Tag: FODMAP

Tapas

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This recipe is inspired by tapas dishes, usually filled with lots of garlic and onion – not great for people who are avoiding these ingredients. I hope you enjoy the recipe and the views of Barcelona!

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1) Spanish omelette.

This is a layered egg and potato omelette – minus the onions, but no worse because of it. It is probably best eaten warm, although if you don’t have a problem with resistant starches you could have it cold with a green leaf salad perhaps.

Ingredients

4 large eggs

4 potatoes

1 teaspoon of paprika

Oil/margarine to grease the dish, to prevent the omelette sticking to it.

Salt + Pepper

Method

Slice the potatoes thinly leaving the skins on for a little extra fibre!

Beat the eggs and add salt + Pepper

Rub margarine around your cooking dish and sprinkle around the paprika.

Par boil the potatoes and cool (don’t allow them to go too cold if you have a problem with resistant starch)

Add layers of potato and egg.

Weight the dish as it cooks so the egg penetrates all the layers.

Cook in a moderate oven till the potatoes and egg are cooked through.

2) Roasted paprika peppers

Ingredients

3 peppers – I like to use yellow and orange peppers as they look so nice but you can use any colour of pepper you feel like.

1 tablespoon of garlic infused olive oil

1 Teaspoon of smoked paprika (I used hot, but you can choose the heat of your paprika depending on your symptoms)

Salt + Pepper to taste

Method

Slice the top off the pepper and remove the stalk, slice the pepper. For the main body of the pepper again slice it but remove any white pithy material from the inside.

Add the oil paprika and seasoning and roast till soft – really couldn’t be simpler!

Low FODMAP, gluten free (check paprika contains no contamination) milk, lactose and fructose free.

Jules_GastroRD1 Comment

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

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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

Jules_GastroRD2 Comments

Got Leftovers? A Christmas rice salad Low FODMAP and Gluten Free

DSCF1100modI have a hobby – I collect vintage Christmas decorations. The one in the picture, the watering can, was part of my granddad’s Christmas decorations and I remember it when we used to visit his house. It does look a little the worse for wear now, and granddad passed away a number of years ago, but I have happy memories when I use it so I would not throw it away. I have a number of other family decorations that come out every year and I have also bought some more – second-hand, this year. A number of the shops are selling vintage look baubles – but in my view you can’t beat the real thing! Using second-hand or ‘left overs’ is a really good idea – too much in life is disposable these days and this is a really environmentally friendly and economical way of living.

I have made this recipe using chicken as we had some chicken to use up, but it can also be used with turkey leftovers, I am sure you will have some to spare!

Ingredients

150 g Brown basmati rice

30 g Wild rice

20 g Camargue red rice

1 Tablespoon of garlic Infused oil

15 g Fresh Tarragon

2 Chicken breasts

1 Tablespoon of grained mustard gluten-free

1 Tablespoon of light mayonnaise (gluten-free or egg free mayonnaise if needed)

40 g pine nuts

5 Radishes

5cm Slice of cucumber

Salt + pepper to taste.

Fresh salad leaves to decorate

Serves 3-4

Method

If using fresh turkey or chicken coat the meat in oil and chop the tarragon and add it to the chicken – roast in an oven till cooked. Cool quickly. If using cooked meat then add the oil and tarragon to the rice and use the meat cold.

Add the rice to a pan with water and simmer till cooked and soft, cool quickly.

Mix the mayo and grained mustard together and add to the rice with the chicken, pine nuts, sliced radishes and chopped cucumber add salt + pepper to taste and serve.

If you are sensitive to resistant starches this dish can be served freshly cooked and hot – just serve the radish and cucumber on the side of the plate.

I wish all my readers a happy calm gut holiday!

http://www.digsdigs.com/40-beautiful-vintage-christmas-tree-ideas/

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The first noel – carol singing with warm Low FODMAP sweet pies

It’s the first of December today – and so the countdown begins. I hope you have had a nice surprise this morning when opening your advent calendar for the first time. The evenings are dark early and it is a really frenetic time of year. I wonder how many of you will have carol singers arriving at the door in two or three weeks time? Have you ever wondered if any of your visitors have food intolerances when handing them a warm mince-pie after their efforts? Is offering mince-pies too old-fashioned do you think? Would they rather have money? That would be a little sad and not really in keeping with the spirit of the season. I have decided to rewrite the Christmas favourite – mince-pie, to provide a different alternative for those people who want to avoid a bout of symptoms after their festive singing. The recipe is based on rice flour – the pies are baked blind so the filling really is up to you, if you want to avoid nuts or other ingredients, you can base the filling on something else. The pastry is a great base for jam, lemon curd tarts or custard tarts you can add any other filling you can imagine!

Ingredients

1) pastry recipe

240g Rice Flour

50g Dairy free margarine

50g Light muscovado sugar

2 Eggs

1/2 Teaspoon of xantham gum

pinch of salt

2) Filling

60g Light muscovado sugar

20g Treacle

45g Golden syrup

1/2 Cap of vanilla essence

50g Dairy free margarine

1/4 Teaspoon cinnamon

1/4 Teaspoon of mixed spice

1 1/2 eggs (use the other half for brushing the pastry)

50g Pecan nuts

50g Banana chips

DSCF1059modMethod

Add the rice flour, salt and xantham gum to a bowl and mix. Melt the margarine and sugar in a small pan and allow to cool a little. Add the eggs and sugar mix to the rice flour and knead thoroughly. Pastry without gluten needs working to give a good texture, if you need to add a little more egg then do. It really is different to cooking with standard pastry – you should not need to allow it to rest either. You can roll this out between cling film but I used a little rice flour and had no problem in rolling and cutting the pastry. Cut the pastry and add to a well greased pie baking sheet. Add baking beans to each tart case and cook for 10 minutes gas mark 5 or 190°C. Allow to cool, makes about 20-25 tarts depending on how thin you roll the pastry.

Melt the sugar, golden syrup, treacle, margarine, vanilla essence and spices in a pan under a low heat – allow to cool a little to ensure it doesn’t scramble the eggs. Add this mix to the eggs whilst beating. Save a pecan nut or banana chip as decoration for each tart and chop the rest separately. Split the sugar and egg mix into two – add chopped pecan to one and chopped banana chips to the other. Mix well then add a small amount to each tart and top with the decoration. Cook at the top of an oven at gas mark 5, 190°C for 15 minutes (do keep checking them to ensure they don’t burn.)

Be aware that these pies do contain fibre – so only eat a small amount! They are small pies just a morsel to tempt!

Updated 22.11.14

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Stir up Sunday – ‘free from’ fun! Low FODMAP, wheat free, gluten free, milk free

By this I certainly don’t mean devoid of pleasure! it is a tradition in our household to make Christmas puddings, but for this year I have decided to make a pudding that you can make just before Christmas and is made from ingredients that are cows milk protein, gluten, and wheat free plus Low FODMAP to ensure you have a symptom free Christmas. Everyone in the household would stir the pudding and a sixpence was often hidden inside, a nice surprise for someone on Christmas day. As long as you don’t choke on it that is!

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Ingredients

120g wheat/gluten-free self-raising flour*

1 tablespoon cocoa powder** (gluten free, dairy free – see link below)

1 teaspoon cinnamon

1 teaspoon mixed spice

1 teaspoon powdered ginger

1/4 freshly grated nutmeg

1 cap full of vanilla essence

100g dairy free margarine

2 eggs

1 tablespoon of treacle

grated rind of 1/2 lemon and 1/2 an orange

Juice of 1/2 an orange and 1/2 lemon

90g soft brown sugar.

2 tablespoons of dried blueberries

*this recipe does not work well with flour based on chickpea and chickpea flour is a source of FODMAPs.

Method

Weigh out and sieve the dry ingredients into a small bowl, add gluten substitute and mix well into the dry ingredients.

Generously grease a pint pudding basin

Weigh out margarine, treacle, soft brown sugar, lemon + orange rind, Lemon + orange juice, vanilla essence into a mixing bowl and using a hand mixer, mix well till the mixture is pale.

Add 1/3 of the egg and a tablespoon of the dry mix, mix well, if it looks like it is curdling add a little more flour. It will likely look like it is curdling so don’t be put off, just add some more flour. This recipe needs 2 eggs to stop it from crumbling, repeat till all the egg is used up.

Fold in the dry ingredients to the batter.

Then add the fruit and again mix into the batter. Get each of your family members to give

the pudding a stir – if you can drag them away from the tv. Add the batter to the pudding basin and cover the top with a grease proof paper lid tied with string, add a fold in the paper to allow room for the pudding to rise. Cover the whole dish with foil and steam for 1.5 hours. Serve!

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If you follow a gluten-free diet then ensure your spice ingredients are gluten-free – supermarkets usually ensure these ingredients are labelled appropriately.

DSCF0998modThe pudding has dried fruit – but not too much, so that a small portion should be suitable for those with fructose malabsorption. It is very light and a good choice for Christmas day pudding.

I found this really interesting blog on recipes from history with a plum pudding recipe – don’t try this at home it contains FODMAPs 😉

http://lostcookbook.wordpress.com/2013/11/24/plum-pudding/

DSCF1057**For milk free cocoa powder check out the following link

http://whatallergy.com/2013-07/can-you-buy-nut-and-dairy-free-cocoa-powder

Jules_GastroRD2 Comments

Stir fry beef low fodmap

gingergrind

This recipe is suitable for a Low FODMAP diet, lactose free, wheat free dairy free and some advice later will show you how you can modify this recipe suitable for Crohn’s and colitis too. Give it a go – also check out the following tool to help you monitor your symptoms of diarrhoea it is not a diagnostic programme so if you have a diagnosis and wish to know more read on…….

A new free online health programme and app called MyRhythm has just launched and is used to track your digestive health on the go discreetly and with ease. By inputting your food and mood, the app will draw up a monthly report, identifying certain triggers unique to the user for digestive upset.

Ingredients

1 tablespoon of Ginger, chopped

4 tablespoons of Tamari soy sauce

1 tablespoon of golden syrup

1 tablespoon of garlic infused oil (to ensure it is totally FODMAP free you need to purchase this)

1 pak choy

1 courgette

1 red pepper

1 spring onion, green part only

1/2 tin of bamboo shoots

250g of lean beef – cut into strips.

20131103_34modMethod

Chop ginger and add to a pestle with the golden syrup and garlic infused oil, grind to form a paste

Add this to the beef and chopped spring onion pour on the Tamari, mix well and leave to marinade for at least 30 minutes.

Chop the vegetables thinly and heat a wok – I use a non stick wok so I don’t need to add any further oil to this to cook the meat.

Add the meat first and cook, then add the vegetables and keep stirring till the vegetables are cooked.

Serve with boiled rice – ensure you use freshly boiled  rice and eat whilst hot to avoid resistant starches, if this is a problem for you.

20131103_53modIf you have colitis and don’t tolerate red meat you can use chicken or fish to make this recipe. If you are experiencing diarrhoea symptoms and have been advised to have a low fibre diet, you will need to reduce the amount of vegetables in this dish, 1/2 carrot and 1/2 a skinned red pepper cut finely and cooked well will be adequate (boil for 10 minutes – boil the pepper whole for 10 minutes and the skin will peel away, before you put the vegetables into a wok) and use powdered ginger instead of ginger root to make up the recipe. Discuss the iron content of your diet with your dietitian or IBD team – do not be tempted to try iron supplements without discussing this with your doctor or dietitian, they can make symptoms worse. Low FODMAP diet is suitable if you are in remission (your inflammatory markers or CRP are normal) with your colitis and are continuing to experience symptoms, your dietitian can advise you how to use the diet, to see which foods result in symptoms.

20131103_57modFor Crohn’s to make this diet suitable for LOFFLEX you can use the modifications which have been suggested for the low fibre diet.

Please note I do not endorse any medication companies but this app tool might be useful – only use medications on advice from your healthcare professional.

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