A low FODMAP diet (FODMAPs are glucose, fructose, oligosaccharide and polyglycan) shows promise in avoiding the symptoms of irritable bowel syndrome (IBS).
Good news, because it’s not hard at all to come up with tasty recipes. Like these delicious buckwheat wraps with spinach.
Ingredients
For two people, about four wraps:
- 2 handfuls of fresh spinach
- 3 eggs
- 100 g buckwheat flour
- 200 ml water (or low-lactose milk, or half water and half low-lactose milk)
- a pinch of sea salt
Preparation
- Chop the spinach, beat the eggs and mix all the ingredients into a homogeneous batter. Preferably do this in a blender or chopper.
- Scoop a large spoonful of the batter into a heated pancake pan or non-stick pan. Turn the heat down a bit and let the buckwheat wrap cook slowly. When the underside turns light brown, flip the wrap over and let the other side cook nicely for a while.
Fill the wraps to your own taste. For example, with:
- 40 g lactose-free cheese spread (e.g. Philadelphia Lactose Free) and 100 g smoked salmon,
- chicken white,
- tuna,
- shoots (not leek shoots!) or lettuce, arugula, cucumber, tomato …
Prepare the wraps the night before and take them to work the next day. It is best to roll them in cling film and store them in the fridge.
This wrap is also delicious as an appetizer. Cut them into small pieces and serve with a cherry tomato.
If you omit the spinach, the wraps are also quite nice for breakfast or as a dessert instead of a regular pancake. Then season them extra with a pinch of cinnamon, if necessary.
Nutritional value
- Per serving (without toppings): 254 kcal.
6.3 g fat (2.3 g saturated fat); 35.6 g carbohydrate (1 g sugar); 11.7 g protein; 3 g fiber. - Per serving (with smoked salmon and lactose-free Philadelphia): 374 kcal.
14.6 g fat (4.8 g saturated fat); 35.9 g carbohydrates (1.3 g sugar); 22.6 g protein; 3 g fiber.
Sources:
www.fodmapp.be (Ann Parmentier et Jo Mons). Inspired by recipe from FODMAP Foodies and Mind your feed.