Category: Uncategorized

Low FODMAP fishcakes

fish fridayIngredients

1) Tartar Sauce

50 g Gherkin (check ingredients for Fodmaps)

2 teaspoons of capers

3 tablespoons low-fat mayonnaise

5 g flat leaf parsley

2) 300 g white fish

650 g new potatoes

9 g fresh turmeric

2 teaspoons of cumin

1 tablespoon garlic flavoured oil

2 eggs

150 g of wheat free breadcrumbs

DSCF1527mod

Method

Tartar sauce

Chop gherkins, capers and parsley and mix with mayonnaise, salt and pepper to taste.

Mix and chill.

Fish cakes

Peel half of the potatoes and leave the others with peel on to add more fibre.

Boil in salted water till soft, mash with pepper.

Peel and chop turmeric and cook in the garlic flavoured oil with cumin.

Add the chopped fish, cook very lightly.

Combine fish and potato – mix gently to ensure large pieces of fish remain

Using a ring fill with fish and potato mix.

Beat the egg.

Coat each fish cake in egg then roll in breadcrumbs.

Lightly fry with spray oil and then finish cooking in the oven.

Serve.

 

Jules_GastroRD1 Comment

Hot surf and turf wrap – Gluten and wheat free

DSCF1513modIngredients

2 Steaks

200 g of large prawns

Wheat & Gluten free seeded wrap

Gravy browning – a few drops

2 teaspoons cornflour

Spray oil for frying

2 carrots

Green salad leaves and 5 radishes for the salad bowl

Method

Trim fat from the Steak

Fry steak till browned using spray oil

Cover with water and add a few drops of gravy browning

Cover with a lid and cook till tender

Chop carrots into bite size pieces and spray with oil.

Cook the carrots for 20 minutes in the oven whilst the steak is cooking.

Remove steak from the pan to rest and add cornflour to the sauce to thicken, cook.

Cook prawns

Taking a wrap add ingredients including gravy and fold wrap over. Serve with green leaves and sliced radish.

Serves 2

*If you are following a Low FODMAP diet then check your wrap for other Low FODMAP ingredients – the wrap in the image contains concentrated fruit juice of unknown source so it is unsuitable for the Low FODMAP diet. You can also serve the filling on other gluten-free breads such as gluten-free pitta, gluten-free ciabatta or gluten-free french bread for example.

 

Jules_GastroRD1 Comment

Who said you can’t have a fun free from Easter?

DSCF1315aThese are dairy free, wheat free, gluten-free easter nests just the job if you have to avoid dairy and want to have at least a small amount of chocolate.

Ingredients

100g milk free chocolate

60g of gluten-free corn flakes

30g sultanas

Gluten wheat & milk free yellow sprinkles

Gluten, milk and wheat free jelly beans

A few kitsch chicks!

Method

Weigh out the cornflakes and sultanas into a bowl.

Crush the cornflakes a little.

Melt the chocolate in a bowl over hot water.

Add to the cornflakes ans sultanas and mix till coated thoroughly.

Put the mix into a bun tin and flatten the middle to make a nest.

Place in the fridge to set then sprinkle the middle with sprinkles and add some jelly bean ‘eggs’.

Have a happy easter! 🙂

 

 

Jules_GastroRDLeave a comment

Saffron Simnel Cake

Saffron Simnel Cake

This recipe can also be downloaded from the IBS Network website

http://www.theibsnetwork.org/what-we-offer/recipes/

It is a different take on the traditional Simnel cake – without marzipan as this might provoke symptoms if you have IBS. A small slice of this is nice to have on Easter Sunday, many people may find that Easter eggs are too much to tolerate, particularly if you suffer from lactose intolerance. Saffron can be excluded if you don’t like the taste.

Ingredients

240g of self-raising wheat free/gluten-free flour
1 flat tsp of cinnamon
1 flat tsp ginger
2 tbsp ginger syrup
4 eggs
200g of milk free margarine
Large pinch of saffron
150g of golden castor sugar

Method
Pour approximately 1 tablespoon of boiling water on to the saffron and set aside to cool.
Weigh all other ingredients into a mixing bowl, add saffron and liquid mix, mix well.
Place in a paper lined seven-inch baking tin and bake at gas mark 6 220ºC for 45 minutes – 1 hour until a cake skewer comes out clean, when inserted into the centre of the cake.
Decorate.

DSCF1294modOther posts that you might find useful at Easter:

https://clinicalalimentary.wordpress.com/2014/04/17/easter-hot-cross-buns/

https://clinicalalimentary.wordpress.com/2013/03/31/easter-meal-roast-spring-lamb/

If you can tolerate marzipan you might want to try this recipe instead

https://clinicalalimentary.wordpress.com/2013/03/30/easter-with-food-intolerance/

Jules_GastroRDLeave a comment

Easter Hot Cross Buns

Hot cross buns are an integral part of the Easter festivities – being on a wheat free diet shouldn’t exclude you from enjoying them.

DSCF1295modaIngredients
350g Brown Wheat/Gluten Free bread flour
2¼ Teaspoons xanthan gum
4½ Tablespoons castor sugar
1½ Teaspoons cinnamon
1¼ Fresh grated nutmeg
¼ Teaspoon of salt
3 Eggs
3 Tablespoons of olive oil based spread
1 Teaspoon vinegar
280 ml warm water
¾ Teaspoon sugar
3½ Teaspoons of dried fast acting yeast
125g Sultanas

To make the cross

Wheat free brown bread flour

1/2 egg (use the other half to glaze the buns.)

Method

This mix produces a very stiff dough so a powerful mixer with a kneader tool attachment is needed

Weight out the flour, xanthan gum, castor sugar, cinnamon, freshly grated nutmeg and salt into a bowl, mix the dried ingredients well.
In another bowl add the warm water, and sugar – dissolve and add fast acting yeast and leave till a foam forms on the surface.
Add the eggs, butter and vinegar to another bowl and beat and add the yeast mixture
Set the mixer to a slow speed to start and begin to add the dry ingredients to the wet and when all the ingredients are added mix well.
Add the sultanas and mix well with a spoon.
Quickly drop about 60g of mix into a greased bun tray and leave in a warm place for 30 minutes to rise.

Once risen, mix the cross flour and add a cross to each bun. Glaze with half an egg. Cook in an oven gas mark 6, 200 degrees C till risen and cooked through.

Serve and enjoy!”

IMG_1661mod

Best consumed within 24 hours of baking – I am sure you won’t have a problem with this bit! I have not added any candid peel to the recipe as I don’t like it but you could add some if you do.

 

Jules_GastroRD2 Comments

Another AGM and slaw salad

I am preparing for another IBS Network AGM tomorrow, I can’t believe its three years since I attended the first one – we have achieved lots of things since then, the Self Care Plan and now free access to all, new website, two Wellbeing days and lots of meetings. Now for the next 12 months!

Slaw salad
½ courgette
1 carrot
1 bag of rocket
1 bag of radish
2 tablespoons of light mayonnaise
3 dessert spoons of pine nuts
Salt & pepper

Method
Grate carrot, radish and courgette and squeeze out any excess water.
Mix the mayonnaise with the carrot, radish, courgette, pine nuts, rocket and add salt + pepper to taste.

Simple!

This recipe was made originally with buckwheat but large amounts of this grain can be problematic for the Low FODMAP diet. The best advice is to use a good variety of grains in the diet so you are not relying on one type. Updated 22.11.14

Jules_GastroRD2 Comments