As I mentioned in my instagram post, I am considering some time to start experimenting with low fodmap recipes as I ve got quite a few clients with gastrointestinal issues ( ie. IBS, SIBO) and there is a lack of easy and tasty low fodmap recipes. But lets take things one at a time:
What are fodmaps ?
Fodmaps are a type of carbohydrates ( fructans, oligosacharites, monosacharites, disacharites and polyols) which some people have issues completely digesting and absorbing and as a result they are fermented by bacteria in the large intestine leading to gas, bloating, flatulence diarrhoea or constipation (symptoms mainly related to IBS. High fodmap elimination is the first line of treatment of IBS and a quite successful one, leading to an 80% resolution of the symptoms. Unfortunately though a low fodmap diet is quite a restrictive one leading to serious nutritional deficiencies and shouldn’t be applied for more than 2 months..Some of the most characteristic fodmaps are apples, legumes, cows milk, wheat, mushrooms, asparagus and dried fruits.
Thesebe served with a handful of rocket leaves and can be made in batches in the weekend, kept in the freezer and oven baked for a quick weekday supper. Serve with a handful of rocket salad for a tasty delicious supper.
Ingredients (for 10 burgers)
- 1/2 cup quinoa
- 75grs of sweet potato, peeled and cut into cubes
- 1tbs tahini
- 1 tsp concentrated tomato paste
- 1/2 tsp cumin powder
- A handful of chopped parsley
Preparation
– Cook quinoa according to pack instructions and boil the sweet potato in a pot with water until tender and easy to puree. Use a fork to mash the sweet potato in a big bowl. Add the drained quinoa and mix with the fork, slowly folding in the rest of the ingredients and mix well. Leave the mixture for 10 mins in the fridge to harden and preheat the oven to 180C. Line a baking tray with parchment paper. Take a spoonful of the mixture, bake into burgers and place on the lined tray. Bake in the oven for approx 20mins until golden and crispy.