No recipe low FODMAP summer meals

You'll be eating these super simple low FODMAP meals all summer long.

chicken traybake
Chicken breast with oranges and pomegranate

The low FODMAP diet is really gaining traction. Support groups and recipe blogs are popping up all over. It's great that people with IBS and digestive problems are supporting each other. The low FODMAP diet can feel restrictive, and it can be hard to come up with a continual stream of interesting meals.

Yet, summer is a great time to forget recipes and focus on pleasure. If you're used to following instructions, this might sound a tough call. And if you're on the low FODMAP diet or trying to manage food intolerances, it might seem impossible. I'll let you into my little secret - super simple meals with barely a recipe, which are low FODMAP by coincidence rather than by design.

Last week: I poached salmon in a pan of boiling water, peppercorns and bay leaves for about 8 minutes, and served it flaked with tiny boiled Jersey Royal potatoes and a lemon vinaigrette a la Nigel Slater.

Yesterday: Grilled chicken breast with halved radishes and green leaves (you could also roast the chicken and radishes in a baking tray at 190 degrees for 20-25 minutes, then drizzle with olive oil and lemon juice, but it’s too hot for a traybake this week!)

This evening: Summer omelette. Nothing beats fresh eggs with seasonal vegetables - I sliced up the rest of those tiny Jersey Royals and some finger-size courgettes from my roof deck, added sundried tomatoes and roasted corn, cut off the cob from last night's BBQ. A few minutes on the hob and the same under the grill. Topped with gravlax, smoked salmon's more subtle cousin.

Tomorrow: Your favourite grain bowl is best served cold - just top leftover rice or quinoa with chopped salad vegetables, cold chicken or prawns and drizzle with your favourite sauce. In fact a good dressing can elevate any no recipe summer meal. I'm making this lemon vinaigrette (recipe below) almost every night.

No recipe? No problem. Throw a few ingredients together and see where you land. You'll be eating these meals all summer long.


Quick lemon vinaigrette


1/2 tsp finely grated lemon zest | 2 tbsp freshly squeezed lemon juice | 1 tsp honey | 1/2 tsp Dijon mustard | 1/4 tsp fine sea salt | 3-4 tbsp extra-virgin olive oil | freshly ground black pepper to taste


In a small bowl, whisk together the lemon zest, lemon juice, honey, mustard and sea salt, until the honey and salt are dissolved. Add 3 tablespoons of the oil in a slow stream, whisking constantly until the dressing is well blended. Season with black pepper.

trout jersey potatoes











Poached cold salmon with Jersey Royal potatoes 


chicken mango











Mango, baby spinach, radish and cold noodle salad