Always Delicious Low FODMAP Kitchen by Chrissy Glentis is the answer to anyone who has experienced IBS’s prayers! Out on the July 3rd 2025, Chrissy has devised over 100 delicious low fodmap recipes – proving that eating for digestive health doesn’t mean boring, bland meals. All her recipes are free from onion, garlic, gluten and dairy, or can be easily adapted, and they also point to recipes that are also egg free, soy free or nut free. Here are three of our favourite recipes from the book.

DF, EF, GF, LF, SF (Dairy-Free, Egg-Free, Gluten-Free, Lactose-Free, Soy-Free)
Prep time: 5 minutes
Cook time: 25 minutes
Serves: 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 500 g (1 lb 2 oz) skinless, boneless chicken thighs
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon garlic-infused olive oil
• 1 cup (250 ml) water or Low-FODMAP chicken stock
• 1 low-FODMAP chicken stock cube (omit if using chicken stock)
• 1 teaspoon dried chives
• 1 teaspoon dried oregano
• ¼ cup (60 ml) milk of your choice
• ½ lemon, sliced into 5 mm (¼ in) thick rounds
• 1 tablespoon soft brown sugar
• ¼ cup (45 g) whole green olives
• ¼ teaspoon ground cumin
• 1½ tablespoons cornflour (cornstarch), mixed with ¼ cup (60 ml) cold water
• Fresh flat-leaf (Italian) parsley, to garnish (optional)

Method

1. Preheat the oven to 180˚C (350˚F).
2. Heat the extra-virgin olive oil in a deep, ovenproof frying pan over medium–high heat.
3. Add the chicken, season with salt and pepper, and brown on all sides.
4. Add all the remaining ingredients (except the parsley) to the pan.
5. Cover with a lid or aluminium foil and bake for 20 minutes.
6. Serve hot over cooked pasta, rice, or other grains, and garnish with parsley if desired.
7. Storage:
   • Refrigerate for up to 3 days.
   • Freeze in portions for up to 3 months.
   • Reheat from frozen in the microwave for 4–6 minutes, or thaw overnight and reheat for 2–3 minutes, stirring halfway through.

Low-FODMAP Chicken Stock

DF, EF, GF, LF, NF, SF (Dairy-Free, Egg-Free, Gluten-Free, Lactose-Free, Nut-Free, Soy-Free)
Prep time: 5 minutes
Cook time: 3 hours
Makes: 4 cups (1 litre)

Ingredients

• 1 kg (2 lb 4 oz) chicken carcass
• 200 g (7 oz) carrot, quartered
• 50 g (1¾ oz) fennel
• 50 g (1¾ oz) fresh flat-leaf (Italian) parsley
• 3 bay leaves
• 1 teaspoon whole black peppercorns
• 40 g (1½ oz) spring onion (scallion) tops, green parts only
• 2 teaspoons dried or fresh rosemary
• 1 teaspoon dried or fresh thyme
• 1 teaspoon salt
• 2 teaspoons apple-cider vinegar
• 2 teaspoons garlic-infused olive oil (optional)

Method

1. Add all ingredients to a large stockpot. Cover with cold water, about 2 cm (¾ inch) above the ingredients.
2. Bring to the boil over medium–high heat, skimming off any foam that forms.
3. Reduce heat to low and simmer gently, uncovered, for 3 hours.
   • If the stock bubbles too rapidly, it may become murky. Add more water if needed to keep ingredients covered.
4. Strain through a sieve or colander into a large bowl to catch the liquid.
5. Allow to cool slightly before portioning.
   • Tip: Store in 1-cup (250 ml) portions.
6. Storage:
   • Refrigerate for up to 5 days.
   • Freeze for up to 3 months.
   • To use, add directly from frozen or defrost in the microwave for 1–2 minutes.

Beef Pad See Ew (Low-FODMAP Thai Stir-Fry)

Dietary Info: DF, GF, LF, NF
Prep time: 10 minutes + marinating
Cook time: 20 minutes
Serves: 4

Ingredients

For the beef marinade:

• 1 tablespoon soy sauce
• 1 teaspoon bicarbonate of soda (baking soda)
• 260 g (9¼ oz) sirloin, flank or skirt steak, sliced thinly (2 mm / 1⁄16 in thick)

For the stir-fry:

• 400 g (14 oz) fresh or 200 g (7 oz) dried thick rice noodles (see Tip below)
• 2 tablespoons garlic-infused olive oil
• 150 g (5½ oz) Chinese broccoli (gai lan) or broccolini, stems cut into 2 cm (¾ in) lengths on the diagonal
• 1 egg

For the sauce:

• 100 ml (3½ fl oz) soy sauce
• ¼ cup (60 ml) oyster sauce
• 1 tablespoon white vinegar
• 1 tablespoon soft brown sugar

Method

1. Marinate the beef:
   In a bowl, combine soy sauce and bicarbonate of soda. Add the beef slices, mix well, and refrigerate for 1–2 hours.
2. Prepare the noodles:
   Cook noodles according to packet instructions (if using dried). Drain and rinse under cold water to stop cooking.
3. Make the sauce:
   In a small bowl, mix all sauce ingredients. Toss half the sauce with the cooled noodles and set aside.
4. Cook the beef:
   Heat 1 tablespoon of garlic-infused oil in a wok or large frying pan over medium–high heat. Sear beef slices for 1 minute on each side without moving them too much—this helps create a nice char. Remove beef from pan once nearly cooked through.
5. Cook the vegetables and egg:
   Add the remaining oil to the pan. Sauté broccoli or broccolini for 4–5 minutes until it begins to soften. Push to one side of the pan and crack in the egg. Scramble, then mix together with the veg. Remove from pan.
6. Finish the dish:
   Add the rice noodles to the pan and let them sit for 1 minute without stirring to develop colour. Then return the beef, veggies, egg, and remaining sauce to the pan. Toss everything together briefly, just until heated through and coated.
7. Serve hot—no garnish needed, but you can add a squeeze of lime or a few chili flakes if desired.

Tip:

Fresh rice noodles really make this dish shine. They’re typically found in the refrigerated section of Asian grocers and bring a chewy, authentic texture that dried noodles just can’t match.

No-Bake Lemon Curd & Lemon Meringue Cheesecake

DF, GF, LF, NF, SF
Prep time: 30 minutes
Cook time: 10 minutes
Serves: 12

This show-stopping dessert combines the creamy richness of cheesecake with the bright, tangy flavour of fresh lemon curd and a cloud-like toasted meringue topping. It’s a family favourite and an instant crowd-pleaser. While it takes a few steps to pull together, every bite is worth it. Since this is a no-bake cheesecake, you’ll need a blowtorch to toast the meringue — putting it in the oven will melt the filling.

Lemon Curd

• 1½ tablespoons cornflour (cornstarch)
• Zest of 1 lemon
• Juice of 3 lemons (approx. 200 ml / 7 fl oz)
• 3 egg yolks (reserve whites for the meringue)
• 125 g (4½ oz) caster (superfine) sugar

Method:

1. Mix cornflour, lemon juice and zest in a small bowl. In another bowl, whisk egg yolks and sugar together.
2. Bring 225 ml (7¾ fl oz) water to a boil. Stir the lemon mixture (cornflour settles) and add to the boiling water, whisking continuously until thickened (2–3 minutes). Remove from heat and let cool slightly.
3. Add a small amount of the egg yolk mixture to temper, then add the rest, stirring quickly.
4. Return to medium–high heat and cook another 2–3 minutes until thickened again. Remove from heat and cool completely.
5. Store in an airtight container in the fridge for up to 1–2 weeks.

Cheesecake Base

• Extra-virgin olive oil or butter, for greasing
• 400 g (14 oz) gluten-free plain sweet meal biscuits
• 100 g (3½ oz) butter, melted (plus extra if needed)

Method:

1. Grease a 24 cm (9½ in) springform tin.
2. Blitz biscuits and melted butter in a food processor until crumbly. Add more butter if the mix is too dry.
3. Press the crumb firmly into the base of the tin with a glass, ensuring an even edge. Chill in the fridge until set.

🍰 Cheesecake Filling

• 2 teaspoons gelatin powder
• ¼ cup (60 ml) lemon juice
• 500 g (1 lb 2 oz) cream cheese, softened
• ¾ cup (165 g) caster sugar
• Zest of 1 lemon
• ½ cup (125 g) sour cream
• 1 cup (250 ml) thick (double/heavy) cream

Method:

1. In a small pan, sprinkle gelatin over lemon juice and let stand for a few minutes. Heat gently, stirring until dissolved. Cool slightly.
2. Beat cream cheese and sugar in a mixer until smooth. Add lemon zest, gelatin mixture and sour cream, and beat to combine.
3. Pour in the cream and beat for 2–3 minutes until fluffy.
4. Pour filling over the chilled base and refrigerate for at least 2 hours or overnight to set.
5. Once set, spread lemon curd over the top (1–2 cm / ½–¾ in thick, depending on desired tanginess).

☁️ Meringue Topping

• 3 egg whites (reserved from curd)
• ¾ cup (165 g) caster sugar

Method:

1. On the day of serving, place egg whites and sugar in a small saucepan over low heat. Stir continuously until sugar dissolves and whites are frothy.
2. Remove from heat, cool slightly, then whip to stiff peaks using a stand mixer or hand beater.
3. Spoon over cheesecake and gently toast with a blowtorch until golden.

💡 Tips:

• Make ahead: The lemon curd can be prepped up to 1–2 weeks in advance.
• Equipment: A blowtorch is essential for the meringue – do not use the oven.

📚 From the Book:
Always Delicious Low-FODMAP Kitchen by Chrissy Glentis
Published by Murdoch Books, £20.00
👉 www.murdochbooks.co.uk