It's officially summer in the UK, with scorching, record high temperatures of 40 C/104 F predicted. For some this means firing up the BBQ, pouring a glass of sangria and living their best life. However, for those suffering from IBS or gut issues, it brings the potential for major flare-ups and losing our cool.
I've gathered together some of my most popular gut-friendly recipes to help you through a heatwave. Many are no-cook or require minimal time at the stove. The majority are suitable on a low FODMAP diet, most are gluten-free and all of them are vegan friendly.
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Vegan afternoon tea sandwiches
These 3 sandwich recipes are perfect for an afternoon tea or picnic. I veganised some classic afternoon tea combinations such as cucumber, cream cheese and cress, smoky carrot lox with herby sour cream and creamy chickpea and grape salad. Each recipe serves two and many of the ingredients can be prepared 48 hours in advance and brought together at the last minute.
3 Easy no-cook breakfasts
Having these 3 easy, no-cook, low FODMAP breakfasts on hand is the best way to start your day and your gut off right. This video features quick and simple crunchy nut flakes a refreshing pina colada smoothie and creamy, comforting PB&J overnight oats. If these are prepped the night before they make great grab-and-go options to help you avoid morning meltdowns.
Tortilla salad bowl
This is genuinely one of my favourite ways (and excuses) to eat corn nacho chips. I love the combination of crunchy saltiness from the chips with the zingy freshness of the salad.
I originally used pre-grilled peppers in this tortilla salad bowl which makes this a no-cook option. Unfortunately since the changes to the FODMAP type and quantity of red bell pepper I have re-written the recipe to use green bell peppers instead. If you can find these pre-grilled then I recommend it but I've never seen green peppers ready-prepared in this way. If you're grilling your own I recommend doing it during the coolest part of the day and leaving the peppers in the jar until you're ready to assemble the salad.
Low FODMAP salads for summer
These healthy and delicious salads make the perfect summer lunch. This video includes the step-by-step visuals for the tortilla salad bowl but since the 2022 changes to the Monash app, I recommend checking out the written ingredient modifications in the blog post. Likewise, I haven't gotten around to writing up the curried chickpea and kale salad but swapping the red bell pepper for green and reducing the quantity of tomato by half will once again make this recipe low in FODMAPs. The satay noodle salad needs no changes and is fresh and low FODMAP as is.
Vegan sushi bowl
If you're lucky enough to have leftover short grain rice on hand then this vegan sushi bowl is perfect for a quick and easy summer meal. If not, I'd be inclined to make this anyway with a packet of microwave rice. I've not seen pre-cooked short grain rice but, in these temperatures, I'm happy to do away with tradition and use long grain rice if it saves me sweating at the stove.
Cool soups for hot days
If you've never tried chilled soups I wholeheartedly encourage you to give these a try this Summer. These 3 soups are cooling, hydrating and refreshing, not to mention downright delicious.
Although the strawberry gazpacho is no longer considered low FODMAP, due to the recent changes in the Monash app, if you're fructose tolerance allows for it I highly recommend giving it a try.
The green tea tonic does require a short cooking time so cook it in the morning if possible, refrigerate and serve chilled at the end of a hot day. I find it to be a light and delicate appetite booster, especially topped with ice cubes.
Whilst a curried carrot soup may not be the first thing to come to mind when you're feeling hot, this soup tastes zingy and sweet if eaten cold. If you can stand the 15-minute cooking time then this lightly spiced dish can help to promote sweating, which has an overall cooling effect on the body.
Low FODMAP hummus 3 ways
Yes! You can eat hummus on a low FODMAP diet and these 3 recipes show you how. Having hummus on hand to dollop onto salads and sandwiches helps to give a little protein boost to the quickest of meals. The classic low FODMAP hummus should be a go-to staple in all seasons.
The grilled red pepper hummus can easily be made no-cook if you use pre-grilled bell peppers from a jar.
The peanut and lime hummus is an unusual flavour combination but it's perfect to add to rice or noodle nourish bowls.
8 Quick and easy low FODMAP snacks
These 8 quick and easy low FODMAP snacks remain the most popular recipes on my YouTube channel, and with very good reason. Most are no-cook or low-cook options making them perfect for summer. There's something to suit everyone with sweet, salty, spicy, fruity and savoury options to choose from. From homemade smoked paprika crisps/chips to a refreshing mint choc bubble tea. If cooking a full-blown meal is beyond you right now then check these out to keep the munchies away.
No-bake choc oat cookies
Not everyone is a fan of chocolate when the weather's hot but these no-bake choc oat cookies might just change your mind. They feature, step by step in the snacks video above but they're so good they deserve a blog post all of their own.
Bringing the syrup to a rolling boil may be more than you can bear but at least you don't need to turn the oven on. If you can face it then this recipe makes 12 cookies and they only become chewier and fudgier the longer you leave them.
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Did any of these recipes help you keep your cool?
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