Using up your herbs!

If you’re new to the blog, we previously posted about adding flavour to FODMAP meals with herbs being a favourite of ours and an opportunity to get those green thumbs flexing.  If it has now got to that point were your plants are looking a bit dishevelled, then the recipe below will help use them up.  It uses saffron which is such an underused spice – and I know the perception of high cost will put people off using it.  But you only have to use such a tiny amount! Just one or two small strands can really enhance and give a depth of flavour to your dish. We have recently been using it to flavour our side dishes, as seen in Yellow Rice & Peppers, and one of our first FODMAP friendly meals was a paella in which saffron is essential.

Garlic Oil

This has been discussed before, but we cannot stress how important this ingredient has been in cooking over the past 5 weeks. We definitely use it in meals most evenings, and it means that meals that you usually enjoy stay….well enjoyable. The flavour is stronger than we would have predicted, meaning it is perfect for using in all cuisines. Some of our favourites have been pad thai, bolognese, stir fried veg and pesto – all of which require garlic for that traditional flavour. ITS ESSENTIAL, and available everywhere (we stocked up when we found a good offer)


We’ve used lots more fresh herbs since starting the  diet and this is something which is definitely going to continue post FODMAP diet.  Making a pesto is another good way to use up herbs; in fact I think nearly all of the main meal recipes contain some sort of fresh herbs….so make sure you stock up! Here is a recipe that uses up your herbs, and would be delicious for any meal of the day….

Recipe: Persian Omelette with Fresh Herbs


Serves 2


4 eggs

1 handful coriander leaves

1 handful parsley leaves

1/2 handful chives

1/2 handful dill

Or use any combination of herbs, I used 1 handful of basil in place of the chives and dill

Pinch of saffron

Salt and freshly ground black pepper

25g butter



Pre-heat grill to a medium heat.

Finely chop all the herbs.

Lightly beat the eggs in a bowel then add remaining ingredients and mix.  Place the butter in a shallow round pan and melt over a medium heat.

Once butter is foaming add the egg mixture and fry for 2-3 minutes to cook the bottom of the omelette.

Place under the grill and cook for 2-3 minutes but be careful not to burn the top of the omelette.

Cut into wedges and serve, I served this with some simple griddled vegetables as I’ve shown below :)

SAM_1199   SAM_1198

Side Veg:

½ courgette, cut into small pieces

10 baby / plum tomatoes

1 tbsp. oil and some salt & freshly ground black pepper

Add 1 tbsp. oil to a frying pan and over a medium / high heat fry the courgettes on one side until you get a slight browning, then flip them over and fry for 2 more minutes.


Add the baby plum tomatoes (or cherry tomatoes) and mix. Heat for 1 more minute and season at this point; serve with the omelette.


Time:  30 minutes

Preparation: 15 minutes

Cooking: 15 minutes



Lee is a UK Registered Dietitian who worked as a researcher at King’s College London University researching the low FODMAP diet for irritable bowel syndrome (IBS). Previously Lee worked for the NHS with many years’ experience of treating IBS. Lee has run a popular blog on the low FODMAP diet since 2013 where you can learn all about his experiences of following the low FODMAP diet, find information on the research behind the diet, the practicalities of implementing the diet along with low FODMAP meal and baking recipes. This year Lee has published the first ever book dedicated to the reintroduction phase of the low FODMAP diet. More information on the book entitled ‘Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet’ can be found on the website

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