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64 Food & Drink FODMAP diet By Gemma Dunn FODMAPs - fermentable, oligosaccharides, disaccharides, monosaccharides and polyols - are types of short-chain carbohydrates that can be tricky to digest, and they can wreak havoc for some people with irritable bowel syndrome (IBS), a common condition associated with digestive symptoms such as bloating, diarrhoea, constipation and cramps. They can be found in a wide range of foods, including certain fruits, veggies, grains and nuts - onions, garlic and apples are prime examples (though not everybody with IBS is affected by the same foods in the same ways). But cutting out, or cutting down on key culprits can help - and if anyone can vouch for the effective of a low FODMAP diet it’s Hatcher, a long-term sufferer of IBS and a sensitive gut. “It was a light bulb moment of, ‘Oh my God, this could actually really help’,” the 23-year-old recalls of her dietician’s suggestion to try the plan, following years of cutting out various foods to no effect. “You don’t realise quite how much it affects your life until after your symptoms have gone, and you think, ‘Wow, I’m not thinking about when I’m next going to need the bathroom, or what I’m going to eat on my work lunch break today’. Discovering that the information available was minimal - she recalls initially being handed “a very uninspiring, four-page leaflet with a big long list of foods to cut out” - the forward-thinking millennial embarked on a one-woman mission to show that the diet needn’t be restrictive. She’s since been a pillar of support for countless others in a similar position, via her brilliantly titled lifestyle blog, She Can’t Eat What?! Now, Hatcher’s sharing her insights in her debit cookbook, The FODMAP Friendly Kitchen. As well as avoiding processed foods and sugars, Hatcher devised a menu of simple, healthy and delicious dishes, that all require no unobtainable ingredients. “I’m not a chef, so if I can make them, anybody can,” she insists. “These 100 recipes were designed to be that foundation; they’re all completely low FODMAP, people can tailor them depending on their personal tolerances, and they’re all really easy.” A self-confessed chocolate lover, she adds: “It’s such a cliche, but it is all about balance and maybe eating healthier on a weeknight and then having that doughnut that you really want on a Friday or a weekend. “It’s not a sugar-free diet, it’s not a fat-free diet,” she concludes. “You can still eat the foods that you could eat before, you just have to make those simple swaps, which might actually be better for your gut in more ways than one.” Intrigued to give low Fodmap eating a go? Here are three tasty recipes from Hatcher’s new book to try at home... The FODMAP Friendly Kitchen by Emma Hatcher is published by Yellow Kite in hardback, £20.
65 Lightened Up Lasagne Serves 6-8 Ingredients 1 parsnip, peeled and diced 3 carrots, peeled and diced 1 red pepper, diced 2tbsp olive oil 1kg minced beef 2 tins (each 400g) chopped tomatoes 120ml water 2tsp dried oregano 2 bay leaves 20g basil Sea salt and freshly ground black pepper 2 butternut squash 200g spinach 100g grated mozzarella Method In a large saucepan, heat one tablespoon of the oil and saute the parsnip, carrot and pepper until soft. Add the mince and cook until browned. Pour in the tomatoes and water and stir in the oregano, bay leaves and basil. Simmer for roughly one hour until the meat is tender and saucy. Taste and season. Preheat the oven to 180C (gas 4). Peel and cut the squash into thin slices, as if lasagne sheets. Bake in the oven with a drizzle of olive oil for 15 minutes. Once tender, you can get to work on layering the lasagne, just quickly fish out your bay leaves from your meat first. In a baking dish, add one layer of the mince mixture, one layer of spinach and one layer of squash, repeating until all of the ingredients are used up. Sprinkle with the cheese and bake in the oven at the same temperature for 30 minutes, or until the top is crispy.
LocalLife Wigan Edition March 2018
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