FODMAP – Page 14 – Clinical Alimentary

Buckwheat blueberry pancakes with maple syrup

Don’t be mistaken – buckwheat is not wheat, it is related to rhubarb and is therefore suitable for a gluten-free , low lactose, wheat free diet. Buckwheat is used widely in Europe and makes the most wonderful pancakes, hence the following recipe. I also find that blueberries make a very tasty addition to pancakes, cakes and biscuits. So an occasional treat for a special breakfast – these pancakes won’t be around for long!

Ingredients

2 eggs

175g Wholegrain buckwheat flour

1 teaspoon of bicarbonate of soda

2 teaspoons of cream of tartar

300ml of lactose free milk (or other dairy free alternative)

200g fresh blueberries

2 tablespoons of castor sugar

salt

spray oil to fry

maple syrup to serve

Method

Mix together eggs and milk.

Weigh out buckwheat flour, bicarbonate of soda, cream of tartar and salt. Mix together and add to the milk & egg mixture and mix well.

Add blueberries and mix well.

Spray oil into a non stick frying pan and drop some of the mix into the pan and turn when the base is cooked. Remove from the pan and place in an oven at gas mark 5 till cooked through.

Serve whilst still warm with maple syrup.

The pancakes are not too sweet but are obviously sweet when the syrup is poured over!

**Please be careful and DO NOT try to eat these when hot from the oven – the blueberries get very hot and will burst and leak hot juice if eaten too soon** Also buckwheat has been the cause of some allergic reactions, so if you have not eaten it before just try a little to start with.

Updated 22.11.14

September 29, 2013November 22, 2014

Jules_GastroRD8 Comments

Pork steaks with a sweet southern twist plus fried green tomatoes Low FODMAP (contains fructose)

I have always wanted to try fried green tomatoes ever since I watched the film ‘Fried Green Tomatoes at the Whistle-stop Cafe‘. It is one of my favourite films starring Kathy Bates and Jessica Tandy, it has a complex plot but is worth watching. Well, on Saturday I bought some green tomatoes and decided I would finally give it a go! I also bought some pork steaks so here is the recipe:

Pork Steaks

2 pork steaks

1 tablespoon of golden syrup

1 tablespoon of garlic infused olive oil

½ teaspoon of paprika

½ teaspoon of ground allspice

1 large sage leaf

3-4 strands of thyme

Salt

1 inch piece of ginger

Method

Chop the herbs and ginger and mix with golden syrup, garlic infused oil, paprika, salt and allspice.

Rub this mixture into the pork steaks.

I cooked this immediately but it will probably benefit from marinading for a couple of hours.

Cook in the oven at gas mark 5 for 1.5 hours (the longer the better really to ensure the pork is really tender.)

Fried green tomatoes.

4 green tomatoes

Gluten free flour

1-2 eggs

maize meal

salt & pepper

Garlic infused oil

Method

Slice the tomatoes and dry them between pieces of kitchen paper.

Put the gluten-free flour on a flat plate and season with salt & pepper

Crack the eggs into a dish and beat with a fork

Put the maize meal onto another flat plate and season with salt & pepper.

Dip the sliced tomato into the gluten-free flour first, then egg and finally into the maize meal. Coat thoroughly with each dip.

Fry the tomatoes in a little oil till golden.

I served both these dishes with a little boiled rice and tomato with rocket.

According to the reviews I read on the internet before I tried this dish people have lots of memories of eating fried green tomatoes cooked by their mothers and grandmothers. I am sure I cannot give this dish the taste that someone who has cooked this for family for years. But I have to mention that it is a dish that doesn’t seem to be worse for using gluten-free flour – in fact I think by using a rice based gluten-free flour blend, the crispness may be better than the original!

September 23, 2013October 30, 2013

Jules_GastroRDLeave a comment

Bonsoir mes amis voules-vous des Madeleines sans gluten? Milk free, low FODMAP.

These little plump cakes are easy to make and are just the ticket if you want to have a little something sweet but don’t want to go overboard on calories, they are gluten-free, low fodmap and milk free. The secret is to eat one! I love France, particularly Paris I have been twice and still would love to go back. Here is the recipe:

Ingredients

130 g Castor sugar

2 medium eggs

Grated rind of 1 lemon + juice of 1/2 lemon

225 g of gluten-free self-raising flour

120 g of dairy free margarine

Method

Add the castor sugar, lemon juice and eggs to a bowl. Whisk over a pan of warm water until at least double the volume.

Melt the margarine and add the grated lemon rind, pour into a measuring jug.

Drizzle the margarine slowly into the batter and continue to whisk, then add the flour and mix slowly with a metal spoon until it is fully incorporated.

Allow the batter to cool and put a heaped teaspoon of batter into a Madeleine tray. Cook at gas mark 6 until risen and golden.

Remove from the tray and cool – makes about 18.

September 16, 2013September 16, 2013

Jules_GastroRD4 Comments

Trout with salad – Low FODMAP, dairy free, gluten free

We are heading towards the end of Summer, early in the morning it certainly feels like Autumn is on the way. However there is still time left to enjoy a cold salad with a small glass of chilled white wine for our evening meal.

Today’s activity was a run around my home town, nestled in the middle of the Pennines. We certainly have our share of wet weather and today was no exception. However the skies were bright enough for me to manage an hour without getting too drenched. This summers weather has still resulted in flooding in the next village, despite the weather being hotter than usual, the deluge of rain was severe enough to wash away the road. I would not want to live anywhere else though, as we have beautiful countryside and the steep wooded valley’s add to the overall atmosphere. Have a look at the pictures and see if you agree.

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If you wish to make the meal above the recipe is as follows:

Salad

Small handful of miniature plum tomatoes (about 8-10)

Small handful of green olives

Small handful of mixed leaves (rocket, spinach and watercress)

1/2 an orange pepper

1 tablespoon of pumpkin and sunflower seeds

2 teaspoons of fennel seeds

1 small piece of celery

2 inch slice of cucumber.

1/4 teaspoon of cinnamon and 1/4 teaspoon of ground allspice

1/2 lemon

1 bunch of fresh thyme

Chop all ingredients finely and add spices, seeds and lemon juice

Season and toss well. Serves three

Rice

3 cups of basmati rice

1 cup of neroli rice

1/2 an aubergine

salt

Chop the aubergine and add to the rice, cover with water season and cook till tender. Cool

Plus 1 fillet of trout per person, grilled and cooled.

Serve

August 17, 2013

Jules_GastroRD4 Comments

Saharan Harissa spice mix for Moroccan Chicken, Low FODMAP.

Harissa is a spice blend used in North Africa and the following recipe is Low FODMAP version, another example that it is possible to have rich flavours without the addition of onion and garlic. It is a special recipe, so quite expensive to produce so I would save it for those occasions when you want to cook something a little different for friends and family. The recipe serves approximately six people. It also takes some time to prepare, but I think you will find that nobody will recognise the recipe is good for someone who has IBS and problems with their digestion. If you are sensitive to hot spices then replace hot paprika with mild paprika and omit the chilli from the recipe.

Ingredients 1 – Spice mix

5g Cumin

5g Hot Smoked Paprika

2.5g Coriander Powder

2.5g Coriander Seeds

2g Ginger powder

2g Tumeric

Use 1 heaped tablespoon per dish.

Ingredients 2 – Main dish

12 Skinless chicken thighs

100g Lemon & Coriander flavoured green olives

1/2 Lemon (squeezed)

1 preserved lemon

2 teaspoons of Rose Water (not sweetened!)

2 large pinches of Saffron

1 tablespoon of Garlic infused olive oil

250g Red and Yellow Pepper

300 mls water

salt

Ingredients 3 –Carbohydrate

100g Red Quinoa

100g Broken Basmati (cheaper version of basmati – works just as well)

100g Red Camargue Rice

50g Pine nuts

Salt

Serves 6

Add 1 tablespoon of the spice mix to a dish, mix with 2 teaspoons of rose-water, 1 tablespoon of garlic infused oil, the juice of 1/2 a lemon.

Pour the spice mix over 12 skinless boned chicken thighs, rub in well and leave covered in the refrigerator for at least 2 hours.

Roast the pepper in an oven till soft, and chop.

Add the chicken to a cooking pot or tagine and add the preserved lemon, olives, pepper, saffron, salt and 300 mls of water. Cook for 1.5 hours at gas mark 5 till ingredients are soft and tender.

Near the end of the cooking time add red rice, basmati rice and salt to a pan cover with water and cook for 20 minutes. Add quinoa and salt to a separate pan cover with water and cook for 15 minutes. Drain these, mix them together and add the pine nuts.

Drain off the cooking juices from the Moroccan chicken, if you wish at this point drain off the fat floating on the surface of the cooking liquor. In a large serving dish place the rice mix in the dish first and pour over the remainder of the cooking liquor. Pile on the rest of the ingredients on the top of the rice – then enjoy!

July 25, 2013

Jules_GastroRD1 Comment

Potato and salmon rosti

This recipe uses the tandoori spice masala mix made in the last blog (see the bottom for a link.) This dish is low-fat, suitable for those who are looking to manage their weight whilst having tasty filling Low FODMAP food.

Ingredients