Vegetable Pasta – gluten free, Low FODMAP

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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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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

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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.

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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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Would Renaming Irritable Bowel Syndrome (IBS) Make a Real Difference?

Jules_GastroRD:

This is a thought provoking piece about renaming IBS – we certainly need more IBS advocates would a name change increase advocacy?

Originally posted on IBS IMPACT:

Over the years, the symptom cluster currently known as irritable bowel syndrome or IBS has been called various other terms that are now outdated. These range from, among others, the extremely vague “nervous stomach” to the inaccurate “spastic colitis,” “irritable colitis” “mucous colitis” (IBS, as currently understood scientifically, is not a form of colitis.) to “spastic colon,” as an apparent attempt to acknowledge the unpredictable motility found in IBS. “Irritable bowel syndrome” is the most recent name choice, as physicians and researchers began to realize that the symptoms of IBS form distinct patterns. “Syndrome,” in a medical context, means “a group of signs and symptoms that occur together and characterize a particular abnormality.” This part of the present name is more consistent with the symptom-based Rome criteria that functional gastrointestinal disorder experts have advocated as the international diagnostic standard for over two decades. Rome III is the current version. (See page 889.)…

View original 804 more words

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Gluten Free, Low FODMAP, Low Fibre, tea scones

Afternoon tea is an English tradition that is now only consumed for a birthday or other celebrations and one of my favourites for a treat. It should contain sliced sandwiches, a scone with jam and small cakes. The following is a recipe for plain scones.

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Ingredients

250g of gluten-free self-raising flour

50g of olive oil based spread

50g of castor sugar

1 pinch of salt

40mls of milk

1 egg

(1 egg to use for an egg wash and sugar for coating the scone.)

Method

1. Weigh out the flour and add the olive oil based spread, sugar and salt to the bowl

2. Rub the margarine into the flour until you have a small crumb

3. Add the egg and milk and bring the mix together – remember the more work you put into this the better the mix will stay together, it really is not like working with wheat flour!

4. Roll out to a 1.5 cm thickness and cut out scones.

5. Wash with egg and sprinkle with sugar and bake in an oven for 15-20 minutes at gas mark 6 22o°C.     

You could add a teaspoon of gluten-free baking powder to increase the rise of the scone – I didn’t – as I tend to feel that you can taste baking powder in scones if you use too much.

 

 

 

 

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Adventures with Quinoa Flour

Due to a fortuitous reduction in the price of Quinoa flour at a local health shop I have purchased some to try baking with it, for you. I decided to bake some blondies – ginger ones, or may be I should call them gingies! I love the flavour ginger – in fact ALL things ginger. Now THIS particular quinoa flour, according to the packet, is sugar-free, saturated fat-free, cholesterol free, trans fat-free, sodium free, low-fat, (as is all flour – nothing new here, then ) non-gmo, gluten-free AND ‘caution extremely organic’ – but not that funny – or clever! What they forgot to tell me was wheat free, milk free, egg free but unfortunately no mention of nuts. Really great then? The protein content of the flour is not really that high at 4g /100g but quinoa has a good amino acid profile as a grain, although the flour is a fine milled white flour (- contains some fibre though at 3.5g/100g,) so it cannot be assumed that the amino acid profile is exactly the same as the raw grain. It has not been tested for fermentable carbohydrate content although quinoa grain itself is completely suitable for people following a low FODMAP diet.

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So how easy was it to use? My first attempt was a bit of a culinary disaster. I added some zanthan gum and 2 teaspoons of ginger and a small amount of chopped stem ginger. This resulted in a very gloopy texture and after baking, on tasting, the slice was really strongly flavoured, not that pleasant in fact. The taste reminded me of the taste of chickpea flour, again this is fine to use, but I would suggest that as both these flours impart a very strong flavour to baked items it might be better to use them for very strongly flavoured dishes. My second attempt was better and as I increased the ginger flavouring the taste was very much improved.

IMG_1570As part of a flour mix this flour would be suitable, as other free from flours, such as rice or teff as these should reduce the flavour. So was it worth the purchase – at full cost, or even discounted? I feel that the ‘benefits’ of this type of flour should not command such a high cost. Most people will not be able to afford to purchase and include it in their diet on a regular basis, so nutritionally you are not likely to see the benefits of the amino acids; gut ‘calmness’ wise – there are other options to choose, which do not impart strong taste or flavour. So I will not be buying this flour on a regular basis. However for your enjoyment I have included the recipe for you – you could try it with other flour mixes! Also as this recipe is high in fats and sugars the gingie is really just suitable for an occasional treat. The random images in the post are my whistful desire for summer – it’s really cold today.

 

Ingredients

135 g Quinoa Flour (or other free from flour)

120 g dairy free margarine

2 eggs

100 g of dark muscovado sugar

1 tablespoon of crystallised ginger liquor

3 teaspoons of powdered ginger

40 g of chopped crystallised ginger

Pinch of salt

Chopped dried ginger to decorate

Melted dark chocolate with ginger to decorate (milk free if needed.)

 

Method

Add the flour, ginger & salt to a mixing bowl

Melt the margarine in a pan with the sugar, and chopped crystalline ginger and ginger liquor, warm slowly do not boil.

Cool the melted mixture slightly, add the two eggs and mix well.

Add the liquid ingredients to the dry ingredients then add the mix to a paste. Add this to a tray and bake at gas mark 5 for 25 minutes. Cool on a cooling rack and melt the chocolate and pour this over and sprinkle with finely chopped dried ginger pieces.

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