Low FODMAP Stilton, Parsnip and Oyster Mushroom Tart

Last Christmas I worked with the Bowel and Cancer Research charity, and created my Low Fodmap Mince Pie Brownies recipe.

This year the Bowel and Cancer Research charity are running a stall at Camden Market from 3rd – 9th December 2018 from 10am to 6pm.  A professional chef has made my mince pie brownies from my blog and will be selling them for charity (along with other bakes).  If you are going to pop down, do contact me and let me know.

This year, I wanted to work with them again to create a gut friendly recipe for the Christmas period.  I decided to go for a savoury option this time and settled on a vegetable and cheese tart.  I chose my favourite cheese, which also happens to be a Christmas staple; Stilton, and some low fodmap vegetables that will compliment the cheese nicely.

Serves 2


  • Gluten Free Jus-Rol Puff Pastry
  •  100g of Oyster Mushrooms (I used Tescos Finest)
  • 3 stalks of spring Onions (green part ONLY)
  • 2 medium-sized Parsnips
  • 60g of Stilton
  • 1 medium egg
  • Garlic Infused Oil
  • Rosemary
  • Knob of unsalted butter
  • 18 cm circular tart pan (feel free to use a smaller pan or larger pan but just decrease or increase the quantity of filling above)


  1. Pre heat the oven to 180oC (fan assisted)
  2. Peel and chop the parsnips, and place them in a pan, in boiling water for 10 minutes
  3. Whilst the parsnips are on the boil, chop up the spring onions (removing the white bits) and oyster mushrooms.  Fry the onions and mushrooms in garlic infused oil for a few minutes
  4. Remove your pastry from its packaging, and unroll.  Rub the unsalted butter around the pan, to ensure the tart does not stick after it is cooked.  Place your pastry in your tin, and cut around the edge, to remove the extra pastry.  As stated above I used an 18cm tart pan to cook my tart in. Make sure you prick the pastry with a fork before putting any filling in
  5. Sprinkle some rosemary on the onion and mushroom mix, and spread across the centre of the pastry.  Once the parsnips are soft, drain the water away and place them around and on top of the onion and mushroom mix
  6. Take your 60g of stilton and crumble over the top of the tart.  Do make sure you leave a 1cm rim around the edge of your tart, to allow the filling to expand
  7. Egg wash the outside edge of the tart
  8. Cook the tart for 25 mins at 180oC and remove from the oven, and enjoy.

Lily Soutter has also created some gut friendly Christmas recipes and some are even low Fodmap. For more information on the Lily Soutter for Bowel and Cancer Research recipes go to www.bowelcancerresearch.org

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