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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Recipes, Reviews, Savoury · October 8, 2018

Genius Wraps Three Ways

During the last few months there have been so many fantastic additions to the free from aisles, particularly from Genius Gluten Free. You may have seen my earlier post featuring the new brioche buns with a low FODMAP burger recipe (if you haven’t, you can check it out here), but now Genius have also brought out plain white wraps, which have inspired me to recreate a number of delicious recipes. From quesadillas to enchiladas, there are so many ways to enjoy these new wraps. I’ve shared three low FODMAP, gluten free recipes below, and I hope you feel inspired to give them a try!

Please note that the Genius Gluten Free Plain Wraps contain chickpea flour. The recipes below are therefore not suitable for the elimination phase of the low FODMAP diet, but are ideal for the personalisation stage. I have not personally had any digestive issues with the wraps but, of course, everyone is different. 

The wraps are available from Sainsbury’s, Ocado and Asda in the free from aisles.

Chicken Quaesdillas

The first recipe I couldn’t wait to try were Mexican quesadillas. I used to have these every year for my birthday at TGI Friday’s as I just loved the flavour combination. I have recreated them below using the Genius gluten free wraps and added a FODMAP friendly spiced Mexican rice to accompany them. Having never attempted to make my own quesadillas before, I was surprised by how easy they were to make, and how tasty they ended up. I can’t wait to make them again.

Print Recipe

Chicken Quesadillas

Servings: 2

Ingredients

  • 50 g Leftover roast chicken (shredded)
  • 1 Green pepper (sliced)
  • 1 Yellow pepper (sliced)
  • 1 Red pepper (sliced)
  • ½ tsp Ground cumin
  • ½ tsp Oregano
  • 1 tbsp Spring onion (green tips)
  • 150 g Grated cheddar cheese (lactose-free)
  • 3 Genius Gluten Free Plain Wraps

For the Mexican rice:

  • 250 g Microwaveable white rice
  • 1 tsp Ground Cumin
  • ¼ Red pepper (finely chopped)
  • 1 tbsp Tomato puree
  • ¼ tsp Chilli flakes

To serve:

  • 2 tbsp Sour cream
  • 2 tsp Chives (finely chopped)
  • 1 Avocado (mashed)
  • ¼ tsp Chilli flakes

Instructions

  • Heat the oil in a large frying pan and add the peppers, spring onion and spices. Cook until soft. 
  • Add the cooked chicken and heat until it is piping hot. 
  • In a separate pan, add one 1 wrap, and then on one half, add a handful of cheese and a couple of spoonfuls of the spiced chicken and peppers. Top with a little more cheese and fold the wrap in half. 
  • Cook for three minutes on each side, then slice in half to make two quesadilla wedges. Repeat this twice more so that you have three quesadillas per person.
  • Prepare the Mexican spiced rice by adding all of the ingredients to a saucepan and mixing until heated through. You may need to add a little boiled water if it begins to dry slightly. 
  • Serve with crushed avocado sprinkled with chilli flakes and sour cream topped with chives. 

Greek Chicken & Halloumi Wraps

Having travelled to Greece a couple of times now, I decided to make my own low FODMAP greek wraps to enjoy at home incorporating those signature flavours: lemon chicken, grilled halloumi, greek salad and homemade tzatziki. A great combination which can easily be made vegetarian too!

Print Recipe

Greek Chicken Wraps

Servings: 2

Ingredients

  • 1 tbsp Garlic-infused oil
  • 1 tsp Dried oregano
  • Juice of half a lemon
  • 320 g Chicken fillets
  • 225 g Halloumi
  • 2 Genius Gluten Free White Wraps

For the tzatziki:

  • ¼ Cucumber (diced finely)
  • 100 g Lactose-free natural yoghurt
  • 1 tsp Garlic-infused oil

For the Greek salad:

  • ½ Cucumber
  • 200 g Cherry tomatoes
  • ½ Green pepper
  • 50 g Mixed green and black olives

Instructions

  • Heat the garlic-infused oil and add the chicken, lemon juice, oregano and season well. While the chicken is cooking, prepare your Greek salad and tzatziki. 
  • For the Greek salad, finely chop all of the ingredients and mix together in a bowl. To make the tzatziki, chop the cucumber into very fine pieces and mix with the yoghurt and garlic-infused oil. Sprinkle with finely chopped chives to decorate.
  • Once the chicken is almost ready, fry the halloumi in a separate pan. Cooking halloumi does not require any oil as it will cook in its own juices. 
  • To make the wraps, add the chicken, then the halloumi and finally top with greek salad and tzatziki in the centre of each Genius wrap. Fold each end inwards, then roll to create the perfect wrap. Cut in half down  and use bamboo skewers to hold their shape, showcasing all of the delicious filling. 
  • Serve with any leftover salad and tzatziki for dipping! 

Chicken Enchiladas

Last, but by no means least, are my baked chicken enchiladas, smothered in cheese, tomato sauce and lots of Mexican flavours. I was feeling particularly hungry when I made these so I served them with a dish of nachos topped with cheese and jalapenos, and a simple salad – delicious. The perfect Friday night fakeaway!

Print Recipe

Chicken Enchiladas

Servings: 4

Ingredients

  • 640 g Chicken breast
  • 500 g Tomato passata
  • ½ Red pepper
  • 100 g Grated mature cheddar cheese (lactose-free)
  • 1 tsp Ground cumin
  • 1 tsp Smoked paprika
  • ½ tsp Chilli flakes
  • 2 tbsp Green tips of spring onion (shredded)
  • 1 tbsp Garlic-infused oil
  • 100 ml Sour cream
  • 4 Genius Gluten Free White Wraps

Instructions

  • Preheat the oven to 190 degrees or Gas Mark 5.
  • Heat the garlic-infused oil in a pan, add the chicken and stir fry for a few minutes until golden. 
  • In a separate pan, add a little oil and fry the red pepper until soft.
  • Add the tomato passata, cumin, smoked paprika, chilli flakes and half of the green tips of the spring onion. Season and cook for a few minutes.
  • Pour half of the sauce onto the chicken and mix together. 
  • To prepare the enchiladas, add two heaped spoonfuls of chicken to each Genius wrap and roll up. 
  • Place the wraps, with the fold facing downwards, in an ovenproof dish (I used a lasagne dish) then top with the remaining tomato sauce. 
  • Pour sour cream over the centre of the enchiladas followed by the grated cheese and bake in the oven for 15-20 minutes, or until golden and bubbling. 
  • Sprinkle over the leftover green tips of spring onions and serve. 

I hope these recipes have inspired you to try these new wraps, and as always, let me know if you make any of the recipes by tagging me on Instagram, Facebook or Twitter, or leave a comment below.

Alice x

This is a sponsored post in partnership with Genius Gluten Free (@geniusglutenfree).

Posted In: Product Reviews, Recipes, Reviews, Savoury · Tagged: Chicken, Chicken Fajitas, Enchiladas, Gluten Free, Greek, greek wrap, l, Lemon, Low FODMAP, Meat, Mexican, Mexican Rice, Product Reviews, Quesadillas, Savoury, Tzatziki

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Comments

  1. Zoe says

    October 15, 2018 at 3:10 pm

    These recipes all look fantastic! Thank you so much for sharing them Alice! My favourite has to be the enchiladas – I’m so happy I can enjoy them again!

    Reply
    • lowfodmapinspiration says

      February 10, 2019 at 7:25 pm

      You’re very welcome 😊

      Reply
  2. Nikki says

    October 18, 2018 at 10:59 pm

    I’m excited to try some of these! Especially the quasadillas

    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

lowfodmapinspiration

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London highlights from the weekend included lunch London highlights from the weekend included lunch at @duckandwaffle. I’ve been here before and loved the views so much that I decided to return! It was a beautiful day for it and we could see marathon runners across tower bridge. I went for the ‘wanna be duck and waffle’ which was oyster mushrooms on a gluten free sauce, fried egg and mustard maple syrup. Oyster mushrooms are low FODMAP thankfully as I personally don’t eat duck, but I had them pan fried without tempura. My cousin went for the confit duck though and it did look delicious! Where else in London is worth visiting? Let me know in the comments!
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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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!
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