Tag: recipe

Easy like Sunday morning

Fancy a cooked breakfast occasionally and finding that your IBS symptoms are getting in the way? Then perhaps try this version, which is lower in fat than a ‘good old fry up’ and lower in fodmaps and therefore shouldn’t be too hard on your digestive system. Choose a wheat free bread that is <3g/100g of total fat, if you can. If you choose a bread that is lower in fat you can save calories, help your symptoms and the dish would come in at around 320 Kcal per portion – not too bad for a tasty breakfast! The added herbs gives the dish a nice flavour and added some vibrancy to the dish. If you choose a different aged ham or salami then check the label to ensure it doesn’t contain any fodmaps such as onion and garlic and is a lean meat. I found I didn’t need to add any salt to this dish as the ham provided plenty.

Ingredients

1 slice of wholegrain wheat free bread

1 slice of Serrano ham (trim any excess fat)

1 egg

Chives and thyme to serve.

Method

Add the bread to a plate and top with the Serrano ham, you can warm the bread and ham if you wish before you use it, but I didn’t bother.

Dry fry the egg or use a little 1 Kcal spray oil to the pan if you don’t have a non stick frying pan.

Cook the egg – then add on the top of the ham and sprinkle with chopped herbs. This works just as well with poached egg or scrambled – depending on your preference! Serves one.

DSCF3151corala - Copy

Jules_GastroRDLeave a comment

Pickled vegetables – Low Fodmap

I am a real fan of Ottolenghi’s work, his recipes are delicious, but unfortunately they do contain lots of ingredients high in Fodmaps, so not that great for people with IBS. This weekend however was a bit different – a recipe suitable for the Low Fodmap diet was published in the Guardian magazine. I have tweaked it a little, because I feel that if you are posting a recipe it needs to be referenced to the original source and modified – this is the only time I have, so far. The recipe was for pickled baby turnips – I have added baby turnips and radishes (for colour) and a little Worcestershire sauce into the pickle mix. This mix will last a few days in the fridge but no longer, as thorough sterilizing techniques have not been employed.

Ingredients

Pack of baby turnips (you can use standard turnip around 200g chopped)

5-6 Radishes

1/4 of a carrot spiraled and cut into short lengths

1 stick of fresh turmeric (you can use powdered but this will likely cloud the pickle liquor)

1 teaspoon Worcestershire sauce

2 teaspoons of granulated sugar

120ml White wine or rice vinegar

175ml Water

1 teaspoon of salt

Method

Chop the turnips and radish into quarters, wash thoroughly.

Pour the water, Worcestershire sauce and vinegar into the pan and add the sugar.

Warm and dissolve the sugar and heat to a rolling boil.

Take off the heat and cool. Add the vegetables, turmeric and salt.

Add to a jar and refrigerate.

These vegetables taste great with cold cuts of meat – don’t be too concerned that they contain a little sugar to counteract the sharpness of the vinegar. You will not be eating the pickling liquor, so it is really not a great amount of sugar that you will be adding into your diet.

DSCF2763 -3

 

Jules_GastroRD2 Comments

Cod with caper and olive sauce

Flavourings such as capers can be included on the Low Fodmap diet and are especially important when onion and garlic are not available in the range of flavours that can be used to develop dishes. Capers are a delicate taste and one that I certainly did not appreciate when I was younger. I remember very well taking a jar of capers to a party when I was a teenager and not one person who attended the party liked them. But perhaps this was because I had stated to absolutely everyone in my eagerness – taste these, aren’t they really disgusting? Perhaps this preconditioned everyone else that of course capers are MEANT to taste dreadful, perhaps not too surprising that everyone else thought so. However when we are younger we have more taste buds therefore we taste more acutely and this is thought to be as a result of the higher energy needs of children enabling them to prefer and seek out energy dense foods. Bitter and sour notes in food are avoided – we only start to appreciate bitter notes in food when we are in our early twenties. As my taste has developed as I have aged I now really relish capers – they go rather well with fish and are better eaten warm and add a depth of flavour. I noted a very similar effect of olives, and do now love their saltiness and rich flavour. We also can develop aversions to foods and food aversion might be psychologically conditioned – a learned behaviour. If we experience sickness during a time when we are eating we can develop a strong aversion to that food, it is common that people undergoing chemotherapy can develop aversions to food. This can happen if strong negative emotions are developed during eating also, the food a ‘reminder’ of the episode therefore avoided.

Development of taste matures as we age, capers are an acquired taste, but one that will expand the range of dishes available to people following the Low Fodmap diet. Taste is a very complex sense – why not challenge yours and make this recipe?

Ingredients

2 pieces of white fish

1 egg

Gluten free flour for dusting

2 tablespoons of capers

1 Lemon (juice only)

1 tablespoon of oil

1 tablespoon of green olives

Salt and pepper to taste

(serve with steamed kale and new potatoes.)

Method

Mix the egg with a fork and add to a flat plate, add the flour to another flat plate with a small amount of salt and pepper.

Dip the fish fillets into the egg first, then the flour.

Fry in a small amount of oil till the flour is golden and then remove the fish fillets and cook for ten minutes in an oven till cooked through (timings will depend on how thick the fillets are.)

Add capers, olives and the juice of the lemon to the pan and warm through. You should not need to add salt to this sauce as the olives and capers add plenty of saltiness to the dish

Serve the fish and pour over the capers and olives, serve with green vegetables (I used kale) and boiled new potatoes in their skins for added fibre.

Enjoy!

DSCF2703 (3)

Jules_GastroRDLeave a comment

Minted Boston runner beans

What on earth are Boston beans? I am, as many of you know, a down to earth Lancashire gal and labelling food with a new name to boost sales really doesn’t go down too well with me. Not impressed, however I am wrong, it seems – after a Google search – that Boston is a variety of bean which is a smaller variety and a plant which grows a good crop of French beans. A good crop – therefore these beans should not be expensive then, but they are a smaller bean, therefore exclusive? I also suspect that someone will label them a ‘super’ runner bean and a vegetable that you can’t possible live without. Anyhow, enough of me getting into a tizzy and being slightly cynical about the vagaries of available supermarket runner bean varieties. Some people might be very interested in the differences in crop variety, but it’s not for this blog, plus ordinary beans are just as super and will work just as well for this recipe. It’s mothering Sunday tomorrow and I will be cooking a chicken so this really simple runner bean recipe should go really well with it.

Ingredients

1 sprig of fresh mint

1 packet of runner beans

Juice of 1/2 lemon

1/2 lemon sliced

Salt

Spray oil

1 teaspoon of sesame seeds

Method

Spray the beans with oil and pour over lemon juice. Chop the mint and mix into the beans, then add a small amount of salt, roast for 15 minutes till soft. Spray lemon slices with oil and roast them at the same time as the beans. Garnish the beans with roasted lemon slices and sesame seeds. Serve – simple!

DSCF2068

 

Jules_GastroRDLeave a comment

Lasagna – low Fodmap

This is a recipe for lasagna – many people with IBS find that lasagna is a dish that results in symptoms but this version is low fodmap and not too high in fat levels so should be suitable for most people. It is fairly easy to make but has a number of steps to complete.

Ingredients

1-2 roasted red peppers (or you can buy a jar of roasted red peppers if you don’t have the time or inclination to roast and peel your own.)

4 tomatoes

a packet of fresh basil

100 ml water

250g of lean red meat

1 tablespoon of garlic infused oil

1 teaspoon of asafotida

750 ml of lactose free milk (semi skimmed is suitable)

2 teaspoons of corn flour.

2 teaspoons of light spread

40g parmesan (and extra to grate on the top of the lasagne just prior to cooking.)

2 courgettes

1 egg

1 packet of gluten/wheat free pasta sheets

Small amount of salt to taste

Method

Blend together the red peppers, tomato and 4-5 sprigs of basil to form a sauce for the meat and courgette.

Using the tablespoon of oil fry the asafoetida to release the flavour and then add the meat and fry for 5 minutes. Add 1/5th of the red sauce to the pan and continue to cook the meat for 10 minutes. Prepare the white sauce add the spread to a pan and melt, then add the cornflour, it will form a ball. Slowly incorporate the milk into the spread and flour mix till it is all mixed in, then add the grated Parmesan cheese. Cook till the sauce thickens, then cool. When the sauce is cooled whisk in 1 egg.

Start to build the layers add any remaining basil leaves as you build up the layers – I started with a layer of pasta but you can decide how you want to make up the dish. Then add a layer of sliced courgettes and add some pasta pepper sauce. Then add pasta, and then the layer of meat sauce. Another layer of pasta and then courgettes and red sauce. Finally top with the white sauce and sprinkle with grated Parmesan cheese. Cook for 30 minutes and serve with a green salad.

Serves 4-5

DSCF2615 (4)

 

Jules_GastroRDLeave a comment

Cinnamon and lemon thyme roast chicken

It is the first cold snap of the season today and what better to warm the cockles than a roast chicken? This is a very simple roast, sprinkled with cinnamon and thyme.

Ingredients

1/2 roast chicken

2 teaspoons cinnamon

5-6 springs of thyme

salt and pepper to taste.

Method

Do not wash the chicken before you use it.

Place the chicken in a roasting tin on a rack to drain the fat as it roasts and add the thyme and cinnamon plus seasoning.

Roast for 3/4 hour.

I added some carrots to the roasting tin to add colour to the dish.

Enjoy!

DSCF1795 (3)

 

Jules_GastroRDLeave a comment