January means something different for anyone. For some it means fresh starts, healthy eating and new resolutions. For others it means comfort food, warm clothing and a lot of time spent on the sofa – I’m definitely the latter this year! So I’ve created a new recipe for the ultimate Friday night in. A hearty Sausage Pasta Bake with homemade low FODMAP Garlic Bread. Even the non-FODMAP followers will be loving this! Both recipes can be found below, keep on swiping down!
When it comes to sausages, it can be a bit of a minefield trying to find low FODMAP versions. They often contain mystery ‘spices’ or ‘flavourings’ which could include onion or garlic, so it’s best to look for those with the fewest ingredients possible. Other pitfalls are ‘gram flour’ or ‘chickpea flour’ as these can be high FODMAP. I’ve never worried too much about these as they are in small quantities, but if you are just starting out, it’s important you restrict your FODMAPs so that you can reintroduce gradually and find out your gut triggers. Sausages that I usually buy include:
Sainsbury’s Cumberland Sausages or Chipolatas.
The Jolly Hog proper porkers
Heck 97% sausages
Asda Butcher’s Selection gluten free pork sausage
Tesco Finest British pork sausages
This pasta bake recipe serves four, however can of course be split into two portions (we often do this to save us from cooking the next day!)
Sausage Pasta Bake
- 400 g Sausages (gluten free)
- 400 g Chopped tomatoes
- 1 tsp Chilli flakes
- 1 tbsp Creme fraiche
- 1 tbsp Fresh basil (finely chopped)
- 400 g Gluten free penne pasta
- 125 ml Red wine
- 100 g Cheddar cheese
- Preheat the oven to 180 degrees, gas mark 4.
- Slice the sausages into smaller pieces and fry these as per the packet instructions.
- While the sausages brown, add the gluten free pasta to a pan of boilng water (usually takes approximately 8-10 minutes to cook).
- Add the red wine to the sausages and wait for it to reduce slightly. Then add the chilli flakes and chopped tomatoes and simmer on a low heat.
- When the sausages are cooked, stir in the fresh basil, creme fraiche and cooked penne pasta. Pour this into a large oven dish, top with cheddar cheese and bake for 15-20 minutes.
- Serve with the garlic bread (see separate recipe below).
For my garlic bread recipe, I used Warburtons gluten free tiger bread. I do not find this a problem for my IBS, but halfway down the ingredients list it includes carob and apple extract. I imagine this is in small quantities, but it’s something to be wary of if you are just starting the diet. Alternative breads which would make for tasty garlic bread include the Genius ‘toastie’ loaf or Schar white loaf, as these are both low FODMAP.
In terms of oil, I tend to buy Waitrose, Tesco or Asda garlic-infused oil as these do not contain any garlic. I always make sure it’s infused so that lumps of garlic don’t accidentally end up in my food.
Low FODMAP Garlic Bread
- 4 slices Gluten free white bread
- 15 g Fresh parsley (finely chopped)
- 25 g Butter
- 1 tbsp Garlic-infused oil
- Preheat the oven to gas mark 6 or 200 degrees Celsius.
- In a small bowl, mix together butter, parsley and garlic-infused oil.
- Spread the garlic butter onto the gluten free bread and place on a baking tray.
- Bake for 15-20 minutes or until golden brown.
I hope you enjoy making this hearty Italian feast. If you’ve enjoyed this sausage pasta recipe, I have another one of my site which you might like to try too, see Sausage Pasta.
I also have a few pasta recipes in my latest e-book, A Beginner’s Guide to the Low FODMAP Diet which is available to download by clicking here.
Let me know if you give this recipe a try, I love seeing others enjoying my recipes.
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