recipes – Page 14 – Clinical Alimentary

Pecan and raspberry Rocky Road – Low Fodmap

Rocky road is so easy to make and a great looking snack, but not for regular consumption as it is very calorific! This version is not too sweet as dark chocolate is used and the recipe is low fodmap. I like to view this as ’emergency rations’ – what do I mean? Well, when out hiking, and particularly if the hiking is up mountains, you need to take something with you to eat if you get stuck in bad weather. This was training we received when preparing for Duke of Edinburgh’s expeditions. The food needed to be calorific and I can think of no better snack than rocky road – although we often used dark chocolate coated Kendal Mint Cake when I was younger. Now, whilst hiking I have never actually had the need to call for mountain rescue services or had to make a shelter to protect me from very severe weather. These days preparation is usually about checking the weather forecast prior to venturing out and modern forecasts are considerably more reliable than in the past – but the advice is still pertinent according to the link above. A small slice of this chocolate heaven is a very nice treat when you finish your hike though! A low fodmap diet can help with diarrhoea and IBS enabling people to be more adventurous and active so if you want to try see a registered dietitian to help you through it!

Ingredients

200g of dark chocolate (I used 70%)

a handful of raisins

70g of pecan nuts

2 tablespoons of light margarine

1 packet of raspberry marshmallow* (check for fructose based sugars)

5 gluten free digestive biscuits

Method

Chop the pecan nuts at right angles to their length (this makes them look pretty when the rocky road is sliced.) Cut the marshmallow pieces into four or eight depending on your preference, and break up the digestive biscuits into small pieces. Melt the chocolate in a bowl placed over hot water (take care not to allow any water into the bowl as this will set the chocolate solid.) When melted add the margarine and other ingredients and mix well. Stir to cool the mix a little then pour into a cling film or grease lined tray and refrigerate. Cut into 15 small slices.

If you want a sweeter version add 3 tablespoons of golden syrup.

Some people with IBS have an exaggerated gastro-colic reflex, too much chocolate can result in immediate diarrhoea, so remember portion size is important – don’t eat too much at once.

* I used Art of Mallow marshmallows purchased specifically for the recipe.

August 29, 2016

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Coronation chicken – low fodmap

Coronation chicken is a favourite traditional dish in the UK and was first devised for Queen Elizabeth II’s coronation in 1953 by the Cordon Bleu chef Rosemary Hume and Constance Spry. Rosemary was described by Constance as the ‘brains’ of their collaboration with respect to cookery knowledge, but Rosemary is always mentioned after Constance who would appear to be a very accomplished self publicist. I could not even find an image of Rosemary for this post, and so, I have dedicated this post to Rosemary as the ‘brains’ behind the coronation chicken dish and given her prime place of honour! This dish normally contains significant amounts of mayonnaise and is high in fat – the version below has a lighter dressing that might be a little easier on troublesome digestive systems. Mango chutney, another key ingredient has been replaced in the dish with pulped papaya instead, it may not be as sweet as a traditional coronation chicken dish but I tend to prefer it that way and it is low fodmap so a better choice for being gently digested too. If you want it a little sweeter you could add some sultanas but remember no more than 13g per portion. Coronation chicken is a great celebration dish to serve on buffets and it can also be used as a sandwich filler, a great option to make and take to work for lunch.

Ingredients

400g of cooked chicken

1 teaspoon of turmeric

1 teaspoon of cumin

1 teaspoon of cumin seeds

A sprinkling of asafoetida

Half an inch of ginger

3 heaped tablespoons of natural Skyr (prepare with lactase drops if you are lactose intolerant or use lactose free natural yoghurt.)

1 tablespoon of light mayonnaise

Half a papaya

Half a small handful of coriander

1 tablespoon of garlic infused oil

10g of flaked almonds

salt + pepper

Method

Tear the chicken into small manageable pieces

Pour oil into a small pan and heat. Add the turmeric, chopped ginger, cumin, cumin seeds, asafoetida and fry for 5 minutes to release the spice flavours. Cut the papaya in half, chop a quarter and add to the spices. Cool and crush in a mortar or blend till smooth.

Add the mayonnaise and yoghurt to the spices, mix well. Chop the other quarter of papaya and add to the chicken with the almonds, chopped coriander and dressing. Season to taste then serve.

Serves 4-6, depending on the use of the dish.

August 27, 2016

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The moorland wild bilberry

In the month of August the moors around Lancashire and Yorkshire provide an abundance of wimberry (more frequently called bilberry). These little berries are delicious but it takes some effort in gathering them, but it is certainly worth that effort. They are ready now to harvest and if you have a few hours to spare you can gather enough to make jam – not enough time? Then perhaps gather enough to serve on your breakfast (portion is 80g), these little fruits are also likely low fodmap according to Monash – so a free, low fodmap berry that you have to exercise to find the bushes and picking them is a mindful task, a win win all round! A tip to save time in gathering them is to look for the bright green new growth on the bushes as this seems to have the larger berries. This year seems to have a bumper growth of them there are plenty to pick but I always leave enough on the bush for the local wildlife. Also do ensure that you identify these bushes correctly before foraging the fruit – see the image below.

Winberry are high in acidity so this will produce a moderate set without necessarily any addition of extra acidity and not too much additional pectin for jam making. Nutritionally they contain anthocyanins, water soluble pigments that are proposed to have antioxidant properties. A anecdote often proposed for bilberry is that it enhances night vision and was used during the second world war by pilots to enhance their vision during bombing raids (a story proposed for the carotenoids in carrots too!) A review Canter PH & Ernst E (2004) Anthocyanosides of Vaccinium myrttilus (bilberry) for Night Vision – A systematic Review of Placebo Controlled Trials Survey of Ophthalmology Volume 49 issue 1 reported the hypothesis that bilberry enhances night vision has a lack of evidence from rigorous clinical studies. Also the fact that these fruits are not going to be consumed on a regular basis will also impact on the health benefits they do have – so let’s not get overly concerned about it, just eat them for the pleasure of gathering them in summer and a the reward for your hard earned efforts! If you do collect them please ensure you know what you are looking for and positively identify them before you use them.

August 14, 2016September 21, 2016

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Can you cook a cucumber? British cucumber week

The humble cucumber – stalwart of the afternoon tea finger sandwich has it’s own week, dedicated its summer fresh light green crispness. I find the cucumber a great salad vegetable and obviously it has been used in sandwiches for afternoon tea – a meal that has had a revival recently, but can you use it any other way?

Soup is a good start but what about roasting cucumbers or fried cucumber pasta? I think I might give it a try as the cucumber is a low fodmap vegetable – let’s see what happens!

Ingredients

2 inches of cucumber sliced thinly

1 roasted pepper (sliced)

10 olives

matchbox piece of Parmesan grated

150-200g dried gluten free pasta

1 teaspoon of garlic infused olive oil

Method

Boil the pasta as directed by the packet instructions

Using the oil fry the cucumber, pepper and olives till warmed through

Drain the pasta and combine with the vegetables

Sprinkle with grated Parmesan

Serves 2 – this was very tasty – despite first appearances!

July 16, 2016

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Pecan, lime and blueberry bircher low fodmap

What a glorious way to start the day with a yoghurt and oat based creamy breakfast – this recipe contains ground flaxseed to add lots of soluble fibre to your breakfast, a real treat for sluggish bowels! Skyr yoghurt contains lactose – if you are lactose intolerant and are concerned about yoghurt add lactase liquid to the yoghurt. The dose recommended is 5 drops per pint – 4 drops to convert a large pot of yoghurt (450g) for the Biocare liquid lactase product, it does contain glycerol, which is a polyol, but lactase enzymes should be included after the re-introduction phase of the fodmap diet and you will be aware of whether you need to exclude polyols, although lactase drops are used in very small amounts, usually. Another product available appears to be Colief but this is marketed as infant colic drops at a slightly higher price for 15ml with very similar ingredients. These were the only two brands available when I searched for UK products, do let me know if you use others. It is probably better to treat milk/yoghurt with lactase prior to drinking or using it in recipes, as this forgoes the complex vagaries of digestion – I would suggest digestion is certainly more complex with IBS – the effects other food components in the digestive tract or in recipes may reduce the effectiveness of the lactase. This prepared yogurt needs to be left for twenty four hours in the fridge for the lactase to take effect. However some people with lactose intolerance can manage yoghurt, as the manufacture means a lower level of lactose in yoghurt – go with what you tolerate, once you have completed your fodmap re-introductions you should know how much you can have without symptoms. The yoghurt can then be used to make up the bircher, this is usually left overnight.

Ingredients

200g of low fat low sugar Skyr or thick textured yoghurt

50 mls fluid

1 heaped tablespoon of ground flaxseed

1 teaspoon of lime curd (check labels for any fructose based syrups and avoid)

20g of pecan nuts

1 heaped tablespoon of oats

13g of dried blueberries or 80g of fresh.

Method

Add the flaxseed to 50ml of water, mix well.

Then add the yoghurt, oats, blueberries and lime curd to the mix.

Prepare this recipe the night before and it will be ready for you to eat the next day! Add the chopped pecans just prior to serving to retain the texture. Yum!

Drink a glass of fluid or cup of tea with this for additional fluid to help the flaxseed move through your bowel.

All ingredients for this dish were purchased.

July 4, 2016

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It’s national picnic week – low fodmap picnic loaf

It’s national picnic week – although the weather isn’t that fantastic, but you can use the ideas from this event all through the summer. Here’s hoping for better weather. This recipe used a Warburton’s gluten free seeded sourdough artisan boule (purchased.) You could just as easily use a sourdough spelt loaf – this is available from artisan bakers or make your own if you have time to spare. See the link to the Sustain website search facility for artisan breads. There are three types of sourdough and for the low fodmap diet you should choose 100% spelt flour based bread – only sourdough type one and two use a fermentation process that will reduce the fructans levels in the bread see link.

Ingredients

1 sourdough boule

1 lemon

a few sprigs of lemon thyme

1 skinless chicken breast

1 roasted red pepper

1 teaspoon of grained mustard

2 teaspoons of extra light mayonnaise

100g of Brunswick ham

young kale leaves (or rocket or green lettuce)

2 tablespoons of pine nuts

1 tablespoon of oil

Method

Cut a circular lid in the top of the cob

Mix the mustard and mayonnaise together

Remove the centre of the cob and crumb

Spread the mayo/mustard on the bottom of the cob

Layer the Brunswick ham on the top of the mustard

Layer the roasted pepper on the ham.

Layer the leaves on the top of this.

Layer sliced chicken on the top

Grate the lemon to produce zest

Add half the oil to the breadcrumbs, lemon zest, lemon thyme, pine nuts and roast at the top of a hot oven – watch this carefully as it can burn very easily.

Cool the breadcrumbs

Pack this in the top of the cob use the rest of the oil on the bottom of the lid.

Place the lid on the cob, wrap tightly in clingfilm and refrigerate overnight.

Serves 6