I have had a few people asking me what my kitchen staples are and what Coeliac friendly, low FODMAP alternative ingredients I use so I thought I should dedicate a page on my blog to this topic!
Here is a list of the staple gluten free, low FODMAP foods usually found in my kitchen:
- Fresh & frozen fruit: bananas, strawberries, raspberries, blueberries, kiwis, oranges, lemons, limes, pineapple
- Fresh veg: peppers, courgettes, aubergine, sweet potato, potatoes, broccoli, cucumber, celery, spinach, kale, rocket, carrots
- Chillies: red, green, birdseye
- Ginger
- Fresh herbs: chives, coriander, parsley, basil, thyme, mint
- Oats: gluten free porridge oats, gluten free rolled oats
- Flours: gluten free oat flour, buckwheat flour, rice flour, ground almonds
- Buckwheat flakes
- Rice cakes
- Pasta: rice pasta, corn pasta, quinoa pasta, buckwheat pasta
- Brown rice
- Quinoa
- Sugars & sweeteners: maple syrup, medjool dates, coconut sugar (not everyone can tolerate the FODMAP level of dates or coconut sugar so be careful)
- Superfoods: matcha powder, hemp seeds, maca powder, supergreen powder, acai powder, chia seeds
- Vegan protein powder: hemp, brown rice (some naturally flavoured)
- Oils: olive oil, garlic infused olive oil, coconut oil
- Dairy alternatives: rice milk, unsweetened almond milk, oat milk, coconut milk, coconut yoghurt
- Dairy: feta, parmesan (both considered low in lactose/FODMAPs)
- Protein: chicken breast, turkey breast, turkey mince, salmon, cod, tofu
- Chocolate: cacao powder, cacao butter, cacao nibs, dark chocolate, raw chocolate
- Dried herbs & spices: turmeric, hot smoked paprika, cumin, coriander, cumin seeds, mustard seeds, cayenne pepper, mixed herbs, hot chilli flakes, himalayan pink salt, cardamon, cinnamon, ginger, allspice etc (I love my spices!)
- Nuts & seeds: almonds, walnuts, hazelnuts, pumpkin seeds, sesame seeds, sunflower seeds, tahini, peanut butter, almond butter
This is some of the kitchen equipment I cannot live without:
- Blender (for smoothies & soups)
- Food processor (for baking)
- Mini chopper (for chopping nuts & seeds, making pesto)
- Spiralizer (for making veg noodles e.g. courgetti)
- Steamer (for steaming veg for to use in sweet & savoury recipes)