Blog : IBS

Ambassador Profile: The FODMAP Friendly Vegan

Ambassador Profile: The FODMAP Friendly Vegan

The FODMAP Friendly Vegan was born following the experiences of Sharon, a vegan who found relief from uncomfortable digestive issues by following the rather restrictive, low – FODMAP diet. The Low-FODMAP diet was created in 1999 by a team of researchers at Monash University, led by Dr Sue Shepherd, who is credited with its inception. Today it has been published in international journals and is widely accepted as the most effective treatment for chronic gastrointestinal symptoms commonly associated with Irritable Bowel Syndrome and Disease (IDS(D)). Through her website, The FODMAP Friendly Vegan, Sharon has decoded the science and wealth of information around low FODMAPs to create a user friendly hub for those suffering from similar symptoms.

She has also published an eBook by the same name. However you don’t have to have Irritable Bowel Syndrome or suffer from similar uncomfortable symptoms (or be a vegan for that matter) to enjoy the numerous delicious recipes Sharon shares through her eBook and blog. See just one example here for a yummy Roast Pumpkin Soup.

The FODMAP Friendly Vegan blog also has a wealth of resources covering topics such as the science behind the low – FODMAP diet, the diet itself, following a low-FODMAP diet in the real world as well as providing some healthy tips and even yoga poses for improving digestion.

sharon-fodmap-contact

We encourage you to check out The FODMAP Friendly Vegan:

www.thefodmapfriendlyvegan.com

F: www.facebook.com/thefodmapfriendlyvegan

IG: www.instagram.com/thefodmapfriendlyvegan

Sweet Anti-inflammatory Roast Pumpkin Soup

Sweet Anti-inflammatory Roast Pumpkin Soup

Recipe courtesy of  The FODMAP Friendly Vegan

“Oregano is an amazing herb from a health perspective, and has been traditionally used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders. It is often used in naturopathy to treat candida due to its potent antibacterial properties. It also contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. One active agent in oregano is rosmarinic acid, which is a strong antioxidant that may support immune system health. Fresh oregano has an intriguing, complex flavour, and the herb is among the few that dries incredibly well. In this recipe it draws out the sweetness of the caramalised pumpkin perfectly. This recipe will definitely become a family staple.”

Serves 4

Time taken: 50 mins

This is one of my favourite soups to prepare when my tum is playing up. Not only because it’s so easy to create, but also because it’s one of the tastiest. It is creamy (yet without cream), creates a cozy, warming feeling in your belly, is well-seasoned, and, to top it all off, is incredibly good for you! Oregano is an amazing herb from a health perspective, and has been traditionally used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders. It is often used in naturopathy to treat candida due to its potent antibacterial properties. It also contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. One active agent in oregano is rosmarinic acid, which is a strong antioxidant that may support immune system health. Fresh oregano has an intriguing, complex flavour, and the herb is among the few that dries incredibly well. In this recipe it draws out the sweetness of the caramalised pumpkin perfectly. This recipe will definitely become a family staple.

Nourishing Ingredients:

  • 1 jap pumpkin (you could use butternut too – however note this is less FODMAP friendly due to its Oligos & Polyols content – so judge for yourself if this is safe)
  • 1 large carrot, cut into thick rounds
  • 1/2 cup roughly chopped spring onion tips
  • 1 tsp pure maple syrup
  • 3 cups vegetable stock (homemade is best to avoid added onion and/or garlic powders)
  • 1 cup Luz Almond original almond milk
  • 2.5 cm piece of fresh ginger, peeled and minced
  • 3 oregano sprigs (or 2 tsp dried oregano)
  • 1/2 tsp turmeric (you can use freshly grated or powdered)
  • A sprinkle of ground nutmeg
  • Coconut oil for frying
  • Extra virgin olive oil for coating
  • Himalayan salt & pepper to season
  • Optional: toasted pumpkin seeds & coconut cream to top

 

To Create: 

  1. Preheat an oven to 190ºC. Cut the pumpkin in half & scoop out the seeds.
  2. Place both halves on a baking sheet and fill each cavity with 1 sprig of oregano.  Drizzle the pumpkin with olive oil and sprinkle it with salt & pepper.
  3. Carefully turn the halves. Roast for about an hour, until soft and caramelised. Remove the pumpkin from the oven (turning off the oven) & allow to cool for 10 minutes.
  4. Place a heavy-bottomed pan on medium heat. Sauté the spring onion tips in some coconut oil. Add the ginger and chopped carrot and stir to combine. Scoop out the flesh of the cooled pumpkin and add it to the pot. Add the turmeric and maple syrup. Stir well. Allow the mixture to caramelise slightly but keep an eye on it.
  5. After a few minutes, add the vegetable stock to the pan and stir. Lower the heat and allow the mixture to simmer for 20 minutes.
  6. Using an immersion or high-speed blender, puree the soup until smooth. Add the nutmeg and stir. Taste and add salt & pepper as required.
  7. Pour the soup into bowls and top with some oregano leaves and a swirl of coconut cream if you’re feeling fancy. You could also add some toasted pumpkin seeds or activated buckwheat for added crunch.