recipes – Page 5 – Clinical Alimentary

Jeweled Koshari – low fodmap

Koshari is a dish served in Egypt and usually has plenty of fried onions on the top and pulses mixed in the rice/pasta blend and added as a topping. Obviously the onion is a no-go for low fodmap diets, but the chickpeas? This could be used in small portions as long as the chickpeas are canned and have been rinsed well. No more than 2 tablespoons should be used per portion and this is tolerated well and will contribute slightly to the fibre and protein content of the dish. Also Koshari is served with a spicy tomato based sauce, which can also be low fodmap modified – see future posts for the topping. This does taste good without though although a little non traditional perhaps and a totally vegan carbohydrate to add to a meal with sources of protein such as a small handful per portion of low fodmap suitable nuts (walnuts, pecans, Brazil nuts, pine nuts for example) or firm tofu pieces.

Ingredients

150g of white rice

50g of Camargue red rice

50g gluten free pasta

100g of celeriac

1 parsnip

1 heaped teaspoon of Lebanese seven spice (available from Marks & Spencer and low fodmap)

Chopped tarragon and thyme

2 tablespoons of olive oil

Chopped stalks of rainbow chard (the leaves can be cooked separately and served alongside the dish)

seasoning

Method

Cook the carbohydrates in boiling water add a little salt and drain.

Whilst the rice/gluten free pasta is cooking chop the vegetable ingredients finely.

Add the olive oil to a pan and fry the spices to release the flavour and add the chard, celeriac and parsnip to the pan and coat well with the oil then roast in an oven till cooked.

Combine the ingredients and top with freshly chopped herbs.

Serves 5

OLYMPUS DIGITAL CAMERA

November 12, 2017

Jules_GastroRDLeave a comment

Spaghetti Cabonara -low fodmap

Whilst reading the Guardian newspaper recipe booklet this weekend I decided to have a go at one of the recipes in the pasta special and reduce the parmesan and low fodmap modify it. OK – this recipe scared me, adding egg to freshly cooked pasta – surely a recipe for scrambled egg, right? This is a classic Italian dish and no cream in sight and is a rich dish that is suitable for a low fodmap diet. It is easier to make than I first anticipated and much to my surprise, no scrambled egg in sight. This is a really creamy dish without adding cream and a tasty supper for chilli winter evenings.

I used bacon rather than pancetta as it is slightly leaner and 2/3 of the parmesan. Sometimes pecorino cheese is used instead – it really doesn’t matter. Having bacon occasionally is fine – I can’t actually remember the last time I did eat bacon, but obviously not a choice that should be included in your diet regularly and certainly not every day. This recipe was so easy but it could be included in an Italian themed dinner party or a relaxed meal with friends – it doesn’t take much effort at all – so give it a try.

Ingredients

4 egg yolks

6 rashers of lean bacon

60g parmesan

400g of gluten free spaghetti

2 tablespoons of olive oil

Freshly ground black pepper

Method

Bring a pan of water to the boil and cook the spaghetti according to the instructions on the packet – make sure that you follow the instructions carefully as this is the key to cooking the perfect gluten free pasta.

Whilst the water is boiling separate 4 egg yolks from the white (you can use the egg white to make meringue later) and beat.

Grate the parmesan

Add the olive oil to a pan and fry the bacon.

Drain the water from the pasta sauce saving a cup full.

Add the pasta to the bacon, off the heat and ensure the pasta is coated with the oil.

Add the eggs and cheese to the pasta with some of the pasta water and stir well till combined. The heat of the pasta will cook the sauce.

Add some freshly ground black pepper before serving and serve on warmed plates.

That’s it – serves 4.

November 11, 2017

Jules_GastroRDLeave a comment

Remember, remember the fifth of November – Low fodmap parkin.

Parkin is a rich spiced cake from Yorkshire or Lancashire that is consumed during bonfire night. Are you unsure of what Bonfire night is? It is a festival in the UK marking the failure of a plot to blow up parliament by Guy Fawkes. This is celebrated by lighting bonfires and fireworks and making a Guy to collect pennies. If you want to know more then this short version of a video by the excellent Horrible Histories series is a great way to find out – tongue in cheek of course!

Ingredients

2 tsp ground ginger

1 tsp bicarbonate of soda

1 tsp mixed spice

100g dark muscovado sugar

175g golden syrup

175g black treacle

125g Margarine

1 Large egg

100ml Lactose free milk

225g Doves Farm Gluten Free self-raising flour

200g Oats (contamination free if you have coeliac disease)

Method

Sieve all the dry ingredients into a bowl and mix well.

Add the egg to the milk and mix

Melt the butter and sugars in a pan until dissolved – cool a little

Mix the ingredients together

You are looking for quite a wet mix, add more lactose free milk if required

Place some baking parchment into a round tin 9 inch baking tin and grease the tin if needed. Or if you wish this can be used as a tray bake. Cook at gas mark 4.5 until a skewer placed in the cake centre comes out clean. Top with icing sugar and star shaped sprinkles to represent fireworks.

November 3, 2017October 18, 2020

Jules_GastroRDLeave a comment

Puff pastry topped with creamy courgette and walnut salad – Low Fodmap

Autumn days are really setting in now and we are entering my favourite time of year with lots of squashes and root vegetables to roast – great for sensitive digestive tracts. As we are entering the cooler days of the year I have decided to try a different approach to a salad – this might be a little unconventional but it was filling, tasty and a little more substantial than the usual salad fare. I have used very pretty fennel flowers as decoration, which strictly speaking are not fodmap tested – but you can get away with a small amount of fennel bulb (49g) a few flowers sprinkled on a salad shouldn’t be too much of a problem. We are lucky in Todmorden, we have incredible edible and lot’s of fennel in flower beds for anyone to harvest.

You can used bought gluten free pastry – but do be aware that some are based on chickpea or pulse flour, which is not suitable for a low fodmap diet. Tips for using gluten free pastry is to roll it between cling film to prevent sticking.

Ingredients

1 packet of gluten free pastry mix

2 courgettes

4 tablespoons of lactose free mascarpone cheese

100g red cabbage

2 handfuls of walnuts

1 egg

seasoning

Fennel fronds (2-3 should be adequate.)

1-2 fennel flower heads (not an essential ingredient)

Method

Roll out the pastry

Beat the egg with a fork and brush the pastry with beaten egg – this will improve the colour.

Cook in the oven using the manufacturers directions – mine is a little dark at one end! It might be useful to turn it whilst cooking to get an even bake.

Cool.

Wash and spiralize the courgettes – (you can also buy them pre-prepared at many supermarket outlets to save a additional step in the method.) Mix in the lactose free mascarpone and season.

Finely chop the red cabbage, fennel fronds and roughly chop the walnuts and add all the ingredients to the pastry base – serve with mixed green salad leaves.

Decorate with fennel flowers (not an essential item)

Serves 4-6

Lactose free mascarpone was purchased from Tesco and the ready roll puff pastry was made by Genius (gluten free and dairy free.)

September 10, 2017

Jules_GastroRDLeave a comment

Lamb Kofta on gluten free flat bread – low fodmap

I am at the moment experimenting with Greek and Middle Eastern dishes and modifying them to suit a low fodmap diet. I was surprised how well these flat breads turned out – although they are better when served slightly warmed. Enjoy…..

Ingredients

Kofta

400g lamb mince

small sprig of rosemary

1 teaspoon of Lebanese seven spice

1 teaspoon of garlic infused oil

seasoning

Flatbread

250g white gluten free bread flour

seasoning

1/4 teaspoon xanthan gum

1 egg

3 tablespoons lactose free yoghurt

70 mls of water

Method

Kofta

Chop the rosemary finely

Add the mince to a bowl and add the rest of the ingredients and mix well

Weigh into 50g portion sizes and shape into sausages.

Fry in spray oil for 15 minutes (or until cooked through thinner sausages cook faster)

Makes eight

Flatbread

Add the flour to a bowl and weigh in the xanthan gum

Mix well and add seasoning

Add the liquid ingredients and bring the dough together

Weigh into 6 separate balls

Roll out and trim into a circle shape

Fry with spray oil

Serve with feta cheese, a drizzle of olive oil, thyme and a tablespoon of pomegranate seeds per serving – if you are following a fodmap modified diet and can tolerate GOS (galacto-oligosaccharides) you could a tablespoon of hummus to each flatbread. If not you can use my recipe for Tzatziki and turn this into a Greek dish here https://clinicalalimentary.blog/2017/08/08/tzatziki-low-fodmap/

August 20, 2017

Jules_GastroRD2 Comments

Zucchine (courgette) Pizza gluten free low lactose

Just the job for using up all those extra glut of courgettes that you have in the garden! Courgettes are great for the low fodmap diet, this recipe used yellow courgettes but green ones will work just as well so don’t feel you need to produce this recipe exactly – although the pizza dough does need to be followed closely and it is a modification of one of Jamie’s gluten free pizza bases, but using lactose free milk and one or two tips from someone who is familiar with using the ingredients and fickleness of cooking gluten/wheat free.