Low FODMAP Kale Soup

I'm a bit wary these days of labelling my recipes low FODMAP. The quantities of allowed foods change very often and mostly on the minus side. I'm waiting for the promised app for android mobiles, I know there is one for the iphones, but basically, I just go by with what I know so far...

Kale has a strong taste so I was quite surprised to hear my fussy little eater asking me to make it again. He has been unwell lately, the poor thing can't shake off a sore throat that has been bothering him for twenty days now. I can't wait to take him off the antibiotics but as soon as he finishes a course his tonsils swell up again. Fingers crossed this will be the last...

Ingredients:

• 1 bunch of kale, roughly chopped
• 1 parsnip, peeled and chopped
• 2 medium potatoes, peeled and chopped
• 1 and a half litre of chicken stock
• salt and pepper to taste
• a little oil for frying

Method:

Wash and chop the kale. The way I do it is by rolling the leaves like a cigar and chopping them discarding the tough stalk. Heat a couple of spoonfuls of olive oil in a big deep saucepan and add the kale. Once is wilted it will reduce its volume by a third. When the kale is wilted and a deep green in colour add the parsnip,  potatoes and stock. Bring to a boil, reduce the heat and simmer for 30 minutes. Puree with a hand blender.

www.meandmyibs2.blogspot.com

Low FODMAP Parsnip and Potato Soup

 A lovely rich and creamy soup perfect for cold autumn days. I think the next time I will add some fried cubed pancetta on top, mmmm...

Ingredients:

• 4 medium potatoes, peeled and sliced
• 2 parsnips, peeled and sliced
• 600ml vegetable or chicken stock
• 1 tsp dried oregano
• salt and black pepper

Method:

Put the stock, potatoes, parsnips and oregano in a saucepan and season well. Bring to the boil, cover and simmer for 30 minutes until the vegetables are soft. Blend the mixture until smooth, taste and add more seasoning if necessary.

www.meandmyibs2.blogspot.com

Low FODMAP Salmon Chowder

It's very cold out there. Time for soups, casseroles, stews...

Ingredients:

• 3 tablespoons dairy free margarine or oil
• 1/2 cup diced celery
• 1/2 cup diced carrots
• 2-3 cups diced potatoes
• 2 tablespoons gluten free plain flour
• 3 cups of fish stock
• 1 cup rice or almond milk
• 2 fresh salmon fillets, diced
• 1 cup frozen peas, thawed
• salt and pepper

Method:

Heat the oil  and saute the celery and carrot until the celery is tender. Stir in the flour until well blended. Pour in the fish stock and add the potatoes. Bring to the boil, then  lower the heat, cover and simmer for 15 minutes or until the potatoes are tender. Add the salmon, peas and milk and cook for 5 minutes. Taste and add salt and pepper.

www.meandmyibs2.blogspot.com

Carrot and Cardamom Soup

www.meandmyibs2.blogspot.com

I think this soup is delicious but my husband begs to differ. It's not that he doesn't like it but he doesn't love it. I, on the other hand, believe this soup is wonderful. I guess cardamon is a little too exotic for my hubby but since I didn't have any ginger handy and a lot of carrots to use up I wanted to try the carrot and cardamom combination I have seen on the internet. It works.

Ingredients:

• 500g carrots, roughly chopped
• 1 medium potato, roughly chopped
• 6 cardamom pods
• 1litre chicken stock
• salt to taste

Method:

Saute the vegetables in a little oil. Meanwhile, crack the cardamom pods and extract the seeds. Add the stock and cardamom seeds to the vegetables. Simmer, covered, for 20 minutes or until the carrots are tender. Blend. That's it. Delicious.

Low FODMAP Courgette Soup

Soups are a great way to reach your "5 a day", even my son is getting into soups. He loves this soup but I think my chicken soup is his favourite. 


Ingredients:

• 2 big courgettes, chopped
• 2 carrots, chopped
• 2 potatoes, chopped
• olive oil
• water
• salt and pepper

Method:

Saute the courgettes in a little olive oil for a couple of minutes until lightly coloured. Then add the rest of the vegetables and cover with water, not too much just enough to cover the vegetables. Season to taste. Bring to the boil and simmer for 20 minutes. Blend, check seasoning again and serve.

Sometimes I add a cheese triangle in my son's soup to make it a little creamier.

www.meandmyibs2.blogspot.com

Low FODMAP Chicken Soup

How do you make your chicken soup? Everybody has their own way, some use chicken breast, some raw chicken carcass... I use the leftover bones from my chicken roast and it always turns out delicious.

I don't use any onion in my soup, I have read that you can wrap the onion in a muslin cloth and add it to the pot to get the flavour and as long as you don't eat it should be safe enough. I don't miss onions in my cooking, I use celery instead for flavour, which I didn't before I went onto the low FODMAP diet, and neither me nor my husband feel we are missing out on taste.  

Ingredients:

• as many as possible leftover bones and carcass from your chicken roast
• 1 potato
• 2-3 carrots
• 2-3 celery sticks
• fresh thyme (optional)
• water (enough to cover everything)
• salt and pepper

Method:

You really don't need a lot of ingredients to make a lovely soup. Just peel and roughly chop your vegetables, add to a big saucepan with the carcass, herbs, water, salt and pepper. To really get the most out of the bones you have to let them simmer for a long time, I would say a minimum of two hours and depending on the quantity up to 3 hours. Simmer on a very low heat and check the water levels from time to time.

I like to scoop the bones out when the soup is done, add back the vegetables and then blend everything. You could have a clear soup and add cooked broken gluten free spaghetti or a few fresh mint leaves. Enjoy!

www.meandmyibs2.blogspot.com

Low FODMAP Celery and Potato Soup

A few days ago I picked up a whole head of celery for 10 cents! It was obviously marked down because of its “use by” date but it was still very firm and of a dark green colour. So I bought it even though I already had some at home. I was looking at all that celery today, wondering how to use it up before it went yellow and soft and I decided to make a soup. It was lovely. My son ate all his soup but I made sure I sieved it to get rid of any stringy bits.

Ingredients:

• 1 whole head of celery, roughly chopped
• 2 potatoes, peeled and roughly chopped
• 1 carrot (optional)
• 1 litre of water
• salt and pepper

Method:

Bring the water to the boil and add the rest of the ingredients. Simmer for 20 minutes. Blend.

www.meandmyibs2.blogspot.com

Low FODMAP Minestrone Soup

You can put together this soup with cupboard ingredients and any leftover veggies. I blend it for my vegetable fussy kid and it always goes down a treat!

Ingredients:

• 1 carrot, diced
• 1 celery stick, chopped
• 1 potato,diced
• 1 can chopped tomatoes
• 1 tblsp tomato puree
• 1 tsp sugar
• 1 and ½ l vegetable or chicken stock
• 100g gluten free spaghetti, cut into pieces
• 1 cup of frozen peas or frozen green beans
• salt and pepper

Method:

Bring the stock to the boil and add the carrot, celery, potato, tomatoes, tomato puree, and sugar. Simmer at a medium heat. After 10 minutes add the spaghetti and the frozen vegetables. Cook for a further 15 minutes or until the vegetables are cooked. Season to taste.

meandmyibs2.blogspot.com

Low FODMAP Tomato Soup

Cheap and cheerful!

I made the stock with two chicken stock cubes. I still haven't found onion free stock cubes but they don't seem to upset my stomach too much.

Ingredients:

• 400g tinned tomatoes
• 1 carrot, chopped
• 1 stalk celery, chopped
• 2 medium potatoes, chopped
• 1 tblsp tomato puree
• 500ml chicken stock
• 1 tblsp sugar
• salt and pepper

Method:

Throw all the ingredients into a saucepan and cook for half an hour. Blend in a food processor or with a hand held blender. I like it quite thick but if it's too thick for you add more stock. Enjoy.

meandmyibs2.blogspot.com