Gluten free, cow’s milk free rose pancakes for the breakfast diva!

Make these for a special occasion – gluten and cow’s milk free pancakes with an extra special flair for a birthday or wedding breakfast, of in fact you can make them plain for a tasty cooked alternative to kick start the day. I was asked to review an almond flour by a manufacturer Sukrin who donated the flour for the review. I liked the flour, it was tasty and worked well for the recipe. For other manufacturer recommendations such as suitable for low carbohydrate and paleo diets, this may well be the case, however I don’t advocate removing the carbohydrate totally from from your diet or having a very low intake of carbohydrate for healthy people – carbohydrate is food for the brain and fibre containing (or wholegrain) carbohydrates are prebiotic, food for your gut bacteria. If you are having gut symptoms changing your types of carbohydrate may be a better option that stopping eating carbohydrate altogether – just ensure you have a medical diagnosis first before making any changes to your diet and request a referral to a dietitian! We do now know that changes to diet can affect the variety and number of gut bacteria that live in your digestive tract and we do not yet know what the effects  low carbohydrate diets have on long term digestive health. Our gut bacteria help with producing vitamin K and produce short chain fatty acids which help to keep the tract healthy. Most dietary changes Dietitians advocate are to identify a particular food intolerance culprit – this not only has benefits in reducing symptoms, but also means you can continue to have as varied a diet as possible.

You can taste the almond in these pancakes and they are very filling. Please also note whilst these pancakes are free of gluten and cow’s milk they are not suitable for the exclusion phase of the Low FODMAP diet in large amounts, almonds should be eaten in small amounts only (almond – as nuts – less than 10 at any one time.)

DSCF1609modIngredients

3 eggs

100g of almond flour

2 or 3 dessert spoons of rose syrup

200ml of hazelnut milk

a few drops of food colouring and edible gold glitter if you really want a decadent treat!

Spray oil to fry.

Mix the eggs into the almond flour, add the syrup and nut milk to the mixture then add the the food colour. Spray oil into the pan and using a piping bag pipe swirls of the mix into the pan and fry until the base is cooked and then finish the cooking in an oven at gas mark six for 5-10 minutes.

 

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Marrow – a tasty vegetarian meal

DSCF1685modThis is a really tasty recipe that can be quickly prepared for an evening meal.

Ingredients

1 Marrow (or as in the picture above 1/2 a green and 1/2 a yellow marrow)

400g of new potatoes leave on the skin for added fibre

1 tablespoon of pine nuts

1 tablespoon of chopped hazelnuts

1 tablespoon of garlic infused oil

a handful of fresh coriander leaves

1/2 lemon (juice only)

Salt & Pepper to taste

Method

Wash the marrow and slice in half – remove the seeds from the centre of the marrow and discard.

Slice the marrow into 2cm thick slices.

Wash the potatoes and slice into 1cm slices

Chop the hazelnuts

Into a baking tray add the above ingredients, the pine nuts – add lemon juice to the garlic infused oil and season. Mix and pour over the ingredients and mix till the oil has covered all the vegetables.

Place in a preheated oven at gas mark 6 until soft.

Serve with a handful of fresh coriander leaves.

 

 

 

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Low FODMAP learning at the hospital, flapjack recipe.

flapjackI have just realised it was June when I last posted a recipe or anything else for that matter, How time rushes on! The above recipe was developed from a learning day at the hospital, everyone brought a low FODMAP dish to share with others – there is no better way of learning than to use practical experience. This recipe was developed by Majjda, Dietetic Assistant at Calderdale Royal Hospital.

Flapjacks

Preparation Time: 15 mins
Cooking time: 30 mins
Makes: 15 small flapjack slices
Ingredients:
• 150g butter or lactose-free equivalent
• 175ml golden syrup or maple syrup
• 250g oats
• 25g mixed seeds
• A handful of any low FODMAP fruit that you like – I used sultanas
Instructions:
1. Pre-heat the oven to 180°C
2. Heat the butter in a large saucepan on a low heat until melted
3. Stir in the oats until evenly mixed
4. Add the seeds and fruit and stir until mixed through
5. Pour into a lined baking tray and spread it flat with a spatula or the back of a spoon.
6. Bake in the oven for 25 to 30 mins until golden brown. You can score guides for the slices while it’s warm if you like. Leave to cool, cut into squares or if you are really daring – circles and enjoy! This recipe is high in fibre and should be consumed as a treat as it is also high in fat and sugar.

 

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Vegetable Pasta – gluten free, Low FODMAP

DSCF1562mod

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

2 tablespoons of light tahini

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

Chop the courgette and aubergine and mix the tahini with this 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.

 

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Posted in Coeliac Disease, Digestive Health, Food Intolerance, Irritable Bowel Syndrome, recipes, Ulcerative Colitis, Uncategorized | Tagged , , , , , , , , , , , , | 4 Comments

Low FODMAP fishcakes

fish fridayIngredients

1) Tartar Sauce

50 g Gherkin

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

DSCF1527mod

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.

 

Posted in Coeliac Disease, Crohns Disease, Digestive Health, Food Intolerance, Irritable Bowel Syndrome, recipes, Ulcerative Colitis, Uncategorized | Tagged , , , , , , , , , , , , , , | 1 Comment

Hot surf and turf wrap – Gluten and wheat free

DSCF1513modIngredients

2 Steaks

200 g of large prawns

Wheat & Gluten free seeded wrap

Gravy browning – a few drops

2 teaspoons cornflour

Spray oil for frying

2 carrots

Green salad leaves and 5 radishes for the salad bowl

Method

Trim fat from the Steak

Fry steak till browned using spray oil

Cover with water and add a few drops of gravy browning

Cover with a lid and cook till tender

Chop carrots into bite size pieces and spray with oil.

Cook the carrots for 20 minutes in the oven whilst the steak is cooking.

Remove steak from the pan to rest and add cornflour to the sauce to thicken, cook.

Cook prawns

Taking a wrap add ingredients including gravy and fold wrap over. Serve with green leaves and sliced radish.

Serves 2

*If you are following a Low FODMAP diet then check your wrap for other Low FODMAP ingredients – the wrap in the image contains concentrated fruit juice of unknown source so it is unsuitable for the Low FODMAP diet. You can also serve the filling on other gluten-free breads such as gluten-free pitta, gluten-free ciabatta or gluten-free french bread for example.

 

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

DSCF1315aThese 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! :-)

 

 

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Saffron Simnel Cake

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
50g of sultanas
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.

DSCF1294modOther posts that you might find useful at Easter:

http://clinicalalimentary.wordpress.com/2014/04/17/easter-hot-cross-buns/

http://clinicalalimentary.wordpress.com/2013/03/31/easter-meal-roast-spring-lamb/

If you can tolerate marzipan you might want to try this recipe instead

http://clinicalalimentary.wordpress.com/2013/03/30/easter-with-food-intolerance/

 

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Easter Hot Cross Buns

Hot cross buns are an integral part of the Easter festivities – being on a wheat free diet shouldn’t exclude you from enjoying them.

DSCF1295modaIngredients
350g Brown Wheat/Gluten Free bread flour
2¼ Teaspoons xanthan gum
4½ Tablespoons castor sugar
1½ Teaspoons cinnamon
1¼ Fresh grated nutmeg
¼ Teaspoon of salt
3 Eggs
3 Tablespoons of olive oil based spread
1 Teaspoon vinegar
280 ml warm water
¾ Teaspoon sugar
3½ Teaspoons of dried fast acting yeast
125g Sultanas

To make the cross

Wheat free brown bread flour

1/2 egg (use the other half to glaze the buns.)

Method

This mix produces a very stiff dough so a powerful mixer with a kneader tool attachment is needed

Weight out the flour, xanthan gum, castor sugar, cinnamon, freshly grated nutmeg and salt into a bowl, mix the dried ingredients well.
In another bowl add the warm water, and sugar – dissolve and add fast acting yeast and leave till a foam forms on the surface.
Add the eggs, butter and vinegar to another bowl and beat and add the yeast mixture
Set the mixer to a slow speed to start and begin to add the dry ingredients to the wet and when all the ingredients are added mix well.
Add the sultanas and mix well with a spoon.
Quickly drop about 60g of mix into a greased bun tray and leave in a warm place for 30 minutes to rise.

IMG_1661mod

Best consumed within 24 hours of baking – I am sure you won’t have a problem with this bit! I have not added any candid peel to the recipe as I don’t like it but you could add some if you do.

 

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Another AGM and buckwheat slaw salad

I am preparing for another IBS Network AGM tomorrow, I can’t believe its three years since I attended the first one – we have achieved lots of things since then, the Self Care Plan and now free access to all, new website, two Wellbeing days and lots of meetings. Now for the next 12 months!

Buckwheat slaw salad
170g buckwheat grain
½ courgette
1 carrot
1 bag of rocket
1 bag of radish
2 tablespoons of light mayonnaise
3 dessert spoons of pine nuts
Salt & pepper

Method
Cook the buckwheat in water for 20 minutes, rinse with cold water.
Grate carrot, radish and courgette and squeeze out any excess water.
Mix the mayonnaise with the carrot, radish, courgette, pine nuts, rocket and add salt + pepper to taste.

Simple!

 

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