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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Cake, Recipes, Sweet · April 15, 2018

Lemon & Elderflower Cupcakes

I was so excited to make these cupcakes after being inspired on Instagram, I then found out that this is actually the flavour of Prince Harry & Meghan’s Royal Wedding Cake… Well you learn something new everyday! I really love the flavour combination, very subtle and floral, perfect for the first days of spring (yet, it’s now winter again obviously as I live in England!) I was about to say that these cupcakes are super easy to make, until I remembered lemon-buttercream-icing-gate. Crisis in the kitchen when I hadn’t paid attention to the fact that adding lemon juice to buter icing makes it VERY RUNNY. So after a quick salvage, I made a fresh batch of icing, with a reduced amount of lemon juice, and added lemon zest instead. Crisis marginally averted. I’ve included the non-runny icing recipe below, just in case you’re worried.

IMG_9753.jpg

This recipe is the basis for the majority of the cupcakes or muffins I make as it is light and fluffy, and seems to work well with any of the flavours I’ve added (for example see my similar Chocolate Marble Muffins). The recipe below makes 12 cupcakes.

Ingredients
175g self-raising gluten free flour
175g caster sugar
175g butter (softened – I use stork baking blocks for dairy free baking
3 eggs
2 tbsp elderflower cordial
zest of half a lemon
juice of half a lemon
For the icing:
300g icing sugar
80g dairy-free butter
zest of half a lemon
juice of half a lemon (a big squeeze!)

Method
Preheat the oven to 180 degrees/gas mark 4. Mix together the butter and sugar in a bowl until you have a soft, even texture. Next, gradually add the eggs and flour, folding as you go. Once you’re happy with your cake mixture, add the elderflower, lemon zest and lemon juice, and mix well.

Prepare 12 cupcake cases in a tin. Gradually add the mixture until you have filled the cases three quarters of the way up (depending on how big you like your cupcakes) place these in the oven for 15-20 minutes, or until golden brown.

Remove the cupcakes from the tin to cool on a wire rack, and prepare your lemon buttercream. Mix together the butter and icing until you are happy with the consistency of your icing, then add the lemon zest and juice. To avoid any crisis’ in the kitchen, make sure you’re happy it isn’t too runny before attempting to ice your cakes..! If so, add a bit more icing sugar. Use a piping bag, and decorate your cakes with a neat swirl! On some of mine I added some lemon zest to decorate, but I think I preferred them plain.

As always, let me know if you give this recipe a try (or if you’ve had any similar baking dramas in the kitchen!)

Alice x

Elderflower cake

Posted In: Cake, Recipes, Sweet · Tagged: Baking, Cake, Elderflower, Lemon, Sweet

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  1. Low FODMAP Favourites – Low Fodmap Inspiration says:
    April 23, 2018 at 3:14 pm

    […] slice that you probably shouldn’t have!) Why not try some of my cake and biscuit recipes: Lemon & Elderflower Cupcakes, Easter Surprise Cake, Chocolate Chip Cookies, Chocolate Marble Muffins, & Chocolate Fudge […]

    Reply
  2. Blueberry Cupcakes – Low Fodmap Inspiration says:
    May 29, 2018 at 6:55 am

    […] like this recipe, why not try some of my similar bakes including my Chocolate Marble Muffins or Lemon & Elderflower Cupcakes. If you fancy more of a showstopper why not try the recipe for my Easter Surprise […]

    Reply

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I'm Alice, a food blogger in the UK. I follow a low FODMAP diet (gluten free, onion free, garlic free and low lactose) for IBS. Check out my latest posts for tips on eating out, product reviews and recipes.

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Life can be so busy and at times, stressful, howev Life can be so busy and at times, stressful, however the most important thing I can do on a day-to-day basis is to prioritise my gut health by following a low FODMAP diet. I try to be as healthy as possible, adding variety to my diet, whilst avoiding high FODMAP foods. As a teacher, I sometimes find breaks and lunches aren’t prioritised, but skipping snacks or meals can have repercussions on gut health. I now prioritise this, and make sure I eat regularly to manage my gut health. Here is a typical example of what I eat in a day:

Breakfast - Overnight oats made with lactose-free yoghurt, oats and a drizzle of maple syrup, topped with a small portion of berries (today I went for strawberries,  blueberries and raspberries). This can be prepared in advance, and I find it filling, particularly for a busy morning of teaching!

Lunch - Tuna salad made with leftover roast potatoes, lettuce, tomato, cucumber, radish, tuna mayonnaise and a boiled egg. I try and ensure lunches are high in protein to keep me satisfied for longer. I always add potato or rice to a salad as I find this more digestible. 

Dinner - Prawn and chorizo pasta made with lactose-free cream cheese, garlic-free chorizo (important!), basil, king prawns, fresh tomatoes and gluten free pasta. I like to eat a variety of meals, however the most important thing is to plan ahead. Meal planning takes the stress away from deciding what to eat, and ensures you have a variety of quick, easy meals which are also gut friendly. 

Snacks - I usually have a green-ish banana or the odd unhealthy snack like a couple of biscuits, a bar of chocolate or a packet of crisps etc. during the working day. 

Aside from eating relatively healthily, I also make sure I support my gut-brain axis by walking daily. I have found this not only supports my mental health and wellbeing, it also supports digestion. It’s a simple and easy addition to my day-to-day life which has helped me overcome stress and improved my gut health too. I also take @precisionbiotics supplements to support my gut bacteria and drink plenty of water.

How does your day compare to mine? Let me know in the comments. #gutready #gutreadywithme #ibsawarenessmonth #ad
This IBS Awareness Month I’ve teamed up with @pr This IBS Awareness Month I’ve teamed up with @precisionbiotics to share the importance of the gut-brain axis. Stress is linked to poor gut health, so it’s important to eat food that is not only low FODMAP and gut friendly, but food that also supports brain health. This Mediterranean Salmon Rice incorporates oily fish which contains Omega 3 Fatty Acids, as well as spinach which is high in Vitamin B, and turmeric which in some studies has been linked to increased cognitive function. 

This recipe can be made in one pot, which makes it a quick and easy dinner for a busy weeknight. The recipe serves 4. 

Ingredients:
4 salmon fillets
200g long grain rice
1 tbsp garlic-infused oil
1 green pepper
1 red pepper
500ml chicken stock 
1 1/2 tsp turmeric
1 1/2 tsp paprika
1/2 tsp asafoetida
80g green beans 
60g spinach
zest & juice of 1 lemon

Method:
In a large pan, heat the garlic-infused oil and add the salmon fillets skin-side down. Pan fry for three minutes or so or until the skin is crispy, then turn over for a further minute.
Remove the salmon and set aside. 
In the pan, fry the peppers. Once softened add the long grain rice, chicken stock, turmeric, paprika, asafoetida, lemon zest and green beans. Season to taste. Place the salmon fillets on top, and simmer for 15 minutes or until the rice is cooked. 
Add the spinach, lemon juice and parsley and cook for a further minute until the spinach has wilted. 
Serve immediately with a slice of lemon. 

Let me know if you give this recipe a try, it’s perfect for the sunny spring weather. 

#gutready
#gutreadywithme
#IBSawarenessmonth
#ad
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American pancakes with bacon, blueberries and mapl American pancakes with bacon, blueberries and maple syrup from @wherethepancakesare in @batterseapwrstn. These were so so good. Soft, fluffy and moreish! Sometimes you just can’t beat pancakes for brunch! They offer gluten free pancakes too, but as these contained aquafaba to make them vegan, I thought the gluten option would be safer for my IBS. Have you been to Battersea Power Station? Let me know where you ate! 🥞🫐 🥓
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I’ve been using @fodzyme for a while now and it’s so nice to be able to eat out again without the constant worry of digestive discomfort. Developed by Harvard-trained scientists, Fodzyme is a mixture of enzymes that you sprinkle on your food before eating to help you digest certain FODMAPs. It doesn’t have any flavour so you can try all the foods you’ve been missing. I have personally always struggled with onion and garlic, so now I can eat out and try new foods without any unwanted symptoms. If you want to give it a try for yourself, use the code ALICELOWFODMAP20 for 20% off. AD #fodzyme
Special egg fried rice with chicken and prawns, to Special egg fried rice with chicken and prawns, topped with a fried egg for good measure. This was such a quick and easy dinner for a week night, I essentially made it up as I went along but I’d be happy to share the recipe, let me know if you’d like it! 

Top tips for following a low FODMAP diet and enjoying meals like this: 
- use the green tips of spring onions for added flavour
- use garlic-infused oil to add garlic flavour without the FODMAPS
- add plenty of herbs and spices to your cooking 
- there is a chilli sauce in Sainsbury’s that doesn’t contain garlic @linghamsuk 
- eat lots of protein to help you stay full for longer (and helps you avoid eating FODMAPs just because you’re hungry!) 

Let me know if there’s anything I’ve missed!
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It’s Christmas Eve! I hope you’re all feeling It’s Christmas Eve! I hope you’re all feeling ready for the big day! Today has been super busy, so I though I’d share these from last week. I baked these gluten free Christmas brownies for my work colleagues to celebrate the end of term using the recipe from my e-book, then topped them with @kitkat santas and @droetkerbakes chocolate decorations. I hope you all have a lovely Christmas celebrating with friends and family 🎄🎅🏼🦌⛄️🎁✨❄️
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