recipes – Page 24 – Clinical Alimentary

Pork loin, Low FODMAP, dairy free, lactose free, gluten free

The following recipe is for lovers of Thai flavours, I am not really a huge fan, I always feel that coriander tastes a bit soapy. I was tempted to call this Soapy Pork Loin, but thought better of it – plenty of people love coriander though! (I don’t mean to offend my readers in Thailand, you will have to let me know what you think of my recipe.) I have sacrificed my tastes to make you a gut friendly recipe – I hope you like it.

Ingredients

1 tablespoon of low-fat peanut butter

1 tablespoon of tamari soy sauce (gluten-free)

2 star anise

2.5cm (1 inch) stick of fresh ginger

15 g of fresh coriander

1 tablespoon of garlic infused oil

100 ml Stock (home-made, vegetable or pork)

1/2 lime (squeezed)

Salt (to taste!)

1 pork tenderloin trimmed and cut into strips

3 Pak-Choi (chinese cabbage)

2 carrots (peel in strips with a potato peeler)

Sesame seeds to decorate.

Method

Trim and cut the tenderloin and place the pieces in a dish

Add the star anise, peeled ginger, peanut butter, oil, soy sauce, coriander and stock in a strong blender and blend well to make a sauce. If you wish you can add chilli or chilli powder if your stomach can stand it.

Pour this over the pork, add lime juice, salt and leave to marinate at least two hours.

Cook the pork mix and sauce in a pan until tender, then add to a wok with the carrot & pak-choi, cook with the vegetables still al dente.

Serve, sprinkle over sesame seeds and serve with boiled rice.

Serves 3

August 10, 2013

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Saharan Harissa spice mix for Moroccan Chicken, Low FODMAP.

Harissa is a spice blend used in North Africa and the following recipe is Low FODMAP version, another example that it is possible to have rich flavours without the addition of onion and garlic. It is a special recipe, so quite expensive to produce so I would save it for those occasions when you want to cook something a little different for friends and family. The recipe serves approximately six people. It also takes some time to prepare, but I think you will find that nobody will recognise the recipe is good for someone who has IBS and problems with their digestion. If you are sensitive to hot spices then replace hot paprika with mild paprika and omit the chilli from the recipe.

Ingredients 1 – Spice mix

5g Cumin

5g Hot Smoked Paprika

2.5g Coriander Powder

2.5g Coriander Seeds

2g Ginger powder

2g Tumeric

Use 1 heaped tablespoon per dish.

Ingredients 2 – Main dish

12 Skinless chicken thighs

100g Lemon & Coriander flavoured green olives

1/2 Lemon (squeezed)

1 preserved lemon

2 teaspoons of Rose Water (not sweetened!)

2 large pinches of Saffron

1 tablespoon of Garlic infused olive oil

250g Red and Yellow Pepper

300 mls water

salt

Ingredients 3 –Carbohydrate

100g Red Quinoa

100g Broken Basmati (cheaper version of basmati – works just as well)

100g Red Camargue Rice

50g Pine nuts

Salt

Serves 6

Add 1 tablespoon of the spice mix to a dish, mix with 2 teaspoons of rose-water, 1 tablespoon of garlic infused oil, the juice of 1/2 a lemon.

Pour the spice mix over 12 skinless boned chicken thighs, rub in well and leave covered in the refrigerator for at least 2 hours.

Roast the pepper in an oven till soft, and chop.

Add the chicken to a cooking pot or tagine and add the preserved lemon, olives, pepper, saffron, salt and 300 mls of water. Cook for 1.5 hours at gas mark 5 till ingredients are soft and tender.

Near the end of the cooking time add red rice, basmati rice and salt to a pan cover with water and cook for 20 minutes. Add quinoa and salt to a separate pan cover with water and cook for 15 minutes. Drain these, mix them together and add the pine nuts.

Drain off the cooking juices from the Moroccan chicken, if you wish at this point drain off the fat floating on the surface of the cooking liquor. In a large serving dish place the rice mix in the dish first and pour over the remainder of the cooking liquor. Pile on the rest of the ingredients on the top of the rice – then enjoy!

July 25, 2013

Jules_GastroRD1 Comment

Potato and salmon rosti

This recipe uses the tandoori spice masala mix made in the last blog (see the bottom for a link.) This dish is low-fat, suitable for those who are looking to manage their weight whilst having tasty filling Low FODMAP food.

Ingredients

1 Large potato

1 egg

2 small salmon steaks

1 dessert spoon of low fodmap tandoori spice masala

Salt & pepper

For the green salad

Finely sliced celery – ensure less than a small stick per serving

Alfalfa

finely chopped cucumber

Method

Cook the salmon steaks and flake them.

Peel and grate the potato

Add the flaked salmon to the potato and bind together using 1 egg

Mix in the spice, salt & pepper.

Spray oil on a baking tray and cook the rosti in the oven

Serve with green salad. Makes 6

https://clinicalalimentary.wordpress.com/2013/06/29/low-fat-tandoori-chicken-made-with-low-fodmap-spice-masala-contains-lactose/

July 6, 2013

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Low fat tandoori chicken – made with Low FODMAP spice masala!

It is intensely frustrating following the Low FODMAP diet and visiting the supermarket and looking for an easy sauce or dry powder spice mix when lots of the sauces and spice mixes contain onion and garlic powder. How on earth are you to make a flavoursome dish with gut friendly ingredients? Make your own perhaps! The following recipe is a masala mix for tandoori food. For a tasty spice mix use the following recipe – it makes about 140g of mix that can be stored for up to six months in an airtight container. Some tips on shopping for spices before we start with the recipe – check out your local asian supermarket and purchase spices in large packets, this is much more cost-effective than buying small jars. If you are following a completely gluten-free diet check all spices for gluten including your asafoetida (some spices can be adulterated by addition of fillers such as wheat flour.) It might be better to purchase spices from suppliers that do label their mixes with allergens and suppliers that understand that even small amounts of gluten can be problematic for coeliac, for example.

Choose sweet paprika if your gut is sensitive to spicy food and you may want to use a mild heat chili powder too, or omit it all together. Use smaller amounts of the powder in your recipe, if you find that spices tend to increase your IBS symptoms.

Ingredients for the dry masala

40 g Coriander

30g Cumin

20g Paprika

20g Ginger

15g Dried Mint

5g Asafoetida

10g Chilli powder

Mix the dry ingredients together and store in an airtight tin.

Tandoori Chicken

Two dessert spoons of dry masala powder (above)

Juice of 1/2 lime

150g lactose free greek yoghurt

4 skinless chicken breasts

Salt & pepper to taste

Weight out the yoghurt and squeeze half a lime into the yoghurt and mix well.

Dry fry the spice mix till the aroma is released, cool and add the powder to the yoghurt.

If you want to have the authentic indian restaurant colour you can add red food colouring the mix (as I did.) Ensure that the food colouring is not based on beetroot powder, this is a fodmap.

Don’t be tempted to try the uncooked mix – it really needs cooking to bring out all the flavour, it doesn’t taste nice raw – believe me!

Spread the yoghurt onto both sides of the chicken breasts and leave to marinade in the refrigerator for a few hours or at the very best overnight.

Now time for cooking………

Scrape off excess yoghurt from the chicken breasts and place in a hot oven and cook for 30 minutes till cooked through. Serve with boiled rice (add some turmeric and cassia bark to your boiling rice to add colour and flavour) and Low FODMAP salad.

A low-fat tasty dish that is not too hard on your digestive tract, just the ticket for a Saturday night meal.

June 29, 2013July 11, 2017

Jules_GastroRD6 Comments

Gluten free raspberry buns and school cookery lesson reflections – seventies special!

I am really giving my age away with this post, this recipe was one of the first that I tried at school it is refreshingly simple and because it has been made gluten-free it can take some punishment during the dough making stage. I didn’t like cookery at school generally, you had to carry all the ingredients with you and the buns home again (if any of them actually reached home!) As I walked about a mile to and from to school every day having to carry school books and cookery ingredients wasn’t great. How times have changed, these days and walking on your own or with friends to school is not encouraged because of safety concerns. I never came to harm and it was a real pleasure to play out and have real freedom. We would often travel miles on our bikes without a second thought but I suppose because we lived in a semi rural area traffic wasn’t a major concern and there were fewer cars on the roads at that time.

Ingredients

225g gluten-free self-raising flour

75g dairy free margarine (make sure this is refrigerated before use)

75g golden castor sugar

1 egg

Raspberry jam

egg for brushing and extra castor sugar for brushing.

Gluten free flour for rolling out the mix

Method

Weigh out the flour and add to a mixing bowl with the sugar.

Weigh the margarine and rub this into the flour mix.

When the margarine has been rubbed in add the egg and bring the mix together.

Work it well so the ingredients come together and then roll it into a sausage shape.

Cut it into nine or twelve (if you are being good and reducing the portion size.)

Flatten the disks a little with the palm of your hand and using a teaspoon create a small indentation in the centre of each one.

Fill the indentation with raspberry jam.

Brush each one with beaten egg and sprinkle on castor sugar.

Place on a greased baking tray and cook for about 20 to 25 minutes at gas mark 6/204 degree celsius.

These buns are gluten, lactose and milk free, they are also suitable for a low FODMAP diet but do check the ingredients in your flour.

May 11, 2013

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Easter meal – roast spring lamb

The first thing to do in the preparation for this Easter meal is to marinade lamb steaks for 1-2 hours.

Marinade

1 freshly squeezed lemon

1 tablespoon of garlic infused oil

Sprinkle of salt

3 sprigs of rosemary

chop the rosemary and add to a bowl with 2 lamb steaks, oil, lemon juice and a small amount of salt to taste.

Leave to refrigerate for 1-2 hours before adding the lamb to a roasting tin with vegetables (I chose parsnips, these were what I had in the fridge, but you could choose carrots if you wish.)

Place in the oven at gas mark 4 and cook for 2-3 hours or until the lamb is very soft and falls apart. Keep checking it as you don’t want it to become too dry. Cooking the lamb long and slow will ensure that some of the marbling of fat it contains will liquefy and can be skimmed off the meat juices once cooked.

The next dish to make is a greek salad – we had this as a starter to our easter meal.

Ingredients

1 large tomato

1/2 cucumber

10-12 black olives

1 teaspoon of dried oregano

100g of feta cheese.

Chop the tomato, feta and cucumber and add to a bowl with olives. Mix well, as the feta and olives are quite salty there should be no need to add salt to season this dish. Serve before the main meal or have it as a side dish – whatever you prefer to do is fine.

The next thing to make is the mint dressing for the potatoes.

Minted Charlotte Potatoes

2-3 potatoes per person.

2-3 sprigs of mint

1 tablespoon of garlic infused oil

1 tablespoon of white wine vinegar

Salt to taste

Chop the mint and add it to a bowl with the olive oil and white wine vinegar, salt and mix well.

Chop the potatoes into 2-3 cm wide slices. Boil the potatoes for 10-15 minutes, drain the pan of water, add the dressing and shake the pan well.

Keep potatoes warm.

Prepare the lamb

Trim the fat from around the lamb and place on a serving dish with the roasted vegetables.

Drain off the cooking juices and strain off the fat which floats on the surface, drizzle this liquid over the meat and allow it to rest (if you wish to make a gravy add a heaped teaspoon of cornflour and heat in a pan until thickened.)

Serve up and enjoy! This meal is gluten-free and Low FODMAP (a small amount of tomato is included in the salad, which shouldn’t be too much for those excluding fructose from their diet) however the salad does contain milk protein. The meal is a celebration and has been prepared with some effort to reduce the fat levels in the roast lamb, however lamb is still quite a fatty meat therefore it is probably better to eat it occasionally. It serves 2-3 people (ensure a lamb steak per person.)