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Some recipes which avoid common trigger foods

To help you avoid these trigger foods we have come up with some recipes which avoid common trigger foods, we hope you like them!

Gluten and dairy-free Fish & Sweet Potato Chips (serves 2)

Ingredients for Fish

  • 75 mL soya milk
  • 120 mL warm water
  • 150 g plain gluten-free flour
  • 1 tsp of gluten-free baking powder
  • 1 pinch of salt
  • 2x 130 g fillets of white fish (e.g. whiting or haddock)
  • Sunflower oil

Ingredients for Sweet Potato

  • 2-3 medium size sweet potatoes, wash well and dried with a cloth
  • 1x tsp sweet smoked paprika
  • 100 mL olive oil

Preparation Instructions for the fish

  1. Mix the warm water and soya milk together in a large mixing bowl.
  2. In another bowl sieve the flour and baking powder together then add to the water and soya milk mixture.
  3. Whisk together until the batter has the consistency of a pancake batter.
  4. Pour the sunflower oil into a deep fat fryer heat it to 190 °C, alternatively you can use a large frying pan.
  5. Lightly season the fish on both sides.
  6. Dust each fish fillet in a little of the extra flour, then dip into the batter and allow any excess to drip off. Holding one end, lower the fish into the oil being (very carefully you don't get splashed).
  7. Cook for 5-6 minutes or until the batter is golden and crisp.
  8. Remove from the fryer or pan, place on a cloth or paper to absorb any excess fat leave for one minute to drain.

Season again and the fish is ready to serve

Preparation Instructions for the sweet potatoes

Preheat the oven to 200 °C

  1. Chop the potatoes in to 8 chunks.
  2. Season with the paprika and salt, then leave for 10 minutes.
  3. While you are waiting heat the oil in a good size roast tray in the oven.
  4. Add the chips to the warm oil in the roasting tray, after 15 minutes move the chips around the tray to give an even colour.
  5. Cook for 25-35 minutes or until golden brown.
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Gluten-free Rosemary Pizza with Caramelised Topping

Ingredients – For the Pizza Base (makes x 4 small pizzas)

  • 650 g gluten-free flour
  • 7 g sachet of quick yeast
  • 1 tbsp sea salt
  • 25 mL extra virgin olive oil
  • 3 tbsp rosemary, chopped
  • 50 mL warm soya milk
  • 325 mL warm water

Ingredients - For the topping

  • 4 tsp olive oil
  • 2-3 medium size fennel bulbs, thinly sliced
  • 3 tbsp toasted pine nuts
  • 3 tbsp maple syrup
  • 3 tsp fennel seeds
  • 1 handful of cherry tomatoes, cut in half
  • 1 handful of baby spinach leaves
  • Salt

Preparation Method

  1. To make the dough sift the flour and mix it with the yeast, sea salt and rosemary in a large mixing bowl.
  2. Add the olive oil and warm soya milk. Slowly add the warm water, mixing well to form a dough.
  3. Turn the dough out onto the work surface (slightly dusted with flour). Knead for about 6-7 minutes, the dough should become smooth and elastic. Place into a bowl large enough for it to grow three times it size, cover with a damp cloth and prove for 1½ -2 hours.
  4. When the dough has grown three times it size knock it back and knead for 2-3 minutes, roll into a ball and leave again for 30 minutes to rise again.

Preheat the oven to 200 – 250 °C

  1. To make the topping, heat the oil in a frying pan. Slowly start to fry the fennel on a medium heat until it starts to turn golden brown. Add the maple syrup, a pinch of salt, fennel seeds, toasted pine nuts and cook for 2-3 minutes until the fennel is caramelised and soft. Finally add the spinach leaves and toss again.
  2. Divide the dough into five balls and roll each out onto a lightly floured work surface until roughly 20 cm in diameter.
  3. Spread the topping evenly on the pizza bases add the 1/2 cherry tomatoes and lightly press into the pizza.
  4. Place the pizzas in the oven and bake for about 5-7 minutes or until the bases become crisp and golden-brown.
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Lemongrass and Chicken Curry (serves 4)

Ingredients

  • 1 lemongrass stalk, crushed & chopped
  • 2 garlic cloves, crushed
  • 1 red onion, chopped
  • 4 tbsp coconut milk
  • 2 tbsp vegetable oil
  • 1 tbsp desiccated coconut
  • 1 tbsp curry powder
  • 400 g of free-range skinless chicken breasts
  • 1 tin of coconut milk
  • 100 g soya yoghurt
  • 50 g toasted flaked almonds
  • 10 coriander leaves

Preparation Method

Marinade (the day before)

  1. Chop the lemongrass stalks, garlic and onion then blitz them together in a food processor together with the coconut milk, oil, desiccated coconut and curry powder to form a paste.
  2. Cut the chicken breasts into four pieces and place them in a large bowl, coat them with the marinade and leave in the fridge overnight.

Curry (the next day)

  1. Fry the chicken on a medium heat with a little vegetable oil.
  2. Cook gently for 10-12 minutes then add the tin of coconut milk and the yoghurt.
  3. Cook gently for a further 15-20 minutes.
  4. Just before serving, stir through toasted almonds and coriander leaves.

Serve with fluffy boiled rice.

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Wheat-free Flax seed bread (serves 6)

Ingredients

  • 500 g chickpea flour
  • 2 tsp quick-dried yeast
  • 1 ½ tsp salt
  • 1 tsp soft butter
  • 2 tbsp flax seeds
  • 2 tbsp pumpkins seeds
  • 2 tbsp sesame seeds
  • 2 tbsp toasted hazelnuts, crushed
  • 100 g raisins
  • 100 g oats, toasted
  • 55 g soya margarine

Pre-heat the oven to 220 °C

Preparation Method

  1. Place the flour, yeast, salt and butter in a bowl and mix together.
  2. Make a dip in the centre of the flour, add 300 mL of warm water and bring the dough together (you may need a little more water) work the dough for 3-4 minutes.
  3. Place a cloth over the bowl a leave somewhere warm to prove, it should double in size.
  4. Add all the seeds, hazelnuts, raisins, toasted oats and soya margarine to the dough, fold together and dived the dough into two.
  5. Place in two baking tins that have been buttered and lightly floured.
  6. Leave to prove for 25-30 minutes
  7. Bake for 30 minutes until it is golden brown in colour.
  8. Turn out of the tins & leave to cool for 30 minutes before serving.
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Dairy and Gluten-free Chickpea Pancakes (serves 2)

Ingredients

  • 1 egg
  • 175 mL soya milk
  • 2 tsp olive oil
  • 80 g fine chickpea flour

Preparation Method

  1. Whisk the egg and milk together then add the olive oil.
  2. Sieve in the chickpea flour and mix together, leave to rest for an hour.
  3. Add a little olive oil to a pre-heated pan on a medium heat.
  4. Pour in a small ladleful of the batter. Roll the batter in the pan to insure you get a nice thin pancake. Fry for 30-50 seconds on one side then turn (or flip!) over and fry again for 30 seconds.

Serve these with mackerel, smoke salmon or fruits and yogurt for a tasty snack.

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Dairy & Wheat-free Custard Tart (serves 6)

Custard Tart Mix

  • 200 mL soya milk
  • 3 whole eggs
  • 3 egg yolks
  • 2/3 cup maple syrup

Pastry Dough

  • 200 g gluten-free flour
  • 55 g white sugar
  • 50 g soya margarine
  • 50 g Trex (solid margarine)
  • 1 egg

Custard Tart Mix

  1. In a large bowl whisk together the milk, eggs and egg yolks.
  2. Add the maple syrup slowly and put to one side while you make the pastry.

Pastry Dough

  1. Sift the flour into a bowl and add the sugar.
  2. Add the margarine and rub the fat into the flour until you have a mixture that resembles coarse breadcrumbs.
  3. Bring the mixture together to form a dough, adding extra flour if the mixture is too wet, or some water if it is too dry, a little at a time.
  4. Leave the pastry to rest in the fridge for 30 minutes.
  5. Roll out the pastry dough to approximately 30 cm in diameter, this will be enough to line a 20cm tart case. Press the dough well into the bottom and sides of the tin and pinch together to patch any gaps with the dough trimmings.
  6. Leave a little overhang pasty as the pastry may shrink a little when cooking.
  7. Fit a large sheet of foil into the pastry case bring it well up the sides fill with baking beans, chill for 20 minutes whilst the oven preheat the oven 180 °C.
  8. Bake the pastry case blind for 12 to 15 minutes to just set remove the foil and beans return to pastry case to the oven to bake for 5 minutes more. Trim the top of the pastry case level with the tart case using a very sharp knife then set aside to cool.
  9. Reduce the oven temperature to its lowest setting ideally 100 ° C (allow about 20 minutes for the temperature to fall).
  10. Check the pastry for any cracks, now slowly pour the mixture into the tart case and bake for 35 minutes, the filling should still be quite soft.

Leave to cool and serve.

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Gluten-free Lasagne (serves 4-6)

Bolognese Sauce Ingredients

  • 2 carrots, peeled
  • 2 red onions, peeled
  • 2 cloves of garlic, peeled
  • 2 sticks of celery
  • 2 tbsp olive oil
  • ½ a bunch of fresh thyme
  • 500 g quality British beef mince
  • 100 mL good, full flavour red wine
  • 1 gluten-free beef stock cube
  • 2 tins of plum tomatoes
  • Pinch of sea salt
  • Freshly ground black pepper, to taste
  • 8 gluten-free pasta sheets

Bechamel Sauce Ingredients

  • ½ L semi-skimmed milk
  • 30 g unsalted butter
  • 25 g gram flour
  • 25 g corn flour
  • 70 g strong cheddar cheese

Bolognese Sauce

  1. Finely chop the carrots, onions, garlic and celery, then fry them on a medium heat, in a little olive oil until they are soft and golden brown.
  2. Turn the heat up, stir in the beef mince and cook for around 6-8 minutes, or until it has fully browned.
  3. Add the thyme, wine and crumble in the stock cube, stirring continuously until the liquid has completely reduced.
  4. Add the plum tomatoes and bring to the boil.
  5. Reduce to a simmer, cover with a lid and cook for 45 minutes to 1 hour, then remove the lid and continue cooking until thickened and reduced.

While the Bolognese sauce is cooking, preheat the oven to 180 ºC and begin to cook the Bechamel sauce.

Bechamel Sauce

  1. Melt the butter in in a medium pan over a low heat.
  2. Add the flours and stir until blended.
  3. Slowly add the milk, stirring continuously until a smooth and thickened.
  4. Add the cheddar cheese leaving a little for later.

Assemble the lasagne in a large swallow dish by creating layers of Bolognese sauce, gluten-free pasta and Bechamel sauce. Finish with Béchamel sauce and sprinkle the remaining cheese on top.

Cook for about 45 minutes, when the lasagne is golden brown on top it is ready to serve.

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Sugar, lactose and gluten-free chocolate soup (serves 4)

Ingredients

  • 110 g 100% cocoa powder or cocoa nibs
  • 20 g xylitol
  • 50 g unsalted butter
  • 2 egg yolks
  • 2 egg whites
  • 150 g lactose-free double cream

Preparation method

  1. Pre-heat the oven to 110 ºC
  2. Melt the butter over a pan of hot water, add the cocoa powder and xylitol while stirring.
  3. Once melted take off the heat and whisk together until smooth, then add the egg yolks and continue whisking.
  4. Whisk the egg whites until they are white and firm.
  5. Whisk the double cream until it is semi whipped.
  6. Combined the chocolate mix and egg whites together, then fold in the cream.
  7. Divide the mixture into four ramekins or until they are approximately 3/4 full.
  8. Cook for 9 minutes and serve.
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Gluten, dairy and sugar-free Harissa Prawns and Watermelon Salad (serves 2)

Ingredients

Harissa Paste

  • 2 red peppers
  • 3 red chilis
  • 1 tbsp tomato puree
  • A bunch of herbs such as coriander and parsley (no stalks)
  • 100–150 mL rapeseed oil

Salad

  • 100 g unsalted cashew nuts
  • 1 tbsp sesame seeds
  • 10 raw prawns
  • 350 g watermelon, seeds removed, cut into chunks
  • 1 bunch of spring onions, finely sliced
  • 3 handfuls baby spinach
  • Sesame oil
  • Freshly ground black pepper, to taste

Preparation method

Pre-heat the oven to 180 ºC

Harissa Paste

  1. Roast the red peppers, once fully cooked remove all seeds and blacken skin and roughly chop.
  2. Remove the seeds from the chilis and roughly chop.
  3. Blitz the red pepper, chili and tomato puree in a bar blender adding the herbs slowly, finally add the rapeseed oil until you have a paste with a similar consistency to pesto.

*You can also use shop bought Harissa paste too.

Salad

  1. Toast the cashew nut and sesame seeds in the oven until golden brown then put them to one side.
  2. Place the prawns and 4 tablespoons of the Harissa paste into a bowl and mix being sure to completely cover all the prawns.
  3. Place the prawns onto a tray and grill for 4-5 minutes, leave to cool for another 5 minutes.
  4. Combine the watermelon, cashew nuts, sesame seeds, spring onions, baby leaf spinach and the warm Harissa prawns in a large bowl.

Season the salad with sesame oil and black pepper and then serve.

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Gluten-free Fish Cakes (serves 4)

Ingredients

  • 150 g mix of fish (salmon, cod & haddock)
  • 200 g mashed potato
  • 1 small onion, peeled & diced
  • 2 tsp chives
  • 2 tsp finely chopped capers
  • 2 tsp gherkins, chopped
  • 50 g gram flour
  • 1 egg, beaten
  • 75 g gluten-free breadcrumbs

Preparation Method

Pre-heat the oven to 200 ° C

  1. Put the fish, the cooled mashed potato, onions, chives, capers and gherkins into a bowl and mix together.
  2. Season with salt and pepper.
  3. Shape the mixture into four large fish cakes.
  4. Place the fish cakes in the fridge for 30 minutes to allow them to firm up.
  5. Put the flour, breadcrumbs and beaten egg into three separate bowls.
  6. Place each fish cake first into the flour and shake lightly, then dip into the beaten eggs and shake off the excess. Finally cover the fish cake in the breadcrumbs.
  7. Place the four fish cakes on a baking tray drizzle with good olive oil on both sides, bake for 10-12 minutes or until golden brown.
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everyone responds differently to different foods

Certain foods may trigger symptoms such as bloating, flatulence and diarrhoea.

By using a food diary and tracking your symptoms you may be able to identify your trigger foods.
Download our Food and Symptom Diary to help with this.

Healthcare professional information

HEALTHCARE PROFESSIONAL INFORMATION

1. Chapman T et al. Drugs 2006;66(10):1371-87.
2. Data on File, Ferring UK Ltd.
3. Kim HJ et al. Aliment Pharmacol Ther 2003;17:895-904.
4. Kim HJ et al. Neurogastroentero Motil 2005;17:687-696.
5. Wong. Dig Dis Sci. 2015 Jan; 60. 2014.

Due to the European Food Safety Authority (EFSA) rulings regarding the use of the terminology "probiotic", we now refer to VSL#3 as a poly-biotic which highlights its combination of 8 different strains and 450 billion bacteria.

VL/1215/2016/UKa

July 2016

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VL/1366/2014/UK(1)