Emma Hatcher recipes for Symprove – IBS Awareness Month
Two low FODMAP:
● Lemon and rhubarb cheesecake
● Spring salad with hot-smoked salmon
Two high fibre:
● Jacket potato with crispy lentils, spinach and whipped feta
● Apple and cinnamon bircher muesli
Jacket potato with crispy lentils, spinach and whipped feta
You can’t beat a jacket potato for an easy and cheap weeknight dinner, especially when it’s crispy on the outside and perfectly soft and fluffy on the inside. Sumac is a tangy, lemony spice often used in Mediterranean and Middle Eastern cooking. Here it pairs beautifully with the salty whipped feta.
4 baking potatoes
Olive oil to drizzle
2 teaspoons salt
200g Greek yogurt
Garlic infused oil
1 400g tin of lentils
Butter, to serve
2 teaspoons sumac (optional)
Preheat your oven to 220C/200C fan/gas 6. Place the potatoes on a baking tray, prick them all over with a fork, drizzle with oil and sprinkle with salt. Bake for 1 hour, or until golden on the outside and soft and fluffy inside.
Meanwhile, crumble the feta into a bowl, add the yogurt and whisk together until creamy. Wash the spinach and steam cook for a couple of minutes. Drain and rinse the tinned lentils. Heat a drizzle of garlic infused oil in a pan and pour the lentils in, cooking for 3-4 minutes until crispy and hot through.
Slice open the jacket potatoes and add a slick of butter. Stuff with the spinach, garlicky lentils and a dollop of the whipped feta. Sprinkle over the sumac and drizzle over a final bit of olive oil, if you like.
Apple and cinnamon bircher muesli
Did you know only 10% of us eat our recommended 30g of fibre a day? This recipe is packed full of the stuff and a great way to kick start your day. I like to make up three portions at once and keep them in my fridge for easy and delicious breakfasts on hand throughout the week.
1 tablespoon mixed seeds
1 tablespoon chia seeds
100ml milk of your choice (I like almond or oat)
75g Greek yogurt
Maple syrup or honey to taste
A squeeze of lemon juice
½ an apple
2 tablespoons chopped almonds
1 tablespoon dried cranberries or currants
1/2 teaspoon ground cinnamon
Put the oats, mixed seeds and chia seeds into a bowl or container, pour over the milk and add the yogurt, followed by the maple syrup and lemon juice. Mix well, then cover and put into your fridge overnight.
In the morning, slice the apple into matchsticks and add to the oats along with the chopped almonds, cranberries and cinnamon.
Spring salad with hot-smoked salmon
This salad is the most simple but delicious combination of hot-smoked salmon, radishes, new potatoes, cucumber and dill – the perfect springtime recipe. It packs in the flavour and you’d never know it was low in FODMAPs. Use Jersey Royal potatoes if you can get your hands on them, in season for a short window in the spring.
500g new potatoes
250g mixed salad leaves
300g hot-smoked salmon steaks
Small bunch of dill, chopped
For the dressing:
Juice of 2 lemons
100ml olive oil
3 teaspoons wholegrain mustard
Boil the potatoes in salted water for 10-12 mins until tender and a butter knife easily breaks the skin. Drain and allow to cool. Whisk together the salad dressing ingredients and season to taste.
Top and tail the radishes and finely slice. Cut the cucumber in half lengthways, scrape the seeds out with a spoon (I like to eat this bit), then chop into half moons.
In a large bowl, toss together the potatoes, salad leaves, radishes and cucumber. Add half of the dressing, thoroughly mix together, then spread the salad over a large serving platter. Break the hot-smoked salmon into large chunks, then scatter over the top along with the dill. Finish by pouring the remaining dressing over the top.
Lemon and rhubarb cheesecake
This creamy lemon cheesecake adorned with vivid-pink, sherbety rhubarb is a stunning springtime dessert, made FODMAP friendly thanks to a few simple tweaks in the filling. If you haven’t tried roasting rhubarb yet you’re in for a treat.
For the base:
150g rolled oats
50g roasted almonds
1 teaspoon salt
85g coconut oil or unsalted butter
For the filling:
300g lactose free full-fat cream cheese
200g lactose free Greek yogurt
100ml lactose free double cream
Zest of 2 lemons
Juice of 1 lemon
100g caster sugar
Line the base of a 20cm loose-bottomed round cake tin with greaseproof paper.
Place the oats, almond and salt in the bowl of a food processor and pulse – you want the mixture to be fine but still have a bit of texture. Melt the butter or coconut oil in a saucepan and pour over the base mixture, pulsing again to combine. Tip the base mixture into your prepared tin and press down in to an even layer with the back of a spoon. Chill for 15 minutes.
Meanwhile, mix together the cream cheese, Greek yogurt, double cream, lemon zest and juice and 25g caster sugar in a bowl. Remove the base from the fridge and spread the filling over the top. Return to the fridge and and chill for at least 4 hours.
To roast the rhubarb, preheat your oven to 200C/180C fan/gas 6 and line an oven tray with baking paper. Rinse the rhubarb, trim the ends then cut the stems into 2 inch pieces and tumble onto your tray. Sprinkle 25g caster sugar over the rhubarb and shuffle the rhubarb around so it’s in a single layer. Roast the rhubarb for 15 minutes; it should feel tender, not mushy, and still have kept its shape. Allow to cool and keep in the fridge until ready to use.
To serve, remove the cheesecake from the fridge. Dip a knife in hot water and dry it before running around the inside of the tin. Unclip the tin and carefully lift the cheesecake out, removing the greaseproof paper in one winning swoop and placing on a serving plate. Spoon some of the roasted rhubarb on top and serve the rest alongside for people to help themselves.