ABOUT THE AUTHOR

Heather Thomas is a health and cookery writer and editor who has worked with all the major slimming organisations in the UK, including Slimming Magazine, Slimming Clubs, Weight Watchers, Slimming World, Rosemary Conley, LighterLife, Scottish Slimmers, Unislim, Cambridge Weight Plan and Tesco Diets. She is the author of The Avocado Cookbook (Ebury, 2016) and The Chickpea Cookbook (Ebury, 2017), The Sweet Potato Cookbook (Ebury 2017), The Hot Sauce Cookbook (Ebury 2018).

Heather has worked with many top chefs, nutritionists and women’s health organisations and charities, and has contributed to health and food magazines in the UK and the United States. She practises what she preaches and eats a very healthy diet and stays slim and fit.

ABOUT THE BOOK

HEALTHY GUT, HAPPY BODY

If you suffer from digestive issues like IBS and Crohn’s disease, chances are not many types of food will agree with you and you might feel like your recipe options are limited. Now, thanks to The Ultimate FODMAP Cookbook, you no longer have to miss out on delicious food.

The only scientifically-proven way to a healthy and happy gut, the recipes in The Ultimate FODMAP Cookbook are based on extensive research carried out at Monash University in Melbourne. All dishes follow the low-FODMAP diet and eliminate the foods likely to aggravate your stomach.

With 150 simple, tasty and nourishing recipes, from breakfast to dinner and everything in between, you are certain to find something that hits the spot. Whatever cuisine you enjoy, you’ll find innovative, healthy and delicious recipes that will leave you feeling light, bright and better than ever.

INTRODUCTION

The low FODMAP diet is a scientifically proven and effective way of managing and reducing the symptoms of IBS (irritable bowel syndrome) and other bowel diseases and disorders, including coeliac disease, ulcerative colitis and Crohn’s disease. If you suffer from these digestive problems, eating the low FODMAP way won’t cure you but it will ease your symptoms and help make you feel healthier and better – and you can still enjoy your food. It’s simple once you identify your trigger foods and cut them out of your everyday diet.

FODMAP is an acronym that stands for a group of poorly absorbed short-chain carbohydrates: Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polypols. When these are fermented in the colon, they can cause discomfort, bloating, wind and diarrhoea. Cutting them out of your diet altogether, or reducing the amount you consume, can bring relief or even eliminate the symptoms altogether. To get the best results, you should follow the diet with a specialist dietitian; talk to your doctor about a referral.

On the FODMAP diet, some foods are safe to eat while others should only be eaten in moderation or avoided completely. Look at the charts here to find out which foods you can eat freely and which you should restrict (maximum amounts are stated). It looks a bit complicated at first, but you’ll soon get the hang of it as you start cooking and putting it into practice.

The recipes featured in this book are all easy to make and don’t require any specialist skills or techniques. They will help you to navigate the diet and teach you how to cook without everyday ingredients, including onions, garlic, flour and pasta that contain gluten or dairy foods with lactose. There’s lots of choice and whatever your food preferences you’ll find delicious, healthy recipes that you can’t wait to try out.

COOKING & EATING THE FODMAP WAY

Here are some practical tips and advice to help you cook and eat the FODMAP way. It’s not complicated or time-consuming and the guidelines will soon become second nature to you.

. Use garlic-infused oil to add flavour to a sauce, salad dressing, stir-fry or a savoury dish.

. Add some snipped chives when you’re cooking or sprinkle them over the finished dish just before serving for a mild oniony flavour.

. To intensify the onion flavour, you can use the chopped or sliced green parts of leeks and spring onions (scallions) in small quantities.

. To intensify the garlic flavour in salads, you can rub a cut clove around the inside of the bowl before adding the salad leaves and vegetables.

. Always use onion-free stock cubes and bouillon powder – check the labels carefully before purchasing.

. Check the labels for hidden onion or garlic on spice blends, gravy, marinades, sauces, potato crisps (chips) and rice crackers.

. Use FODMAP-friendly seasonings and flavourings instead of onion and garlic: herbs, spices, lemongrass, sumac, poppy and sesame seeds, vanilla, etc.

. You can make great low FODMAP curries using strongly flavoured ingredients such as galangal, Thai fish sauce, kaffir lime leaves, curry leaves, ground spices, fresh root ginger and coconut milk. You won’t miss the onion and garlic.

. If you are lactose-intolerant, choose lactose-free alternatives to milk, yoghurt, cheese and other dairy products.

. Eat gluten-free bread and pasta and use gluten-free flour when cooking.

. Check the labels on food products for wheat and gluten. You may be surprised at the number of food items that contain them, e.g. canned soup, bottled sauces, dressings and marinades and processed meat.

. Soy products can be a little confusing on a FODMAP diet – some can contain high levels of oligosaccharides, but manufacturing processes will greatly reduce the FODMAP content. As a rule of thumb, tempeh, firm tofu (as opposed to silken), miso and soy lecithin are low-FODMAP. Soy milk made from soy protein is OK too, but watch out for soy milk made from whole or hulled soybeans.

LOW FODMAP: EAT FREELY

MEAT & POULTRY

Bacon

Beef

Chicken

Ham

Lamb

Pork

Prosciutto

Turkey

FISH & SHELLFISH

All fresh fish

All fresh shellfish

Canned tuna

VEGETARIAN PROTEIN

Quorn food products, e.g. mince

Tempeh

Tofu

VEGETABLES

Alfalfa

Aubergines (eggplants)

Bamboo shoots

Bean sprouts

Carrots

Celeriac (celery root)

Chicory

Chilli

Chinese leaves (Chinese cabbage)

Chives – use instead of onion

Courgettes (zucchini)

Cucumber

Endive

Ginger

Green beans

Kale

Leeks – green leaves only

Lettuce

Marrow

Olives

Pak choi (bok choy)

Parsley

Parsnips

Peppers (bell peppers)

Potatoes

Pumpkin

Radicchio

Radishes

Rocket (arugula)

Seaweed/nori

Spinach

Spring onions (scallions) – green leaves only

Squash – all varieties except butternut

Swede (rutabaga)

Swiss chard

Tomatoes, fresh and canned (not cherry)

Turnips

Water chestnuts

Watercress

Yams

FRUIT

Ackee

Bananas

Blueberries

Breadfruit

Clementines

Cranberries

Grapefruit

Guava

Kiwi fruit

Lemons

Limes

Mangoes

Melons – all except watermelon

Oranges

Papayas (pawpaw)

Passion fruit

Raspberries

Rhubarb

Strawberries

Tamarind

DRIED FRUIT

Banana chips

Cranberries

Currants

Papaya (pawpaw)

Pineapple

Raisins

Sultanas (golden raisins)

GRAINS & CEREALS

Arrowroot

Breadcrumbs – gluten-free only

Buckwheat – flour and noodles & soba noodles

Corn chips/tortillas/flakes

Cornflour (cornstarch)

Cornmeal

Millet

Oatcakes

Oats – porridge and oat bran

Polenta

Popcorn

Porridge

Potato flour

Pretzels

Quinoa

Rice – brown, white, basmati; noodles & vermicelli; flour; rice bran

Rice cakes

Sorghum

Soy flour

Tapioca – including flour

Wheat-free or gluten-free pasta

Wheat-free or gluten-free bread, e.g. corn, oat, rice bread, potato flour bread

Xanthan gum

NUTS & SEEDS

Chia seeds

Coconut

Flax seeds/linseed

Poppy seeds

Sesame seeds

STORE CUPBOARD

Almond extract

Artificial sweeteners – not ending in ‘ol’, e.g. aspartame, stevia

Asafoetida powder (onion substitute)

Baking powder – gluten-free if on gluten-free diet

Bicarbonate of soda (baking soda)

Capers

Chocolate – dark only

Chocolate spread

Cocoa powder

Coffee

Fish sauce (nam pla)

Gelatine

Ghee

Golden syrup (corn syrup) – unless high-fructose

Herbs

Jam – fructose-free only

Maple syrup

Marmite

Mayonnaise (plain)

Miso paste

Molasses

Mustard

Oils – all, including garlic-infused, if wished, for flavouring

Oyster sauce

Salt

Shrimp paste

Soy sauce – gluten-free if on gluten-free diet

Spices

Stock – onion-free only

Sugar

Sweet & sour sauce

Tamari

Tamarind paste

Tea

Vanilla extract

Vinegar

Wasabi

Worcestershire sauce

DAIRY

Butter

Cheese – blue cheese, Brie, Camembert, Cheddar, cottage, feta, goat’s, mozzarella (buffalo for lactose-intolerant), Parmesan, Swiss

Eggs

Margarine

Milk – whole/semi-skimmed/skimmed or lactose-free, soya milk (if tolerated) or suitable plant-based, e.g. almond milk

Sorbet – made from low-FODMAP fruit

Yoghurt – lactose-free or Greek yoghurt

EAT IN MODERATION

(IF TOLERATED)

VEGETABLES

Asparagus – 3 spears max

Avocados – ¼ max

Beetroot (beets) – ½ medium

Broccoli – 150g/½ cup max

Brussels sprouts – 2 max

Butternut squash – 60g/2oz (¼ cup) max

Cabbage, Savoy – 150g/5oz (1 cup) max

Cauliflower – in small amounts only

Celery – in small amounts, e.g. 1 stalk

Fennel – 100g/3½oz max

Mangetout (snow peas) – 10 pods max

Mushrooms – in small amounts only

Peas – 60g/2oz (generous ¼ cup) max

Sweetcorn – ½ cob max

Sweet potato – 90g/generous 3oz (scant ½ cup) max

Tomatoes, sun-dried – 4 pieces max

LEGUMES

Canned chickpeas: 20g/scant 1oz (¹⁄₈ cup), well rinsed, max

Canned lentils: 20g/scant 1oz (¹⁄₈ cup), well rinsed, max

FRUIT

Grapes – 10 max

Pineapple – in small amounts, e.g. 1 slice

Pomegranates – seeds from ½ small

GRAINS & CEREALS

Oatmeal – 60g/2oz (½ cup) max

NUTS & SEEDS

Almonds – 10 max

Brazil nuts – 1 handful max

Chestnuts – 1 handful max

Hazelnuts – 10 max

Macadamia nuts – 1 handful max

Peanuts – 1 handful max

Pecans – 10 max

Pine nuts – 10 max

Walnuts – 1 handful max

Seeds – most kinds (hemp, pumpkin, sunflower, etc.) 1 handful max

STORE CUPBOARD

Chocolate – 3 squares milk or white max

Chutney – 1 tbsp max

Peanut butter – 2 tbsp max

Pesto sauce – less than 1 tbsp max

Seed butters – 2 tbsp max

DAIRY

Cream – 120ml/4fl oz (½ cup) max

Cream cheese – 50g/2oz (¼ cup) max

Ricotta – 2tbsp

HIGH FODMAP: DON’T EAT!

MEAT

All processed meats, such as sausages, chorizo, salamis and pepperoni

Sausages

VEGETABLES

Artichokes

Broad beans

Garlic

Leeks (white stems)

Okra

Onions

Shallots

Soybeans

Spring onions (white stems)

Sugar snap peas

Tomatoes, cherry

VEGETARIAN PROTEIN

Some soy products (unless tolerated) (see note here)

LEGUMES

Chickpeas – cooked from dry

Falafel

Lentils – cooked from dry

All other legumes, dried or canned, e.g. kidney, black, cannellini, butterbeans (lima beans), broad beans (fava), haricot (navy), aduki, soy, etc.

FRUIT

Apples

Apricots

Blackberries

Cherries

Dates

Figs

Goji berries

Lychees

Nectarines

Peaches

Pears

Persimmons

Plums

Watermelon

DRIED FRUIT

Prunes

GRAINS & CEREALS (CHECK LABELS)

All wheat products – including biscuits, bread, breakfast cereals, cakes, cereal bars, cookies, croissants, crumpets, muffins, naan, pitta, pumpernickel, scones, etc.

Bran – wheat bran only, including wheat-bran cereals

Breadcrumbs – containing wheat or rye

Bulgur wheat

Couscous

Flour – wheat and rye

Freekeh

Granola – containing wheat or rye

Muesli – containing wheat or rye flakes

Noodles – egg and udon

Pasta – made from wheat, including durum wheat

Pastry – made from wheat or rye flour

Rye bread and crackers

Semolina – including gnocchi

Spelt

NUTS

Cashews

Pistachios

STORE CUPBOARD

Agave syrup

Artificial sweeteners

Baked beans

Carob powder

Fructose – including high-fructose corn syrup

Honey

Hummus

Jam – unless fructose-free

Relishes and pickles

Stock cubes – unless onion-free

Tahini

DAIRY

Buttermilk

Cheese – halloumi (unless tolerated)

Custard

Ice cream

Kefir

Milk – cow’s, goat’s, sheep’s unless lactose-free, for some people

Soured cream

Yoghurt – unless lactose-free or Greek, for some people

RECIPE LIST

Chia Seed Porridge

High-Protein Quinoa Porridge

Matcha & Chia Seed Powerpots

Granola Breakfast Bowl

Overnight Oat & Fruit Pots

Detox Fruit & Veg Smoothie

Fruity Breakfast Bars

No-Pastry Mini Breakfast ‘Quiches’

Spicy Chia Scrambled Egg Wraps

Buckwheat Pancakes with Blueberry Compôte

Breakfast BLT Toastie

Full English Traybake Brunch

Cinnamon French Toast with Cream Cheese & Banana

Baked Spinach & Tomato Eggs

Egg & Bacon Breakfast Salad

Anything-Goes Frittata

CHIA SEED PORRIDGE

Chia seeds are a great source of protein, vitamins and minerals and have the ability to absorb liquids and swell up to 15 times their original size. This ‘porridge’ can be prepared quickly and easily the night before eating, ready to top with yoghurt, fruit, nuts and seeds just before serving.

SERVES 4
PREP: 10 MIN, PLUS OVERNIGHT CHILLING
COOK: 1–2 MIN

2 bananas, mashed

8 tbsp chia seeds

600ml/1 pint (2½ cups) unsweetened almond or coconut milk

grated zest of 1 orange

60g/2oz (¼ cup) coconut yoghurt or lactose-free yoghurt

maple syrup, for drizzling (optional)

raspberries, strawberries or blueberries, for topping

FOR THE TOASTED NUT & SEED TOPPING

2 tbsp chopped almonds, walnuts or hazelnuts

2 tbsp flax or pumpkin seeds

2 tbsp coconut flakes

1. Put the mashed bananas and chia seeds in a large bowl and whisk in the nut milk until well combined, smooth and lump free. Set aside for 3 minutes and whisk in the orange zest. Cover the bowl and chill overnight in the refrige rator.

2. The following morning, when the mixture has thickened to a tapioca-like porridge, divide it between 4 bowls and add a spoonful of coconut yoghurt to each one.

3. Heat a small frying pan (skillet) over a medium heat and dry-fry the chopped nuts and seeds, tossing them gently once or twice, for 1–2 minutes until golden. Remove from the pan immediately and stir in the coconut flakes.

4. Sprinkle the toasted nuts and seeds over the porridge. Drizzle with maple syrup (if using) and top with fresh berries.

OR YOU CAN TRY THIS…

. Vary the topping with chopped pecans or pine nuts; dried cranberries, raisins or banana chips; shelled hemp seeds or sunflower seeds.

. Flavour the porridge with vanilla or almond extract or a pinch of ground cinnamon or nutmeg.

. If you don’t like thick porridge, you can thin it with some more nut milk or even a little orange juice.

HIGH-PROTEIN QUINOA PORRIDGE

This porridge is a warming and satisfying way to start the day. It keeps well, so you can put some aside, sealed in a container in the fridge and reheat it the following day in the microwave or in a small pan with some milk or water.

SERVES 4
PREP: 5 MIN
COOK: 15–20 MIN

110g/4oz (generous ½ cup) quinoa flakes

110g/4oz (generous 1 cup) rolled oats

a pinch of salt

vanilla seeds from 1 vanilla pod (bean)

600ml/1 pint (2½ cups) coconut milk or unsweetened almond milk or lactose-free milk

110g/4oz (½ cup) coconut yoghurt or lactose-free yoghurt

molasses sugar, for sprinkling (optional)

seeds of 1 small pomegranate

1. Put the quinoa flakes, rolled oats and salt in a saucepan with the vanilla seeds and milk.

2. Stir well over a low to medium until the porridge starts to thicken. Simmer gently for 10 minutes until thick and smooth. If it’s too thick for your taste, thin it with a little water or more milk.

3. Stir in the yoghurt and divide between 4 bowls or serve the porridge with the yoghurt on top. Sprinkle with the molasses sugar (if using) and pomegranate seeds.

OR YOU CAN TRY THIS…

. Instead of vanilla seeds, use vanilla extract or add some ground spices (ginger, nutmeg, cinnamon, cloves or cardamom).

. For a chocolate-flavoured porridge, stir in 1 tablespoon cocoa powder and sweeten with sugar or maple syrup.

. Stir in 2 tablespoons chia seeds just before serving.

. Sprinkle the porridge with fresh berries, stewed rhubarb, sliced banana, coconut flakes or chopped almonds.

MATCHA & CHIA SEED POWERPOTS

Another breakfast that you can prepare the night before – perfect for early risers who are rushing to get off to work. And because it can be made in a screwtop jar, you can even pop one into your bag to take with you. The matcha adds a delicate flavour and amazing fresh green colour.

SERVES 4
PREP: 15 MIN, PLUS OVERNIGHT CHILLING

8 tbsp chia seeds

a few drops of vanilla extract

500ml/18fl oz (2¼ cups) unsweetened almond milk

1 tsp good-quality matcha powder

1 tbsp maple syrup

1 papaya (pawpaw) or small mango, peeled, deseeded and diced

4 tbsp thick Greek yoghurt or lactose-free yoghurt

110g/4oz (1 cup) fresh blueberries

4 tbsp chopped almonds or hazelnuts

1. Whisk the chia seeds, vanilla and almond milk in a bowl to distribute the seeds evenly throughout.

2. In another bowl, mix the matcha powder and maple syrup until well blended and smooth, then stir into the chia mixture with the diced fruit.

3. Divide between 4 glass pots, screwtop jam jars or mugs and screw on the lids or cover with cling film (plastic wrap).

4. Chill in the refrigerator overnight until all the liquid is absorbed and the mixture swells and has a jelly-like texture.

5. The following day, top each pot with a spoonful of yoghurt and sprinkle with blueberries and chopped nuts just before serving.

OR YOU CAN TRY THIS…

. Top the powerpots with raspberries, sliced strawberries or banana.

. Use reduced-fat coconut milk instead of almond milk and top with coconut yoghurt.

Matcha & Chia Seed Powerpots

GRANOLA BREAKFAST BOWL

You can make double the quantity of granola and store it in an airtight container for up to a month. Eat it with yoghurt and fresh or stewed FODMAP-friendly fruit, or plain with soya, nut or lactose-free milk.

SERVES 4
PREP: 15 MIN
COOK: 20–25 MIN

450g/1lb young pink rhubarb stems, trimmed and cut into chunks

grated zest and juice of 1 large orange

3 tbsp soft brown sugar

seeds of 1 vanilla pod (bean)

4 tbsp 0% fat Greek yoghurt or lactose-free yoghurt

FOR THE GRANOLA:

30g/1oz (2 tbsp) coconut oil

2 tbsp maple syrup

110g/4oz (generous 1 cup) rolled oats

2 tbsp roughly chopped walnuts or hazelnuts

3 tbsp flaked almonds

30g/1oz (scant ¼ cup) sunflower seeds

30g/1oz (scant ¼ cup) pumpkin seeds

2 tbsp sesame seeds

2 tbsp dried cranberries

a pinch of ground cinnamon

1. Preheat the oven to 170°C, 325°F, gas mark 3.

2. Make the granola: heat the coconut oil and maple syrup in a pan set over a low heat until the coconut oil melts. Stir in the oats, nuts, seeds, cranberries and cinnamon, making sure everything is well coated. Remove from the heat.

3. Pour the mixture in a thin layer over a large baking tray (cookie sheet), spreading it out evenly. Bake in the preheated oven for 15–20 minutes, stirring once or twice, until golden brown and crisp. Set aside to cool.

4. Meanwhile, arrange the rhubarb in a single layer in a roasting tin (pan). Sprinkle with the grated orange zest and juice, brown sugar and vanilla seeds. Tuck the empty vanilla pod between the rhubarb chunks.

5. Cover with kitchen foil and bake in the preheated oven for 15–20 minutes until tender but not mushy – the rhubarb should hold its shape. Allow to cool and discard the vanilla pod.

6. Divide the rhubarb between 4 glass jars or bowls and cover with the granola. Top with a spoonful of yoghurt.

OR YOU CAN TRY THIS…

. Vary the seeds in the granola: try shelled flax and hemp seeds.

. Add coconut flakes instead of almonds.

. Instead of rhubarb, serve the granola with a compôte of strawberries, blueberries or raspberries.

OVERNIGHT OAT & FRUIT POTS

Make these little pots in the evening and chill in the fridge overnight to enable the yoghurt and milk to soften the oats. They make an easy and delicious breakfast with minimal fuss and effort.

SERVES 4
PREP: 10 MIN, PLUS OVERNIGHT CHILLING

500ml/18lb oz (2 cups) 0% fat Greek yoghurt or lactose-free yoghurt

120ml/4fl oz (½ cup) skimmed milk, soy milk, nut milk or lactose-free milk

8 tbsp porridge oats

3 tbsp mixed seeds, e.g. pumpkin, sunflower, linseed (flax seed), chia

2 tbsp chopped pecans, almonds or hazelnuts

400g/14oz (2 cups) mixed berries, e.g. strawberries, raspberries, blueberries

1. Mix most of the Greek yoghurt with the milk, porridge oats, seeds and nuts.

2. Divide the mixture between 4 shallow glass jars or clear containers and cover with half of the berries. Top with the remaining yoghurt and the rest of the berries.

3. Cover and leave in the fridge overnight. Eat for breakfast the following morning.

OR YOU CAN TRY THIS…

. If you have a sweet tooth, you can stir a spoonful of maple syrup into the yoghurt mixture or drizzle some over the berries just before eating.

. Flavour the yoghurt with a few drops of vanilla extract or some grated orange zest.

. Vary the fruit according to what’s available or seasonal: use kiwi, melon, papaya (pawpaw), orange or clementine segments. Or top with sliced banana just before serving.

DETOX FRUIT & VEG SMOOTHIE

This cleansing green smoothie is highly nutritious and a great way to kickstart your day. Just put all the ingredients in a blender and blitz until smooth – nothing could be simpler.

SERVES 2
PREP: 10 MIN

2 slices fresh pineapple, chopped

2 bananas, peeled

1 kiwi fruit, peeled and sliced

2 handfuls baby spinach leaves

2.5cm/1in piece fresh root ginger, peeled and chopped

480ml/16fl oz (2 cups) almond milk or soya milk

2 tsp linseeds (flax seeds)

2 tsp chopped almonds

1. Put the pineapple, bananas, kiwi fruit, spinach and ginger in a blender or food processor. Add the almond milk and seeds.

2. Holding the lid of the blender firmly in place, blitz until everything is well combined and smooth. If the smoothie is too thick for your taste, add a little water to get the desired consistency.

3. Pour the smoothie into 2 glasses, sprinkle with the almonds and serve. Alternatively, transfer to a jug and chill in the fridge for 1 hour – no longer or the banana will discolour.

OR YOU CAN TRY THIS…

. Instead of pineapple and kiwi fruit, add some diced mango and strawberries.

. Use fresh kale instead of spinach.

. Add a scoop of protein powder (vegetable or lactose-free).

. For a fresh citrusy flavour and extra vitamin C, add the juice of 1 lime.

Detox Fruit & Veg Smoothie

FRUITY BREAKFAST BARS

These breakfast bars are really quick and easy to make. Packed with nutrients and high in energy, they are low GI (glycaemic index), which means they are digested and absorbed slowly into your bloodstream without causing a surge in your blood sugar levels. This helps to prevent mid-morning hunger and keeps you going until lunchtime without snacking.

MAKES 12 BARS
PREP: 10 MIN
COOK: 15–20 MIN

300g/10½oz (generous 3½ cups) rolled oats

110g/4oz (¾ cup) dried cranberries

150g/5oz (1 cup) raisins

30g/1oz (scant ¼ cup) sunflower seeds

2 tbsp sesame seeds

2 tbsp chopped almonds

2 tsp ground cinnamon

1 tbsp coconut oil

1 tbsp maple syrup

a few drops of vanilla extract

2 bananas, mashed

1. Preheat the oven to 180°C, 350°F, gas mark 4.

2. Mix the oats, cranberries, raisins, seeds, almonds and cinnamon in a bowl. Melt the coconut oil in a small pan and stir in the maple syrup and vanilla. Mix into the dry ingredients with the mashed bananas.

3. Transfer the mixture to a baking tray (pan), lined with parchment paper, and level the top. Bake in the preheated oven for 15–20 minutes until golden brown.

4. Remove from the oven and cut into 12 bars while warm. Set aside and leave to cool. Store in an airtight container.

OR YOU CAN TRY THIS…

. Add a couple of spoonfuls of chopped hazelnuts to the mixture.

. Stir a tablespoon of crunchy peanut butter into the melted coconut oil.

. Try adding a few cacao nibs or some chia seeds or linseeds (flax seeds).

. If you don’t have coconut oil use sunflower instead.

NO-PASTRY MINI BREAKFAST ‘QUICHES’

These little individual ‘quiches’ can be made in advance and eaten warm for breakfast or taken to work as a packed lunch. Without a pastry case (shell), they are low in calories and gluten-free, making them a healthy snack (approximately 100 calories per quiche).

SERVES 4
PREP: 10 MIN
COOK: 25–30 MIN

1 tbsp olive oil, plus extra for brushing

1 red or yellow (bell) pepper, deseeded and chopped

2 tomatoes, diced

85g/3oz mushrooms, diced

a handful of baby spinach leaves

2 medium free-range eggs

4 tbsp skimmed milk, lactose-free milk, soya milk or nut milk

a small bunch of chives, snipped

100g/3½oz (scant ½ cup) low-fat cottage cheese

salt and freshly ground black pepper

1. Preheat the oven to 190°C, 375°F, gas mark 5.

2. Heat the oil in a frying pan (skillet) over a medium heat. Add the red or yellow (bell) pepper and cook for 4–5 minutes until it starts to soften. Stir in the tomatoes, mushrooms and spinach and cook for 2 minutes. Remove the pan from the heat.

3. Lightly brush 4 non-stick muffin pans with oil and divide the vegetable mixture between them.

4. Beat the eggs and milk together in a bowl. Stir in the chives and cottage cheese, and season with salt and pepper. Pour the mixture over the vegetables in the muffin pans.

5. Bake in the preheated oven for 15–20 minutes or until well risen, golden brown and firm to the touch.

6. Eat the mini quiches immediately or set aside to cool and then store in an airtight container in the fridge for breakfast.

OR YOU CAN TRY THIS…

. Use curly kale instead of spinach.

. Mix some diced lean ham or chopped prosciutto into the vegetable mixture.

. Instead of cottage cheese, use grated Cheddar or Parmesan.

. Make the quiches spicy with a pinch of dried chilli (hot pepper) flakes.

SPICY CHIA SCRAMBLED EGG WRAPS

Chia seeds can be added to scrambled eggs to make these Mexican-style wraps – perfect for a weekend breakfast or brunch.

SERVES 4
PREP: 10 MIN
COOK: 8–10 MIN

1 tbsp olive oil

1 red chilli, diced

4 juicy tomatoes, roughly chopped

6 medium free-range eggs

3 tbsp chia seeds

a small bunch of chives, snipped

4 cornmeal tortilla wraps

a handful of baby spinach leaves

1 small ripe avocado, peeled, stoned (pitted) and diced

juice of ½ lime

salt and freshly ground black pepper

1. Heat the olive oil in a non-stick frying pan (skillet), add the chilli and tomatoes and cook over a medium heat for 2–3 minutes.

2. Meanwhile, beat the eggs with the chia seeds and chives. Season lightly with salt and pepper. Pour the egg mixture into the pan and stir with a wooden spoon until the eggs start to scramble and set.

3. Heat the tortilla wraps in a low oven or on a griddle pan.

4. Toss the spinach and avocado in the lime juice and scatter over the warm tortillas. Spoon the scrambled egg mixture on top and roll up or fold over to make parcels. Serve immediately.

OR YOU CAN TRY THIS…

. Serve these wraps topped with a spoonful of hot tomato salsa or some lactose-free yoghurt.

. Add some grilled (broiled) peppers, courgettes (zucchini) or mushrooms to the wraps.

. Instead of chia, try adding fennel or cumin seeds.

Spicy Chia Scrambled Egg Wraps

BUCKWHEAT PANCAKES

WITH BLUEBERRY COMPÔTE

You can use fresh or frozen blueberries to make the compôte – keep a packet in the freezer just in case. Or make double the quantity of batter and freeze the leftover pancakes between sheets of baking parchment to reheat for a quick breakfast or dessert.

MAKES 8 PANCAKES
PREP: 10 MIN
COOK: 20 MIN

250g/9oz (generous 2 cups) buckwheat flour

2 tsp baking powder

2 medium free-range eggs

250ml/9fl oz (1 generous cup) semi-skimmed milk or unsweetened almond milk, soy milk or lactose-free milk

1 tsp vanilla extract

1 tbsp maple syrup

2 tbsp melted butter

olive oil, for frying

4 heaped tbsp thick Greek yoghurt or lactose-free yoghurt

FOR THE BLUEBERRY COMPÔTE:

200g/7oz (2 cups) blueberries

60g/2oz (¼ cup) caster (superfine) sugar

a squeeze of lemon juice

1. Make the blueberry compôte: put two-thirds of the blueberries in a small pan with the sugar and 2 tablespoons water. Place over a low–medium heat and cook gently for 10 minutes, stirring until all the sugar has dissolved and the blueberries have burst. Add the remaining blueberries and cook for 5 minutes, until they soften but still retain their shape. Add a squeeze of lemon juice and set aside to cool a little.

2.