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Ma Po Tofu

Ma Po Tofu is a dish from the Szechuan province of China and I LOVE it! Szechuan peppercorns give a numbing, heat and with the chillies you get a warm, lingering heat. Rich with soy and sherry it is a wonderful sauce. It is amazing! I have made this gluten-free and vegan version to enjoy the wonderful texture and flavour of tofu (good tofu is amazing) and the fabulous sauce.

I first had this in Tennessee when I spent a few months working there in the mid-90s. It was so spicy it was difficult to eat but it was addictive. I couldn’t stop eating it even though my mouth was burning. I kept on going back. I loved it! That version had garden peas in it which worked really well.

Ma Po tofu traditionally also contains pork or beef in addition to the tofu – you won’t miss that here. The key ingredient is Szechian pepper corns – readily available – that give a floral, numbing heat (which I think is the addictive element!). Most authentic recipes also contain spicy bean paste (doubanjiang – a broad bean paste). There are lots of regional version of bean paste made with different names. I cannot find a bean paste which is both vegan and gluten free. However it is a fermented, spicy paste with a deep, rich flavour. In order to get something approaching that flavour I have added sauerkraut (fermented cabbage – popular in China) and a mild, smoky chilli powder. You might want to reduce the amount of chilli depending on how much you like spice but you can experiment.

This recipe is very quick and easy and will take a maximum of 30 minutes from start to finish.

I adore Ma Po Tofu served really simply with Perfect Plain Rice.

Allergy Information – Ma Po Tofu

Ma Po Tofu is gluten-free and vegan as well as… low FODMAP, celery free, coconut free, garlic free, lupin free, mustard free, nightshade free*, onion free, peanut free, sesame free, tree nut free.

*For nightshade free leave out the chilli – it will be quite a different dish but still great.

Top Tips – Ma Po Tofu

Tofu is a little bit controversial. Some people LOATH it – I get it. When I first tried tofu, I didn’t get it, it wasn’t nice. BUT if you buy good quality tofu from an Asian/ Oriental store you are making tracks… The tofu you get in ‘normal’ supermarkets is horrible. I would never waste my money (or time) on that stuff. Then, if you treat it right and make a meal it works in, I promise you will love it…

If you don’t have a wok use a large deep frying pan.

Recipe – Ma Po Tofu

Difficulty easy
Serves 4-6
Preparation time 5 minutes
Cooking time 20 minutes

Ingredients – Ma Po Tofu

3 tablespoons vegetable oil
0.5 tablespoon Szechuan peppercorns
3 dried red chillies (to taste/ chilli heat) (*leave out for nightshade free)
1 tablespoon fermented black beans finely chopped
30 grams root ginger
1 teaspoon mild, smokey, chilli powder (*leave out for nightshade free)
0.25 teaspoon asafoetida
100 grams sauerkraut (plain – without caraway or other spices)
500 grams firm tofu – drained and dried with kitchen paper
2 teaspoons cornflour
2 tablespoons dry sherry
1.5 tablespoon tamari or gluten free soya sauce
1 teaspoon rice wine vinegar
250 millilitres boiling water
1 fresh red chilli (to taste/ chilli heat) (*leave out for nightshade free)

Method – Ma Po Tofu

1. Grind the Szechuan pepper corns and dried chillies in a pestle and mortar. Add three tablespoons oil to the pan and on a low(ish) heat gently heat the mixture to infuse the oil for a few minutes – do not allow to brown
2. Roughly chop the fermented black beans and grate or finely chop the ginger (no need to peel, just take off the worst bits)
3. Increase the heat and add the asafoetida, chilli powder, black beans and ginger to the pan, fry for a minute or two – keep the ingredients moving. Add the sauerkraut followed by the sherry, tamari, rice wine vinegar. Keep moving for 30 seconds. Add the boiling water and stir well
4. Place the cornflour in a cup and add a few tablespoon of water to slake it – stir well to make sure there are no lumps and add to the pan and stir well
5. Cut the tofu in to small cubes (~1.5 centimetres) and add to the pan. Ensure the tofu is covered by the sauce and cook for approximately 15 minutes, stirring every few minutes, until the liquid is reduced by around 25%
6. Finely slice the fresh red chilli and stir in and decorate the dish. Serve with plain rice.


Gluten-Free, Vegan Sicilian Pizza

I LOVE, LOVE, LOVE this Gluten-Free, Vegan Sicilian Pizza. No cheese just tomato, parsley and more good stuff… Sicilian pizza is usually rectangular with a thicker, bread, sponge base. Sicilian pizza is often known as sfincione and traditionally does not have mozzarella, or in fact any cheese, on it (Sicily is an island of mostly sheep and goats). There is also more parsley than basil in use in Sicily which is what is used on this pizza. I promise you this is delicious.

A light salad would go perfectly with Gluten-Free, Vegan Sicilian Pizza. How about Fennel, Radish and Orange Salad or Celeriac Caper and Rocket Salad?

Allergy Information – Gluten-Free, Vegan Sicilian Pizza

Gluten-Free, Vegan Sicilian Pizza is gluten-free, vegan, low FODMAP* as well as… celery free, coconut free, garlic free, lupin free, mustard free, onion free, peanut free, sesame free, soya free, tree nut free.

*For low FODMAP, remember that tinned tomatoes, in a serving size of around 100 grams, are permitted on a low FODMAP diet. One serving of this pizza is low FODMAP.

Top Tips – Gluten-Free, Vegan Sicilian Pizza

It is important not to heat the milk too much, otherwise it will be too hot for the yeast. Luke warm is ideal: just under body temperature.

This pizza will keep well for a day or two after cooking. Great cold or warmed thoroughly in a hot oven.

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This recipe is just one of a whole set of recipes in my FREE uber-cool, retro Indulgent Italian Weekend Recipe Cards. There is a whole Indulgent, Italian Weekend of recipes in the set. All totally gluten-free and vegan (and allium-free and coconut-free!). Download and print the whole set for FREE. Just click the button below to sign-up.

Recipe – Gluten-Free, Vegan Sicilian Pizza

Difficulty easy
Serves 8+ makes two large pizzas
Preparation time 60 minutes
Cooking time 10-12 minutes

Ingredients – Gluten-Free, Vegan Sicilian Pizza – Dough

250 millilitres unsweetened non-dairy milk
1 x 7 g sachet of dried yeast
2.5 teaspoons sugar
400 g gluten-free bread flour – plus extra for dusting
1 teaspoon sea salt flakes
1 tablespoon flax seeds
3 tablespoons hot water
3 tablespoons olive oil
0.5 teaspoon bicarbonate of soda
2 teaspoons cider vinegar

Ingredients – Gluten-Free, Vegan Sicilian Pizza – Rich Tomato Sauce

2 tablespoons olive oil
0.25 teaspoon asafoetida
0.5 teaspoon dried red chilli (or to taste)
0.5 teaspoon dried oregano
1 tin whole plum tomatoes in juice or 500 millilitres passata
Pinch sugar

Ingredients – Gluten-Free, Vegan Sicilian Pizza – Topping

Olive oil for frying
2 medium aubergines
1 yellow pepper
2 tablespoons capers (in brine)
60 grams of green olives (stones-in)
20 grams parsley

Method – Gluten-Free, Vegan Sicilian Pizza – Dough

1. Warm the non-dairy milk in a small pan or in the microwave until lukewarm. Place 50 millilitres of the non-dairy milk into a jug with the yeast and sugar and mix well. Set aside for a few minutes until the mixture starts to bubble
2. Place the flax seeds into a small bowl and add the water. Mix well and allow to stand for at least five minutes
3. In a jug, combine the flax mixture, three tablespoons of olive oil and the remaining non-dairy milk. Sieve the gluten-free bread flour and salt into a large bowl and make a well in the middle. Pour the flax mixture into the well along with the yeast mixture. Gently mix together with a fork until a smooth dough is formed
4. In a small cup combine the bicarbonate of soda and vinegar and quickly knead this into the dough
5. Take two large flat, thin baking sheets and oil them. Cut the dough in half and roll out into two large rectangles approximately one to two centimetres thick. Place the rolled-out dough on to the oiled baking sheets. Cover with a damp tea towel and leave to prove in a warm place for around one hour. The dough will increase in size.

Method – Gluten-Free, Vegan Sicilian Pizza – Rich Tomato Sauce

1. While the dough is proving warm the olive oil in a pan and add the asafoetida to the pan. Heat gently for a minute or so
2. Add the dried oregano and chilli and gently fry for one to two minutes
3. Add the tin of whole plum tomatoes and juice (or passata). Stir gently to mix and simmer gently for approximately 45-50 minutes. The sauce will reduce and become thicker
4. Take the tomato sauce off the heat and (if you used plum tomatoes) either use a hand blender to break down the tomatoes or do this by hand with a wooden spoon
5. Add a pinch of sugar, stir well and allow to cool.

Method – Gluten-Free, Vegan Sicilian Pizza – Topping

1. Slice the aubergine into finger thick slices
2. In a large frying pan add olive oil to a depth of approximately one centimetre deep. Warm gently
3. Once the oil is hot add the aubergine slices. Once the slices are golden brown on one side, turn the slices until golden brown on both sides. The aubergine will become soft and unctuous
4. Remove the cooked aubergines from the pan and drain on kitchen paper
5. Slice the peppers into long strips and add to the hot oil and cook until lightly browned and remove from the pan and drain on kitchen paper

Method – Gluten-Free, Vegan Sicilian Pizza – Assembly

1. Preheat the oven to 220 C (fan)
2. Take the proved bases and add the cooled Rich Tomato Sauce as a base. Allow a border of around two centimetres around the sauce
3. Decorate the pizza bases with the aubergine, peppers, capers, olives and parsley – however you choose. Finish with seasoning and a drizzle of olive oil
4. Place the pizza bases into the preheated oven for 10 to 12 minutes or until golden and crisp
5. Slice the Sicilian Pizza and serve.

Gluten-Free Vegan Spicy Singapore Noodles

These Gluten-Free Vegan Spicy Singapore Noodles are also oil-free and low FODMAP. They’re the perfect Friday night meal. They’re incredibly quick to prepare, warming from the chilli, packed with protein and very satisfying. Serve with GFV Kimchi.

I love these noodles as a main or a side to another dish like my Ma Po Tofu. I suggest leaving out the tofu from the noodles if you’re going to have this as a side to a main tofu dish otherwise it could be tofu overload (I wouldn’t mind that but, you know).

Allergy Information – Gluten-Free Vegan Spicy Singapore Noodles

Gluten-Free Vegan Spicy Singapore Noodles are gluten-free, vegan, oil free and low FODMAP* as well as… celery free, coconut free, garlic free, lupin free, mustard free, nightshade free**, onion free, peanut free, sesame free***, tree nut free****, soya free*****.

*For low FODMAP, remember that a green bean serving of less than 15 beans (75 grams) and less than 45 grams of peas are low FODMAP. One serving of these noodles contains less than 75 grams of green beans and less than 45 grams of peas.
**For nightshade-free, leave out the chillies and red pepper.
***For sesame-free, leave out the sesame seeds.
****For tree nut-free, leave out the cashews.
*****For soya-free, leave out the tofu and tamari.

Want more FriFran comfort-food recipes? Get my free Gluten-Free Vegan Seasonal Comfort-Food Classics ebook.

Top Tips – Gluten-Free Vegan Spicy Singapore Noodles

You can get ready-made GFV rice noodles in most supermarkets now and they are relatively cheap too. To save time you can use these (skip step 1 if you’re using pre-prepared noodles.

You can used tofu puffs in this dish and they work really well. Most Chinese or Vietnamese supermarkets sell them (they are deep fried pieces of tofu so won’t be oil-free).

If you’re feeling really decadent (and hungry) you can also add GFV ‘bacon’ cut into pieces.

Recipe – Gluten-Free Vegan Spicy Singapore Noodles

Difficulty easy
Serves 4
Preparation time 10 minutes
Cooking time 10 minutes

Ingredients

125g dried vermicelli rice noodles or 275 g chilled prepared rice noodles
100 g green beans
30 g fresh ginger
0.5 tsp ground coriander
0.5 tsp ground cumin
0.5 tsp chilli powder
0.25 tsp ground fennel
0.25 tsp ground fenugreek
0.5 tsp ground turmeric
0.5 tsp ground black pepper
1 red chilli**
1 small carrot
0.5 red pepper, thinly sliced**
200 g firm tofu*****
3 tbsp tamari/ gluten-free soy sauce*****
100 g beansprouts
40 g frozen peas
0.25 tsp ground white pepper
2 tbsp rice wine or dry sherry
Juice of 1 line, to serve
Handful of chopped coriander, to serve
1 tbsp toasted sesame seeds, to serve***
Handful of toasted cashew nuts, to serve****

Method

1. If using dried noodles, cook as directed on the packet, drain and rinse with cold water. Set aside in the sieve or colander until you need them, tossing occasionally to make sure they don’t stick together.
2. Clean the ginger root (peel if necessary) and chop finely or grate. Mix the ginger with the ground coriander, cumin, chilli powder, fennel, fenugreek turmeric and black pepper, add four tablespoons of cold water, mix well and set aside
3. Top and tail the green beans. Clean (or peel) the carrot and cut into thin batons (matchstick size). Slice the red pepper into thin strips. Slice the red chilli. Cut the tofu into small cubes (around 1 cm). Set all the ingredients aside, next to your pan
4. Heat a large, non-stick frying pan on medium heat. Place the green beans and tofu cubes in the hot, dry pan to cook and brown. Stir sparingly (and carefully) to make sure they cook evenly
5. When the beans have started to soften and the tofu colour (just a few minutes) add the sliced chilli and ginger and spice mixture and stir well (and quickly) for around 30 seconds. Add the carrots, red pepper, beansprouts and peas and stir well. Add the tamari and a further 4 tbsp hot water and stir and cook for a further 60 seconds
6. Put the noodles into the pan and mix and toss well, add the rice wine or dry sherry and ground white pepper and toss lightly to make sure everything is mixed well but nothing gets damaged or overcooks
7. Serve sprinkled with lime juice, chopped coriander, toasted sesame seeds and toasted cashew nuts.

Want more FriFran comfort-food recipes? Get my free Seasonal Comfort-Food Classics ebook.

Tofish and Chips

Tofish and Chips is de rigueur at the moment. Tofish and Chips = gluten-free vegan fish and chips, the easiest and best gluten-free vegan alternative to your favourite take-away. With this super-easy recipe there is no faffing with pressing tofu (you never need to so that) and there is no deep frying. Revel in your very own tasty fakeaway.

Allergy Information – Tofish and Chips

Gluten-Free Vegan Tofish and Chips is gluten-free vegan and low FODMAP as well as… celery free, coconut free, garlic free, lupin free, mustard free, nightshade free*, onion free, peanut free, sesame free, tree nut free.

*For nightshade-free serve ensure the GF plain flour is nightshade free (GF flour blends often use potato flour) or use rice flour and sub the chips with sweet potato fries using the same method as for the chips.

Want more FriFran comfort-food recipes? Get my free Gluten-Free Vegan Seasonal Comfort-Food Classics ebook.

Top Tips – Tofish and Chips

Medium-firm or firm tofu is essential for this dish (less firm and the tofish will break-apart. You get the best (in terms of quality, flavour and price) tofu from Chinese or Vietnamese supermarkets. Supermarket tofu is generally not very good (some of it is plain awful) but if you don’t have access to a Chinese supermarket the best supermarket brand is Tofoo – it’s pretty good.

I prefer ‘skin-on’ chips but if you prefer, you can peel the potatoes.

You can use sweet potatoes to the make the chips if you want to avoid nightshades. Follow exactly the same method for ‘normal’ chips but you may need to reduce to cooking time a little.

Do not worry if you don’t have an air-fryer, you can bake the chips in the oven instead. Follow my recipe for Super Easy Potato Wedges but cut your chips more ‘chip-sized’ and you may need to cook for a little less time.

Recipe – Tofish and Chips

Difficulty easy-medium
Serves 4
Preparation time 20 minutes
Cooking time 35 minutes

Ingredients

1.4 kg Maris Piper or other suitable potatoes*
2 tbsp unflavoured vegetable oil
280 g medium-firm or firm tofu
1 large sheet of nori seaweed
150 g plain gluten-free flour*
2 tsp gluten-free baking powder
0.5 tsp sea salt flakes
0.5 tsp ground black pepper
Very cold water
Enough unflavoured vegetable oil to cover the bottom of the frying pan to about 0.5 cm
To serve, salt and vinegar (and mushy peas)

Method

1. Clean the potatoes and cut the potatoes into chip-sized pieces (I go for a chip that is around 1 cm by 1 cm by as long as possible – which depends on the size of your potatoes). As you cut the chips, place them into a bowl of cold water
2. When you have cut all your chips, drain them, pat dry them with a clean tea-towel and place in your air-fryer. Add 2 tbsp oil and cook for around 35 minutes (air-fryers vary so check your air-fryer for guidance)
3. Whilst the chips are cooking you can get on with the tofish. Slice the tofu lengthways into 1-1.5 cm deep slices. Depending on the original shape of your tofu block you might need to cut slightly differently but you want to end up with four rectangular pieces 1-1.5 cm deep. Pat dry the outside of the tofu pieces with a clean tea-towel and set aside
4. With scissors, cut four pieces of nori to fit the top of each piece of tofu and set aside
5. Put a large frying pan on a medium-hot heat and add enough oil to cover the bottom of the pan to a depth or around 0.5 cm
6. Whilst the pan is heating. Place the gluten-free plain flour, baking powder and salt and pepper in a bowl and mix. Add x ml of very cold water to the flour mix a small amount at at time. Mix well. You want a batter that is quite thick but will coat the tofu well
7. Place a piece of nori on the top of each piece of tofu (you can stick it with a dab of water in each corner) and dip each piece into the batter mixture. Ensure the piece of tofu is entirely coated in the batter and carefully place (nori-side-down) into the pan. Depending on the size of your pan, you might need to cook two pieces at a time rather than all four at once
8. Don’t touch or move the pieces of battered tofu until you can see then batter is golden and crisp on the bottom. Once the batter on the bottom is crisp and golden, using a large spatula, turn the pieces carefully and cook the other side
9. When the tofish is cooked, lift them from the pan and place on kitchen paper to drain
10. Check the chips are cooked. They should be fluffy on the inside and crispy on the outside
11. Serve the Tofish and Chips with salt, vinegar, mushy peas and if you’re feeling all European, vegan mayonnaise.

Want more FriFran comfort-food recipes? Get my free Seasonal Comfort-Food Classics ebook.

Roasted Rhubarb with Crumble Topping

You could call this dish ‘deconstructed rhubarb crumble’ but that sounds like something off the tele. I settled on calling this gluten-free, vegan marvel: Roasted Rhubarb with Crumble Topping. That’s because the dessert really works best baked separately. The rhubarb retains its texture and flavour whilst the crumble topping doesn’t go soggy. The very, very best of both worlds.

I love rhubarb. Forced rhubarb is available for much of the winter – it is quite often the only home grown winter fruit available in winter. I love rhubarb (again). I used to take raw rhubarb from our garden and sit with my brother and a bowl of sugar, dip the rhubarb in the sugar and eat it. Lovely. Very, very tart but lovely.

Roasted Rhubarb with Crumble Topping is a very sophisticated looking dessert. Serve it with a scoop of Summer Lemon Sorbet or gluten-free, vegan ice cream and may be a sprig of mint.

Allergy Information – Roasted Rhubarb with Crumble Topping

Roasted Rhubarb with Crumble Topping is gluten-free and vegan as well as… low FODMAP, celery free, coconut free, garlic free, lupin free, mustard free, nightshade free, onion free, peanut free, sesame free, soya free, tree nut free.

Top Tips – Roasted Rhubarb with Crumble Topping

Roast the rhubarb until it is soft but retains its shape. This is when it is at its most delicious. Keep the roasting juices – they are delicious.

The crumble topping will become, and stay, slightly crunchy as it is baked on a flat sheet. The crumble topping and roasted rhubarb will bake in approximately the same time in the oven at the same time and are assembled when cool.

You can find out exactly when forced and seasonal rhubarb are in-season in the UK by checking out my FREE Seasonal Produce Posters. There are two posters you can save and/ or print to use as quick reference guides for UK Seasonal Produce. Click the button below to sign-up and download.

Recipe – Roasted Rhubarb with Crumble Topping

Difficulty easy
Serves 4-6
Preparation time 10 minutes
Cooking time 30 minutes

Ingredients – Roasted Rhubarb

400 grams fresh rhubarb
30 grams sugar

Ingredients – Crumble Topping

100 grams gluten-free plain flour (I used a supermarket bought blend)
50 grams sunflower margarine (choose one which is suitable for baking as not all are)
25 grams sugar

Method – Roasted Rhubarb

1. Preheat oven to 180 C (fan)
2. Remove the ends from the rhubarb and cut in to four-to-five centimetre lengths. Place in a mix bowl and add the sugar. Mix well
3. Place the rhubarb on a baking tray, evenly spaced and cover with foil
4. Bake in the oven until soft but retaining their shape – approximately 30 minutes, but check after 20 minutes
5. Remove from the oven and allow to cool.

Method – Crumble Topping

1. In a medium bowl add the gluten-free flour and margarine and using your finger tips lightly rub the margarine in to the flour
2. It will quickly start to resemble breadcrumbs. Once the margarine is worked in to the gluten-free flour and there is no ‘loose’ flour
3. Add the sugar and mix lightly until all incorporated together. The mixture will be a little bit like wet sand – it will hold together but not become lumpy
4. Spread out the crumble on a flat baking sheet and place in the over (180 C) for approximately 30 minutes until lightly golden brown and slightly crispy
5. Remove from the oven and allow to cool.

Method – Assembling Roasted Rhubarb with Crumble Topping

1. Arrange the rhubarb on serving plates and sprinkle the crumble mixture on top
2. Serve with a scoop of lemon sorbet or gluten free, vegan ice cream.


Roasted Rhubarb with Crumble Topping #GlutenFree #Vegan. From #FriFran"

Parsnip Loaf Cake With Orange Frosting

Gluten-free, vegan Parsnip Loaf Cake With Orange Frosting is my go-to cake to take a cake somewhere, a party, gift you know the thing. If you have never had parsnip cake you HAVE to try this cake. It is amazing. If you think parsnips don’t work in a cake, think again. I remember the first time I heard of carrot cake, my response was urghh!!! You will LOVE it. Parsnip Loaf Cake With Orange Frosting is a rich, spicy delight.

Parsnips are naturally sweet and work so well with cinnamon, nutmeg and orange. There is proportionally less sugar in this recipe than most cakes. I don’t think this cake needs much sugar/ sweetener due to the natural sweetness of the parsnips but also the addition of the orange juice (and of course the icing on top – but you don’t have to make that!!!).

If you like this cake you are bound to want to try Lemon Polenta Breakfast Muffins and maybe… Uber Rich Chocolate and Strawberry Brownies. Rich and amazing good to eat.

Allergy Information – Parsnip Cake With Orange Frosting

Parsnip Loaf Cake With Orange Frosting is gluten-free and vegan as well as… low FODMAP*, celery free, coconut free, garlic free, lupin free, mustard free, nightshade free, onion free, peanut free, sesame free, soya free**.

*For low FODMAP, remember that one serving of up to 10 almonds (around 12 grams) is low FODMAP so several slices of this loaf are low FODMAP.
**For soya free, ensure the margarine is soya free.

Top Tips – Parsnip Loaf Cake With Orange Frosting

Allow the cake to cool completely before removing from the tin. It will be delicate until it has completely cooled.

The icing is an indulgence and the loaf cake works great without it… (I like the icing!)

You can find out exactly when parsnips are in-season in the UK by checking out my FREE Seasonal Produce Posters. There are two posters you can save and/ or print to use as quick reference guides for UK Seasonal Produce. Click the button below to sign-up and download.

Recipe – Parsnip Loaf Cake With Orange Frosting

Difficulty easy
Serves makes one loaf, 10-12 slices
Preparation time 15 minutes
Cooking time 50 minutes

Ingredients – Parsnip Loaf Cake With Orange Frosting – Parsnip Cake

200 grams gluten-free, vegan self raising flour blend
50 grams ground almonds
250 grams parsnips
1 medium ripe banana
1 orange
1 tablespoon gluten-free, vegan baking powder
1 teaspoon ground cinnamon
1 teaspoon freshly ground nutmeg
130 grams gluten-free, vegan margarine* (for soya free ensure margarine is soya free)
100 grams sugar

Ingredients – Parsnip Loaf Cake With Orange Frosting – Orange Frosting

60 grams gluten-free, vegan margarine* (for soya free ensure margarine is soya free)
150 grams icing sugar
1 tablespoons fresh orange juice
1 teaspoons grated orange zest
0.5 teaspoon vanilla extract

Method – Parsnip Loaf Cake With Orange Frosting – Parsnip Loaf Cake

1. Preheat the oven to 180 C (fan) and grease a 1 kilogram loaf tin
2. Peel and grate the parsnips, mash the banana, grate the rind of the orange and juice the orange. Set each ingredient aside
3. Put the gluten-free flour, ground almonds, baking powder, and spices in to a large mixing bowl and mix well. Add the mashed banana and grated parsnip
4. Melt the margarine in a pan over a low heat and add the sugar stirring until dissolved
5. Make a well in the flour mixture and add the melted margarine and sugar and mix well. Add the orange juice. Mix really well
6. Put the mixture in to the loaf tin and level the top. Place in the oven for 50 minutes until a knife inserted in to the middle comes out clean. Allow to cool completely before removing from the tin.

Method – Parsnip Loaf Cake With Orange Frosting – Orange Frosting

1. Add the margarine to a small mixing bowl and add the icing sugar a few tablespoons at a time until all the icing sugar is fully blended (a handmixer is very good for this)
2. Keep beating and slowly add the orange juice followed by the orange zest and vanilla extract. Beat for 3-5 mins until smooth and fluffy. Store in the fridge until required
3. When the cake is cool spread the orange buttercream icing over the top. Slice and serve.


My Journey to a Low FODMAP Diet

It was suggested to me several years ago I see a dietitian in order to try a low FODMAP diet… It took a long time to get to that point and I was willing to try almost anything by then to ease my overwhelming symptoms. I was already gluten-free and vegan. How hard can a low FODMAP diet be? Here’s my journey to a low FODMAP diet. Or, rather, my journey to a gluten-free, vegan, low FODMAP diet…

I Have Really Bad Gut Symptoms or I Have Really Bad GI Symptoms

Sound familiar? Is that you? It was me. I had really severe gut problems for many years. Plus other symptoms I knew were exacerbated by what I was eating but I couldn’t find a pattern.

I had severe cramps, rocketing temperatures, clammy skin, nausea, bloating, blinding headaches, exhaustion, sickness and really, really, really bad diarrhoea (many, many, many times per day, so many that the dietitian I eventually saw was horrified and had never heard of someone having it so bad – TMI I know!). I was finding it difficult to function and hold down a job.

My symptoms were really debilitating and I was fobbed off for years with some incredible comments

  • ‘you’re vegetarian so you’ll go more‘
  • ‘it sounds like IBS, we can’t do anything‘
  • ‘are you stressed‘ (I am now!)
  • ‘your blood tests are normal‘
  • ‘sounds like runners tummy‘ (seriously?).

I got fooled into thinking I was within the bounds of normal. I got used to my ‘normal’ but something really nagged at me. I realised I wasn’t ‘normal’, far from it. I was pretty sick and got so fed up with the gastroenterologist I had seen (the gastroenterologist of the runners tummy comment which made me apoplectic) I became desperate and realised that my only option was to take this into my own hands. I decided on a full-on exclusion diet. I rethought that a day later after reading an article about coeliac disease. I cut out gluten immediately and within two weeks I saw a dramatic improvement. I was still very sick but it was a significant change. After a couple of months I decided to test myself and ate gluten for the day and I was super, super sick. Okay gluten is not my friend. I will never intentionally eat gluten, ever, again. My gastroenterologist had refused to do an endoscopy previously to check for coeliac disease as my blood tests were ‘normal’ (that word crops up a lot). I understand much more now and (if I knew then what I know now) I would have pushed for an endoscope whilst I was still eating gluten. Blood tests are not always reliable.

Although I’d cut out gluten I still had lots of pretty terrible gut symptoms (and many other symptoms). I was eventually referred to a dietitian. A truly lovely and helpful dietitian talked me through the low FODMAP diet and had lots of helpful info on doing the diet whilst gluten-free and vegan. She was so incredibly helpful and supportive. It wasn’t easy for the first month or so but it was fine. You work things out pretty quickly. I got used to the diet. I didn’t notice any significant improvements but I was already excluding many groups (gluten/ wheat for one plus I already knew polyols e.g. sorbitol and manitol caused me significant problems as did lots of fruit). The reintroduction was interesting. I struggled to reintroduce lots of things including alliums (onions, garlic, leaks etc.), mushrooms and lots of fruits. I was pretty frustrated but at least I knew what foods would make my symptoms worse.

I always hated onions! I really did and I did notice, but never put two-and-two together that garlic and onions made me feel really sick, affected my throat and often gave me blinding headaches. That’s probably one of the reasons I really didn’t like onions (plus the texture of cooked onions is always horrid).

The Causes of my Gut Problems

Many of my health issues and symptoms are not directly related to FODMAPs. I have several conditions that affect my GI system – being aware of FODMAPs helps enormously.

I have Hyper-mobility Spectrum Disorder (HSD) which is similar to Ehlers Danlos Syndrome (Hypermobility Type). HSD affects my GI system pretty badly. I eat Gaviscon like it’s going out of fashion to reduce the ‘washing-machine’ stomach I usually have and try to help the acid reflux reaction (even though I don’t have reflux! Weird!)

I also have a Mast Cell Activation Disorder (MCAD). This causes lots of symptoms including reactions to foods, smells, exercise and complete exhaustion.

HSD and MCAD combined with severe endometriosis (and adhesions on my bowel and bladder) make my GI system a whole world of pain. High FODMAP foods can make my symptoms from the above worse. What fun eh?

In my last post I talked in more detail about what the low FODMAP diet is you can read it here: Gluten-Free and Vegan and Low FODMAP

How Do I Start the Low FODMAP Diet?

A low FODMAP diet is very difficult to do on your own and it’s more challenging to do a Gluten-Free and Vegan and Low FODMAP diet. It involves cutting out significant food groups and it is difficult to understand at first. In the UK you are advised to only do this under the direction of a dietitian.

Additionally you only do a low FODMAP diet for a month (or slightly longer if directed) before starting to reintroduce FODMAP foods to identify what you are most sensitive to (if any!).

If you think a low FODMAP diet might be helpful for you, talk to your GP or medic who can refer you to a dietitian who can work with you to get this right.

Low FODMAP Diet and the Long Term

My journey to a low FODMAP diet was long a tortuous but ultimately helpful. That’s not to say it’s some kind of miracle cure. Understanding low FODMAP is one tool in my toolbox to manage my health (I was going to go into an analogy with hammer and smashing things up but that might not be helpful!).

It’s incredibly helpful for me to understand the effect high FODMAP foods have on my and my GI system. Sometimes, when I’m having a hard time GI-wise, I reset and go back to a low FODMAP diet for a very short time. I find this helpful to manage symptoms that have become out of control (when everything I eat causes me problems and leaving the house is a challenge!). I do it only for a week or two and then start to reintroduce foods again.

However, there are some high FODMAP foods to usually avoid (if I can). I avoid alliums as much as I can (this isn’t always possible, especially when eating out) and I know what to expect when I eat them. It’s just not worth it! I also avoid apples, peaches, pears etc. as I really can’t bear the effect on me. Interestingly as a child I noticed the effect pears had on me so this is something that’s been with me all my life.

Understanding FODMAPs is hugely beneficial for me. Understanding what they are and how they act means I can manage them much better in my diet and understand the impact they might have on me. I know the impact they will have on me if I eat a little (or too much) high FODMAP food. Being informed means I can make a choice.

Low FODMAP is not a diet for life and it’s not something you should embark upon without the support of a dietitian. Understanding FODMAPS means you might be able to manage your FODMAP intake and therefore your symptoms better. If the low FODMAP diet works for you it’s very, very positive.

How Do I find A List of Low and High FODMAP Foods

If you are doing the low FODMAP diet under medical supervision and want more info there are lots of resources to help you on a low FODMAP diet. I’ve also produced a handy cheat-sheet with a quick reference to high and low FODMAP foods to help you.

Low FODMAP is relatively new and foods that are low or high FODMAP are still being identified to the available lists are not comprehensive at all. Low FODMAP is a work in progress…

***GET YOUR GLUTEN-FREE AND VEGAN AND LOW FODMAP CHEAT SHEET BY CLICKING HERE***

Gluten-Free, Vegan and Low FODMAP Recipe Ideas

It can seem incredible daunting if you are gluten-free and vegan to then make an adjustment to low FODMAP. It isn’t boring but it cab be challenging to work out what is (and isn’t!) low FODMAP. Where on earth do you start? Here are some recipes that helped see me through my early low FODMAP period and through times when I need to reset myself and take out high FODMAP foods as my GI system has gone crazy!!!

Let’s start with a delicious summer soup you can serve chilled (or hot too!). Low FODMAP (and GF + Vegan) summer soup doesn’t come much better than this Carrot and Lemon Soup. So light, so fresh and so tasty. I adore this soup. It’s a really fab light lunch but also amazing for a dinner party opener.
Carrot and Lemon Soup. Gluten-free, vegan

One of my favourite dinner’s in summer is Ratatouille. It’s so easy to make, so seasonal, so cheap and packed full of the colours of summer.⁣ I adore Ratatouille with brown rice. It’s delicious.
Ratatouille. Gluten-Free and Vegan and Low FODMAP. #GlutenFree #Vegan #GlutenFreeVegan. From #FriFran

How about a nice, warm salad? This summer’s been a bit of a washout so far so a warm salad is PERFECT. I adore green beans dry-fried or grilled and who doesn’t love a good potato? (Especially as Jersey Royals are still just about around!) One of my favourite warm salads is Spicy, Grilled Green Bean and Potato Salad. Jersey Royal potatoes are a summer flash in the pan (and work so well with this salad but you can use any small, slightly waxy potato instead)!
Spicy, Grilled Green Bean and Potato Salad - gluten-free, vegan

I have a massively sweet tooth so, I can’t share recipes with you without sharing one of my favourite low FODMAP sweet treats. Uber Rich Chocolate and Strawberry Brownies are very easy and super delicious. Gooey, chocolatey, packed with sweet strawberries and topped with melted chocolate these brownies are fabulous.
Uber Rich Chocolate and Strawberry Brownies - Gluten-Free, vegan

Are you low FODMAP? What was your journey to low FODMAP? Drop a comment below or ping me on social media! 🙂
***GET YOUR GLUTEN-FREE AND VEGAN AND LOW FODMAP CHEAT SHEET BY CLICKING HERE***

My Journey to a Low FODMAP Diet #GlutenFree #Vegan #lowfodmap #GlutenFreeVegan. From #FriFran

Gluten-Free and Vegan and Low FODMAP

I know all about the low FODMAP diet and how useful it can be if you have gut issues. Doing the low FODMAP diet can be challenging but if you’re Gluten-Free and Vegan and Low FODMAP it’s even more challenging. Here’s my low-down on FODMAPs and your free low FODMAP cheat-sheet!

Gut health is very important and with more research, more links are found between gut health and our wider health. I’ve had gut problems for many years and have tried all sorts of medically monitored diets and treatments. My gut problems improved with the low FODMAP diet but I need to check myself every so often when I slide back to eating things I know make me sick.

Firstly – What Are FODMAP Foods?

FODMAP stands for

  • F Fermentable
  • O Oligo-saccharides (fructans and galacto-oligosaccharides)
  • D Di-saccharides (lactose)
  • M Mono-saccharides (fructose)
  • A And
  • P Polyols (sugar alcohols)

But what the hey do those words mean???

In really simple terms FODMAPs are fermentable carbohydrates.

The fermentable bit is, as you’d guess, things that ferment in your stomach… Produce gas and other such helpful things.

Fructans are chains of the sugar fructose that vary in length. Fructans are poorly absorbed carbohydrates (by everyone). We can’t break them down in the small intestine. Sources of fructans include wheat and rye, lots of fruit and vegetables and ingredients added to foods such as oligofructose or inulin – sometimes called ‘prebiotics’.

Galacto-oligosaccharides (AKA GOS) are chains of the sugar galactose that vary in length. Again these are carbohydrates that are poorly absorbed by everyone. We cannot break them down in the small intestine. Sources of GOS include pulses and legumes such as chickpeas and lentils (two things I love! PAH!).

Lactose is a disaccharide (a double unit sugar) found in animal milk – as it isn’t vegan and so I’ll say no more.

Fructose is a sugar made up of a single unit (AKA a monosaccharide). Fructose can be poorly absorbed by some people. Sources of fructose include fruit and fruit juice, honey and agave. Interestingly glucose is another single unit sugar that is easily absorbed and can help with the absorption of fructose when eaten at the same time.

Polyols are sugar alcohols. These are poorly absorbed carbohydrates in many people. Sorbitol, xylitol and mannitol and the most well known. Major sources of polyols include fruits and vegetables, anything labelled sugar-free such as mints and chewing gum. Polyols cause significant issues for me!!!

So Why Do Some People Have to Avoid High FODMAP Foods?

The gut is super important in delivering nutrients to your body and maintaining your health. Many people experience experience gut (gastrointestinal tract) problems that are often attributed to ‘Irritable Bowel Syndrome’ AKA IBS. (More on IBS later). Gut problems present as diarrhoea, constipation, bloating, abdominal pain, cramps and wind. These symptoms can also occur in people who have other conditions such as Inflammatory Bowel Disease (IBD) such as Crohn’s Disease or Ulcerative Collitis, coeliac disease and bowel cancer.

So, if you have any gut problems you need to get to the bottom of them by visiting your GP.

Dietary changes can have a very positive impact on people with gut issues and a low FODMAP diet is one of the options. Your GP and dietitian can suggest a plan and work with you it.

A low FODMAP diet can help some people with gut issues identify FODMAPs that may cause them issues, avoid them and therefore reduce symptoms.

Back to IBS. I don’t think anyone should ever accept a diagnosis of IBS. I think it is used as a catch-all, can’t be bothered to work it out, lazy, diagnosis for people with significant issues. The above conditions (excluding IBS) that can cause gut problems are not an exhaustive list, there are many more. It’s too easy for doctors to diagnose IBS without really working out what’s wrong and IBS really isn’t a helpful diagnosis. IBS is also not taken seriously.

Don’t want to read the whole post? Just want the Cheat Sheet?
***GET YOUR GLUTEN-FREE AND VEGAN AND LOW FODMAP CHEAT SHEET BY CLICKING HERE***

How Do I Start the Low FODMAP Diet?

A low FODMAP diet is very difficult to do on your own and it’s more challenging to do a Gluten-Free and Vegan version of the Low FODMAP diet. A low FODMAP diet involves cutting out significant parts of several food groups and it is difficult to understand at first. In the UK you are advised to only do this under the direction of a dietitian.

Additionally you only do a low FODMAP diet for a month (or longer if directed) before starting to reintroduce FODMAP foods to identify what you are most sensitive to (if any!).

If you think a low FODMAP diet might be helpful for you, talk to your GP or family doctor who can refer you to a dietitian who can work with you to get this right.

How Do I find A List of Low and High FODMAP Foods

If you are doing the low FODMAP diet under medical supervision and want more info or ideas there are lots of resources to help you on a low FODMAP diet. I have also produced a cheat-sheet with a quick reference to high and low FODMAP foods to help you. (As you might guess from the photo, potatoes are low FODMAP!).

Low FODMAP is relatively new and foods that are low or high FODMAP are still being identified to the available lists are not comprehensive at all. Low FODMAP is a work in progress…

***GET YOUR GLUTEN-FREE AND VEGAN AND LOW FODMAP CHEAT SHEET BY CLICKING HERE***

Gluten-Free and Vegan and Low FODMAP

I hope that helps you understand a little more about FODMAPs. A low FODMAP diet is something I found useful and I had a very supportive and helpful dietitian who understood how to be low FODMAP and vegan and gluten-free. I’d avoided onions and garlic (and I knew I had terrible problems with sorbitol and sugar-free friends) in the past as I always felt terrible but this firmly established that these foods were not for me!!! Although low FODMAP helped me it isn’t a cure or a panacea. It’s one thing that helps me but I still struggle sometimes (I have other issues that affect my gut). I tend to drift a little with foods I know cause me grief or if I’m eating out I’ll throw caution to the wind and have something that has onion or garlic in because there’s no other option – and I feel it! I REALLY FEEL IT! Eating out if your on a low FODMAP diet is hard, really hard.

Do you have any helpful low FODMAP tips or recipes? Drop a comment below or ping me on social media! 🙂
***GET YOUR GLUTEN-FREE AND VEGAN AND LOW FODMAP CHEAT SHEET BY CLICKING HERE***

Gluten-Free and Vegan and Low FODMAP. #GlutenFree #Vegan #GlutenFreeVegan. From #FriFran