Christmas Roast: The Trimmings!

December 21, 2017

Right, part two of the LowFODMAP, vegan Christmas roast dinner is served! The recipes and video are below. To start though, here are some very practical tips for a successful xmas day. 

 

Recipes below are for: Golden Roast Potatoes & Parsnips, Balsamic- Glazed Carrots, Onion-Free Vegan Gravy, Braised Red Cabbage & Kale and Mustard-Shredded Brussel Sprouts. 

 

Prep Before The Day

 

Chop the vegetables the day before! You can even parboil the potatoes and parsnips the day before and keep them in the fridge. The Nut Loaf can be made several days in advance and you can also make the vegetable stock for gravy in advance. 

 

Over eat On Kinder Foods

 

Let's face it, we're all going to over eat at Christmas. 'Tis the season! But if you're going in for seconds (who am I kidding!?, or thirds...) it's better to go for the super lowFODMAP foods. The upper limit of Brussel sprouts is pretty tight, as is the case for red cabbage and nut loaf. However, there are not really strict upper limits on the potatoes, parsnips, carrots and kale. So indulge in these and they will be less likely to trigger a severe IBS flare-up. 

 

 

Golden Roast Potatoes & Parsnips

[Serves 6. Prep Time: 15 mins. Roast Time: 45-60 Mins. Total = 60-75 Minutes]

 

INGREDIENTS

 

1.5kg(3 lb) potatoes, Maris Piper or Desirée 
6 large parsnips
2 pinches of salt
Ground nut and vegetable oil (50:50 split, enough for a thin layer in the roasting trays you use)
2 tbsp polenta
 

INSTRUCTIONS

 

* For the parsnips, follow the same instructions as the potatoes, just parboil them for 4 minutes, rather than 5-6 minutes. 

 

  1. Preheat the oven to 220°C/425°F/Gas 7.

  2. In a large roasting tin or dish,  pour in enough oil to fill it to ~2mm depth. I like a 50:50 split of vegetable and groundnut oil, but can be swapped if you have allergies etc for another vegan fat of your choice. Place the dish in the oven so the oil can heat up.

  3. Boil the potatoes for 5-6 minutes in lightly salted water, along with a handful of their peel. 

  4. Once parboiled, drain the potatoes into a colander. Put the potatoes back in their saucepan. 

  5. Hold the lid of the pan on and give the potatoes a shake to fluff up the edges. 

  6. Sprinkle on 1 tbsp of polenta and give the potatoes another shake so they are evenly covered. 

  7. Take the dish of oil out of the oven. Very careful place each potato in the oil. It should sizzle. If it doesn't put the oil back in the oven, or risk mushy oil-fill potatoes! 

  8. Once all the potatoes are in, carefully tip dish to one side and spoon the excess oil over them. 

  9. Bake the potatoes in the oven for 45-60 minutes. Make sure you check them every 15 or so minutes and give them a shuffle, turnover and spoon the oil around. 

  10. Once they look beautifully golden, take them out the oven. Transfer to a serving dish, or at least out of the oil, and enjoy! 

Balsamic- Glazed Carrots

[Serves 6. Prep Time: 5 mins. Oven Time: 45 mins. Total = 50 minutes]

 

INGREDIENTS

 

6 large carrots, chopped into sticks

150ml (3/4 cup) water, hot

1 tbsp dark brown sugar

1 tbsp balsamic vinegar

A pinch salt & pepper 

1 tsp olive oil

 

NOTE: if you plan to have extra servings of the carrots and are sensitive to fructose, use less sugar. They will be less glazed, but still taste good with just 2 tsp.

 

INSTRUCTIONS

  1. Preheat the oven to 220°C/425°F/Gas 7.

  2. In a small bowl dissolve the sugar in the hot water.

  3. Add the salt, pepper, oil & balsamic vinegar. 

  4. Lay the carrot sticks out in a deep dish. Pour the sugar water on top, making sure they are evenly covered.

  5. Bake in the oven for 45 minutes, giving them a shuffle every 15 or so minutes. 

Onion-Free Vegan Gravy

[Serves 6. Prep Time: 2 mins. Cook Time: 1+ hours for the stock & 45 mins for the gravy. Total =  ~2 hours] 

 

INGREDIENTS

 

The off-cuts & peels from all the veg you use (but nothing highFODMAP or the brussel sprouts)

spring onion greens
1 litre (1 quart) water

1 tbsp pumpkin seeds
1 tbsp black olives
1 sun-dried tomato
2 sprigs of rosemary

1/2 tsp garlic-infused olive oil
1/2 tsp yeast extract (Marmite)
2 tsp miso paste (vegan)

*Optional dried herbs: Bay leaf, oregano, basil, rosemary, sage, thyme.

Salt & pepper to taste

3 heaped tsp Cornflour 

 

NOTE: You can keep a container in the freezer to add to when ever you have veg scraps. This can save waste and provide the materials to make awesome lowFODMAP stock when you need it!

 

INSTRUCTIONS

 

  1. For at least an hour gently simmer the vegetable scraps, 1 sprig of rosemary and spring onion greens in the water in a covered pot. 

  2. When you want to make the gravy, toast the pumpkin seeds for a couple minutes.

  3. Add the sun-dried tomato, olives and fresh rosemary (or sage) & the garlic-oil and sauté for a few minutes.

  4. Pour in the strained stock.

  5. Stir in the marmite and miso paste. 

  6. Add the dried herbs of your choice and leave to simmer for 30 minutes.

  7. Taste the gravy and season.

  8. Sieve the gravy into a jug or bowl and pour back into the pan.

  9. In a small bowl or cup, dissolve the cornflour in water.

  10. Pour the cornflour-water into the gravy and stir quickly until it's thickened up. It will suddenly become thick the moment you get bored and walk away, so stick at it!

  11. Transfer to a serving jug and enjoy with your roast!

Braised Red Cabbage & Kale

[Serves 6. Prep Time: 2 mins. Cook Time: 5-10 mins. Total = 7-12 mins]

 

INGREDIENTS

 

200g (2 1/2 cups) red cabbage, finely sliced
200g (10 cups) kale, stalks removes and shredded

1/2 tsp olive oil

1 tbsp apple cider vinegar
A pinch of sugar
Salt & pepper to taste

 

INSTRUCTIONS

 

  1. Heat the oil in a large sauce and add the cabbage.

  2. Sweat it down, before stirring in the vinegar and sugar. 

  3. Stir in the kale. Once the leaves are softened and a vibrant green it is ready.

  4. Season to taste and serve.

 

NOTE: 84g (1 cup) of red cabbage is a lowFODMAP servings. So if you want to have more helpings, skew the ratio towards kale. 

Mustard-Shredded Brussel Sprouts

[ Serves 6. Prep Time: 3mins. Cook Time: 5mins. Total = 8 minutes]

 

INGREDIENTS

 

12 Brussel Sprouts, chopped

1 tsp garlic-infused olive oil

Salt & pepper to taste

2 tsp dijon mustard

1/4 tsp sugar 

 

NOTE: 2 Brussel spouts = 1 lowFODMAP serving 

 

INSTRUCTIONS

  1. Heat the oil in a frying pan and add the chopped sprouts.

  2. Keep the sprouts moving. Once they are a little brown in places season with salt, pepper and sugar. 

  3. Stir in the mustard.

  4. Add a splash of water (around 30ml) and stir.

  5. Serve once the water has almost all evaporated. 

You can watch the video of these recipes being made below x

 

 

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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