Tag Archives: chilli

Salmon, sesame, green bean stir fry

1 Feb

20131005-213906.jpgContinuing with my healthy eating theme, I have been back on the stir fries over the weekend. So quick, so easy, so delicious. I have loved this article on buzzfeed for some inspiration, a great selection of blogs that I probably would never have found otherwise, and a lot of them are easily FODMAPable.

Let’s be honest, stir fries are great. A great way to eat a load of fresh veg, and they take about 20 mins from getting in the door to sitting down to eat.

I made the Asian Salmon and Green Bean Stir fry over the weekend, and also another prawny stir fry – they are the best thing for healthy, new year eating, especially if you’re also going to the gym and want something quick and easy when you get home.


The key is not to buy the ready made stir fry veg – on the FODMAP diet there are things in there that aren’t going to be any good for you, and my opinion, there’s waaay too many beansprouts and not enough of the good stuff – peppers, baby corn, courgette etc.

All stir fries are fundamentally the same – meat or tofu and loads of FODMAP friendly veg (peppers, courgettes, green beans, corn, etc), It’s the sauce that adds a bit of interest. So here for you are some suggested, easy stir fry sauces that you can use with your favourite veg, meat or fish.

GF Soy and Wasabi

  • 2tbsp x GF Soy sauce
  • 1-2tsp x wasabi (or to taste)


GF Soy and dried chilli

  • 2tbsp x GF soy sauce
  • 1tsp x dried chilli flakes

Ginger, lime and chilli

  • 1 cm fresh ginger, grated
  • juice of half a lime
  • fresh or dried chilli flakes, to taste

GF soy, sesame, maple and spice

This was a recent trial based on the delicious Maple, Peanut, Sesame Chicken recipe and it works really well as a stir fry sauce

  • 1tbsp x maple syrup
  • 1tbsp x sesame oil
  • 2tbsp x GF soy
  • 1tbsp x sesame seeds
  • fresh chilli (to taste)




slow cooked FODMAP-Friendly Chilli

28 Sep


We’re having a very productive day over here in the FOD-a-licious kitchen. JM is beavering away making some lemon curd which, once done, I am going to use to make a GF version of the Mothership’s Lemon cake which she made me a few weeks ago! Very excited about that! While she’s doing that, I have just popped a FODMAP-friendly chilli in the slow cooker to have with some jacket potatoes for dinner. Perfect on a rainy Saturday!

This is a great slow cooker, one pot, pop it on in the morning when I go to work meal. And it could not be more perfect that on a miserable winter’s evening. Warming and satisfying! I cook it in my slow cooker but it can be cooked in a pan if you prefer. I have tried my best not to over-spice it, but I guess we’ll only know when we try it! I m looking forward to having this on a steamy jacket potato this evening! This is another one where I chop and change the spices or vegetables depending on the contents of my fridge. So I have added some additions if you fancy making any changes.


1 x bunch of spring onions (green part only, chopped)

2 x peppers, mixed colours (chopped)

1/2 x courgette (chopped)

3 x tomatoes

1 x tin tomatoes

1/2 fresh chilli

400g x lean beef mince

1 tbsp tomato puree

1 tsp dried chilli flakes

1 tsp dried coriander

small bunch fresh coriander (if available)

Other Ingredients (that I sometimes add)


Butternut squash


You can also use chilli powder/dried chillies if you don’t have any fresh

glug of red wine


If you are using a slow cooker

  • … it really is as simple as cutting up all the ingredients, putting them all in the pot, giving it all a good stir, turning it on and leaving it for about 5 hours on a medium heat and giving it the occasional stir!

Some slow cooker advice – I made the error the first time I made chilli of adding extra liquid to the slow cooker pot thinking that it would evaporate – it doesn’t!! It resulted in a very liquid chilli, effectively a soup – it still tasted nice, but it did not go well with a jacket potato! Also the spice can sometimes cook out, so give it a try a couple of times just to see how it is getting on.

If you are cooking it on the hob

  • Brown the mince in a pan
  • add the chilli and spices to the meat
  • add the vegetables and stir
  • add the tomato puree and tin of chopped tomatoes
  • give it a good stir and leave to cook for a minimum of 30 minutes, though with chilli I think the longer you cook it the better!