Cod and Potato Traybake (serves 4)

Cod and Potato Traybake by The Fat Foodie

This Cod and Potato Traybake is one of those all-in-one traybake dinners that are really handy for weekday meals. Aside from prepping the vegetables there’s actually very little work involved in making it because the oven does the work for you.

I like to use cod for this traybake because it holds its shape well upon cooking and I feel that the delicate flavour of the fish allows the vegetables to sing, but feel free to substitute cod for any other fish you prefer.

I sometimes feel a bit bored with eating meat throughout the week, so a meal based around fresh fish makes a delightful change. Particularly one which is so easy to make!

I use a mixture of new potatoes, bell peppers and tomatoes for my roasted vegetables, but you could add other vegetables to suit your own tastes too. For example, whole broccoli florets and green beans are very tasty roasted (both are low FODMAP up to 75g per serving) and I never tire of the natural sweetness that can be found in roasted carrots.

I like to make a quick tartare sauce to accompany my traybake which is simply made by mixing chopped gherkins and capers into mayonnaise and then squeezing a little lemon juice into it. A sprinkling of dill never goes amiss in the mayo either.

If you’d like a low FODMAP fish dish for dinner I’d highly recommend this Cod and Potato Traybake. It’s tasty, filling and can be made in under an hour. What more could you need during the week?

Ingredients:

600g new potatoes (thinly sliced or diced)

1 red bell pepper (cut into bite-sized pieces)

1 green bell pepper (cut into bite-sized pieces)

4 tbsps green spring onion tips

4 common tomatoes (diced)

4 tbsps olive oil

1 lemon (sliced)

4 cod fillets

Method:

Preheat your oven to 200C/180C Fan/400F/Gas mark 6 and have a large baking tray to hand.

Prepare the vegetables as directed and then coat them in the oil and season with salt and pepper.

Roast the vegetables for 35-40 mins until the potatoes are soft and then place the cod fillets on top and sit the lemon slices on top of the fish.

Bake in the oven for 6-8 mins until the fish is cooked to your liking and then serve.

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Fody Foods Competition!

Fody Foods Dark Chocolate, Nuts & Sea Salt Bars

Some time ago Fody Foods contacted me to see if I’d like to try their new Dark Chocolate, Nuts and Sea Salt snack bars and I quickly took them up on the offer. However, they most generously also gifted me a whole box of their bars, so that I could offer them as a competition prize for UK readers on my Facebook page!

I’m really excited to offer you a chance to win a whole box of Fody Foods’ new Dark Chocolate, Nuts and Sea Salt snack bars!

I’ve tasted them and I think they’re out of this world. I’ll be honest, I’m not a massive fan of the whole sea salt and chocolate combination, but I really like it in these because they’re not overly salted. In fact, I think the levels of sweet to salty are just right.

I also love the fact that they’re packed full of almonds, peanuts and walnuts because the high protein content of the bars keeps hunger at bay for ages! They’ve been tested by Monash and one bar is certified as a low FODMAP serving.

If you live in the UK and you’d like a chance to win this box of
Dark Chocolate, Nuts and Sea Salt snack bars just head over to my Facebook page and like and share the competition post. The winner will be chosen at random on Sunday the 3rd of March 2019.

Terms and conditions:

Competition only open to UK entrants.

No cash alternative to prize.

No responsibility is taken for the consumption of the bars. Note that the bars are listed as containing: Nuts – almonds, peanuts and walnuts; Soya; May contain Milk; Egg and other Tree Nuts. See picture below for full ingredients list.

Entrants must successfully like and share The Fat Foodie competition post on Facebook within the allocated timeframe. If these conditions are not met their entry is deemed invalid.

Ingredients listing for bars.

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Chicken Coconut Curry (serves 4)

Chicken Coconut Curry by The Fat Foodie

Some time ago I’d been visiting my young granddaughter and needed to make her some dinner. Her Dad always has a brilliantly stocked pantry that’s full of herbs and spices and he’d also left plenty of healthy and nutritious ingredients in the fridge too, so after assessing what I had to play with I came up with this Chicken Coconut Curry.

This Chicken Coconut Curry was going to be served to a toddler therefore, it couldn’t be too spicy overall, so I made it a creamy and aromatic curry instead. It’s delicately flavoured with mild garam masala spice and toasted cumin seeds, all of which is enhanced by the warming effect of fresh ginger.

This Chicken Coconut Curry makes a delicious dairy-free alternative to traditional cream and ground almond-based kormas, but without the horrible effects it has for IBS sufferers. It’s light, fresh and very delicious.

Ingredients:

3 chicken breasts (diced)

1 tbsp oil

1 tsp cumin seeds

2 tsps garam masala

The seeds of 6 cardamom pods (husks discarded)

20g fresh minced ginger

30g green spring onion tips

60g mangetout (cut into bite-sized pieces)

100g tinned baby corn on the cobs (cut into bite-sized pieces)

240ml tinned coconut milk

160ml lactose-free cream or non-dairy cream

2 tbsps cornflour mixed into 2 tbsps cold water

1 low FODMAP chicken stock cube

Rice (to serve)

Method:

Heat the oil in a saucepan over a medium heat and add the spices and fry for 2-3 mins to release the aromas.

Add the diced chicken and fry for 6-8 mins before adding the coconut milk, cream, stock cube and vegetables. Simmer until the chicken is fully cooked.

Add the cornflour mixture and stir through until the sauce has thickened. Serve with boiled rice.

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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!

Ingredients:

500g gluten-free oats

130g salted butter

130g brown sugar

4 tbsps golden syrup

Method:

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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