Two IBS friendly, stuffed zucchini recipes.
2 X low FODmap zucchini boats. Gluten free, vegetarian.
Recipe no. 1
– 2 medium zucchinis, rice (one sachet or 125 g)
– olive spread/ goat’s butter or lactose free butter (50 g)
– turmeric (2 teaspoons)
– salad spice mix (one tablespoon) or salt (half of a teaspoon) & coarse pepper (half of a teaspoon) and one teaspoon of dried dill
– lactose free cheese or some kind of a hard cheese (Gouda, Parmesan) 100 g
– fragrance free coconut oil (one, two tablespoons; for greasing)
– chopped basil (handful)
Please note: If you’re an IBS sufferer having a flare up, please, use olive spread instead of goat’s butter. Feel free to use goat’s butter when you’ve got your symptoms under control. Goat’s milk and goat’s butter are much easier to digest than cow’s milk, but they still contain small amount of lactose (9 grams per cup), that may worsen some IBS sufferers symptoms. Lactose free butter contains traces of lactose (around 0,03 %).
Preheat oven to 200 degrees Celsius, slice zucchinis in half (as even as possible), scoop out the inside (seeds). If your zucchini is unevenly shaped, you can slice a bit of the bottom off, so it can lay flat. Place zucchinis in oven-proof, greased dish and roast at 200° Celsius for about 20 minutes. Remove dish from the oven and let zucchinis cool.
In the meantime, cook rice as normal, drain it (if you were cooking rice in a sachet, drain it, open the sachet and pour rice into the dry saucepan), add olive spread or goat’s butter, turmeric, salad spice mix (or your own spice mix) and chopped basil. Stir it all in well.
Stuff cooled zucchinis with rice and add grated cheese on top. Oven bake them once more, for about 20 minutes, this time at 180° Celsius (or till cheese is bubbly).
Recipe no. 2
-2 medium zucchinis
– 400 gram of gluten free potato mash (store bought or homemade, you can find recipe here: Rosemary mashed potatoes.)
– hard or lactose free cheese (100 g)
– dried dill, pepper and paprika (half of a teaspoon each)
Bake zucchinis just like in the first recipe: slice zucchinis in half, scoop out the seeds, place them in greased oven-proof dish and roast them at 200° Celsius for about 20 minutes. Remove dish from the oven and let zucchinis cool off naturally.
Cook mash or use gluten free, store bought mashed potatoes.
Stuff zucchinis with mash, sprinkle with grated cheese, dried dill, paprika and pepper. Bake them again for about 20-25 minutes at 180° Celsius (or till cheese is bubbly and piping hot).
Serve hot and enjoy!
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