Gluten Free and Low FODMAP Snacks

I’ve recently started on a Low FODMAP diet – a diet often used to help with digestive problems like bloating or feeling lethargic after eating, among lots of health complaints. This was not my own choice and for someone who considers herself as a bit of a sugar junkie, it wasn’t something I was looking forward to either.

What are FODMAPs?

Yep, I had no idea either. They’re a collection of what’s called short chain carbohydrates and sugar alcohols, that can be found in various foods including: fructose and lactose. 

Gluten free too?

So a low FODMAP diet is not the same as a GF diet – gluten is a protein that some people, e.g. those with Celiac Disease, have an intolerance or a sensitivity to, while FODMAPs are poorly digested carbohydrates. However,  the grains that contain gluten – wheat, rye and barley, are also high in FODMAPS. Most gluten-containing foods also have high FODMAP ingredients. With that in mind, I’ve found it easier to go gluten free too which seems to be the case for many other people on the low FODMAP diet (or like me, they are also sensitive to gluten).

What can you eat?

This is where initially I found things a bit confusing; you can eat strawberries, but not blackberries. Potatoes but not pasta. Spinach but no mushrooms. Getting to grips with the foods list isn’t easy but snacks is what I’ve struggled with the most. No more reaching for your favourite cereal bar, a chocolate bar, a packet of Jazzies, pizza, donuts or even greek yoghurt with honey. That being said, it still happens and it’s a bit of a learning process for me and for someone with such a sweet tooth, this hasn’t been much fun. With that said, following the low FODMAP diet has made me feel a million times better even if I do feel like the awkward one at dinners/eating out/BBQs.

My go-to snacks

Whether you’re GF, Low FODMAP or both, I’ve put together some of my favourite quick snacks. By quick, I mean quick – not making some tasty energy balls, or an instagram-able bowl of treats. Something instant, or no more than a minute to put together because finding the time in the middle of the working day when a craving hits, or pre-workout when you’re in a bit of a rush, can be a pain.

• Propercorn popcorn (Salted or Peanut and Almond)
• Rice cake (GF) with peanut/almond butter and half a sliced banana
• Alpro vanilla yoghurt with a sprinkle of raspberries and a small amount of almonds
• Spinach, blueberry and banana smoothie, with almond milk
• 9Bar (raspberry and cocoa)
• Amaizin Natural Corn Chips
• Pulsin Whey Isolate Protein shake

If you’re in need of some more food or snack inspo, check out the below books and blogs which have been hugely helpful to me.

Over the next few months I’ll be posting more low FODMAP recipes and food ideas too!

1. The well balanced FODMAPer blog
2. The Healthy Apple blog
3. The Low-FODMAP Diet Cookbook By Sue Shepherd

A Weekend in Budapest

Last weekend I headed to Budapest with a girlfriend and it did not disappoint! The weather was great, the city itself was beautiful and we ate some pretty good food too (obviously essential to all trips). We spent most of the weekend wondering around Budapest; walking along the Danube and exploring some of the signature sights. I’ve tried to break down my favourite parts of the trip, including food/my favourite restaurants.

What I loved about Budapest is that you can walk everywhere. No where seemed to take us more than 30 minutes to walk to, which meant we only used the metro once (mainly through fear of tired legs finally giving up). There are so many different places you can go to get amazing views of the city, from the top of St Stephens to the stairs up towards the Castle District, so take your time to appreciate the eastern-influenced architecture around you.

And for more pictures, head over to my Instagram.

Sights

Matthias Church – Budapest Castle District

Don’t be tempted to table the cable car up to the Castle District. Whichever way you walk, you’ll be interrupted by breathtaking views of the city below. The Castle District itself is full of historical sights, including the Royal Palace and Matthias Church. The real beauty though, lies in the crooked streets that circle up and around the hill. We didn’t get the chance, but dusk is supposed to be the best time to visit, with less tourists and the opportunity to watch the sun set over Budapest.

Tip: The bell tower of Matthias Church has a lookout tower where you can climb to its lower terrace and enjoy the view.

St Stephen’s Basilica

We did this on our last day, and it felt like the perfect goodbye to Budapest. One of the most beautiful buildings in Budapest (in my opinion) and the largest church in the city – holding up to 8,500 people. Inside the church is decorated by famous artists of the era and well worth spending time in. It’s also worth noting you’ll need to cover your shoulders, something I had not thought of and resulted in a slightly awkward conversation with the priest…

Climb the basilica for panoramic views of Budapest that really take your breath away. There’s 364 steps but there is a lift all the way to the top. It costs 500 HUF which works out about £1.20. There are guided tours available but to be honest it’s the perfect place to just stop and take in the views, especially if you manage to arrive before crowds of tourists.

Eats

Koleves

In the Jewish Quarter, Koleves offers a wide selection is European and Hungarian food – also Kosher and gluten free options. I’m eating gluten free at the moment, so this was perfect. There are a variety of specials on offer, including these amazing sticky, chicken wings above. Great value for money, with an at-home kind of atmosphere. You can eat indoors or outdoors, but if it’s warm, it’s worth trying to get a table outdoors.

There’s a bar area outside too, featuring hammocks and lots of fairy lights. My favorite ruin bar in Budapest, it was the perfect, peaceful oasis needed after a long day exploring, day or night.

Born 2 Bio

Budapest, like most cities, has seen an increase in people looking for gluten/dairy free options for their food. Right around the corner from our hostel, Born 2 Bio, stocks around 1,200 items that are vegan, gluten-free, fair-trade, or paleo – pick up some snacks for the day while you’re here.

Their on-site café was perfect for breakfast too, whether you have any of the above dietary requirements or not! The gluten free/paleo chocolate orange brownie should definitely be your go to.

We stayed at Friends Hostel & Apartment – amazing value and location.

Easy Chickpea and Spinach Curry Recipe

Lately I’ve been feeling a bit run down, which I think is partly due to a lack of green veg in my diet – I’d rather it was a lack of donuts or something like that … So this has me trying to incorporate spinach or broccoli into a lot of my meals at the moment. In need of something quick and easy (and not too green), I chucked a few different things together to get this curry. Also thank you to Alex P, for the food inspo.

Recipe makes 2 servings and takes around 10 minutes to make (I was a bit lazy and brought frozen, ready diced onion). You can play around with the ingredients too, for example swap out the lentils for butter beans or add in some steamed sweet potato instead of serving on rice.

Note – Chickpeas don’t usually make it into my meals either, but don’t be fooled it tastes pretty great with minimal effort!

Ingredients

• Tbsp Masala curry paste
• Half an onion – diced
• Half a 400g canned of chopped tomatoes (or just 200g of chopped tomatoes!)
• 400g can of chickpeas – rinsed and drained
• Two big handfuls of spinach (I added some kale too)
• 100g ready cooked puy lentils
• Half tsp ground coriander
• Pinch (or two) of Garam Masala
• Quinoa (or rice if you prefer)

 

Method

1. Start cooking your quinoa about 5 minutes beforehand, let it cook whilst making the curry
2. Add the curry paste to a hot pan and cook for 2 minutes or until it bubbles (you can add half a tsp of oil if you’re worried about it burning). Add in the onions and cook for a further 2 minutes
3. Add in the tomatoes, spices and salt & pepper to season – cook for 5 minutes. Stir occasionally – If you want a bit more spice you can add some chill powder here too
4. Add in the chickpeas. Stir in and cook for 1 minute.
5. Add in spinach and lentils. Take off the hob and let the heat wilt it.
6. Serve on quinoa and enjoy!

 

The Truth About Panic Attacks

 

 

Another one of those posts that I’ve debated posting for a while. It’s nothing to do with embarrassment but I guess when you start a blog you have to decide how much about yourself you want to reveal, particularly those who don’t know you. My job involves working in the healthcare industry, most recently mental health which is really what got me thinking about this post and the impact we have as individuals on the mental health as a whole, as well as the healthcare professionals.

Those of  you who know me well, will know I have a pretty long history with panic attacks and anxiety/panic disorder [insert picture of me and my beloved brown paper mushroom bag]. That being said, it’s something I never used to want to talk about unless in a situation where I had no other choice (the ones where you’re in the middle of shopping with friends and suddenly think you’re going to stop breathing or me on an airplane in general). And once the panic attacks stopped, I just wanted to forget it.

Now I’ve finally come to realise it’s nothing to be embarrassed about and pretending it’s not there doesn’t really change a thing. That being said, it took me a long time to get to this point. I wanted to share some tips to help and things to remember, with a view that at least one thing on this list might help someone somewhere. Obviously I’m not a doctor, but this is based on my own experience –

1. Symptoms of panic attacks are very real – Sometimes you really do feel like you’re going to die or stop breathing and if someone doesn’t understand that, that’s okay. But it doesn’t take away from what you’re going through and how real it is – it’s the adrenaline running through your body and it will pass.

2. Overcoming embarrassment can be key to recovery – One of the worst things is battling with the anxious thoughts alone. Sometimes holding it all in and hoping a panic attack won’t come, can only build up the anxiety. Your anxiety doesn’t change who you are.

3. Small lifestyle changes can make a huge difference – This is something you’ll figure out and what works best for you, for me I stopped drinking as much for a bit and tried to spend more time in fresh air. The changes don’t have to be forever either.

4. Say the alphabet backwards – Okay this is something I swear by, partly because at first it’s so difficult it’s a great distraction technique. By the time you’ve gone from Z to A, some of the symptoms should subside.

5. Repetitive phone games can help too – Something like Stack or Tetris is another good way to zone out of your panic.

6. Sometimes you just need to get angry at your anxiety and tell it to f**k off – Usually this is something I don’t say out loud .. It’s more of an internal thing. But basically don’t let it take over you, it’s like an annoying little brother and it doesn’t define who you are in the slightest.

7. Make something – Baking is my go-to, but it might be sewing or writing a blog. My Hummingbird Bakery book is a bit worse for wear now.

8. You’re not an inconvenience, you’re not weird, your life will go on and you’ll be stronger for it – Good things also come out of panic attacks, whether it’s your ability to sympathise, better emotional intelligence or general empathy towards others. Everyone has their own thing – they’re pretty messy, sometimes get a bit anxious or a complete shopholic. It’s just a thing, it’s not everything.

More reading

• 25 Stories of Panic Attacks and Living With Anxiety
• Zoella and Panic Attacks
• Accepting your anxiety can lead to peace