Your FODMAP Friendly Sunday lunch meal plan

If you’re looking for new recipes to cook this Easter weekend, we’ve got you covered.

Taken from The FODMAP Friendly Kitchen by Emma Hatcher.

For me, Sunday lunch has always been a relaxed affair, served closer to 6pm after a long walk. This is a lovely menu to cook for a family get together – especially if family members are new to or sceptical about this way of eating.

The rosemary, black pepper and parmesan popcorn is a delicious snack to have on the table for people to nibble on while they are waiting for dinner. The pulled pork can be prepped and put on to cook first thing in the morning, so you can just forget about it and let it do its thing while you look after everything else. Using the juices for a sauce means that nobody will miss the standard gravy too, which normally contains wheat and onion.

Finish lunch with a steaming dish of creamy cardamom rice pudding, bowls piled high with generous scoops, topped off with shards of toasted coconut.

STARTER

Rosemary, black pepper & parmesan popcorn

SERVES 6 AS A SNACK

There’s something incredibly satisfying about popping your own corn, rather than putting a bag in the microwave. It’s said that fragrant ingredients and recipes can take you places and every time I eat this I’m transported to a chilly autumn afternoon in front of the telly, post-walk, roast dinner cooking in the oven.

GATHER
4 tbsp extra virgin olive oil
3–4 tsp chopped fresh rosemary
2 tbsp lactose-free butter
180g popcorn kernels
50g grated parmesan
Sea salt and freshly ground black pepper

MAKE
In a small bowl, whisk together the olive oil and chopped rosemary.
Heat up the butter in a large, lidded, heavy-bottomed pot, over a medium heat. Add the kernels and close the lid.
Give the pot a quick shake so they cover the pot evenly.
Within a few minutes the kernels should start popping. Cook until the popping sound slows to about one pop every few seconds. Remove the popcorn from the heat and transfer it to a large bowl.
Evenly sprinkle the hot popcorn with the grated parmesan and toss, using two spoons is a good way to make sure everything is coated thoroughly. Drizzle with the rosemary olive oil, stir and season generously.

MAIN COURSE

Sticky maple, lime & ginger pulled pork

SERVES 6

Set this pork up in the morning and let it cook slowly all day. Come dinnertime, you’ll have tender, delicious meat that effortlessly falls apart, all covered in a sweet, tangy marinade. Pile in to toasted buns with the rainbow slaw on page 144 and enjoy. Bring on the food coma.

GATHER
1.5kg pork shoulder
1 tbsp olive oil
Sea salt and freshly ground black pepper
120ml maple syrup
60ml tamari
1 tbsp Worcestershire sauce
Juice of 1 lime
1 1/2 tbsp Chinese five-spice powder
1 tbsp cornstarch
Lime wedges, to serve
Chopped coriander, to serve
6–8 gluten-free buns, toasted, to serve

MAKE
Heat the oil in a large pan, over medium high heat. Season the pork and add to the pan, browning the meat on all sides. Place the pork into the bottom of a slow cooker.
In a small bowl, whisk together the maple syrup, tamari, Worcestershire sauce, lime juice and five-spice powder. Pour the marinade over the pork.
Slow cook on low for 6–8 hours, or until the pork is lovely and tender and falls apart.
Once the pork is cooked, lay the meat onto a serving dish and pour the juices from the slow cooker into a medium saucepan. Cook the marinade over medium high heat and slowly whisk in the cornstarch. Within a few minutes it should start to thicken. Pour the sauce over the pork and pull the meat apart with a fork. Garnish with lime wedges and freshly chopped corriander. Serve with warm, toasted buns and crispy rainbow slaw.

DESSERT

Cardamom rice pudding

SERVES 4–6

Rice pudding is so underrated. Humble ingredients and minimal fuss, this recipe creates an amazing dessert – creamy perfection so charming no one will question you if you have it for breakfast too.

GATHER
150g pudding rice
10 cardamom pods, lightly crushed
50g brown sugar
1 litre lactose- or dairy-free milk of choice
(I like rice for a natural sweetness)
20g lactose-free butter, plus extra for
greasing
Toasted coconut, to serve

MAKE
Preheat the oven to 150°C (gas 2) and lightly butter a 1.5 litre ovenproof dish. Into the dish toss the rice, cardamom pods and sugar. Stir in the milk, dot with the butter and put in the oven.
Cook the pudding for 30 minutes then give it a stir. Return to the oven for a further 30 minutes before stirring again. Return to the oven for a final hour; by this time the rice should be tender and creamy. Serve hot with a handful of toasted nuts or coconut.