The following IBS-friendly recipes for this season, taken from The Food Intolerance Bible, feature a selection of quick and easy dishes which are all gluten free and wheat free, and some that are also lactose free or sugar free, which are indicated by symbols at the top of each recipe.

Tagliatelle with Seafood

You can buy so many different styles of allergy-free pasta now - and they are available in lots of good supermarkets.

Serves 2-3

Ingredients

• 115g/½ cup shelled baby broad beans
• 170g/6 oz allergy-free tagliatelle or spaghetti
• 4 tablespoons extra virgin olive oil
• 395g/14oz frozen seafood mix- muscles, scallops, prawns, squid etc
• 1-2 garlic cloves, crushed
• 1 tablespoon finely chopped fresh organic dill
• 1 heaped tablespoon chopped fresh organic parsley
• Sea salt (optional) and freshly ground black pepper

Cook the broad beans in a small pan of boiling water until tender and then drain them. If the skins are soft they can be left on; if they are tough they should be peeled off and discarded.

Bring a pan of salted (optional) water to the boil, add the pasta and cook until slightly softened. Drain and rinse the pasta under cold water. Refill the pan with boiling water, return the pasta to the pan and cook until al dente. This method prevents the pasta from becoming too sticky.

Heat the oil in a pan over moderate heat, add the broad beans, seafood and garlic and briefly sauté. Add the dill and parsley and shake the pan over the heat. Drain the pasta and toss with the seafood mixture in a warm serving bowl. Season to taste and serve immediately.

Lamb Stir-Fry with Mangetout and Pak Choi

For a change from lamb, you could make this stir-fry with organic beef, chicken, turkey, duck or prawns (shrimp). Serve it with steamed fragrant Thai rice or basmati rice.

Serves 4-6

Ingredients

• 2 teaspoons organic sesame oil
• 2 tablespoons organic cold pressed extra virgin olive oil
• 625g/1lb 6oz trimmed and thinly sliced organic lamb cut from ½ leg fillet
• 1 large organic garlic clove, crushed
• 2 teaspoons Chinese or Thai ground spice (without chilli if on a nightshade-free diet) or make up your own using equal parts or organic star anise, fennel seed, ground cinnamon, cloves, ginger and garlic powder
• 6-7 organic spring onions (scallions), finely chopped
• 6 baby-sized organic pak choi, trimmed and halved
• 170g/ 6oz organic mangetout (snow peas), topped and tailed
• 2 tablespoons (Sanchi) Furikake Japanese seasoning
• 2 tablespoons allergy-free lamb, chicken or vegetable stock (bouillon)
• Plenty of freshly ground black pepper and a little sea salt (optional)
• 2-4 heaped tablespoons chopped fresh organic coriander (cilantro) leaves

Heat the oils in a wok, add the lamb. Garlic and spice mixture and sauté for a few minutes until the meat is browned all over. Add the spring onions (scallions), pak choi and mangetout (snow peas) and stir-fry for a few minutes until softened. Stir in the Furikake seasoning, stock (bouillon) and seasoning to taste. Allow the mixture to bubble for a few minutes and serve immediately, sprinkled with the chopped coriander (cilantro) leaves.

Salmon Lasagne

Serves 4

Ingredients

• 500g/1Ib 20z wild, skinned and boned salmon fillet
• 500g/1Ib 20z frozen organic spinach leaves
• Sea salt (optional) and freshly ground black pepper
• Freshly grated organic nutmeg
• 30g/1oz dairy-free vegetable margarine spread
• 1 bunch/about 8 organic spring onions (scallions), finely chopped
• 100g/3 ½ oz soft organic goat's cheese
• 5 sheets Orgran instant allergy-free lasagne

Cheese sauce

• 55g/2oz dairy-free margarine spread
• 3 heaped tablespoons organic rice flour
• 625-750ml/2 ½ -3 cups organic rice or goat's milk
• 140g/5oz freshly grated hard organic goat's cheese

Preheat the oven to Gas Mark 5 or 190°C. Slice the salmon into bite-size strips. Cook the spinach in a non-stick pan, over a low heat, until the water has evaporated and the spinach has thawed completely. Spread half the spinach over the base of a lasagne dish and season with salt (optional), pepper and nutmeg. Cover the spinach with salmon strips.

Symbols

The symbols shown below are used throughout the recipes to enable you to judge their suitability. All the recipes are gluten free and therefore wheat free, so a wheatfree symbol is not included. Goat's products feature in a number of recipes but for most of these you can easily substitute rice or other suitable milks, cheeses or yogurts if you wish.

GF = Gluten free (which is wheat free)

LF = Lactose free (which is dairy free)

GO = Contains goat's products

V = Vegetarian (suitable for vegetarians but not vegans)

SF = Sugar free

SOF = Soya free

YF = Yeast free

NF = Nightshade free - i.e. no potatoes, tomatoes, aubergine (eggplant),sweet peppers (bell           peppers),chillies, blackcurrants

EF = Egg free

The best way to identify if you have any intolerance to certain foods is to keep a diary for a number of weeks to record the different foods you eat and monitor the effect of these foods on your symptoms. Your diet can then be modified to help keep your symptoms under control. It is advisable that you seek advice from a healthcare professional before making significant changes to your diet.

Other Seasonal Recipes

Winter Recipes

Autumn Recipes

Summer Recipes