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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Pasta, Recipes, Savoury, Vegetarian · April 16, 2018

Quorn ‘Meat’ Lasagne

One of my favourite meals to make, especially on a Sunday night is my Roasted Vegetable Lasagne however having made this quite a few times, I decided to try something different! As I’m not a great lover of meat (I spent about 10 years as a vegetarian before becoming allergic to nuts) I always prefer to cook and eat vegetarian meals where possible… This has, however, become increasingly difficult since following the low FODMAP diet. Most vegetarian alternatives contain the dreaded onion and garlic, or other high FODMAPs such as beans, pulses and mushrooms. The Quorn mince though is brilliant as it’s gluten and dairy free, and so easy to cook with. I happily replace meat with Quorn in a number of meals (see my Vegetarian Chilli). Of course, you can replace the Quorn with real mince if you’re a meat-fan, however if you haven’t tried Quorn, I definitely suggest you give it a go as you’d be surprised at how tasty it is, and guilt-free! I always feel bad about eating animals and the impact on the environment… But that’s another story (and the influence from my degree in Zoology)…

The recipe below is adapted from the one posted on the Quorn UK website (I went there as a starting point for inspiration) and adapted it to make my lasagne low FODMAP (gluten free and lactose free). I have included garlic infused oil and the green tips of spring onions in this recipe, however I’m still skeptical that the tips of spring onions are safe..! This recipe was made for two people (however there were leftovers of the meat sauce which I will use for an easy spag bol one night, or recreate the lasagne another day).

Ingredients
500g Quorn mince
1 tbsp garlic-infused oil
4 tips of spring onions finely chopped
390g chopped tomatoes
390g plum tomatoes (I chop the plum tomatoes into smaller pieces)
75g courgette finely chopped
3 tbsp red wine
1 vegetable stock cube (I used oxo as they contain very little wheat, and are free from onion, garlic & leek, however if you are coeliac you may need to use a suitable alternative)
2 tbsp mixed peppers finely chopped
2 tbsp oregano
handful of chopped basil leaves
salt and pepper
lasagne sheets (gluten/wheat free) – I used 7 sheets for two of us

For the roux sauce:
25g butter or margarine (I used a dairy free variety)
25g gluten free plain flour
300ml lactose-free milk
100g cheddar cheese grated (I used the Arla lactofree range)

Method
Preheat the oven to Gas Mark 6 or 200 degrees. Heat the garlic infused oil and fry off the peppers and courgette for 5 minutes. Add the Quorn mince (I used mine from frozen so this needs a little extra time), and fry until soft. Stir in the chopped tomatoes, plum tomatoes, oregano, wine and vegetable stock cube and simmer for around 10 minutes (or until the courgette softens). Remove from the heat and stir in the basil leaves.

In the meantime, prepare your roux sauce. Measure out the butter, flour and milk in a saucepan, and stir this continuously on a low heat. You must not stop stirring otherwise it will burn, or won’t thicken. Once it has thickened, remove from the heat, stir in most of the cheddar cheese (leaving a little to one side to sprinkle over the top of the lasagne – my favourite bit!) and season.

Now build your lasagne, I personally always put a layer of lasagne sheets first, followed by a tiny amount of roux sauce to spread over them (to ensure they soften). Next add a layer of the mince mixture over the lasagne sheets. Then add a layer of lasagne sheets, roux sauce, then another layer of mince, followed by a final topping of lasagne sheets and roux sauce! Sprinkle the surface with all the remaining cheese (if you’re a big fan of cheese, and not lactose intolerant, you could add some parmesan too!) Bake in the oven for 25-30 minutes, until the top is golden brown and sizzling, and serve on it’s own, or with a light salad.

I hope you enjoy this lasagne as much as I did, it was a delicious and comforting meal, which was much needed the night before returning to work after having two weeks off. It’s also best served with a glass of the leftover red wine that you didn’t use in the recipe (I had a Chianti in the cupboard, probably a bit too nice to cook with, but it gave me an excuse to enjoy a glass with dinner!)

I’d love to know if you give this recipe a try, and what you think of it, so let me know in the comments or on Facebook/Twitter/Instagram.

Alice x

Posted In: Pasta, Recipes, Savoury, Vegetarian · Tagged: Lasagne, Pasta, Savoury, Vegetarian

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

    […] See my previous posts for low FODMAP recipes for Macaroni Cheese, Roasted Vegetable Lasagne, Quorn ‘Meat’ Lasagne and Crab Spaghetti . I have tried other brands, but as the Sainsbury’s free from range is […]

    Reply
  2. Pasta Alla Norma – Low Fodmap Inspiration says:
    May 17, 2018 at 7:47 pm

    […] tried to perfect some of these delicious pasta dishes. I’ve previously shared recipes for my Quorn ‘Meat’ Lasagne, Crab Spaghetti and Roasted Vegetable Lasagne, however one of my frequent favourites is the […]

    Reply
  3. Sausage Pasta – Low Fodmap Inspiration says:
    May 22, 2018 at 7:17 pm

    […] if your not a huge fan of sausage, why not try some of my other pasta recipes (Pasta Alla Norma, Quorn ‘Meat’ Lasagne, Crab Spaghetti, or Roasted Vegetable Lasagne). Also, do let me know if there’s any meals […]

    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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Alice | Low Fodmap Inspiration

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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:

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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. 

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How does your day compare to mine? Let me know in the comments. #gutready #gutreadywithme #ibsawarenessmonth #ad
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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
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1 1/2 tsp turmeric
1 1/2 tsp paprika
1/2 tsp asafoetida
80g green beans 
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zest & juice of 1 lemon

Method:
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Remove the salmon and set aside. 
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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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Is this the best steak in London?! I’ve heard so Is this the best steak in London?! I’ve heard so much about @flatironsteak that I had to visit this weekend. The steak is £14 and it’s honestly one of the tastiest cuts of meat I’ve ever had. I had it medium-well with a side of beef dripping chips, a side salad and a chilli mayo. I did state my intolerances but I’m not convinced the chilli mayo was low FODMAP, so always double check for onion/garlic if you visit. One of the best surprises after the meal was being handed a knife pendant which you hand in for a free ice cream! Such a nice touch! We’d all had a wine as you can see from the imromptu dancing at the end! Have you been to Flat Iron before?! Let me know what you thought. Best steak or overrated? 🥩
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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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