Aubergine Parmigiana (Low Fod map)

Prepare the Aubergine & Sweet Potato:

• Preheat the oven to 200°C.
• Slice the aubergines and sweet potatoes lengthways into 1 cm thick slices.
• In two separate bowls, toss the slices with 1 tbsp of oil each and ¼ tsp salt in each bowl. Coat evenly.
• Spread the slices in an even layer on three baking trays and roast for 20-25 minutes, until the aubergines are soft and slightly charred, and the sweet potatoes are cooked through.
• Remove from the oven and set aside. Lower the oven temperature to 180°C.

Make the Tomato Sauce:

• Finely chop the leek greens, then rinse them well to remove any sediment. Grate the carrot and finely slice the chilli. Chop the fresh tomatoes and halve the cherry tomatoes.
• Heat 1 teaspoon of oil in a large, wide-bottomed pan over high heat. Once hot, add the leek, chilli, grated carrot, and 1 tsp of salt. Cook for 3 minutes, stirring regularly.
• Add the red wine and cook for 1-2 minutes until it evaporates. Then, add the tamari and cook for a further minute.
• Add the fresh tomatoes, stir well, and cook for another 3-4 minutes.
• Add the tin of chopped tomatoes, bring the sauce to a boil, then reduce to a simmer. Cook for 10-15 minutes, stirring occasionally. Taste and adjust the seasoning with more salt and black pepper as needed. Set aside to cool slightly.

Make the Bechamel:

• In a non-stick pot, heat the olive oil over medium heat. Once hot, add the rice flour and whisk continuously for 2 minutes, until golden.
• Slowly add the almond or rice milk to the flour and oil mixture (roux), whisking continuously to avoid lumps.
• Add the salt, nutmeg, black pepper, bay leaf, and nutritional yeast. Bring to a boil, then reduce to a simmer for 6-8 minutes, whisking often, until the sauce thickens.
• Once thickened, remove the bay leaf and adjust seasoning to taste.

Assemble the Parmigiana:

• Remove the basil leaves from the stalks.
• Spread ⅓ of the bechamel on the bottom of a casserole dish.
• Add a full layer of the baked sweet potatoes on top of the bechamel.
• Spread all of the tomato sauce over the sweet potatoes, then sprinkle with a generous layer of fresh basil leaves (leaving some aside for garnish).
• Add a layer of the roasted aubergine slices, spreading them evenly across the dish.
• Spread the remaining bechamel over the aubergines, and finally, sprinkle the gluten-free breadcrumbs on top.

Bake and Serve:

• Bake in the oven for 20 minutes, or until the dish is bubbling and the breadcrumbs are golden brown.
• Garnish with the remaining basil leaves, slice, and serve!

Note: To “Beat the Bloat,” this recipe is already low in FODMAPs, making it gentle on digestion. FODMAPs are fermentable carbohydrates that can cause discomfort for those with sensitive digestion.