Here are some tips and ideas on how you can create delicious dips, coatings and marinades which will add plenty of flavour to any dish.

  1. For a smoky flavour coat your meat, fish or tofu with 1 tbsp of smoked paprika, 1 tbsp corn flour and a pinch of salt before frying. Other options you can use instead of smoked paprika are: Chinese 5 spice, cajun spice or Ras el Hanout. 
  2. Marinades are a great way to add flavour. Try these different combinations of ingredients which work for meat, fish, vegetables or tofu. Just coat well and leave for one hour before cooking either on the barbecue, in the oven or just fried.
    For 2 servings
    Asian – 1  brown sugar, 1 tbsp soy sauce, 2 tbsp sesame oil, 1 tbsp lime juice, 1/2 tsp salt, ( for non low FODMAP add 1 crushed garlic clove)
    Moroccan – 1 tsp cumin, 1/2 tsp cinnamon, 1/2 tsp chilli powder, 2 tbsp olive oil, 1/2 tsp salt, 1 tbsp maple syrup (honey for non Low FODMAP)
    Mexican – 1 tsp smoked paprika, 1 tbsp lime juice, 1 tsp cumin, 1/2 tsp chilli, 2 tbsp olive oil, 1 tbsp tomato puree, 1/2 tsp salt
    Italian – 2 tsp oregano, 2 tbsp lemon juice, 2 tbsp olive oil, 1/2 tsp salt, ( for non low FODMAP add 1 crushed garlic clove)
    Indian – 1 tbsp curry madras powder, 2 tsp sugar, 1 tbsp tomato puree, 2 tbsp oil, ( for non low FODMAP add 1 crushed garlic clove)
    Japanese – 2 tbsp miso paste, 1 tbsp brown sugar, 1 tbsp oil, 1 tbsp lemon juice. Add a little water if too thick
  3. Dips are great to have on the side and can be made in advance and kept for several days in the fridge. Try these different recipes. All you have to do is to blend together these different combinations of ingredients:
    Red pepper and feta – 2 roasted red peppers, 25g feta cheese, 2 tbsp lemon juice, 2 tbsp lactose free yoghurt (non lactose free for non low FODMAP), season to taste.
    Tahini – 2 tbsp tahini, 1 tbsp lemon juice, 2 tbsp lactose free yoghurt, 2 tsp soy sauce (gluten free for low FODMAP), 1 tbsp maple syrup (honey for non Low FODMAP), season to taste. This one goes very well with roasted aubergine.
    Carrot and cumin – 2 roasted carrots (roast coated roughly chopped carrots in the oven for 15 minutes or until slightly browned, then allow to cool), 1 tsp cumin, 1 tbsp olive oil, 2 tbsp lactose free yoghurt, 1 tbsp lemon juice, season to taste
    Herby – 1 tbsp chopped basil, 1 tbsp chopped coriander, a handful of pitted green olives, 150ml of plain lactose free yoghurt, season to taste.Enjoy!