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Clinical Alimentary

Know your guts, love yourself.

Cod and celeriac risotto

Ingredients

200g Cod

100g ham

200g celeriac

1 glass of wine

10g thyme

2 bay leaves

1 tablespoon of oil

1/2 teaspoon asafoetida

200ml of lactose free milk

2 teaspoons of cream (lactose free if needed)

Method

Add the cod to a bake-proof dish and cover with milk

Bake in the oven for 15 minutes

Remove milk and retain and flake fish

Add the oil to the pan and then add chopped celeriac, herbs and ham

Fry

Add the rice to the pan and the glass of wine

Cook till the fluid is absorbed by the rice

Add the cream and milk (from cooking the cod) in stages and repeat till fluid is absorbed

Use a small amount of water if needed to finish cooking

The rice should have a small amount of bite when properly cooked

Add the cooked cod and fold through the rice

Taste and add seasoning

Serves 3-4

Pancake recipe for Shrove Tuesday

Here is a savoury choice instead of the sweet varieties of pancake often eaten on Shrove Tuesday. It is a Moroccan themed meal.

Ingredients

Pancake batter

2 large eggs

150g of plain gluten free flour mix

75g of maize flour

500ml lactose free milk

Salt to taste.

Filling

Spinach (1 bag)

1 flat spoon of Moroccan spice mix (check for fodmaps)

1 teaspoon of oil

Juice of 1 lemon

Salt

Topping

6 carrots

Handful of coriander leaves

Salt

2 cooked chicken breasts

Method

Mix all the pancake ingredients together till smooth

Leave in the fridge of at least 2 hours

Fry thin discs of the batter in a frying pan.

Filling

Wilt the spinach in boiling water.

Fry the spice in the oil to release the flavour and add the lemon juice and salt.

Drain the spinach in a colander and blend with the spice mix in a blender.

Topping

Slice and cook the carrot till soft.

Drain and add coriander leaves and salt to taste

Blend till smooth.

Making up the pancakes:

Take a pancake and add some spinach, lay on the top sliced cooked chicken and some of the carrot mix.

Wrap the pancake up and add to a heatproof dish.

Repeat till the dish is full and spread the rest of the pureed carrot on the top.

Warm through and serve with a small amount of pomegranate seeds and alfalfa leaves.

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Lactose free soft cheese

This recipe was adapted from Gerard Baker’s ‘How to make soft Cheese’ recipe for Halloumi.

Unfortunately I would not describe it as halloumi it is more like a standard soft cheese – but lactose free. It is very easy to make as long as you follow a few steps to avoid contamination.

Ingredients

1 pint of lactose free full fat milk

30ml of white wine vinegar

1/4 teaspoon of salt.

Method

Wash your hands.

Make sure all the equipment is sterile, scald a muslin square and pour boiling water over a stainless steel colander and pan, chopsticks and large bowl. You will also need a soft cheese mould and baking tray.

Makes approximately 100-150g of cheese.

Place the milk in a pan and heat slowly until it reaches 95 degrees C using a thermometer.

Add the vinegar and turn off the heat till the curds have formed (leave for five minutes.)

Skim off the solids and add to the muslin laid over the colander. Squeeze out as much liquid as you can at this stage.

Add salt

Transfer to the cheese mould and turn upside down on the chopsticks over a plate or the baking tray, to drain.

Place the cheese in an airtight container and store in the fridge for 3 days.

 

 

Wilted spinach with pine nuts and sultanas

I love spinach it has a really vibrant colour when just wilted and combined with pine nuts a small amount of kale (purple) and sultanas it makes a really great low fodmap vegetable dish.

Ingredients

200g bag of spinach

40g Kale chopped finely

10g garlic infused oil

40g Sultanas

50g pine nuts

Salt to taste

Grated lemon rind (unwaxed lemons should be used for this dish.)

Method

Add the oil to the pan and toast the pine nuts and finely chopped kale.

Add the sultanas and grated lemon rind.

Cook for 5 minutes.

Add the spinach and cook for enough time to wilt the spinach.

Salt to taste.

Serves 4 as a vegetable side dish

This has one of your fodmap servings of fruit in the sultanas. If you have fructose malabsorption don’t have a fruit based sweet after this dish.

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Tri Colori mini pizza’s – made with verdi, bianca and rosso pesto! Low Fodmap

It was national pizza day last week and I decided to focus on the three colours of the Italian flag and make three colours of pesto and use small gluten free pizza bases – one is just enough for a nice lunch served with a fresh green salad.

Verdi Pesto

Ingredients:

I bag of basil leaves

40g of oil

20g of pine nuts

20g Parmesan

salt + pepper to taste

Bianca Pesto

Ingredients:

30g pine nuts

30g Parmesan

30g clear oil

1 slice of gluten free bread

salt + pepper to taste

Rosso pesto

Ingredients:

2 roasted red peppers

10 basil leaves

30g pine nuts

30g Parmesan

30g oil

Salt + Pepper to taste

Method for all the pesto’s

Weigh out all the ingredients and blend into a paste. For the bianca pesto add a little water if this is too thick during blending. Simple! Do taste it before you add any salt because the parmesan may produce enough saltiness for your taste. These pesto recipes produce enough for a 7 inch pizza but can also be added to pasta for a lovely flavoured dish. Remember if you have problems with foods containing fats affecting your bowel do use the pesto sparingly.

Pizza’s

Verde Pizza

Spread the pesto on the base and add a small amount of mozzarella (one or two strips), basil leaves and one sliced olive. Sprinkle with Parmesan and cook in a hot oven for 10-15 minutes.

Bianca Pizza

Spread the pesto on the base and add a small amount of mozzarella (one or two strips), pine nuts and sliced Parma ham (do be careful about what meats you choose for pizza – check for wheat, onion and garlic in preserved meats and sausages.) Sprinkle with Parmesan and cook in a hot oven for 10-15 minutes.

Rosso Pizza

Spread the pesto on the base and add a small amount of mozzarella (one or two strips), pine nuts and sliced roasted red pepper and slices of Parma ham. Sprinkle with Parmesan and cook in a hot oven for 10-15 minutes.

These little pizzas can also be sliced into 4-6 pieces and used as a small appetizer with drinks at parties too. Enjoy Pizza day!

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Tuna Nicoise, low fodmap – naturally

I love Tuna Nicoise salad, the above recipe is using fresh tuna – but canned tuna is just as tasty for this dish and it is a good lunchtime alternative to the staple gluten free sandwiches.

Ingredients

400g of tinned tuna in spring water (or fresh tuna)

800g of salad potatoes (keep the peel on for extra fibre)

2 tablespoons of light mayonnaise

200g of green beans

4 eggs

Romaine lettuce leaves and rocket

Method

Grill the tuna till cooked through, flake.

Hard boil the eggs for 10 minutes and cool under running water, remove the shell and slice.

Boil the potatoes in their skin till soft, slice.

Boil the green beans and cool, slice if too long for the rest of the ingredients.

Wash and tear the lettuce leaves and add to a dish with the rocket leaves

Mix everything together with the mayonnaise.

Add salt and pepper to taste and serve.

Serves 4

If you find that resistant starches are a problem then serve this dish with the potato freshly cooked and slightly warm.

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Feta, orange and pine nut salad

It’s time to get back to fresh ingredients, I always crave fresh salad after the Christmas excess. This salad is a tasty low Fodmap salad that will fill you up for lunch, it also contains one of your fruit portions. Remember to separate your fruit portions through the day if you have fructose malabsorption.

Ingredients

1 navel orange.

100g of feta cheese.

3 radishes.

1 slice of red cabbage.

1 tablespoon of pine nuts.

A small handful of rocket.

8 little gem lettuce leaves.

A Sprinkling of poppy seeds.

Method

Simple really, lay the little gem lettuce on the plate, peel and slice the orange and add the other ingredients to this. Serve – or add to your lunch box for the next day!

navel_trans1What are navel oranges? They are oranges with a belly button! Navel oranges are always sweet and delicious I always look out for them at this time of year.

It’s Seville Orange Season

Seville oranges are oranges that are in season around January and are a taste experience that has both sweet and bitter overtones. They are not oranges for eating but do make an excellent marmalade and this is what most people in the UK use them for. They are suitable for a low FODMAP diet. I purchased mine from a local farmers market, which meant that they were reasonably good value. I have made this marmalade a couple of times now and for both I have used jam sugar developed for high pectin containing fruits. The high pectin in these oranges comes from using the pith, pips and skin of the oranges during the marmalade production. Be aware that some sources of pectin can be apple based. Whether you tolerate apple pectin depends on how much was used to make the jam and how much you eat at the time. Remember the low FODMAP diet is just that – low – not fodmap free – fodmap free would be impossible to follow! I don’t like too much of the shredded peel in my marmalade but you could use more in yours if you wish. I needed two bags of jam sugar and twelve oranges, plus 50ml of lemon juice to make the marmalade and the result was four 500g jars. I was a little disappointed that I didn’t get more but I suspected that I could have added more sugar and peel to make more jam. But less sugar and more fruit has to be better – right?

Using a jam pan, the first thing to do is to wash the fruit then boil them in a little water, just to cover the fruit, till they are soft. Remove the oranges and keep the water in the pan. Once cool, cut each orange in half and juice each one then save the pith and seeds. Boiling the fruit whole has the advantage of getting more juice from the fruit and allowing you to scrape some of the pith from the peel before you chop it and add it to the marmalade. Scrape the pith off the skin and slice and chop it to your desired shred size. Add an additional 500mls of water to the pan, the orange juice, shredded peel, jam sugar and lemon juice. Using a muslin bag add the remaining pith and pips to the bag and tie the top. Add the bag to the pan. Bring the marmalade to a boil and keep a rolling boil till the marmalade reaches it’s setting point. This is likely to be more than one hour but keep a check on it. Check it’s setting point by adding a small amount of marmalade to a cold plate and it should wrinkle when pushed with a spoon. Sterilize four to five jam jars, add the marmalade and seal the lids. If they are sealed correctly the marmalade will last sealed in the jar for at least a year. Serve a small amount on gluten free or sourdough spelt bread for a low fodmap breakfast treat.

Lemon drizzle spiced bundt Christmas cakes – low fodmap

When baking with gluten free flour the recipes are improved by a ‘drizzle’- to add moisture to the cake. Plus, for this special time of year, I have used best butter! Yes – B…U…T…T…E…R you heard that right . Consumed once a year in the Thompson household but it is really worth it for Christmas as butter does make a difference to the flavour of these cakes. These are special cakes for Christmas eve supper.

Ingredients

130g caster sugar

45g brown sugar

2 heaped teaspoons powdered ginger

1/2 teaspoon mixed spice

175g of best butter

220g gluten free self raising flour

3 eggs

3 tablespoons table sugar

2 tablespoons of lemon juice and 2 tablespoons of water

Cream together the butter and sugar till the mix is pale. Add each egg and beat the mixture well in between adding the eggs. If the mix appears to separate add a tablespoon of flour. When all the ‘wet’ ingredients have been added slowly fold in the flour and spices. Using a greased bundt tin add the mixture and cook in a moderate oven for approximately 30 minutes.

Add the lemon juice, water and sugar to a pan and dissolve. Remove the cakes and whilst still warm drizzle the cake well. Serve.

Serves 6 depending on the size of baking tin. You can make a ring of the houses like a traditional bundt and fill the centre with treats, if you wish.

Finally it’s snowing heavily at the bundt village – but not too much to spoil the fun!

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