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Low FODMAP Pizza Recipe 4 Ways/ Monash Approved Schar Vegan, Gluten Free & Low FODMAP Pizza



hi I'm Michelle the irritable vegan and today's video is gonna blow your mind not only am I here to show you that pizza on the low fodmap diet is possible I've got four delicious ways for you to serve it up so you can enjoy it time and time again we've got smokey chickpea salsa creamy mushroom alfredo pineapple and tofu hawaiian and herby pecan pesto each of the toppings has been calculated to be fodmap safe and enough to make one average 9-inch pizza I hope you enjoy it I'll be using the Monash approved Schär gluten-free pizza base in the UK in Germany these are low fodmap in servings of one complete 150 gram base unfortunately not all Schär products are equally low fodmap in all countries so you will need to double check the app or direct with the company I'm not sure what creates these discrepancies so I've included the ingredients list here and in the description box below for you to make your own comparisons I've been using these pizza bases since very early on in my low fodmap journey and I have to say I'd never guess they were gluten free for a premade base I think they're surprisingly good the only thing you do need to be aware of is that one base contains the limits of a low fodmap portion of fructans so if you plan on eating the full pizza then you need to plan your toppings accordingly I work on the ratio of no more than one and a half portions of each fodmap in one sitting the thing I especially love about these bases is that although they come in a pack of two each base is individually wrapped this means that you don't need to freeze the second base or force yourself to eat pizza two nights in a row before the base goes bad this works really well for anyone that wants to try out the bases but are unsure if their symptoms might be triggered I also really appreciate the fact that these pizza bases come with their own preformed crust this creates a lip around the edge that neatly holds all of the sauce in place on the base this is perfect if like me you're inclined to go overboard with the toppings let's get into our first recipe the smoky chickpea salsa into a blender add 60 grams or half of a common vine tomato 40 grams or half of a grilled red bell pepper 1 teaspoon of fresh chilli 1/2 a teaspoon of garlic-infused oil 1/2 a teaspoon of balsamic vinegar 1/4 of a teaspoon of smoked paprika 1/4 of a teaspoon of cumin salt and pepper blend the sauce until thick and smooth and pour over 42 grams of canned rinsed and drained chickpeas and marinade preferably overnight spoon the smoky spicy chickpea sauce over the pizza base sprinkle over 15 grams of spring onion greens sliced green olives the remaining 40 grams or half the red bell pepper cut into strips the remaining 60 grams or half a tomato diced finely into small chunks bake at 210 degrees Celsius for 10 to 12 minutes until the base is cooked and crispy next up is creamy mushroom and spinach alfredo into a blender add 150 grams of firm pressed tofu a 1/4 to 1/2 a cup of almond milk depending on your blender I use 1/2 a cup 2 tablespoons of nutritional yeast 1 teaspoon of Dijon mustard and 1/16 of a teaspoon of black salt blend everything until a thick creamy sauce is formed you may need to add a splash more milk depending on your blender taste and adjust I added a pinch of salt and a squeeze of lemon juice into a non-stick pan add 1 teaspoon of garlic-infused oil and 75 grams of canned drained mushrooms reserve a small handful to scatter on top fry the mushrooms on medium heat for 5 minutes then add 50 grams of thawed frozen spinach alternatively use 75 grams of fresh spinach if you prefer stir fry for 1 minute before pouring over the alfredo sauce reduce the heat to low and stir everything together really well add 1/2 a teaspoon of Italian mixed herbs and simmer for 2 to 3 minutes until the sauce is heated through spread the creamy alfredo sauce across the pizza base as previously mentioned these recipes are enough to fill one full 9-inch pizza base obviously for novelty value and the purpose of this video I chose to use all the toppings on one single base this means when you use these recipes on your own pizza the topping will be much more spread out and not as thick or loaded as you can see here press the reserved mushrooms into the alfredo sauce keeping the overall portion of mushrooms to 75 grams or less I needed to do a quick cleanup job here as my pizza' base had been sitting whilst I prepared the rest of the toppings you won't need to do this when you topping and cooking your pizza straight away next up is green and herby pecan pesto to a large dry non-stick pan add 80 grams of chopped kale leaves and the zest of an unwaxed lemon keep the kale moving around the pan but you're looking for it to become lightly crisp and slightly toasted at the edges this takes about five to seven minutes add the toasted kale to a food processor along with 50 grams of fresh rocket leaves and 10 grams or a large handful of fresh basil sprinkle in 2 tablespoons of nutritional yeast and 2 tablespoons of garlic infused oil squeezing the juice of 1/2 a lemon and a generous grind of salt and pepper blitz until a thick pesto is formed add in a splash of water to loosen if needed spread the zesty green pesto across the base and top with 10 grams or roughly one tablespoon of finely chopped pecans sticking to 10 grams keeps the total fructan serving to one and a half serves per pizza lightly sprinkle over one tablespoon of nutritional yeast for an extra cheesy flavor and last but not least the pineapple hawaiian complete with crispy tofu ham style crumbles whisk together one tablespoon of olive oil one tablespoon of soy sauce one tablespoon of maple syrup 1/2 a teaspoon of Vegemite you might need to get your hands a little dirty for that one a 1/4 of a teaspoon of smoked paprika 1/8 of a teaspoon of cayenne pepper and a generous pinch of black pepper whisk everything together and adjust to your liking mine needed some acidity so I added 1/2 a teaspoon of balsamic vinegar roughly break up 150 grams of firm pressed tofu into small bite-sized chunks don't worry if it crumbles too much it just means that you'll get a variety of texture with the larger chunks being chewier and the small crumbs being crisper for an even meatier texture I prefer to freeze thaw then press my tofu to make these meaty style crumbles pour the marinade over the tofu then using a basting brush work it into the tofu really well to ensure all of the tofu is generously coated with the marinade you can do this step a day ahead and leave the tofu to marinate in the fridge overnight if you prefer once you're happy that all the tofu is coated bake in the top of an oven at 210 degrees Celsius for about 20 minutes to save time you could consider this the preheating stage for the oven and then go ahead and cook the pizza right away as soon as the tofu is done whilst the tofu cooks we'll make the marinara sauce into a blender at 120 grams of chopped common vine tomato 75 grams of grilled red bell pepper either grill your own or used the ones from a jar one teaspoon a fresh chilli salt and pepper blitz together until smooth and simmer for about 10 minutes on medium heat until the sauce thickens and reduces by about a third spoon the marinara generously onto the base sprinkle over 15 grams of finely chopped spring onion greens add chopped pineapple keeping the serving size 270 grams or less this keeps the overall fructan serving to one and a half portions for the whole pizza crumble over the cooked tofu ham using a mixture of large and small pieces for variety so there we have it inspiration for four very different but delicious low fodmap pizzas for the sake of time and my waistline I've added all of the toppings to one base but each of these recipes should be enough to top one whole 9-inch pizza the cooking time for these Schär pizza bases is 10 to 12 minutes at 210 degrees Celsius if you using a different brand then cook the pizza according to the manufacturer's instructions as I mentioned in the beginning these are Monash approved for the full base if you're mindful of keeping your toppings low in fructans then there's no reason why pizza can't become a possibility for you on the low fodmap diet if you're unsure or feeling a bit nervous you can always make one to share to test your reaction and see how you go not only is pizza a quick and satisfying weeknight meal but it's a great option to serve at a party buffet barbecue or family get-together if you have children or teenagers following the diet then putting pizza back on the menu is bound to score you some brownie points I opted not to add vegan cheese in order to keep these safe for elimination phase in all honesty I'd probably add some for myself now I'm in the personalised phase soy cheese is listed in the Monash app as safe at 40 grams but it does contain both GOS and fructans so you would need to be extra mindful of your additional toppings these four flavour combinations are so rich and tasty that you're unlikely to miss the addition of cheese at all I'd love to hear if you've experimented with pizza in your low fodmap journey and what toppings or flavour combinations you've tried out if you've not yet given it a go I really hope this video has inspired you incidentally all of these toppings are equally delicious stirred through fodmap safe pasta so If pizza really isn't your thing then there's no reason to miss out on these four delicious recipes please remember to tag me over on Instagram in all of your recipe recreations as always thanks so much for watching and I'll speak to you soon byeee [Music]

Source: Youtube

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