Tag: recipe

Quinoa and carrot salad with a herb dressing – low fodmap

This is a salad that is vibrant and although rainbow carrots have been used these are not essential to the dish, it can be made cheaply with plain orange carrots, if needed. The dressing is fresh and adds another dimension to the taste. It is important to use flavourings when fresh garlic and onion are not available to brighten up salad dressings. I have never really got along with quinoa – I find it’s grains hard – but adding grained mustard to it has for me improved the flavour if not the texture of this grain. I like the taste of this dish, so I will be making it again. It is very nice for a light lunch on its own or to accompany meat or fish if you eat them. I wish I could like quinoa a little more, looking at Wikipedia I came across an interesting article suggesting it has potential as a food option for controlled ecological controlled life systems. In other words, Nasa have investigated its properties for use as food in longer term space missions. It has a favourable amino acid profile and can be grown hydroponically to give a good yield. But if this is the only offered grain it looks like I won’t be considering long term space travel soon – I will have to take a large jar of mustard with me if I do!

Ingredients

Dressing

1/2 pack of coriander

1/2 pack of flat leaf parsley

2 tablespoons of garlic infused oil

1 teaspoon of cumin

Season to taste

Quinoa

1 heaped teaspoon of grained mustard

1/2 cup of quinoa

3/4 cup of boiling water

Season to taste

Salad

1 Pack of rainbow carrots

Mixed salad leaves

Drizzle of balsamic vinegar

Few capers for decoration

Method

Dressing

Pour the oil into a blender and add the herbs, cumin and seasoning

Blend till smooth

Heat in a pan to cook the cumin – 5 minutes only are needed just to release the flavour. If you cook it for too long the heat will affect the colour of the dressing. Cool.

Quinoa

Add the quinoa and boiling water to a pan – cook for five minutes and then add the lid to the pan and leave for 20 minutes to cook in the hot water. Cool.

Mix in the mustard and seasoning to taste.

Salad

Peel the carrots into strips along the length of the carrot.

Add the salad leaves

Build the dish

Enjoy!

Serves 3

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Moroccan roasted vegetables

I love roasted vegetables and these are no exception. This is a Moroccan themed dish using Fodify low fodmap spice mix (purchased) to flavour the gluten free couscous (corn based.)

Ingredients

200g of carrots

1 small bag of mini aubergines (or one large aubergine)

Small handful of green beans

200g of gluten free couscous

2 teaspoons of Moroccan spice mix

15g pine nuts

15g pecan nuts

1 tablespoon garlic infused oil

Grated rind of 1 lemon

Salt and pepper to taste

Spray oil

Method

Spray the vegetables with spray oil and roast in a hot oven till soft

Add couscous to a bowl and add an equal amount of hot water and leave to soften.

Chop the pecan nuts.

Add the oil to a frying pan and add the spices, pine nuts and pecan nuts and lightly toast.

Pour the toasted nuts into the couscous and mix well

Taste and season.

Add the couscous to the serving dish and pile on the roasted vegetables and sprinkle with lemon rind.

Serves 5 – 6

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Welsh Rarebit – low fodmap

Welsh rarebit is one of those lunch or supper dishes that is easy to do and as with all cheese dishes, really hits the taste buds to satisfy! How do we make this low fodmap? With a slice of gluten free or 100% sourdough spelt bread that has been through a fermentation process. Make sure you ask about the fermentation process as some breads just have a flavouring added to them – which is not a true sourdough process. Also the flavour of the cheese is enhanced by the addition of 1/4 teaspoon of soy sauce and fish sauce to replace the Worcestershire sauce that is usually a staple ingredient of the dish. Worcestershire sauce contains anchovy sauce – so a splash of fish sauce is not as strange as it appears, Worcestershire sauce does contain onion and garlic so is not low fodmap. Don’t be too worried about adding some fish sauce – this will not taste fishy at all! Also use a hard cheese low in lactose. No salt is needed to be added to this dish – it is naturally salty enough.

Check out Sustain’s real bread finder and the types of sourdough process here https://www.sustainweb.org/realbread/bakery_finder/

https://www.sustainweb.org/realbread/sourdough/ avoid type III sourdough as this may not be suitable for a low fodmap diet.

Ingredients

45g hard cheese

1 egg

1/2 teaspoon mustard

1/4 teaspoon soy sauce

1/4 teaspoon fish sauce

1 slice of gluten free or sourdough bread.

Method

Toast one side of the bread.

Grate the cheese and add to a bowl with the egg, soy sauce, mustard and fish sauce.

Mix well.

Top the bread with this mix and grill till golden brown.

Serves 1

*This recipe is NOT gluten free therefore is not suitable for those with coeliac disease.

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Turmeric roasted parsnips with fennel leaves – low fodmap.

This recipe is based on mini parsnips – they do taste great roasted, even the well done ends are crisp and add a flavour to the dish. Something to pick up the mood on a wet damp bank holiday weekend. Fennel bulb is limited on the low fodmap diet (49g maximum) so do be careful with having large amounts of fennel bulb – perhaps roast it and give the roasted fennel bulb to other members of the family! I hope you enjoy the recipe.

Ingredients

1 packet on mini parsnips

1 piece of turmeric sliced thinly

spray oil

Springs of fennel

Method

Slice the turmeric and spray both the turmeric and parsnips with oil

Add the parsnips to a baking tray and sprinkle with the turmeric and roast till crispy.

Add sprigs of fennel leaves before serving.

Easy!

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Lactose free soft cheese

This recipe was adapted from Gerard Baker’s ‘How to make soft Cheese’ recipe for Halloumi.

Unfortunately I would not describe it as halloumi it is more like a standard soft cheese – but lactose free. It is very easy to make as long as you follow a few steps to avoid contamination.

Ingredients

1 pint of lactose free full fat milk

30ml of white wine vinegar

1/4 teaspoon of salt.

Method

Wash your hands.

Make sure all the equipment is sterile, scald a muslin square and pour boiling water over a stainless steel colander and pan, chopsticks and large bowl. You will also need a soft cheese mould and baking tray.

Makes approximately 100-150g of cheese.

Place the milk in a pan and heat slowly until it reaches 95 degrees C using a thermometer.

Add the vinegar and turn off the heat till the curds have formed (leave for five minutes.)

Skim off the solids and add to the muslin laid over the colander. Squeeze out as much liquid as you can at this stage.

Add salt

Transfer to the cheese mould and turn upside down on the chopsticks over a plate or the baking tray, to drain.

Place the cheese in an airtight container and store in the fridge for 3 days.

 

 

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Vegetable tart

This vegetable tart was made using frozen gluten free pastry bought at the Allergy & Free From Show over the weekend. It is a quick and tasty recipe for a weekday evening. Serve with some green salad.I used coloured carrots for effect but orange ones will do just fine.

Ingredients

5 carrots

spray oil

4 pieces of frozen spinach

2 eggs

60g of hard cheese sliced thinly

One pack of frozen gluten free pastry*

Method

Slice the carrots length ways so they will lie flat, spray with oil and roast.

Roll out the pastry between cling film and when shaped line a flan tin or suitable oven resistant tin. The pastry should then be pricked with a fork and baked blind for 10 minutes at gas mark six.

Defrost the spinach and squeeze to remove as much moisture as possible. This is important to avoid a soggy base to the flan.

Break the eggs and mix with a fork, then brush the pastry with the egg wash to seal it from moisture. Place back in the oven to seal the flan for 2 minutes. Remove from oven and add ingredients.

Lay the spinach on the base of the flan, add thin slices of cheese over the top and then the roasted carrot.

Pour over the rest of the egg wash and bake for twenty minutes at gas mark 5, 190 deg. C.

Serves four for lunch. It should be suitable for people with #IBS following a low fodmap diet and people with coeliac disease.

vegetabletart2

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