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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Reviews · July 3, 2018

Mash Direct Product Review

During the half term, which already seems like so long ago, I received a huge parcel from Mash Direct with a selection of their low FODMAP products. The package also contained branded pens, pencils, a tea towel and an apron, which I was pretty pleased about. Stationary is always handy as a teacher, and you can never have too many tea towels or aprons, especially for the amount of time I spend in the kitchen!

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Having researched Mash Direct, I’ve found out that they’re a family business, which has grown from six generations of farming in Comber, Northern Ireland. Beginning with just 70 acres, they now expanse 1,400 acres of fields tailored to growing vegetables. These are then cooked using steam cookers, retaining the taste of fresh, home-cooked food, which can then be reheated at home in the microwave or oven. The main attraction for me is that all of their products are gluten free, including their well-known beer battered chips, which for anyone with a gluten intolerance would usually ring alarm bells!

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There are also quite a few products which are low FODMAP, as they don’t contain any wheat, onion or garlic. These are also low lactose, and I’ve listed all the suitable products below. Those in bold were included in my package (please note they do have a number of cheesy/creamy vegetables which some may be able to tolerate on the low FODMAP diet which I haven’t included):

– Carrot & parsnip fries
– Carrot & parsnip mash
– Mash pot (potato, carrot, parnsip & bacon)
– Mashed potato
– Mashed swede
– Mashed Turnip
– Neeps and tatties
– Beer battered chips
– Potato croquettes

– Sweet potato croquettes
– Roast potatoes
– Sweet potato fries

 

I’ve now tried each of the products sent in my box, and have reviewed them below, along with what I tried each of them with.

Carrot & parsnip mash & beer-battered chips served with low FODMAP sausages:

Firstly, I just want to say that the beer-battered chips are AMAZING. I’ve tried my fair share of chips, and these are so crisp, yet fluffy with a really rich meaty flavour. Imagine pub-style triple-cooked chips that you cook in your oven for just 20 minutes. I’d really recommend them, and thankfully I was sent two packs so I could enjoy them more than once!

The carrot and parnsip mash was equally as good. The combination of carrot with sweet parsnip works really well, and complemented the sausages, for a modern take on bangers and mash.

Potato croquettes, served with pulled pork and salad:

I’ve recently shared the recipe for my Seasoned Pulled Pork which is a great alternative to barbecues in the summer. It has all the flavour, without all the hassle! The first time I made it, I served it with the Mash Direct potato croquettes. I was really impressed with these, not only that they’re gluten free, but they are so crisp. Similar to the chips, they are also really fluffy inside.

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Sweet potato fries, served with a gluten free burger:

I was really pleased to be sent some sweet potato fries, as I often try to make these myself with limited success. They often go a little soggy or they burn! The Mash Direct version are great as they retain the soft sweet potato, while crisping up on the outside. They needed slightly longer in the oven than the packaging stated (I had previously frozen them so this may have affected the cooking), but they were very tasty with one of the low FODMAP burgers featured on my Low FODMAP Barbecue post, with a Schar gluten free bun.

Mashed turnip & beer-battered chips served with 28-day aged beef escalope:

Having not tried turnip before, I thought I’d pair it with the contrasting crisp beer-battered chips and some lean steak. It has a very similar taste to swede, and is low FODMAP too. I really enjoyed this meal and would certainly have it again. 
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Carrot & parnsip fries, served with halloumi, avocado, tomato, quinoa and sweet potato:

This was the last item I had left, and I’d saved them to accompany my favourite greek-inspired dish of halloumi with roasted vegetables and quinoa. I usually make a low FODMAP tzatziki (lactose-free plain yoghurt, finely chopped cucumber and a drizzle of garlic-infused oil) to accompany it, but I’d ran out of garlic-infused oil! Similar to the sweet potato fries, these needed a little longer in the oven (but again I had frozen them first), but the end result was healthy sweet vegetable fries which paired well with the saltiness of the halloumi.

Mashed potato used to make a baked gnocchi dish:

I found the idea for this gnocchi on Mash Direct’s website, and followed the video shared on their Facebook page. It was so easy to make and delicious – a great idea for something a little different using the mashed potato! The instructions can be found here.

Alternatively check out the story on the highlights of my Instagram page for step-by-step instructions (a preview below)…

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I really enjoyed trying all of these products, so thanks again Mash Direct for sending a selection of low FODMAP products. I will definitely be buying these products again! All of the products in the box are available throughout England from Ocado, Waitrose, Iceland, Nisa Local, Budgens and Morrisons stores, also Amazon Fresh (in the London area).

Have you tried any of these products? Let me know what you thought, or if you have any meal suggestions in the comments below!

Alice x

Posted In: Product Reviews, Reviews · Tagged: Gluten Free, Mash Direct, Product Reviews

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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

lowfodmapinspiration

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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
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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
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! 🥞🫐 🥓
I experimented with a new low FODMAP meal this eve I experimented with a new low FODMAP meal this evening: Satay chicken with sticky rice and pea shoots. It came out so much better than I expected, it was delicious! And surprisingly easy to make! Let me know if you’d like the recipe! 🌱 🥜
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? 🥩
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!
Does it get better than a slice of gluten free cof Does it get better than a slice of gluten free coffee and walnut cake served with a cup of tea?! ☕️ I don’t think so! I bake this regularly as it’s a household favourite and pretty quick to whip up too. The recipe is on my site lowfodmapinspiration.com. I’ll share a link in my stories if you’d like to give it a try!
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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