We wanted to help you enjoy a Valentine’s meal without suffering too much with IBS symptoms. Free to download your ‘Valentine’s Menu’ with recipes.
LOW FODMAP VEGAN & NON-VEGAN
VALENTINE’S MENU
STARTER
Black Olive Pate served with garlic infused fried bread, (suitable for vegans)
MAIN
Chicken, Bacon & Oyster & Mushroom Pie served with vegetables
Vegan option: Green bean casserole: https://alittlebityummy.com/recipe/en-gb/low-fodmap-green-bean-casserole-2/
DESSERT
Chocolate Coconut Mousse, (suitable for vegans)
STARTER RECIPE
Black Olive Pate & Garlic Infused Fried Bread
INGREDIENTS, (SERVES 2)
4 crustless slices of gluten free, low fodmap bread, (104g in total).
36g Garlic infused oil, (sunflower oil if preferred).
Additional, Chopped chives
METHOD
Heat the garlic infused oil in a frying pan, (add chives for that extra flavor if desired).
Add the bread and heat until both sides are golden brown, leave to one side to cool.
Arrange serving dish with a side salad and Black Olive Pate.
Add the infused bread and serve.
MAINS RECIPES
Chicken, Bacon & Oyster Mushroom Pie
Prep time: 20 mins Cook time: 30 mins Total time: 50 mins
INGREDIENTS, (SERVES: 6)
Filling
400g Chicken, (diced)
200g Bacon Medallions, (chopped)
150g Oyster mushrooms, (rinsed and chopped)
500ml Water
1/2-1 tsp, (see instructions on tin) low fodmap Massel chicken stock powder
10-20g Corn flour, (depending on your choice of thickness of the gravy)
1/4 tsp salt
1/2 tsp Pepper
2g Chives
200ml Lactose Free Cream
3-4tbsp Garlic infused oil, (for frying)
1 Egg for basting the pastry
Puff Pastry
1 Pack, (280g) Ready to roll gluten free low fodmap puff pastry sheet
METHOD
Preheat the oven to 200Oc Fan oven
Weigh and chop ingredients
Mix the water and Massel Chicken Stock with the chives
Heat the oil in a frying pan/wok. Add the chopped bacon and mushrooms and cook for 5 minutes
Add the chicken stock mix and simmer and gradually add the cornflour, (10g to start. You may want a thinner gravy so to add the rest of the cornflour gradually as the sauce thickens) Remember, the gravy will continue to thicken during cooking.
Add the chopped chicken and simmer for 5 minutes.
Add the cream, salt and pepper and simmer for a few minutes.
Transfer the pie filling into an oven proof dish and leave to one side.
Roll out the puff pastry, (leaving the greaseproof paper attached) and gently roll to the size of the ovenproof dish.
Lay the pastry over the top of the dish removing the greaseproof paper and gently mould the pastry to the shape of the dish with your fingers.
Cut of the edges and using a fork press the edge of the pastry to fit the edge of the dish.
Make two incisions with a knife on the top of the pastry
Additional: Cut pastry shapes out of the remaining pastry.
Beat the egg and baste the pastry. Add your pastry shades and baste with the egg, garnish with black pepper and place in the oven for 15-20 minutes until cooked through and golden.
Serve with vegetables
Parsnips & Carrots: Now these are great roasted, basted in garlic infused oil cracked black pepper and sea salt. The allowance for both vegetables is quite large at 75g of each per person, be careful if choosing a garlic infused oil as some are quite misleading with the garlic content. Tesco garlic infused oil is great and reasonably priced too!
Potatoes: Roasted or mashed 75g maximum per person, (if mashing watch out for the level of lactose in the butter. You may want to substitute the dairy butter with a vegan butter).
VEGAN OPTION
Green bean casserole by A Little Bit Yummy, (Serves 6)
DESSERT
Chocolate Coconut Mousse, (suitable for vegans)
Prep time: 20 mins Chilling time up to 48hrs
INGREDIENTS, (SERVES 3-4)
1 tin coconut milk chilled for 24hrs, (400g)
2 tbsp 100% organic cacao powder
1tbsp 100% pure Canadian maple syrup
1/2 tsp vanilla essence
METHOD
Refrigerate the tin of coconut milk overnight, (24hrs)
Once chilled, open can and pour the coconut milk into a bowl and leave to one side.
Scoop the coconut cream into a mixing bowl, (you may have to remove both ends of the can for this).
Using a mixer, (one mixing tong should work well to mix) mix the coconut cream until it starts to form a whipped look. If the cream is too tick add a small amount of the coconut milk.
Add the coco powder and mix in with a spoon before mixing with the mixing tong, (this is to stop the coco powder from escaping from the bowl!).
Add the Maple syrup and vanilla and mix, (add a small amount of the coconut milk if the mixture is too thick but remember that the creamy thickness will add to the finished dessert).
Divide the mixture evenly into three small ceramic dishes and chill for 24hrs/overnight or bottomless metal moulds.
If using metal moulds, place the mould on a plate and fill with the chocolate mousse.
Place in the refrigerator for 24hrs/overnight.
Once chilled remove from the refrigerator and carefully remove the metal mould.
This menu has been reviewed and approved by Everyday Nutrition Founder and Accredited Practising Dietitian, Joanna Baker.
Article written by Sonia Fox, Founder of Slightly Different Foods.