Swede, carrot & Quorn shepherd’s pie

So technically it’s not a “shepherd’s pie” as this would require meat but of course, you can swap the Quorn for beef or lamb. Although this recipe is a twist on the traditional dish, it still maintains that warming, delicious, comforting taste that you get from the potato mash and meat alternative.

Ingredients

  • Garlic infused oil or alternative oil
  • 4 carrots – 1 finely chopped to go within ‘sauce’
  • 3 celery sticks
  • 1 swede, chopped
  • 400g Quorn mince
  • Handful fresh herbs
  • 2 tablespoons tomato paste
  • Heaped teaspoon of Marmite dissolved in 1/2 pint boiling water
  • 2 teaspoons of corn flour, melted in 1 tablespoons of cold water

QuornMethod

  1. Cook the chopped carrots and swede in boiling water until soft
  2. Meanwhile, cook celery in sunflower or garlic infused oil. Add the finely chopped carrot
  3. After 5 minutes, add Quorn mince, tomato paste, herbs, salt & pepper
  4. Cover with the Marmite ‘stock’ and corn flour mix
  5. Cook for approximately 30 minutes until stock has reduced to a gravy
  6. Drain swede and carrot. Mash with a little bit of dairy-free butter
  7. Add mix to the oven dish and cover with mashed vegetables
  8. Bake in the oven for 50 minutes
  9. To finish off, pop under the gril for approximately 10 minutes to allow the top to go crispy

Quorn

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Low FODMAP pesto

It is near impossible to buy pre-made pesto when following the low FODMAP diet as most contain cashews or garlic. But making your own is pretty simple and also means that delicious ingredients can be added to make the flavours more intense.

Ingredients

  • Handful parmesan cheese, grated
  • Handful pine nuts, chopped
  • 2 handfuls basil, chopped
  • Olive oil
  • Salt and pepper

Method

  1. Using a pestle and mortar, pound the basil and pine nuts together along with a sprinkle of salt and pepper
  2. Add half the parmesan, stirring into the mix
  3. Add a splash of olive oil and continue to stir
  4. Add the remaining cheese, pouring slightly more oil into the bowl and stir
  5. Taste the pesto to see if you are happy with the flavour. Lemon juice or chilli flakes can also be added to provide a more intense flavour

 

pesto

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Turkey & Bacon Courgetti

I absolutely love this dish as it’s bursting with so much flavour. The smokeyness from the bacon along with the chilli work really well. Replacing pasta with courgetti makes the dish super healthy as well as removing that after-eating bloated feeling.

Suggestion – double the meat portions and keep half aside to have on a salad for lunch the next day

Turkey & Bacon Courgetti

Ingredients:

  • 1 large courgette, spiralized into courgetti
  • Handful spinach
  • 50g sliced red pepper
  • 100g tomato, chopped
  • 150g aubergine, chopped
  • Turkey breast (100g)
  • 2 slices smoked bacon (50g)
  • Squeeze of tomato purée
  • Teaspoon flaxseed/linseed
  • Teaspoon parsley (dried or fresh)
  • Teaspoon chilli flakes
  • Teaspoon coconut oil

Method:

  1. Melt coconut oil and season with parsley, chilli, sat and pepper
  2. Slice turkey and bacon into bite-size chunks and add to the pan
  3. Add the aubergine and peppers and cook on a low heat
  4. To allow the meat to remain tender, removed turkey/bacon when cooked but continue to let aubergine and peppers cook. This way they’ll soak up the flavours left in the pan
  5. Add fresh tomatoes and courgetti. Let the tomatoes go squidgy and then add a squeeze of tomato purée
  6. Finish off by adding spinach

Nutritional information: approximately 370 calories

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Gluten Free Wrap Pizza

“Wrap pizzas” are becoming something of a trend as they offer the yummy taste of a pizza but with fewer calories due to less dough. As decent, gluten free wraps are quite hard to come by (I’ve heard great things about Bfree wraps but am yet to find them in an Edinburgh high-street supermarket) I decided that I would have a go at making my own. And the result? Well, I was rather impressed.

gluten free wrap pizza

Ingredients (base)

  • 100g gluten free flour (I use Doves Farm)
  • 15 tablespoons water
  • 1/4 teaspoon salt
  • Oil (sunflower, olive or coconut)

Method – (similar to making a crepe/pancake)

  1. Add flour to a measuring jug and then add the water, stirring as you go. The mixture will need to be reasonably thin to pour so add more water if you think it’s needed
  2. Add 1/4 teaspoon salt and leave to settle for a few minutes
  3. Add oil to a non-stick large frying pan and melt on a high heat so the pan is piping hot
  4. When the pan is hot enough, pour the liquid into the pan so it forms the shape of a pizza base
  5. The mixture will form quite quickly so use a spatula to ensure it does not stick to the bottom of the pan
  6. When you think the dough has formed, carefully and gently flip sides
  7. The mixture may bubble and crack slightly but that’s okay. Just be sure it does not split. It will eventually turn into a sticky dough that is quite light and transparent in colour
gluten free wrap pizza
A slightly burnt pizza base

Ingredients (toppings)

  • 2 large tomatoes, diced
  • Squeeze of tomato paste
  • 40g coconut oil
  • 40g cheddar cheese
  • 40g spinach
  • 50g red pepper
  • 4 slices of aubergine
  • 2 slices of parma ham
  • 2 slices of ham

Method

  1. Pre-heat the oven to 170 degrees so it’s ready for the gluten free wrap pizza
  2. Add coconut oil to a frying pan and cook aubergine and peppers on a medium heat
  3. When nearly cooked, add the 2 diced, fresh tomatoes and cook until squidgy
  4. Add a squirt of tomato paste along with any salt, pepper or herbs you wish to add. When the sauce looks ready, remove from the heat and smooth onto the pizza base
  5. Sprinkle the cheese on top along with your sliced ham and decorate with the spinach
  6. Add to the oven for 10-12 minutes until the cheese has melted and the base has turned slightly crispy

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