Pumpkin gnocchi and sage butter

I have been thinking about Halloween recipes this weekend – this is likely to be the last one I post this year. I adore gnocchi but I do find it very filling. It is a dish for a day where you need something satisfying and tasty. The day has been nothing but grey sky and drizzle so it is very apt to make a starchy dish and pumpkin is a seasonal alternative to potato. Enjoy!

Ingredients

  • 1 Medium pumpkin – mine gave 600g flesh
  • Spray oil
  • 300g maize or cornflour
  • 1 Egg
  • Seasoning
  • 25g butter
  • 10-12 sage leaves
  • 30g Grated parmesan

Method

  • Slice the pumpkin and spray with oil and roast in the oven till soft.
  • Leave the slices till cooled.
  • Remove the skin from the flesh, season.
  • Add to a blender with the egg and enough flour to bind the mix.
  • The mix is slightly soft but can be weighed into 10g portions and rolled, then flattened with a fork.
  • Heat a large pan with boiling water add seasoning and drop in the gnocchi – don’t add to many at once – they will float (Halloween reference to IT here) when ready.
  • You might have to change the water if it becomes too starchy.
  • Dry well on kitchen paper.
  • Chop the sage, melt the butter in a pan and add the gnocchi.
  • Serve and sprinkle with parmesan cheese.
  • Serves 6.

Chicken and pesto pasta – low fodmap

I am trying again with Kale, using kale is a way of getting more cruciferous brassica vegetables into the low fodmap diet. Why should that be important? These vegetables contain sulphur compounds such as glucosinolates, compounds that have been implicated in the prevention of colon cancer (1). These vegetables are also rich in nutrients such as vitamin C and folate – unfortunately these vitamins are water soluble so will be reduced by boiling in water. This is a bit of a problem as most kale is exceptionally tough to eat and needs a good amount of cooking! It does contain the fat soluble vitamin K, beta-carotene and leutine, which is retained. It is really important to eat a wide a variety of foods as possible when following the low fodmap diet to get as much good nutrition as possible. The following recipe is a good start! If you really don’t want to try kale in this recipe other low fodmap cruciferous vegetables are Bok Choy, white and red cabbage, turnip, swede, watercress and radish – not all suitable alternatives for this dish, though. Enjoy!

Ingredients

200g Gluten free dried pasta

60 g grated parmesan cheese

2 heaped tablespoons of pine nuts

1 packet of basil leaves

100g Kale

100ml oil

2 chicken breasts

seasoning

Method

Make the pesto – blend together the pine nuts, basil, olive oil and parmesan.

Chop the chicken – take care not to contaminate surfaces with raw chicken – clean down well after chopping it, or buy chicken strips.

Add the chicken to a pan with 3 tablespoons of the pesto and cook till the chicken is cooked through

Start to cook the pasta in boiling salted water and add the chopped kale to the pan.

The trick with cooking gluten free pasta is to use the packet cooking instructions – overcooking will turn it to mush.

Drain the pasta and kale.

Combine the ingredients, add seasoning if needed the parmesan is quite salty so additional may not be needed

Serve, contains 2 portions

(1) Nutr Cancer. 2014;66(1):128-39. doi: 10.1080/01635581.2014.852686. Epub 2013 Dec 16.
Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis.

Lime chicken salad – low fodmap

I am on Holiday this week and I have not picked a good one for the weather unfortunately. I decided to being some colour into my evening meal and brighten my day. So here it is a nice crunchy salad.  The tortilla chips add a bit of different texture and I hope you enjoy it as much as I did.

Ingredients

3 carrots (I used rainbow but you can use any kind you like)

3 baby courgettes

2 small bags of M&S tortilla chips (wheat free)

3 tablespoons of lactose free Greek yogurt

1 teaspoon of Lebanese 7 Spice (Arribica)

Grated rind of 1 lime

2 chicken beasts (cooked)

oregano

Seasoning

Method

Slice the carrots two different ways

Slice the chicken breasts

Add the spice to the yogurt and mix well

Combine the ingredients on a dish

Serves 2

Wilted spinach with pine nuts and sultanas

I love spinach it has a really vibrant colour when just wilted and combined with pine nuts a small amount of kale (purple) and sultanas it makes a really great low fodmap vegetable dish.

Ingredients

200g bag of spinach

40g Kale chopped finely

10g garlic infused oil

40g Sultanas

50g pine nuts

Salt to taste

Grated lemon rind (unwaxed lemons should be used for this dish.)

Method

Add the oil to the pan and toast the pine nuts and finely chopped kale.

Add the sultanas and grated lemon rind.

Cook for 5 minutes.

Add the spinach and cook for enough time to wilt the spinach.

Salt to taste.

Serves 4 as a vegetable side dish

This has one of your fodmap servings of fruit in the sultanas. If you have fructose malabsorption don’t have a fruit based sweet after this dish.

OLYMPUS DIGITAL CAMERA

Toasted quinoa and buckwheat salad – gluten free, dairy free, vegan

DSCF1140mod

It is a little more of a challenge to follow a free from diet if you are vegan and rely on pulses in your diet – I am going to attempt to produce more recipes to facilitate a good variety of foods for you to choose, during the exclusion phase, here is one recipe – but check out the links below for others.

Ingredients

25 g Mixed sunflower and pumpkin seeds

25 g Walnuts

25 g Pine nuts

1/2 Teaspoon of smoked paprika

1/2 Teaspoon of cinnamon

1/4 Teaspoon of ginger

1  dessert spoon of garlic infused oil

1/2 Lemon

2 Carrots

1 Red pepper

150 g Red quinoa

80 g Buckwheat

Spray oil

Method

Add the spices to the garlic infused oil and mix into the chopped nuts and mixed seeds.

Toast for 5-10 minutes in an oven – watch this closely as it can easily burn.

Remove from the oven and cool.

Add the buckwheat and quinoa to a pan and add some water to cover and simmer till soft.

Cool.

Chop the pepper and carrot into medium pieces and spay with oil and roast in the oven.

Mix ingredients together and add lemon juice.

Check the labels of the spices to ensure they are free of contamination with gluten if you have coeliac disease

Serves 4-6

 https://clinicalalimentary.wordpress.com/2012/12/16/dippy-over-hummus-oh-sigh-to-find-a-low-fodmap-alternative

https://clinicalalimentary.wordpress.com/2012/10/13/snack-time-spicy-paprika-crackers-low-fodmap-wheat-free-dairy-free-gluten-free/

https://clinicalalimentary.wordpress.com/2012/10/04/midweek-low-fodmap-special-veggie-chilli-a-warming-meal-for-chilly-nights/

 updated 22.11.14