Tag: IBS

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!

DSC00595Ingredients

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

Jules_GastroRD8 Comments

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

IMG_1801We 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

Jules_GastroRD4 Comments

Pork loin, Low FODMAP, dairy free, lactose free, gluten free

The following recipe is for lovers of Thai flavours, I am not really a huge fan, I always feel that coriander tastes a bit soapy.  I was tempted to call this Soapy Pork Loin, but thought better of it – plenty of people love coriander though! (I don’t mean to offend my readers in Thailand, you will have to let me know what you think of my recipe.) I have sacrificed my tastes to make you a gut friendly recipe – I hope you like it.

Ingredients

1 tablespoon of low-fat peanut butter

1 tablespoon of tamari soy sauce (gluten-free)IMG_1792

2 star anise

2.5cm (1 inch) stick of fresh ginger

15 g of fresh coriander

1 tablespoon of garlic infused oil

100 ml Stock (home-made, vegetable or pork)

1/2 lime (squeezed)

Salt (to taste!)

1 pork tenderloin trimmed and cut into strips

3 Pak-Choi (chinese cabbage)

2 carrots (peel in strips with a potato peeler)

Sesame seeds to decorate.

Method

Trim and cut the tenderloin and place the pieces in a dish

Add the star anise, peeled ginger, peanut butter, oil, soy sauce, coriander and stock in a strong blender and blend well to make a sauce. If you wish you can add chilli or chilli powder if your stomach can stand it.

Pour this over the pork, add lime juice, salt and leave to marinate at least two hours.

Cook the pork mix and sauce in a pan until tender, then add to a wok with the carrot & pak-choi, cook with the vegetables still al dente.

Serve, sprinkle over sesame seeds and serve with boiled rice.

Serves 3

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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 forIMG_1762 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.img102 img084 img072

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 nutsimg146

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!

Jules_GastroRD1 Comment

Low fat tandoori chicken – made with Low FODMAP spice masala!

IMG_1732 It is intensely frustrating following the Low FODMAP diet and visiting the supermarket and looking for an easy sauce or dry powder spice mix when lots of the sauces and spice mixes contain onion and garlic powder. How on earth are you to make a flavoursome dish with gut friendly ingredients? Make your own perhaps! The following recipe is a masala mix for tandoori food. For a tasty spice mix use the following recipe – it makes about 140g of mix that can be stored for up to six months in an airtight container. Some tips on shopping for spices before we start with the recipe – check out your local asian supermarket and purchase spices in large packets, this is much more cost-effective than buying small jars. If you are following a completely gluten-free diet check all spices for gluten including your asafoetida (some spices can be adulterated by addition of fillers such as wheat flour.) It might be better to purchase spices from suppliers that do label their mixes with allergens and suppliers that understand that even small amounts of gluten can be problematic for coeliac, for example.

IMG_1735Choose sweet paprika if your gut is sensitive to spicy food and you may want to use a mild heat chili powder too, or omit it all together. Use smaller amounts of the powder in your recipe, if you find that spices tend to increase your IBS symptoms.

Ingredients for the dry masala

40 g Coriander

30g Cumin

20g PaprikaIMG_1733

20g Ginger

15g Dried Mint

5g Asafoetida

10g Chilli powder

Mix the dry ingredients together and store in an airtight tin.

Tandoori Chicken

Two dessert spoons of dry masala powder (above)IMG_1734

Juice of 1/2 lime

150g lactose free greek yoghurt

4 skinless chicken breasts

Salt & pepper to taste

Weight out the yoghurt and squeeze half a lime into the yoghurt and mix well.

Dry fry the spice mix till the aroma is released, cool and add the powder to the yoghurt.IMG_1736

If you want to have the authentic indian restaurant colour you can add red food colouring the mix (as I did.) Ensure that the food colouring is not based on beetroot powder, this is a fodmap.

Don’t be tempted to try the uncooked mix – it really needs cooking to bring out all the flavour, it doesn’t taste nice raw – believe me!

Spread the yoghurt onto both sides of the chicken breasts and leave to marinade in the refrigerator for a few hours or at the very best overnight.

IMG_1738IMG_1739

Now time for cooking………

Scrape off excess yoghurt from the chicken breasts and place in a hot oven and cook for 30 minutes till cooked through. Serve with boiled rice (add some turmeric and cassia bark to your boiling rice to add colour and flavour) and Low FODMAP salad.

IMG_1741

A low-fat tasty dish that is not too hard on your digestive tract, just the ticket for a Saturday night meal.

Jules_GastroRD6 Comments

Easter with food intolerance

Simnel Cake

What is Simnel cake? Simnel cake is a cake that is traditionally consumed on Easter Sunday, it is a light fruit cake with a toasted marzipan topping. The Lancashire version is a particularly fine version – recipes I have found don’t contain saffron, you can leave it out if you wish but I felt it added a nice flavouring and colour to the cake. It is a festival cake once used for mothering Sunday – see a history of the cake here

http://www.timetravel-britain.com/articles/taste/easter.shtml

I hope you have a happy holiday this weekend – despite the cold weather!

IMG_1664

Ingredients

240g of self-raising wheat free/gluten-free flour

1 flat tsp of cinnamon*

1/4 of grated nutmeg

1/4 tsp of ground cloves*

1 teaspoon of gluten-free dairy free** cocoa powder

50g of pecan nuts

50g of sultanas

4 eggs

200g of milk free margarine

Large pinch of saffron

200g of golden caster sugar

Method

Pour approximately 1 tablespoon of boiling water on to the saffron and set aside to cool.

Weigh all other ingredients into a mixing bowl, add saffron and liquid mix, mix well.

Place in a paper lined seven-inch baking tin and bake till a cake skewer comes out clean when inserted into the centre of the cake.

Trim the top of the cake flat and turn upside down to give an even working surface. Cover with rolled out marzipan* (or ready roll icing sugar* if you are following a low FODMAP diet – you can colour it pale yellow to simulate marzipan if you wish!) Roll 11 equal balls of marzipan or icing sugar to represent the disciples (minus Judas) and if you are using marzipan place the cake under a grill to brown the marzipan.

IMG_1665

Enjoy a small piece with a nice cup of tea!

**Milk free see http://lucysfriendlyfoods.wordpress.com/2012/07/05/dairy-and-nut-free-cocoa-powder-found-at-last/ , lactose free, wheat free, gluten-free, Low FODMAP (without marzipan.) *Ensure these ingredients are not contaminated with wheat or gluten.

Jules_GastroRD1 Comment