Don’t be alarmed by the fact I’ve started this off with almost low fodmap! Whilst the flatbreads are completely low fodmap, the curry does have a few fodmaps in, however I will highlight where they can be swapped for alternatives.
So let’s start with the Tikka Masala. First of all, use whatever meat takes your fancy, or even vegetables if you want a vegan/veggie version. I use chicken thighs as their moist and hold flavour well, but prawns, beef, lamb all work well too.
So we start off by marinating the meat with some yogurt and curry paste. Now if you want a low fodmap version I would recommend using a lactose or dairy free yogurt, that isn’t soya based. I use the coconut collaborative blue tub of yogurt and it works really well. Now for the curry paste I use Pataks. This DOES contain onion and garlic however I only use a few tbsps and this dish serves four so I’m not eating the high fodmap foods in large quantities. However if onion and garlic really do trigger your IBS symptoms then here are a few alternatives:
1) Buy a curry kit from online fodmap shops such as this one: https://fodmarket.co.uk/products/curry-on-tikka-masala-curry-kit-30g?_pos=4&_sid=7ce9f4770&_ss=r It has great reviews and you can still use it like I use the paste, by simply pouring the same amount of spices into the yogurt.
2) The next option is to make your own. Now I’ve tried this a few times and it’s been successful, it’s just much more work and so if you can cope with the store bought fodmap containing pastes, or are happy to buy the low fodmap alternative on line then I would! However, if you want to give making it a try, the best tikka Masala paste I’ve used is from Karlijn kitchen: https://www.karlijnskitchen.com/en/chicken-tikka-masala/
So now you’ve got your chicken marinating in tikka paste and yogurt it’s time to turn our attention to the sauce. Most Masalas are onion and garlic based. I swap the onion for the green part of spring onions and the garlic for a few chives. This makes it low Fodmap however if you’re highly sensitive maybe try swapping to other vegetables such as peppers to bulk up your sauce.
Once you’ve decided on the veggies in your sauce place them in 300ml of boiling hot water along with the coriander, tomato purée and the rest of your tikka paste and blend it together with a stick blender. If you don’t have a stick blender, an ordinary blender will be fine, just make sure it doesn’t get over blitzed and become very runny.
At this point I would turn my attention to the flatbreads. Now with a curry I flavour my flatbreads with 1 tbsp cumin seeds and a small handful of finely chopped coriander. However you could use coconut, chilli, even garlic if you can tolerate it, to add flavour to the breads. Now these are so simple to make, just combine the dry and wet ingredients separately before mixing together and adding the flavourings.
Once again I use the coconut collaborative blue pot of yogurt and it works really well, plus you don’t need lots of it, so there’s plenty for tomorrow’s breakfast too! The flatbread recipe will make 2 good sized flatbreads so, double up if you need it for four people.
My favourite part of the flatbread making process is flattening them from balls to naan bread looking discs. I do this with my hands but feel free to use a dusted rolling pin. When you cook the breads you need the pan to be super hot, this creates the charred looking brown bubbles on the flatbreads. Creating steam by brushing the raw dough with a little water can also help but be very careful as the water will sizzle on the pan and may spit out at you if you add to much!
Thats all for today, as always let me know how you get on with the recipes! Both recipe cards are below!
Happy Cooking!
@myibsandme
My IBS and Me... 