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.

northern-lights

All ingredients for this dish were purchased.

 

Kedgeree, breakfast like a king! Low FODMAP, low lactose, wheat free, gluten free

Imagine that you are in Edwardian England and a rather wealthy person! As part of the many breakfast choices would be this dish, originating in India and traditionally composed

Downton Abbey cooks Kedgeree

of hard-boiled egg, fish and rice. You can just taste the opulence, great to breakfast like a king – but this meal is great for a light brunch, served on wheat free bread also – really yummy! I often like to imagine if I was alive in Edwardian times as I love the dresses and the lifestyle – but the reality would be more likely to involve wearing plain clothes, clogs and working in the mills in Lancashire, as my relatives did!

© IWM (D 25995)

This dish is very mild, no spicy hot flavours, just like a fishy korma – some of the Lancashire men I spent my early working career with, used to call chicken korma ‘chicken soft lad’ and were merciless in their deriding of any man choosing this option when going out for a curry after the pub! However its good and mild for dodgy guts, so enjoy your fish ‘soft lad!’ If you have coeliac disease then check your spices have not been contaminated with gluten! My version of this wonderful dish is as follows:

Ingredients

175g of smoked Haddock

175g of Basmati Rice

4-5 dry green cardamom pods

5cm strip of cassia bark

Salt

Freshly ground pepper

1 tablespoon of garlic infused olive oil

1 teaspoon of turmeric

1/4 teaspoon of asafoetida

1/4 teaspoon of ground cloves

1/2 teaspoon of cardamom powder

1/2 teaspoon of ground coriander

300 mls of lactose free milk

4 teaspoons of cornflour

2 hard boiled eggs.

Method

Poach the haddock in lactose free milk until cooked, drain off the milk and retain for the sauce. Flake the fish and remove any bones and retain till later.

Add the rice to a pan, cover with water about 2 cm above the rice and add crushed green cardamom, cassia bark, salt and pepper. Bring to the boil, when boiling turn down the heat to low and simmer for 20 minutes until the rice is cooked. Remove cardamon pods and cassia bark. Cool.

Hard boil eggs for 10 minutes and cool under running water, remove shell and cut into slices – retain till later.

Add oil to a pan with the rest of the spices and cook till the spice aroma is released. Add cornflower to the pan and cook for about a minute. Slowly add milk to the pan – this will form a thick paste initially and needs to be mixed well to avoid lumps. After 1/3 – 1/2 of the milk has been added you can add the rest quickly and bring to the boil and stir till thickened.

Add the sauce to the rice, add fish and mix well, taste and add more seasoning if needed. Warm in the microwave prior to serving, serve with sliced eggs on the top.

If you are interested in Edwardian food check out the following website http://downtonabbeycooks.com/

Breakfast bars

It’s really well into Autumn now and there was a very pretty spiders web on our Acer tree – unfortunately my photography skills really doesn’t do it justice, you can only see the twinkling colours of the water droplets in the web at the bottom of the picture. Made these breakfast bars this morning, I’m getting a little bored with my usual breakfast so I thought I would try this instead:

110g of oatmeal bran

20g of milled flaxseed

80g of oatmeal

1 heaped tsp of cinnamon

1 heaped teaspoon of mixed spice

3 teaspoons of artificial sweetner powder

1 tin of gooseberries in light syrup

50 mls of ginger cordial

50 mls olive oil

Sieve out the gooseberries and retain the fluid (should be around 150ml), to this add olive oil, ginger cordial and mix well.

Place all dry ingredients into a mixing bowl (typed bowel initially – ha ha ha,  lol 🙂 just shows my job is in my unconsciousness.)

Mash the gooseberries, make a well in the centre of the dry ingredients and add liquid and gooseberries, mix well till amalgomated.

Spread out the mixture on an oiled baking tray and place in a preheated oven at gas mark 6, or 200 degrees C for about 20 minutes, check after 15!

Cut into 8 or 12 bars, cool on a baking tray and sprinkle with icing sugar.

These bars do have fibre therefore please ensure you have a drink if liquid when you have these, a cup of tea, coffee, or glass of water would suffice. Take care if you are not used to eating foods containing fibre – don’t scoff too many at one go! These should also fill you up as they are based on oats – a low glycaemic food choice, they are also nice with yoghurt.