Mediterranean Stuffed Peppers and Grilled Aubergine – IBS friendly

I have combined and adapted these two recipes from Olive magazine and Good to Know website: <; ; <;

This is the last dish I’m going to post for trying out the mediterranean cuisine and I think it may be my favourite!

Serves 4 – 295 calories per portion – low FODMAP – gluten free – vegetarian – can be made vegan


3 large Aubergines, sliced lengthways  –  Olive oil  –  1 Onion handful of Chives, finely chopped  –  4 large Peppers  –   50g Pine nuts  –  1 Courgette, diced  –  150g Basmati rice  –  500ml Vegetable stock  –  1 × 400g can of chopped tomatoes, with their juices  –  salt and pepper  –  Fresh parsley, chopped  –  Mixed leaf salad  –  (optional: Feta)


Preheat the oven to 180ºC. Halve the peppers lengthways and place them in a grease proof oven pan, cut side facing upwards. Spray or brush with olive oil and cook for 35 minutes.

Meanwhile, make the stuffing: heat up oil in a large frying pan or wok and add the chives, pine nuts and courgette. Cook for 5 minutes until pine nuts are lightly toasted. Add rice, stock, and tomatoes, and season. Cook for 20-25 minutes until rice is cooked and liquid absorbed.

While this cooks, heat up a griddle pan over high heat. Spray or brush the aubergine slices with olive oil. Cook the aubergines in batches of two or three for about 5 minutes, turning them over half way through. Keep them warm in the oven at a low heat until ready to serve.

Stir the parsley into the rice. Take the peppers out of the oven and stuff them with the rice mixture. If you are opting for the non-vegan option, crumble feta on top of the stuffed peppers. Return to oven for a further 5-8 minutes.

Serve two peppers per person, with a couple of slices of aubergine and a side salad.

This dish was super easy to make and tasted great – I love how succulent both the peppers and the aubergine is when cooked in this way.

Note: most stock cubes will have certain ingredients in them, including onion and garlic, which are not low FODMAP. I find that because it is in small quantities and they are not proper chunks of these ingredients that it doesn’t affect me, but it may affect people who are more sensitive. As an alternative, you could try making your own stock, or, as an easier option, just use hot water and a selection of herbs.

Spag/Courgetti alla Puttanesca – IBS friendly

This recipe is taken and adapted from the Eating Well website:

I have taken this Italian dish and given it a little bit of tweaking, not just to make it low FODMAP, but also to add a bit more veg into the mix.

Serves 4 – takes 30 minutes to make – low FODMAP – Gluten Free


4 Anchovy fillets, chopped  –  Olive oil  –  1 tsp Garlic Small handful of chives, chopped  –  2 tins of Cherry tomatoes with their juices  –  Pinch of salt  –  150g Gluten free spaghetti  –  200g Courgette  –  Handful of olives  –  1 tsp Coarsely chopped fresh oregano  –  Feta cheese


Heat up olive oil in a large frying pan or wok. Fry the anchovies and chives for a few minutes. As an option, you could add another type of fish as well, cut into small pieces. Add the tomatoes and salt, and cook for about 20 minutes.


Spiralise the courgette. Add any left over chunks or shavings to the tomato sauce.

Boil the spaghetti and courgetti together in a large pan for about 10 minutes until cooked.

Add olives and oregano to the sauce. Drain the spaghetti and courgetti and combine it with the sauce. Crumble feta on top to serve.


My family loved this dish! Great tasting, easy on the stomach, and made super healthy by replacing half the spaghetti portion with courgetti.

Simple Fish Stew – IBS friendly

This recipe is adapted from the BBC Good Food website:

Another mediterranean style dish which has plenty of veg and is really easy to make!

Serves 6; takes 30 minutes to prepare and cook; 114 calories per portion; Gluten free; low FODMAP


Olive oil  –  2 tsp Fennel seeds  –  250g Carrots  –  4 Celery Sticks 60g Celery stick, 60g Bok Choy  –  60g Kale  –  4 Garlic cloves Large handful of chives  –  4 Leeks  Large handful of leek leaves, shredded    800g Canned chopped tomatoes  –  4 Skinless pollock or Salmon fillets, cut into chunks  –  200g prawns – 500ml fish stock


Cut up the vegetables into small chunks and pieces. Heat up a couple of tablespoons of oil in a large pan. Add the fennel seeds, carrots, celery, bok choy, kale, and chives, and cook for about 5 minutes until starting to soften.

Add the leek leaves, tomatoes, and fish stock. Season and bring to boil. Cover and simmer for 20 minutes until veg is tender and sauce has thickened and reduced slightly.

Add the fish and prawns and boil for about 5 more minutes until cooked. Either serve as it is in soup bowls, or, alternatively, with rice.

Note: most stock cubes will have certain ingredients in them, including onion and garlic, which are not low FODMAP. I find that because it is in small quantities and they are not proper chunks of these ingredients that it doesn’t affect me, but it may affect people who are more sensitive. Instead, you could try making your own stock, or, as an easier option, just use hot water and a selection of herbs.

Mediterranean Salad – IBS friendly

Keeping in tune with trying out the mediterranean diet, I decided to create a simple lunchtime salad which incorporated lots of classic foods from this cuisine. I actually rarely eat salads as I find they just don’t fill me up, but packing it full of vegetables and healthy fats medi-style seems to be keeping my energy levels up for much longer.

Serves 1 person; takes 10 minutes to make; 230 calories; can be made vegetarian or vegan; gluten free; low FODMAP


50g Carrots  –  50g Aubergine  –  50g Courgette  –  Lettuce  –  3 Cherry tomatoes  –  Olive oil  –  Handful of olives  –  Feta  –  Smoked salmon  –  Tomato and basil pasatta – Sunflower seeds


Preheat baking tray in oven, with some olive oil spread around the tray.

Dice carrots, aubergine, courgettes and tomatoes (unless you decide to have the tomatoes raw). Spread them around the baking tray, spray some oil on them, and roast for 10 minutes.

While they cook, shred the lettuce and the smoked salmon. Put them in a mixing bowl and mix in the olives, roasted veg, sunflower seeds, and a small amount of the passata for some extra flavour . Finally, crumble feta into the salad.

Variation Suggestions 

  • Try making it vegetarian by using tofu
  • or go one step further by dumping the feta as well and making it vegan
  • Try varying the fish: maybe tuna or anchovies?
  • Try a mix of different vegetables
  • instead of the passata, try mixing it with vinegar and olive oil, or maybe a pesto

And I’m sure you can think of many many more variations – let me know if you find any great ones!

Quinoa and Mediterranean Vegetable Casserole with Spicy Herb Pesto – IBS friendly

This recipe is inspired by and adapted from the Eating Well website:

Serves 4; takes 30 minutes to make and cook; about 300 calories per portion; vegetarian; gluten free; low FODMAP.


100g Quinoa  –  100g Green beans, chopped into 2″ pieces  –  100g Red peppers  –  100g Aubergine  –  50g Pistachios Pine Kernels  –  2 Tablespoons chopped jalapeño pepper  –  1/2 Cup of herbs of your choice (I went for parsley, oregano, crushed chillies)  –  Salt  –  Juice of 1 Lime  –  1 Clove of garlic Handful of chives  –  1 Tablespoons of olive oil  –  1 Cup of cherry tomatoes  –  Cheddar Feta  –  a handful of olives 


Put the quinoa on to boil for 20 minutes, and the peppers, aubergine, and green beans on to boil for 6 minutes.

Preheat casserole dish.

In a food processor, combine the herbs, pine kernels, jalapeños, lime juice, chives, salt, and olive oil.

Put the quinoa, boiled vegetables, pesto, tomatoes, and feta into a casserole dish and mix together. Bake in the oven for 6 minutes.

To finish, crumble feta over the dish and sprinkle with some more pine nuts.


This dish was easy to make, kept me full for hours, and also tasted really nice. And most importantly… It didn’t make me feel unwell at all! The great thing about this dish is you can really play around with it, and I’m sure you’d be able to make many different variations, while still keeping it super healthy and low calorie.