The Low Fodmap Gourmet

Gourmet Recipes for people who need to follow the Low Fodmap Diet and are also Lactose and Gluten Intolerant!

Carrots: Recipes for the low fodmap, diabetic, gluten and lactose intolerant diet.

It is well into spring on Bruny. Having raised my tomato plants from seed on my dining room table I decided it was time to plant them out in the hot-house.  After a week of glorious weather a late season cold snap set in and a rare spring snow blanketed much of the island.  The sun is back to day and I went to the garden to check for damage.  The tomato seedings survived and have even grown. The outside netted garden is undamaged and radiant.  I pulled out a few of my favourite heritage carrots and picked some rainbow chard to have at dinner, pulling a few extra carrots for snacks.

Heritage Carrots

Organic Heritage Carrots

Carrots

The seeds of wild carrots have been found in Neolithic archaeological sites across Asian and Europe. Carrots were first cultivated in Afghanistan and Turkey some time around the  7th – 8th century and were introduced to the Mediterranean region  in the 10th century. The orange carrot of today is thought to have originated from the Netherlands. With the availability of heritage seeds we are now able to grow a variety of carrots from white, yellow, orange, pink and purple. Carrots are rich in vitamins A, B1,B2, B3, B6, C, E and K. They are high in fibre, folate, manganese, molybdenum, phosphorus and potassium.

Sautéed Carrot

Mixed Heritage Carrot Sauté

Mixed Heritage Carrot Sauté

Ingredients:

  • 1 large bunch mixed carrots
  • 6 stalks of rainbow chard.
  • 1 bunch chives
  • 1 knob of fresh ginger
  • 1 fresh red chilli (optional)
  • 2 table spoons garlic infused olive oil
  • 1 table spoon sesame oil
  • fresh ground salt and pepper to taste
  • 1 teaspoon soy sauce (optional)
  • a few sprigs of fresh chopped parsley for garnish
  • 1 table spoon toasted pine nuts for garnish

Method

Preparation

  • wash and dry all vegetables
  • chop the chard stalks into small – medium pieces
  • cut the carrots in half length ways and then slice the halves diagonally
  • thinly slice fresh chilli and chives
  • finely chop fresh ginger

Cooking

  • place the garlic infused oil in a heavy based pan and heat to just below simmering point
  • add ginger, chilli and chives and chard stalks and cook slowly stirring occasionally until lightly caramelised
  • add carrots, salt and pepper, turn heat to lowest setting, stir through and place lid on pan
  • cook until carrots are tender stirring  occasionally
  • remove lid, add sesame oil and soy sauce, simmer for 1 minute

Serve as a side dish topped with toasted pine nuts and freshly chopped parsley

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