Got Guts?! Feast Without FODMAPs Preview Version by The Irritable Vegan

Feast

Without

FODMAPs

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Got Guts?!

Feast Without FODMAPs By

The Irritable Vegan

The best of this season's eats, no worries.

Part digital magazine, part cookbook. Got Guts?! Is a quarterly publication dedicated to helping you live your best vegan, low FODMAP lifestyle.

All content herein, words, photographs, videos, and recipes are the property of The Irritable Vegan unless credited otherwise to seasonal contributors.

This publication may not be copied, altered, distributed, uploaded

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or shared in whole or in part.

This information is not intended to be used to diagnose or treat IBS

theirritablevegan@gmail.com

and does not replace the advice and guidance of your dietician or medical professional. A low FODMAP diet should not be undertaken without the

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supervision of a medical professional. The author is hereby devoid of any responsibility should you choose to follow the diet, recipes, and methods as outlined.

All references and measurements in adherence to the Monash App

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are correct at time of publication December 2018. Due to constant testing and updating, we advise that you refer to the Monash App for the most current and accurate information. Got Guts?! is in no way affiliated or endorsed by Monash they are simply our preferred source of low FODMAP reference.

Some of the links in Got Guts?! are affilate links which will result in the author, Michelle Cross, receiving financial compensation. This does not affect the price you pay and in no way influences our personal opinion and recommendations. We only endorse brands and products we personally trust and enjoy.

We thank you for respecting the planet and the environment by enjoying the digital version of this publication and avoiding any unnecessary printing.

Tag me in all your recipe recreations @theirritablevegan with #gotgutsmagazine #feastwithoutfodmaps

Contributors Season's Greetings (Sort of.) The Main Event No Bird Roast Chestnut & Lentil Wellington Mushroom & Chestnut Fillets The Smashing Pumpkin Surviving the Apocalypse All The Trimmings Classic Hasselbacks Mustard Mash Kale & Kraut Ginger & Citrus Roots Winter Spiced Gravy Not Your Mam's Yorkshires Sourdough Stuffing Roast Polenta Potatoes Christmas Stacking Befores and Afters Tofu & Aubergine Pate Spiced Cranberry Relish Roast Pumpkin & Cheesy Kale Pomegranate Panzanella Bourbon Snap Orange & Passion Fool Pumpkin Cookie Dough Bites Mandarin Crumble & Custard The Greatest Gift of All Solstice Campfire Feast Roasted Root Rubs Beet Brined Roots Boozy Mary Mac n Cheese Mushroom Pate Pesto Pizza on a Stick Herby Pesto

05 06 08 12 15 18 19 20 22 25 27 29 30 32 33 34 35 37 42 44 47 48 49 50 51 53 55 57 67 71 73 74 75 76 77

Sunflower Cheese 2 Ways Carrot & Jackfruit Tacos Savoury Seitan Yule Log Krautslaw Spiced Smashed Spuds Rockamole Chocolate & Chestnut Chilli Savoury Crumbly Cornbread Great Christmas Cook-Off Party in Your Pantry! Lowdown on the Lofo Menu Inspiration Ahead of the Game On the Big Day Countdown to Christmas Cocktail Hour at Carrie's Noodle Nests with Lime Yolks Boozy Melon & Feta Skewers Cardamon Collins Egg(less) Nog Classic Mulled Red Wine Ginger Cranberry Mocktail Root Soup Shots Tomato Tartare Chocolate Dipped Mandarins Alcohol on the Lofo Diet Naughty or Nice The Day After the Night Before Tofu Benedict & Polenta Cakes Bubble & Squeak Gnocchi Mama's Mammoth Muffuletta Soul of Seitan Kebab Christmas Chai Cookies With Gratitude

79 81 82 83 84 85 87 89 91 92 93 94 98 99 100 102 105 107 108 109 111 112 113 114 115 116 117 120 122 125 126 127 129 130

My Gift to You

Behind the Scenes Videos A thank you from me to you for buying this edition of Got Guts?! I'd like to offer you exclusive access to a short series of top secret behind the scenes recipe videos featuring popular recipes from this edition.

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Contributors Carrie Gill The Wild Gut Project

The Wild Gut Project is all about managing the “wild”, turbulent symptoms (and down-right terribleness) of IBS using the low-FODMAP diet protocol while nurturing the healthy community of good-bacteria in

Start Your Wild Gut Project Today

the gut back to their harmonious, natural and wild state.

carolineTWGP@gmail.com

Since starting this personal project last summer, it's grown into something more, gathering a beautiful little

https://www.facebook.com/TheWildGutProject

global community and I'm on a bit of a mission to help others manage their tummy-troubles without compromising their values! We are all on our unique

https://www.instagram.com/thewildgutproject

journeys back to gut health, so I've built a customisable members site with numerous bundles of resources to

https://www.youtube.com/c/thewildgutproject

help you through each specific aspect of the low FODMAP diet as a vegan. It's my passion project and

Your Wild Gut Project.

https://www.pinterest.co.uk/carolinetwgp

See Pages 102 - 117 for Cocktail Hour @ Carrie's

Sharon Rosenrauch The FODMAP Friendly Vegan I have done my best to create easy to follow, plant-based

The FODMAP Friendly Vegan EBook

recipes that everyone (vegan, vegetarian, those with intolerances, sceptics, raw foodies, proud carnivores … even the fussiest of all … kids!) can enjoy. My recipes are

sharon@thefodmapfriendlyvegan.com

specifically designed for those with sensitive stomachs who feel that in order to keep their symptoms at bay they

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are relegated to eating the same bland foods day in and

thefodmapfriendlyvegan

day out... https://www.instagram.com/ All the foods I use can be found at your local health food

thefodmapfriendlyvegan

market or grocery store, and are naturally delicious! Join me on my health journey, and I will show you how much fun being a

FODMAP-friendly vegan really is.

See Page 129 for Sharon's Christmas Chai Cookies

https://www.pinterest.co.uk/theffvegan

I feel compelled, obliged even, to pass along as much as I can to you. To see you through what is, for some, the best and worst of days.

When it comes down to it this season is no different from any other. Except everything is different and all of it heightened by the pressures, social situations, stress levels and of course the food. Always the food.

Whilst I can't make it all go away, or go according to plan, the food, as insignificant as it is in the grand scheme of things, is where I can help. Some small way to give you back control. To empower you to see the possibilities, to own your choices and embrace the fact that "No (thank you)" is a complete sentence.

This edition of Got Guts comes straight from my table to yours, and I hope you can feel my newfound sense of hope in every page and taste it in every mouthful of your

Seasons Greetings (Sort of.)

own delicious, vegan low FODMAP feast. It's taken me 40 years on this earth to be ok with how, as well as who I am and everything I've experienced on the way. So my friends, this is my message to you, the ones that survive this season rather than thrive on it. The ones that manage all that's expected of them and the ones

By The

Irritable

Vegan

that just can't. Not today at least.

Ask anyone who knows me and they'll tell you I'm not known for my festive cheer. It's not that I'm a misery (as such.) It's more that decades of simmering family

I see you there, barely holding your shit together as the too loud, too cheerful music plays on an endless loop.

tension, bereavements, social anxiety, SAD, stressrelated gut issues and general feelings of festive

I meet your bulging, caught in the headlight eyes. See the subtle clench of your jaw, the nervous tap, tap

anti-climax have worn me down.*

tapping of your foot. I offer you all I have to give right now, the sympathy of a knowing smile. And I hope it's

But this is not that type of story.

enough to carry you through. One more thing crossed off Fast forward to 2018 and no-one, least of all me, would imagine seeing me elbow deep in Christmas

the tick list, back to your safe space. Be that in your home or in your head.

food and sprinkling everything with a heavy hand of To you my friend I say it's ok to be who you are, how you

seasonal sparkle in September.

are, any day of the year. The date on the calendar But this is my reality now. My passion. My mission.

cannot dictate your inner state, if only it were as easy as that.

Having evolved from surviving as the only vegan at the table to hosting vegan, low FODMAP feasts for my

Be gentle with yourself, always. Most especially as this season hurtles you towards the next. Threatening to

family I've learned a thing or three.

engulf you in its rush to the grand finale. Which is not 6

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really final at all, just another beginning.

Take time to rest, restore and recharge. Say no. Bow out. Embrace the good days and survive the worst.

You don't need anyone's permission, but I offer it to you anyway. Delete that Pinterest account. Turn off your phone. Decline the invite. Stick to your budget. Be honest with yourself and those you love. Take a walk. Take a nap. Close the curtains. Lock the door. Change the subject. Ask for help and accept it as it comes.

Don't be seduced or sedated by the illusion of a Coca-Cola Christmas, it'll only give you gas.

Yours in whatever passes for health and happiness right now, Michelle xxx

*50-90% of patients who seek medical help for IBS also suffer from a psychiatric condition such as panic attacks, general anxiety disorder, PTSD or depression.

Hub of Hope The Samaritans Freephone UK/ROI: 116 123 Mind: Crisis Care Mind: Support at Christmas Mental Health Foundation: Christmas and Mental Health

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The Main Event Looking for a show-stopping centrepiece or a main course that you can really get your teeth into? Look no further.

There's a certain sense of pride in being able to serve up a delicious, impressive vegan feast for yourself, your family and friends. Add to that the confidence that comes with making it all as low FODMAP as possible and you've struck gold.

These main events take a bit of investment in both love and time but reward you with delicious, gut-friendly fare you'll be more than happy to present and share with the whole table.

Many of the elements and even whole recipes in some cases can be prepared well ahead of time. The key to a calm, flare-up free festive season is keeping those stress levels in check. This means getting organised now to make things as easy and fuss-free as possible on the day.

Despite being part of one big IBS family we all have varying tastes, tolerances, and triggers. It's my hope that you see these recipes as positive inspiration and motivation to create signature dishes with yourself and your gut in mind. Don't be afraid to experiment this season, with your flavours and your FODMAPs. Everything you learn opens up the way towards a more inclusive, intuitive style of eating. Now doesn't that sound like the best gift you can give yourself this year? 8

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The Main Event Top L-R: 1. Chestnut & Lentil Wellington / 2. Mushroom & Chestnut Fillet 3. The Smashing Pumpkin / 4. No Bird Roast

No Bird Roast

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All The Trimmings The trimmings and sides can often be the seasonal saviour of your vegan, low FODMAP plate. If prepared right, many of the typical vegetables used at this time of year are low FODMAP. Carrots, collard greens, kale, potatoes, parsnips, and squash are all considered free from FODMAPs and for most people can be eaten freely, according to appetite.

Plenty of other vegetables such as broccoli, cabbage, celeriac, green beans, and swede also have decent low FODMAP portion sizes. Filling up your plate with a variety of these can help to reduce cravings for higher FODMAP foods or stave off hunger if nothing else on the table is suitable for you at this time.

Long before I'd ever heard of FODMAPs I always cooked extra vegetables so there was plenty for second helpings. I love having something to pick at later in the evening or transform into an epic, speedy bubble and squeak the following day.

The trimmings can be easily prepared and adapted to be vegan and low FODMAP without anyone being able to tell otherwise. Substituting regular butter for vegan butter or olive oil is a simple swap to keep things tummy friendly and tasty for everyone.

The following pages are examples of great side dishes the whole family will enjoy. Mix and match them to suit your menu or taste. Roast em, mash em or fry em, however you eat them don't be 22

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surprised if these versatile veggies steal the show.

Top L-R: 1. Winter Spiced Gravy 2. Ginger & Citrus Roots 3. Classic Hasselbacks 4. Kale & Kraut 5.Â Lofo Sourdough Stuffing 6. Mustard Mash

Unfortunately, the truth is that every one of us has very different tolerances and stacking thresholds. This makes it very hard for anyone to give a definitive answer to the fundamental question,Â "How much is too much?"

Christmas Stacking If you've been following a low FODMAP diet for any length of time then I'm sure that just the word "stacking" is enough to send shivers down your spine.

Achieving that fine balance between satisfying your appetite and stacking your FODMAPs is every low fodmappers nemesis. Even our friends at Monash are keeping things vague when it comes to stacking, which can be unhelpful and downright frustrating in the early stages of the diet.

For those of you new to the diet or unfamiliar with the term, FODMAP stacking simply refers to eating FODMAPs in excess of your individual threshold. This can occur by eating multiple portions of food containing one FODMAP type, either in a single meal or over a short period of time.

Learning some of the basic principles of FODMAP stacking is a start to building your awareness and getting this aspect of the diet under control. In truth, the real answers lie in your personal experiences and challenges. Thankfully, despite its reputation, most people unless especially sensitive are unaffected by FODMAP stacking. However, it's good to know what to look out for just in case. 37

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Top L-R: 1. Roast Pumpkin Soup 2. Mandarin Crumble 3. Choc Chip Cookie Dough 4. Pomegranate Panzanella 5. Bourbon Snap Basket 6. Tofu & Aubergine Pate

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Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home. Edith Sitwell

Solstice Campfire Feast There's no better way I can think of to come together with the ones I love than over a fire and a feast. This time of year it's especially pleasing when we are all looking for a little extra warmth, comfort and a reason to stay out after dark.

The Winter Solstice, this year on December 21st, marks the moment the "Sun stands still." The start of the astronomical Winter season and the shortest day and longest night of the year in the Northern hemisphere. A time to celebrate renewal, rebirth and the return of the light whilst honouring the restorative power of the dark.

Whether you observe the Winter Solstice or not its effects are felt deeply on some level by us all. This year let's take the time to light a candle, if not a fire, and show gratitude for everything the year has brought us and all the unknown yet to come.

As we each count our blessings let us linger on the fact that a feast, by preference or circumstance, will look very different to us all. If you embarked on your vegan or low FODMAP journey this past year then your feast today will likely be unrecognisable from what it was before.

Although none of us choose a low FODMAP diet let us appreciate the fact that most of us do have the luxury and privilege of choice when it comes to what we eat. Take time this season to consider all those for whom a feast will be perceived as whatever may be 67

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affordable, accessible or available to them and their loved ones.

Top L-R: 1. Spicy Crushed Potatoes 2. Mushroom & Chestnut Pate 3. Carrot & Jackfruit Tacos 4. Pesto Pizza on a Stick 5. Boozy Mary Mac 6. Soft Cheese 2 Ways

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Cocktail Hour @ Carrie's By The Irritable Vegan and Carrie at The Wild Gut Project

Me: "Cocktail Hour, Oooh don't mind if I do." Also me: "Ugh! Why did I do it?" Sound familiar? You're not alone. Many IBS sufferers report that their symptoms become worse after drinking alcohol. This could be due to several factors, from the gut irritant properties of alcohol itself to the high FODMAP ingredients in certain drinks and mixers. It's also very common for alcohol to impact our eating habits and influence our food choices and decision making.

Given all these facts it's easy to see why people feel that alcohol and IBS should not mix. The majority of the time I'm inclined to agree, though this realisation comes after decades of mindless imbibing and simply suffering the consequences.

So does this mean a dry Christmas and New Year all round? Well if that suits you then, by all means, do your thang. But for those of us who would like the option to drink alcohol then following some basic hints and tips may help us to indulge mindfully, hopefully free from flare-ups.

The recipes for the cocktails and hors d'oeuvre that Carrie and I share here will show you that you can still be the host with the most without compromising your low FODMAP efforts. These recipes are designed with you and your gut in mind. The only thing left for you to do is put on your glad rags and dance. 102

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Top L-R: 1.Â Egg(less) Nog 2. Chocolate Dip Mandarins 3. Noodle Nests & Lime Yolk 4. Classic Mulled Red Wine 5. Ginger Cranberry Mocktail 6. Root Soup Shots

Noodle Nests with Lime Yolks A cocktail party is a perfect excuse to get creative and play around with flavours and textures. I mean how often do you get to eat anything this fun these days? Serving them on a Chinese soup spoon not only looks super fancy but also makes them easier to eat in polite company.

Makes approx 16 nests perfect for 6-8 guests 1/6th is a low FODMAP portion Prep Time: 20 mins Cooking Time: 20 mins Ingredients 170g Ripe Avocado 150g English Cucumber 100g (Dry weight) Vermicelli Noodles 1/4 Cup Fresh Mint Leaves Juice of 1/2 Lime 1 Tbsp Nutritional Yeast/Nooch 1 Tbsp Finely Chopped Fresh Lemongrass 1 tsp Crushed Coriander Seeds Salt & Pepper Garnish: Slices of lime & mint leaf tips (Optional) Preheat the oven to 180C/350F/Gas 4

Dice the cucumber and blend it together with the mint, lemongrass, coriander seed, salt, pepper, and lime juice into a smoothie consistency.

Cook the noodles in boiling water for approx 3 mins until softened. Drain well and then return back into the cooking pan. Stir 3/4 of the lime smoothie marinade through the noodles. Use your fingers or tongs to separate and coat the noodles fully in the marinade.

Lightly grease a shallow muffin tin then pull and separate long, thin strands of noodle between your fingers. Curl the noodles round in the muffin hole to form a neat nest shape. Bake in the centre of the oven for approx 15 mins until crisp and lightly toasted. You may need to do this in several batches depending on the size of your muffin tin. Once toasted allow to cool slightly and crispen up even more.

Slice the remaining 1/2 of the lime and cut each slice into 1/4's to create tiny triangle slices. Pinch off the tops and tips from a bunch of fresh mint for optional decor.

Mash the avocado with the remaining marinade, nutritional yeast and an extra squeeze of lime. Taste the avocado sauce and adjust the seasoning if necessary. Carefully spoon a tsp or so of the avocado sauce into the centre and top of the nest. Garnish with the mint tips and lime slices and serve the extra sauce on the side.

The nests can be made an hour or two in advance but the avocado sauce should be made as close to serving time as possible to ensure it stays green and vibrant.

Day After the Night Before Now you know me, I'm not one to blow my own trumpet but, "Parpapapapapaparppaaaarp! All rise for the crowned queen of leftovers!" Should really be my ringtone.

I can't decide if it's my inherent aversion to food waste or just incessant greed that spurs me on but it's a rare day that leftovers get left over in my house.

It's also a rare day that I don't feel like cooking. Even after the effort of Christmas day has passed and it seems like a good time to hang up my apron. More often than not I'll be heading back to the kitchen to see what I can cook up.

If like me, you find a bit of mindless stirring and rhythmic chopping to be a relaxing way to wind down after the heat and haste that can come with holiday cooking, then this chapter is for you.

Mixing some well-placed food prep with a sprinkle of whatever is to hand we'll create deliciously comforting dishes. Each one is designed to soothe frazzled nerves, nurse a stinking hangover or impress your unexpected guests.

The grand finale comes in the form of fragrant Christmas Chai Cookies kindly shared with us by The FODMAP Friendly Vegan. Roll up your Christmas jumper sleeves, put on your favourite playlist and dance around in your new slippers.

We're ready for the afterglow! 120

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TheÂ Day After the Night Before Clockwise Top L-R: 1. Tofu Benedict on Polenta Cakes / 2. Mamas Mammoth Muffuletta 3. Bubble & Squeak Gnocchi / 4. Soul of Seitan Kebab

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