Cooking for the Sensitive Gut

Tortilla chips with prawns and salsa

There are in fact quite a few options if you want to eat a nutritious snack and find it hard to tolerate bread and flour based foods. Tortilla chips are made from maize flour which is gluten free and low in FODMAPS. They can be dipped into spreads and pates or topped with interesting nutritious ingredients.

Tortilla are cooked in oil and contain about 15g of fat per 100g. Fat, you remember, can trigger symptoms in some people. The amounts in this recipe should be tolerated by most people.

Learning to make salsa is useful for snacks and Mexican themed meals. The key is to have a balance between sour, sweet and salty flavours. The sour flavour usually comes from using fresh lime juice. The zest adds the ‘lime’ flavour. The mix of fresh fruit and savoury vegetables is delicious and fresh tasting. Salsa can be shop bought but if you make it yourself you can be sure to only add the green parts of onion and other fruit and vegetables you know you can tolerate.

Salsa can also be served with fish, chicken and grilled pork.

Tortilla chips with prawns and salsa


Serves 4

  • 150 g/ 5 oz pineapple, finely diced
  • 2 salad onions, green leaves only, sliced
  • zest and juice of ½ lime
  • ½ tsp salt
  • ½ tsp soft brown sugar
  • ½ red pepper, seeds removed and very finely diced
  • 150 g/3 ½ cooked prawns
  • 1 tbsp fresh coriander, chopped

To serve 

100 g/3 ½ oz readymade plain tortilla chips


Place all the ingredients apart from the prawns in a small bowl and mix well. Scatter the salsa with the prawns and fold them into the mixture carefully without breaking them up. Place a teaspoonful of salsa on a tortilla chip and serve sprinkled with a little chopped coriander.

If you would like more information about managing your sensitive gut see the IBS Network

IBSLogowithstrap March 2011

This entry was written by Joan Ransley and published on October 3, 2015 at 8:40 pm. It’s filed under Dinner, Food on the go, Lunch and tagged , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

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