Zucchine (courgette) Pizza gluten free low lactose

Just the job for using up all those extra glut of courgettes that you have in the garden! Courgettes are great for the low fodmap diet, this recipe used yellow courgettes but green ones will work just as well so don’t feel you need to produce this recipe exactly – although the pizza dough does need to be followed closely and it is a modification of one of Jamie’s gluten free pizza bases, but using lactose free milk and one or two tips from someone who is familiar with using the ingredients and fickleness of cooking gluten/wheat free.

Ingredients

Dough

400g of gluten free bread flour (I used doves Farm with zanthan gum already added)

250ml lactose free semi skimmed milk

2 1/2 teaspoons of castor sugar

7g fast yeast powder

1 teaspoon of zanthan gum

1 teaspoon of salt

1 egg

1 tablespoon of oil

1 teaspoon of gluten free baking powder

Topping

1 sachet of lactose free mozzarella

1 courgette

2 small handfuls of pine nuts

a few basil leaves

2 tablespoons of grated parmesan

a few thyme leaves

oil and egg (beaten)

seasoning

Method

Warm the milk to lukewarm

Add 50ml milk to a dish and add the sugar and yeast, mix and leave in a warm area till it bubbles

Weight out the flour, sieve and add the zanthan gum, baking powder and salt – mix well to ensure the gum is fully dispersed in the mix

Add the egg to the rest of the milk, pour in the oil and mix well

Add the milk to the flour and incorporate well, kneed.

Leave for 1 hour in an oiled basin with a cover in a warm place for the dough to rise.

Add two pieces of cling film to your work surface

Add the dough

Roll out as thin as possible if a thin based is wanted (makes around 4 seven inch or one large pizza)

Lift and turn upside down onto a pre-heated pizza stone

Remove the cling film (now on the top of the dough!)

Topping

Add a drizzle of oil to the top of the pizza

Wash and slice the courgette

Remove the lactose free mozzarella from the packaging and tear into thin strips

Dry the mozzarella well with kitchen paper to remove as much moisture as possible – this is very important as any excess will make the base soggy.

Tear the basil and thyme

Grate the parmesan

Combine the ingredients on the pizza base except the pine nuts

brush dough edges that are free of topping with beaten egg.

Cook at gas mark 7-8 at the top of the oven for 10 minutes

Remove and add the pine nuts and cook for a further 5 minutes

Serve and enjoy

Aubergine stuffed with lamb and pine nuts

This recipe is another Ottolenghi recipe which I have modified to make it low fodmap and is quite simply delicious the original version can be found in his Jerusalem recipe book. It was very easy to modify really- just don’t add any onion to the recipe! Cinnamon is low fodmap and one of my favourite spices. It does take time to prepare so it is probably a recipe for a Sunday evening meal – slow food and great for fodmaper’s with IBS. Serve with wholegrain rice for a complimentary starchy carbohydrate.

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Ingredients

4 aubergines

6 tablespoons of oil

11/2 teaspoons of ground cumin

11/2 teaspoons sweet paprika

1 tablespoon of ground cinnamon

500g mince lean lamb

50g pine nuts

20g flat leafed parsley

2 teaspoons tomato puree

3 teaspoons of sugar

150 ml water

1 teaspoon of tamarind

4 cinnamon sticks

1 tablespoon of lemon juice

seasoning

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Method

Slice the aubergine length-ways and place skin side down in a roasting tin. Brush with 1 tablespoon of oil and season. Cook at 220 degrees C, gas mark 7 for about 20 minutes.

Whilst the aubergines are cooking make the sauce. Add the remaining olive oil to a pan and add half the dry spices and cook for 2 minutes to release the flavour of the spices. Add the lamb, pine nuts, parsley, 1 teaspoon of the tomato purée, 1 teaspoon of sugar and seasoning. Cook for about 10 minutes till the meat is browned.

Place the remaining spices in a bowl and add water, lemon juice, tamarind, remaining sugar, 1 teaspoon of tomato purée, cinnamon sticks and season well. Remove the aubergines from the oven and top each with a quarter of the mince. Pour the sauce into the bottom of the roasting tin. Place the dish back in the oven cover with foil or a lid, reduce the temperature to 195 degrees C or gas mark 5 and cook for another one and a half hours. Serve with a sprinkling of chopped parsley.

Serves 4

Pork loin with maple and mustard sauce – low fodmap

This is a great recipe for dinner parties with friends and is really easy to do! No one will guess that you are following a low fodmap diet at all. Often on the low fodmap diet people have a very dry diet without sauces so it is good to have an option that is less dry. You can serve this with boiled rice, new potatoes or low fodmap pasta choices and a green salad. I hope you enjoy it.

Ingredients

For the stock – 250mls of water

1 Inch of carrot chopped small

2-3 Celery leaves

A handful of black peppercorns

1 Teaspoon of asafoetida

salt

small 1 inch square of celeriac chopped small

1 bay leaf

For the rest of the dish

6 1 inch thick pork loin steaks

Juice of 1 lemon

1 tablespoon of garlic infused oil

2 tablespoons of grained mustard

2 tablespoons of maple syrup

Maize flour for dusting the pork loin

2 tablespoons of cream (suitable – but if you are very sensitive you can buy lactose free if you wish)

Grated lemon and tarragon to dress the dish

seasoning

Method

Add the water to a pan with the ingredients for the stock

Heat to simmering point and cook for 10 minutes

Drain off the solids and keep the liquid

Whilst the stock is simmering dust each loin in maize flour – add it to a plastic bag and shake

Fry the pork loins using the garlic infused oil till lightly browned in a frying pan

Add the stock and the rest of the ingredients (except the cream) to an oven proof dish.

Cover the dish and cook for 15 minutes then remove the lid and cook for another 5 minutes to drive off some of the water.

Remove from the oven and rest the pork loin – add the cream to the sauce and mix well.

Serves 2-3 depending on your appetite!

Enjoy!

Is juicing or liquid meal replacements good for IBS?

There is a plethora of information on the internet on how to improve IBS or even how to ‘cure’ IBS (if you see the word ‘cure’ you should be very skeptical – we have no cure unfortunately at this moment in time.) Despite the fact that we have no cure, we do have treatments that work to reduce or eliminate symptoms – one of these is the low fodmap diet. It is a really progressive time with research into IBS increasing knowledge and slowly improving access to services in the NHS – good reasons to be positive. What about the social media information on following a ‘juicing’ diet or liquid meal replacements for IBS – is this likely to help? The juicing hype is likely on the wane through concerns about the sugar content of juices but it is the fodmap sugars that these products contain that is the issue for many people with IBS. It could be argued that food that is chewed well and mixed with digestive juices is in-fact liquid – so why not drink liquids to reduce digestion and ease symptoms?

The answer is juicing is unlikely to help, it is neither a suitable option long term or an option that will reduce digestion processes within the digestive tract. Digestion continues despite what you consume and having liquids is not necessarily ‘easier’ on your digestive tract. If symptom improvement is reported by people it might be that the person was not chewing thoroughly to begin with. Not chewing your food can mean that excessive air is swallowed leading to bloating. Drinking your meals is not really a great idea, for other reasons. Drinking your meals can impact on the amount of fermentable carbohydrates that are consumed – juicing can mean that more of these FODMAPs can be consumed, as you are more likely to to have a larger portion in a drink, than if you consume the ingredients whole. Also dietitians advocate eating behaviour for people with IBS is an important consideration – juicing all meals is not sustainable in the long term and what happens when you break this regimen and return to old habits? Dairy free manufactured juices and shakes are often based on Soya, which is limited to 60 ml on the Low Fodmap diet – so again this can cause symptoms if consumed in excess of this amount. Testimonials are very convincing – but again, time to employ your skeptic radar, is this testimonial written by someone with something to gain from promoting a product or diet lifestyle? Many companies now employ bloggers to write posts from ‘their experience’ but they are often paid for blogging about a product and are therefore biased in their opinions.

There is another hidden issue with juicing for IBS – another promoting benefit of juicing is that it promotes fast consumption, which has always been a bad idea with IBS. Savour your food and chew your food well don’t ‘eat – or drink – on the go’.

Elderflower and blueberry pavlova – low fodmap low lactose

Imagine you are going to a party and have no time to prepare a dessert. If you have made the elderflower cordial recipe then you can whip up this beautiful dessert to take to a summer party and impress your friends! It will take just ten minutes to prepare. I have used frozen blueberries – cheaper than the fresh variety, when defrosted they are softer and have more juice than the fresh varieties. Forgive me for also using a purchased pavlova base – again another time saving tip. This dessert is again another treat to have occasionally in your diet – there are plenty of healthy eating recipes on my blog, sprinkled with the occasional dessert. I have not added any sugar to the blueberries as the pavlova contains plenty. It is important that people who have to follow free from diets know how to produce all recipes in my opinion – so that people can make a choice in their diet. The only concession to the ‘free from’ isle is the lactose free mascarpone cheese, which is divine.

 

Ingredients

1 Shop bought pavlova base

200g of frozen blueberries

1 tub of lactose free mascarpone cheese

70ml of Elderflower cordial

Method

Add the elderflower cordial to the lactose free mascarpone cheese and mix well

Add this to the pavlova

Pile the blueberries on the top of the pavlova

Enjoy!

Serves 6

 

 

The pavlova base was purchased by me from Morrisons, the lactose free mascarpone cheese from Tesco and the pavlova was decorated with elder flowers and borage flowers – these are not an essential addition to the dish.

Chicken and grape salad – low fodmap

This is a quick light lunch for a sunny day. This is a mix of salad leaves, herbs and chicken with grapes. Low fodmap and yummy!

ingredients

1 Carrot

1 roasted chicken thigh

80g grapes

Mixed salad leaves

2 Radish

Drizzle of Balsamic vinegar (don’t exceed 1 tablespoon.)

Fennel leaves

Small handful of parsley

Method

Shred the chicken

Peel the carrot and use the peeler to produce long slices

Slice the grapes

Add all the ingredients on the plate

Serve

Serves 1 – serve with a portion of carbohydrate – a slice of wholegrain gluten free bread or seeded gluten free crackers. Also it is worth mentioning not to have a fruit pudding after this salad you have had the portion for this meal.

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