consortium for Parmigiano-Reggiano.

Italy. The land of pizza, pasta and gelato. Of long lunches, lazy days and grandmothers who refuse to believe you are full. Because here, food is more than just a way of fulfilling hunger… it’s a way of life. It's at the heart of all social interactions, bringing families and friends together and is the first thing a parent will ask. 

#FreeFromFridays Number 10

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