Low FODMAP All-Butter Flapjacks (makes 24)

Low FODMAP All-Butter Flapjacks by The Fat Foodie

I’ve posted a recipe for flapjacks before in the form of my Iron-Rich Flapjacks which are fairly low fat and are filled with delicious low FODMAP dried fruits, nuts and seeds, but although those flapjacks are nice, sometimes all you want is a butter-enriched simple flapjack which celebrates the incredible ingredients which are butter and oats.

(The recipe for my Iron-Rich Flapjacks can be found here: https://thefatfoodie.co.uk/2018/01/07/iron-rich-flapjacks-makes-20/).

I have no shame in telling you that this is a very plain, yet classic, recipe for all-butter flapjacks and it’s a real fall-back biscuit in my house due to its tastiness and ease of baking.

Butter, in and of itself, is low FODMAP in portions of 19g or less per serving which makes these All-Butter Flapjacks a low FODMAP biscuit. In fact, butter doesn’t actually contain FODMAPs. However, all forms of fat have the potential to increase gut motility (i.e. make you poop faster/more frequently), so if you’re sensitive to fats, I’d advise you to stick to the recommended low FODMAP portion size of 1 serving.

These low FODMAP All-Butter Flapjacks are rich, indulgent and extremely delicious while adding valuable insoluble fibre to your diet. If that’s not nutritionally celebrating the best of both worlds I don’t know what is!


500g gluten-free oats

130g salted butter

130g brown sugar

4 tbsps golden syrup


Preheat your oven to 200C/180C Fan/400F/Gas mark 6 and line a large tin or high-sided baking tray with greaseproof paper.

Put a saucepan over a medium heat and melt the butter and syrup together until combined.

Add the brown sugar and stir until dissolved.

Measure the oats into a large bowl and then pour over the syrup mixture and mix well until all of the oats are coated.

Pour the oats into the baking tin, press them down until they are level and then bake them in the oven for 25-30 mins until golden brown.

Leave them to cool down a bit and then cut them into 24 portions before serving.

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Blueberry Buckwheat Pancakes (serves 2-4)

Blueberry Buckwheat Pancakes by The Fat Foodie

I created this recipe for Blueberry Buckwheat Pancakes because, as I mentioned in my last blog post, at the end of last year FODMarket UK (https://fodmarket.co.uk/) offered to gift me some low FODMAP products in exchange for reviewing them on my website and one of the products I decided to ask for was a box of buckwheat flour, which they’ve recently begun to stock in their online shop.

(I should add that I’m not being paid for reviewing this product and I don’t have an affiliate link for this product with FODMarket either.)

Clearspring Organic Buckwheat Flour

For all that its name contains the word ‘wheat’, it’s actually a gluten-free grain which has a whole range of uses in the culinary world. I’ve wanted to try cooking with buckwheat for quite some time, not because it’s gluten-free, but because it is renowned for its naturally nutty taste and I’m pleased to say that I wasn’t disappointed in the slightest.

The recipe I list below makes four generously-sized buckwheat pancakes which can either serve two people or four. I served my partner and I two each for breakfast though and we both agreed that one was quite sufficient, especially when served with fruit on top.

The blueberry buckwheat pancakes are a bit drier than a standard gluten-free pancake, but they’re infused with a delicious nuttiness throughout which complements the syrup and fruit you choose to serve with them. Quite frankly, we enjoyed every mouthful!

You can buy this buckwheat flour from https://fodmarket.co.uk/ and they offer a flat delivery fee of £3.49 or free delivery with orders over £50. Personally, I think that’s pretty reasonable especially if you were going to be stocking up your cupboards to ensure you’re all set to embrace the low FODMAP diet. If you do go ahead and buy this buckwheat flour (or you make these buckwheat pancakes) I’d love to know what you think!

Blueberry Buckwheat Pancakes by The Fat Foodie


50g blueberries

200g buckwheat flour

2 tbsps white sugar

1 tsp baking powder

1/2 tsp bicarbonate of soda

2 eggs (or 1 tbsp chia seeds soaked in 2 tbsps of water for half an hour)

150ml lactose-free milk (or non-dairy)

1 tsp vanilla extract

1 tbsp butter (or non-dairy) and 1 tbsp vegetable oil (for frying)


Simply place all of your ingredients (except the butter and oil) into a large jug and whisk together until fully combined.

Place a non-stick frying pan over a medium heat and add the butter and oil. (The inclusion of the oil stops the butter from burning.)

Once the butter has melted add a quarter of the pancake mixture into the centre of the frying pan and allow it to cook until lots of bubbles have formed on the top.

Gently, but quickly, flip the pancake over and cook until both sides are golden brown. Repeat with the rest of the pancake mix until you’ve used it all up.

Serve with maple syrup (50g/2 tbsps per person is a low FODMAP serving) or golden syrup (7g/1 tsp per person is a low FODMAP serving) and low FODMAP fruit, such as oranges, satsumas, grapes or up to 150g of kiwi fruit per person. (As always, check low FODMAP serving sizes with the Monash app.)

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FODMarket’s Balti Kit

Beef Balti by The Fat Foodie

I made this slow cooked Beef Balti because towards the end of last year I was contacted by https://fodmarket.co.uk/ to see if I would like to test a few of their low FODMAP products and review them on the blog. Obviously I was thrilled to be given the opportunity, so I jumped at the chance to request a Curry On Balti curry kit, a box of buckwheat flour, a gluten-free white loaf bread mix, and a gluten-free pizza base mix. They generously sent me these products and I couldn’t resist making the Beef Balti the following day!

In case you don’t know, a balti is an Indian curry which is said to originate from Birmingham and it can be made with any meat or seafood you fancy. Most baltis are generally cooked quite quickly in the style of a stir-fry, but I always think that beef responds well to being slow cooked, so I decided to let mine putter away in my slow cooker throughout the day.

This Curry On Balti kit from https://fodmarket.co.uk/ is low FODMAP, thanks to the absence of any onion or garlic, and is made from a blend of Sea Salt, Turmeric, Paprika, Ginger, Coriander, Chilli, Fenugreek Leaves, Cumin, Cinnamon, Black Pepper, and Cloves.

You might expect me to give a glowing review of this balti mix because I received the kit for free, but please believe me when I say without bias that this is probably one of the most authentic (and delicious) pre-blended spice kits I’ve ever cooked with. It has just the right levels of each spice it contains and is in no way overpowering. I thought the heat level was just right too, but you can add a bit more fresh or dried chilli to yours, if you like. Equally, you could serve some lactose-free natural yoghurt on the side to dampen the mild heat it contains too.

(I should also add that I’m not being paid for reviewing this product and I don’t have an affiliate link for this product with FODMarket either.)

I’d also like to mention that I loved the fact that the Curry On Balti kit is supplied with FODMAP-specific instructions which enable you to make your curry with FODMAP-safe levels of ingredients, such as tinned chopped tomatoes and chopped bell peppers.

If you’re in the market for really tasty spice mixes which are healthy and have no added ‘nasties’, such as preservatives, colours or flavourings, but are also delightfully low FODMAP then I would highly recommend these Curry On kits. (They also sell Jalfrezi, Korma, Tikka Masala and Pakora kits too.) As I’ve said, you can buy them from https://fodmarket.co.uk/ and they offer a flat delivery fee of £3.49 or free delivery with orders over £50. I think that’s pretty reasonable. If you do go ahead and buy yourself some I’d love to know what you think!

If you’d like some more low FODMAP curry recipes then why not try my recipes for:

Beef Keema: https://thefatfoodie.co.uk/2018/10/31/beef-keema-serves-4-6/

Saag Paneer: https://thefatfoodie.co.uk/2018/11/28/saag-paneer-serves-4/

Vietnamese Vegetable Curry: https://thefatfoodie.co.uk/2018/07/12/vietnamese-vegetable-curry-serve-4-6/

or Lamb Rendang: https://thefatfoodie.co.uk/2018/04/18/lamb-rendang-serves-6/

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