Irritable Bowel Syndrome – Page 18

Low Fodmap, Gluten free, low lactose pancakes

According to Wikipedia’s reference for Shrove Tuesday pancakes represent the sun in pagan mythology and eating them gave power, light and warmth of the sun. Pancakes were also a way of using up rich food before the fasting of lent in the Christian religion. Either way these delightful disks are a treat with sweet or savoury fillings and I like the association with the life giving sun when it has been so cold recently. Enjoy….

Ingredients

3 large eggs

50 mls Lactose free milk

100g of wheat free, gluten free flour

Pinch of salt

Spray oil

Method

Weight out the flour into a mixing bowl and add the eggs and a small pinch of salt.

Mix well and add enough milk to make a thin batter that coats the back of a spoon.

Pour the batter into a measuring jug.

Heat the frying pan and spray some oil – pour in enough batter to thinly coat the bottom of the pan and move the pan till the batter is even and pour off the excess back into the measuring jug.

Cook for 30 seconds maximum till dry and and flip over the pancake to cook the other side.

Serve warm with lemon juice and sugar (traditional way) or anything that takes your fancy!

This slideshow requires JavaScript.

February 7, 2015

Jules_GastroRDLeave a comment

Wheat free couscous stuffed peppers and Living well with IBS

Please watch and share ‘Living well with IBS’ (irritable bowel syndrome), a film made by Vicky Grant, a researcher at the University of Sheffield, and Gemma Thorpe, a professional filmmaker. Vicky has lived with IBS for over 30 years; here she talks about her experiences and the experiences of others, as portrayed through the storytelling workshops she runs through the Knowing as Healing project.

One of the recipes developed for the video is the one below – a perfect choice for meatless Monday!

Ingredients

150g of wheat free couscous
200ml of boiling water
60g of green olives
60g of hazelnuts*
2 teaspoons cumin
1 teaspoon of cinnamon
1 teaspoon of mild paprika
10-12 strands of fresh coriander
Grated rind and juice of 1 lemon
4 slices of wheat free seeded bread
4 teaspoons of garlic infused oil
Five orange peppers.
Salt to taste.

Weigh out the maize couscous and add the boiling water and cover – leave to stand for 5 minutes.

Add the oil to a pan and add chopped hazelnuts and add cumin, cinnamon and mild paprika and toast the nuts.

Mix the nuts and spices with the couscous and add chopped olives.

Wash and cut the peppers in half fill each with the couscous.

Crumb the bread and add lemon and fresh coriander and sprinkle this mix on the top of each pepper.

Use aluminium foil to cover the peppers while they cook and cook till pepper is soft 20-10 minutes at gas mark 5 or 190°C. Remove aluminium foil for the last 5 minutes to toast the breadcrumbs. Watch out for other recipes soon!

*Hazelnuts do contain some FODMAP but are used in very small amounts in the recipe – if you wish you can omit them if problematic or if you are on the exclusion part of the diet.

Serves 10 – serve with some Low FODMAP salad as a light lunch

December 1, 2014December 21, 2014

Jules_GastroRDLeave a comment

Vegetable Pasta – gluten free, Low FODMAP

This recipe is a light roasted vegetable pasta sauce for use with gluten-free pasta. It is a great recipe for a warm summers day to eat alfresco.

Ingredients

1 tablespoon of garlic flavoured olive oil

1 teaspoon of cinnamon

1/2 lemon

1/2 aubergine

1 courgette

2 orange peppers

100 g black olives

Grated parmesan (vegetarian or vegan)

Method

Mix the oil, cinnamon and juice from the lemon and season with salt and pepper.

Chop the courgette and aubergine and then roast.

Roast the peppers separately, remove skin and blend till smooth

Add the roasted vegetables to the peppers and chop, add the olives.

Add to cooked warm gluten-free pasta and serve.

Sprinkle with parmesan cheese.

Updated 22.11.14

This slideshow requires JavaScript.

June 8, 2014February 10, 2015

Jules_GastroRD4 Comments

Low FODMAP fishcakes

Ingredients

1) Tartar Sauce

50 g Gherkin (check ingredients for Fodmaps)

2 teaspoons of capers

3 tablespoons low-fat mayonnaise

5 g flat leaf parsley

2) 300 g white fish

650 g new potatoes

9 g fresh turmeric

2 teaspoons of cumin

1 tablespoon garlic flavoured oil

2 eggs

150 g of wheat free breadcrumbs

Method

Tartar sauce

Chop gherkins, capers and parsley and mix with mayonnaise, salt and pepper to taste.

Mix and chill.

Fish cakes

Peel half of the potatoes and leave the others with peel on to add more fibre.

Boil in salted water till soft, mash with pepper.

Peel and chop turmeric and cook in the garlic flavoured oil with cumin.

Add the chopped fish, cook very lightly.

Combine fish and potato – mix gently to ensure large pieces of fish remain

Using a ring fill with fish and potato mix.

Beat the egg.

Coat each fish cake in egg then roll in breadcrumbs.

Lightly fry with spray oil and then finish cooking in the oven.

Serve.

June 5, 2014November 4, 2016

Jules_GastroRD1 Comment

Who said you can’t have a fun free from Easter?

These are dairy free, wheat free, gluten-free easter nests just the job if you have to avoid dairy and want to have at least a small amount of chocolate.

Ingredients

100g milk free chocolate

60g of gluten-free corn flakes

30g sultanas

Gluten wheat & milk free yellow sprinkles

Gluten, milk and wheat free jelly beans

A few kitsch chicks!

Method

Weigh out the cornflakes and sultanas into a bowl.

Crush the cornflakes a little.

Melt the chocolate in a bowl over hot water.

Add to the cornflakes ans sultanas and mix till coated thoroughly.

Put the mix into a bun tin and flatten the middle to make a nest.

Place in the fridge to set then sprinkle the middle with sprinkles and add some jelly bean ‘eggs’.

Have a happy easter! 🙂

April 19, 2014April 19, 2014

Jules_GastroRDLeave a comment

Saffron Simnel Cake

This recipe can also be downloaded from the IBS Network website

http://www.theibsnetwork.org/what-we-offer/recipes/

It is a different take on the traditional Simnel cake – without marzipan as this might provoke symptoms if you have IBS. A small slice of this is nice to have on Easter Sunday, many people may find that Easter eggs are too much to tolerate, particularly if you suffer from lactose intolerance. Saffron can be excluded if you don’t like the taste.

Ingredients

240g of self-raising wheat free/gluten-free flour
1 flat tsp of cinnamon
1 flat tsp ginger
2 tbsp ginger syrup
4 eggs
200g of milk free margarine
Large pinch of saffron
150g of golden castor 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 at gas mark 6 220ºC for 45 minutes – 1 hour until a cake skewer comes out clean, when inserted into the centre of the cake.
Decorate.

Other posts that you might find useful at Easter: