Cooking for the Sensitive Gut

Red pepper pine nut and basil pâté 

This recipe uses pine nuts and roasted red peppers as a base. It is a simple, nutritious pâté that can be eaten as a snack with rice cakes, tortilla chips,gluten free bread, spelt sourdough toast or oat cakes. Red peppers and pine nuts are very nutritious and low in fermentable carbohydrates so they should not trigger symptoms if you eat small portions. This is a great recipe to share with other people. It keep in the fridge for up to a week.

Another idea is to use this as a spread instead of butter in sandwiches. Or it can be diluted with a little lemon juice and olive oil and used as a dressing for salads or served as a sauce for white fish. It is delicious give it a try and let us know how you get on.

Red pepper pine nut and basil pâté

Serves 4

Takes 30 minutes


  • 2 red or orange peppers, halved and seeds removed
  • 2 tbsp olive oil
  • 60g/2 oz pine nuts
  • a pinch of smoked paprika
  • 1 – 2 tbsp lemon juice
  • sea salt
  • a small bunch of basil leaves
  • 1 tbsp garlic oil (optional)


Preheat the oven to 200°C/400°C/Gas 6

Place the peppers on a baking tray, brush with a little olive oil and roast for 25 to 30 minutes until the skins begin to blister. Alternatively place the whole peppers over the naked flame of a gas hob. This is a quicker method and usually takes about 5 minutes. Allow the peppers to cool and remove their blackened skins and any stray seeds.

Scatter the pine nuts on another baking tray and place in the hot oven for 3 – 5 minutes to toast a little. Do not let them burn. Remove the pine nuts from the oven and cool.

Place the roasted peppers, pine nuts, smoked paprika and 1 tablespoon of lemon juice in a food processor and blend to a smooth purée.  Add a little water and a little garlic infused olive oil to loosen the pâté if required.

Taste the pâté and adjust the seasonings adding more lemon juice and a little water to make it looser if necessary. Serve the pâté strewn with torn basil leaves.

For more information on how to manage your sensitive gut go to the IBS Network

IBSLogowithstrap March 2011

This entry was written by Joan Ransley and published on July 19, 2015 at 6:31 pm. It’s filed under Food on the go, Snack and tagged , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

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