This adaptation of pesto is so simple but packed with flavour and the perfect addition to my AIP meatballs, as a salad dressing or drizzled over some grilled fish or chicken.

Serves 4
​
Ingredients:

Two medium courgettes, sliced into discs.
2/3 cup of extra virgin olive oil plus one tablespoon for cooking the courgette.
1/3 cup garlic oil
60 grams of chopped fresh basil
A good pinch of sea salt

Equipment:

A food processor
Frying pan

Method:

Gently fry the courgette discs in a tablespoon of olive oil over a low heat until softened and starting to brown slightly. Do not over cook them. You want them to have a bit of bite still in the absence of pine nuts.

Add the courgettes to your food processor with the basil, olive oil, garlic oil and salt. Blitz these in your blender until the courgettes are fully incorporated and you have a thick liquid paste.

This is ready to serve straight away or can be kept chilled for a few days. Stir well when removing from the fridge as the oil will separate.

This simple, nutritious summer salsa is the perfect addition to my lamb koftas. It's so easy to put together and makes a refreshing summer side dish.

Serves 2

Ingredients:

One whole cucumber diced into small cubes
One handful of chopped fresh mint leaves. Mint has great digestive supporting qualities, relieves muscle pains and alleviates allergy symptoms.
One handful of chopped fresh coriander leaves. Coriander has strong anti-oxidant properties, and helps to stimulates digestion.
A good pinch of sea salt or pink Himalayan salt
The juice of half a lemon.  Packed with vitamin C, magnesium, potassium, folate and vitamin B6.
Two tablespoons of extra virgin olive oil
One tablespoon of garlic oil
One teaspoon of maple syrup (optional) This is a low FODMAP amount and I add it to bring out the sweetness in the mint and coriander.

Method:

Combine the diced cucumber, mint and coriander in a bowl. Add the salt, lemon juice, olive oil, garlic oil and maple syrup. combine thoroughly and sit in the fridge for an hour before serving to allow the flavours to infuse.

 I love broccoli. It is highly nutritious, packed with vitamin C, vitamin A, calcium and boasts an impressive array or anti cancer and anti viral properties. Broccoli however does not reciprocate my love. In large quantities it leaves me in digestive discomfort and emotional turmoil. As FODMAPS culprits go, its well up there.

However, those beautiful people at Monash University responsible for developing the low FODMAP diet have tested the FODMAP content of this nourishing vegetable for us and deemed it to be low  in small portions. Hooray! Half a cup is suggested a safe limit for someone with FODMAP intolerance but you may want to add this into your diet in smaller portions if you have a super sensitive tum.

Armed with this knowledge there was no way I was going to carry on depriving myself of all the benefits that come from this lovely little vegetable. Better still I was going to get creative with it and a few more nourishing ingredients. Et voila, my minted broccoli and courgette dip was born. This is perfect served hot as a side dish, served cool as a dip for raw veggies, or even as a coating for some oven baked chicken.

Serves 4

Ingredients:

2 cups of broccoli (dividing the dip into 4 once cooked will give you a low FODMAP portion)

2 medium courgettes thinly sliced into discs.

Two fistfuls of fresh mint leaves. Mint has great digestive supporting qualities, relieves muscle pains and alleviates allergy symptoms.

The juice of one whole lemon. Packed with vitamin C, magnesium, potassium, folate and vitamin B6.

2 tablespoons of coconut oil (see below link for my favourite coconut oil)

2 tablespoons of garlic oil

a good pinch of sea salt or pink Himalayan salt

Equipment:
Food processor/hand held blender
Saucepan
Baking dish or four ramekins

Method:

Heat your oven to 200 degrees or 180 for fan assisted.

In a small saucepan, boil your broccoli pieces until just cooked. You want it Al dente and not too soft. Once this is cooked transfer to your food processor or blender, leaving half a cup of water in the saucepan. To the blender add the coconut oil, mint leaves, garlic oil, lemon juice and salt.

Add your sliced courgette to the hot water in the saucepan and cook on low/medium for about five minutes until it begins to soften. Again you do not want to overcook this.

Once cooked, transfer your courgettes to the blender along with a tablespoon of the water from the pan. Pulse for about 40 seconds to 1 minute. You want the mixture to be well combined and thick with a bit of texture still. You do not want to over blend the mixture so it becomes runny. Taste the mixture and add more salt, lemon of garlic oil to taste.

Once your mixture is at a thick and almost smooth consistency, pour into a baking dish or separate into four individual ramekins. This way you are ensuring you have a low FODMAP portion. Bake at the top of the oven for 15 minutes until bubbling and starting to turn golden on top.

​AIP, low FODMAP, low histamine tangy salsa relish
 
This has become a multi purpose staple for me in the absence of anything tomato based. You can use it to add a bit of flavour and thickener to sauces, on a meatza, as a burger relish and a general dipping sauce.
 
Ingredients:
 
1 squash, halved and de-seeded. A sweet squash is best here such as a coquina. These are becoming more readily available in supermarkets. I have been able to get them from Waitrose, M&S, Ocado and Sainsburys.
 
A quarter teaspoon of ground cloves
 
A teaspoon of lemon juice
 
A pinch of salt
 
 
Optional:
 
A tablespoon of garlic oil
 
A tablespoon of coconut oil
 
Dried herbs
 
 
This is very versatile and you can add or subtract ingredients depending on what you need it for.
 
To make the basic tangy salsa, preheat the oven to 200 degrees (180 for fan assisted). Roast your squash cut side face down for 50 minutes until soft. Scoop the flesh out of one half  and add to a food processor with the cloves, lemon juice and salt. Blitz this together until you get a smooth thick sauce. Taste and add more seasonings as needed.
 
If you want a thicker version to dip into like a hummus, omit the cloves and add a tablespoon of coconut oil and a tablespoon of garlic oil. Place this in the fridge to chill. The coconut oil will thicken to form a creamy dipping sauce.
 
For a meatza sauce, follow the original recipe and add a tablespoon of garlic oil and some Italian herbs.
 
 
You only need one half of the squash to create a good amount of dip/sauce. You can then utilize the other half of the squash in a different recipe.