Starters - NutritionU

Aubergine, Quinoa, Feta and Fresh Herbs


Quinoa is a great ingredient to use instead of couscous and pasta and is lovely in Mediterranean style dish. It is low in FODMAPs and should be tolerated by most people with IBS.

Serves 4

Ingredients

·        2 aubergines

·        cooking salt

·        1 tbsp olive oil

·        200g quinoa

·        2 tbsp pine nuts

·        80g cherry tomatoes, chopped

·        1 tbsp chopped chives

·        1 tbsp chopped parsley

·        150g feta cheese, crumbled 

·        sea salt and freshly ground black pepper to garnish

Method   

Preheat oven to 200°C/Gas mark 6. Cut the aubergines lengthways into 1.5cm thick strips and lay on a baking tray. Sprinkle with salt and leave for 15 minutes. Rinse the aubergine slices well under cold water and pat dry. Lightly oil a couple of large baking trays and the lay the aubergine slices in rows. Dribble with a little olive oil and place in the oven to cook until tender for about 15 minutes. Meanwhile place the quinoa in a pan with twice the volume of water and bring to the boil. Reduce the heat and simmer the quinoa for 8 minutes or until just tender.  Drain the quinoa and place in a bowl with the remaining ingredients. Season well.

When the aubergine slices are tender and beginning to turn golden brown remove from the oven and spread a tablespoon of quinoa mixture on the top of each aubergine slice. Return the aubergine slices to the oven and cook for a further 10 minutes.  Serve the aubergine hot from the oven.

 

Per portion (252g)

 

Per 100g

Calories

340kcal

137kcal

Fat

 17.7g

7.2g

Protein

15.1g

6.1g

Carbohydrate

 32.1g

13g

Sugars

 7.1g

2.9g

Fibre

4g

1.6g

Sodium

 822mg

333mg

FODMAPs

None

 

Hot Smoked Salmon, Wilted Spinach and Lemon Salad

Spinach is a vegetable that is tolerated by most people with a sensitive gut and it complements smoked salmon very well. The sweetened lemon cuts through the richness of the salmon.

Serves 2

Ingredients

·        1 lemon

·        2 tsp caster sugar

·        2 tsp capers

·        2 tbsp good quality olive oil

·        2  x 150g portions hot smoked salmon

·        200g spinach

·        salt and pepper to taste

Method

Peel the skin and pith from the lemon. Slice as thinly as you dare and remove any pips. Place the sliced lemon, any excess juice, caster sugar, capers and olive oil in a bowl and mix well. Steam the spinach for 1 minute until it is just beginning to wilt. Plunge into cold water and then drain thoroughly. Place the spinach on the plate and top with a portion of salmon. Place a little sliced lemon to one side of the salmon and dress the salmon and spinach with the remaining lemon juice, capers and olive oil. 

 

Per portion – with green olives instead of capers (300g with fresh spinach)

 

Per 100g

Calories

363kcal

121kcal

Fat

 19.2g

6.4g

Protein

41.2g

13.7g

Carbohydrate

 6.8g

2.3g

Sugars

 6.7g

2.2g

Fibre

3g

1g

Sodium

 3074mg

1025mg

FODMAPs

None

Roasted Red Pepper, Rosemary and Sunflower Seed Pâté

A simple, nutritious spread that can be eaten as a snack with crackers or used instead of butter in sandwiches.

Serves 4-6


Ingredients

·       3 large red or orange peppers, halved and deseeded

·        75g sunflower seeds

·        a pinch of smoked  paprika

·        salt and pepper to taste

·        juice of half a lemon

·        1 tsp rosemary needles, chopped 

Method   

Preheat the oven to 200°C / Gas mark 6.

Place the peppers on a lightly oiled baking tray and roast for 25 to 30 minutes until the skins begin to blister. Remove from the oven and leave to cool. Peel the skins from the peppers.

Place the sunflower seeds on another baking tray and place in the hot oven for 5 minutes to toast a little.

 

Place the peppers, sunflower seeds, smoked paprika, lemon juice and rosemary in a food processor and blend to a smooth purée. Taste and adjust the seasonings. 

 

 

 

Per portion (62g)

(based on 4 people)

Per 100g

Calories

123kcal

199kcal

Fat

9.1g

14.8g

Protein

4.1g

6.7g

Carbohydrate

6.2g

10g

Sugars

2.8g

4.5g

Fibre

2.4g

3.8g

Sodium

2mg

4mg

FODMAPs

None

 

 

Walnut, Tomato and Sage Pâté

Just two store cupboard ingredients plus a herb that grows in many gardens across the UK. 

Serves 4-6

Ingredients

·        100g sundried tomatoes in oil

·        100g walnuts soaked in cold water for a couple of hours

·        1 tbsp sage leaves, rinsed and chopped

·        salt and pepper to taste

Method

Place all the ingredients together with 1 to 2 tablespoons of water in the bowl of a food processor. Blend to a smooth purée. Add a little more water or oil from the sundried tomatoes if you need to make the paste smoother. Taste the pâté and season with salt and pepper.

NB A 15g portion of sundried tomatoes contains moderate amounts of excess fructose. Sundried tomatoes should be eaten sparingly by people who malabsorb fructose.

 

 

Per portion (52g)

(based on 4 people)

Per 100g

Calories

310kcal

 598kcal

Fat

 31.5g

60.8g

Protein

 4.5g

8.7g

Carbohydrate

 2.2g

4.3g

Sugars

 1.4g

2.7g

Fibre

 1.2g

2.3g

Sodium

 252mg

486mg

FODMAPs

Tomatoes can be high in fructose depending on the variety e.g. cherry tomatoes.  This can affect people sensitive to fructose.

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