Spring vegetable frittata – low fodmap

This frittata can be served as a light lunch with Jersey potatoes and is very pretty!

Ingredients

5 eggs

Half a sliced courgette

3 Pak Choi

30g of Parmesan cheese

Chives

Salt to taste

Spray oil

Method

Wash the vegetables

Trim the base of the pak choi flat and slice it at right angles to the growth direction, about an inch from the base, to form a flower – do this with each base of the three leaves if you wish – I just used one.

Chop the rest of the pak choi finely.

Slice the courgette.

Grate the cheese.

Whisk the eggs together and season and add the cheese and chopped pak choi.

In a pan add spray oil and place the ‘flowers’ and slices of courgette around the pan.

Add the egg mix to the pan.

Cook until well cooked through

Chop over the chives and serve

Serves 3-4 with Jersey potatoes and green salad.

 

 

Allergy + Free From Show talk on IBS

Are you going to the Allergy + Free From Show in July? Don’t forget to get your free tickets here http://bit.ly/1Pga0N5 and come and see my talk for the IBS Network on Diet and Constipation – is it just about fibre and fluid?

This is on Sunday 10th July in the Learning Centre at 11:00am – come early as seats do fill up fast! If you want to see some of my talks given at previous shows check out my LinkedIn account http://bit.ly/1X8Vgav

I look forward to seeing you there!

Smoked maple chicken – Low fodmap tray bake

One of my favourite recipes is an Ottolenghi dish based on chicken, cinnamon, onion, hazelnuts and honey – a middle eastern baked chicken recipe that I cook for special occasions. Obviously this is certainly not advisable for those people following a low fodmap diet, I have changed this recipe and it certainly does taste just as good as the original! I didn’t need to add any salt and pepper to the dish as my palate is used to not using them and bacon is very salty, you can add a small amount if needed, but do taste if first!

Ingredients

1/2 white cabbage

4 teaspoons maple syrup (make sure it has no fructose-glucose syrup added)

1 heaped teaspoon of asafoetida

1 teaspoon of cinnamon

6 skinless chicken thighs

6 rashers of smoked bacon (fat removed)

1 tablespoon vegetable oil

50g of chopped pecan nuts

Method

Wrap each chicken thigh with bacon – wash hands after using raw meat and any utensils used – do not wash the chicken thighs before use.

Chop cabbage thinly

In a small pan add vegetable oil, maple syrup and spices and heat gently to release the aroma.

Add the cabbage to a roasting tray

Pour over the spiced oil and mix well with cabbage

Place chicken thighs on the top and leave in the fridge for a couple of hours to marinade.

Heat an oven to gas mark 6, 220 deg.C and bake for 30 minutes.

Chop the pecan nuts and sprinkle over the bake and bake for a further 5 minutes.

Chop chives over the dish to serve.

Serves 4-6 people depending on the size of the chicken thighs. Serve with boiled rice and green salad.

chickentraybakecorala

 

 

 

Asafoetida – what is it?

The link below is to a great little piece on asafoetida from BBC Good Food, if you are eager to learn more about this spice. I would advise anyone with coeliac disease to check to ensure it has not been mixed with wheat flour before you buy it. It is a great addition to recipes that are low fodmap. As for the account of it helping with those people who have problems with lentils and beans (foods containing oligo-saccharides) I cannot guarantee that the addition of this spice to dishes will reduce the effects of this fodmap, for those following a low fodmap diet. However if you are following a low fodmap diet and missing onion as a spice it is certainly worth trying.

http://www.bbcgoodfood.com/glossary/asafoetida

Why your wind smells of roses – The Life of Poo book review

Well now, a book all about poo, why would anyone want to read this you may ask, surely the grim subject of poo is not something to read about – certainly not in public or polite company, I imagine you thinking. This thought briefly entered my head as I picked up the book in the bookstore and I do confess, even as a professional working in the area of digestion and more than happy to talk about poo in clinic, I purchased it online – it came in a brown package. If you are wondering whether to read on – this is not a post for those with a ‘delicate’ disposition (who perhaps belong in the eighteenth century) or one to read on your tablet at the breakfast table. You have been warned.

It might surprise you to know, you really ought to read this book. How can I persuade you to take a quick peek? How about the post title? Have you ever said, with an air of superiority, ‘my wind smells of roses, that smell cannot possibly be down to me’? You are correct it seems, at least in very small doses anyway. The ‘flower’ odour usually appears at much lower doses than is produced by a ‘silent but deadly’ however, but I’d bet you didn’t expect that did you? Adam writes that skatole and indole, the gases found in malodorous wind, smell of flowers in small concentrations.

A very surprising incident happened whilst out walking yesterday, my hubby stated this very fact when smelling hawthorn blossom. Wow, I thought, how does he know that? I really couldn’t believe it, I had only read this fact in Adams book the day before.  Well the story behind his knowledge is a bit more grim than Adam’s fascinating publication. So now I have told you about my husbands experience you want to know about it, don’t you? My husband is a chemist, he worked in a company making pharmaceutical products, one of which utilised the chemicals indole and skatole – “oh, good grief”  I exclaimed, “what sort of pharmaceutical product uses those?” “dog trainer liquid” was the response – the mind boggles. My husband had the unfortunate experience of contaminating his lab coat with these very chemicals and not only that, then proceeded to wander down to the restaurant in said lab coat, at lunch time. Chaos ensued, this had the effect of teaching him the very good lesson of removing his lab coat before dining, which one should always do, to prevent ingestion of nasty chemicals and nauseating diners. He showed absolutely no sense of embarrassment though, surprisingly enough and regaled the story with a good degree of relish.

Now, back to the topic in hand. This book is factually correct, very amusing in places and does have a small reference to irritable bowel syndrome and inflammatory bowel disease in it’s chapters – something for everyone then! It discusses the microbiota, antibiotics, prebiotics, probiotics and the microbiota’s relationship with health and disease. Very topical and containing everything of interest to me. I really like the examples used in the book to describe some complex concepts in simple easy to read form. If you want to know more about poo – yes you really do, think of it this way, it’s like looking in the bowl before flushing, you know you really should (but DO put the lid down before the flush, read a lot more about that in the book) – then I can’t think of a better book to buy.

 

This book was purchased by myself.

It’s National Barbecue Week!

How about trying a vegan low fodmap burger during National Barbecue Week! This is a very tasty vegan burger that is not too hard on the digestive tract for people with IBS.

Ingredients

120g of cooked red and white Quinoa

1 chopped roasted red pepper

30g chopped peanuts

1 courgette

4-5 sprigs chopped fresh thyme

2 teaspoons of garlic infused oil

Salt + Pepper to taste

Method

Grate the courgette finely and squeeze out the excess water from the vegetable

Mix all ingredients together

The burgers are delicate, so it is better to put them on a square of greased foil to cook them on the barbecue.

Using a crumpet ring or metal cutter, place the cutter on the foil then fill to the rim with recipe mix and press mixture together, then remove the cutter to leave a circular burger.

Cook on the barbecue till fully cooked through – remember disposable barbecues take longer to warm up and cook food.

once cooked place them in a vegan gluten free, pitta or wrap.

Serve with skewered roasted green peppers.

Makes 3-4 burgers

Enjoy!

Food safety is really important when having a barbecue to prevent food poisoning – often a cause of IBS please see the link for food standards agency for further details on how to keep your friends and family safe http://www.food.gov.uk/news-updates/campaigns/barbecue

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