Low Fodmap, Gluten free, low lactose pancakes

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According to Wikipedia’s reference for Shrove Tuesday pancakes represent the sun in pagan mythology and eating them gave power, light and warmth of the sun. Pancakes were also a way of using up rich food before the fasting of lent in the Christian religion. Either way these delightful disks are a treat with sweet or savoury fillings and I like the association with the life giving sun when it has been so cold recently. Enjoy….

Ingredients

3 large eggs

50 mls Lactose free milk

100g of wheat free, gluten free flour

Pinch of salt

Spray oil

Method

Weight out the flour into a mixing bowl and add the eggs and a small pinch of salt.

Mix well and add enough milk to make a thin batter that coats the back of a spoon.

Pour the batter into a measuring jug.

Heat the frying pan and spray some oil – pour in enough batter to thinly coat the bottom of the pan and move the pan till the batter is even and pour off the excess back into the measuring jug.

Cook for 30 seconds maximum till dry and and flip over the pancake to cook the other side.

Serve warm with lemon juice and sugar (traditional way) or anything that takes your fancy!

 

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2014 in review

The WordPress.com stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 18,000 times in 2014. If it were a concert at Sydney Opera House, it would take about 7 sold-out performances for that many people to see it.

Click here to see the complete report.

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The FODMAP content of spelt. Is spelt low FODMAP?

Jules_GastroRD:

This is a great post about Spelt and the Low FODMAP diet

Originally posted on Two Dietitians do the FODMAP diet:

http://www.zoett.nl/wat-is-spelt/ products still seems to confuse people when following the low FODMAP diet as people with IBS often report they can consume spelt without experiencing symptoms. So is spelt low FODMAP? Well yes and no is the short answer as it depends where in the world you get your spelt bread from, how much you eat, the percentage of spelt flour used and most importantly whether it was baked using the sourdough process.

When I asked Dr Jane Muir who works at Monash about spelt she said “We recommend sourdough spelt bread -the sourdough process will reduce fructans and is essential”.

So there you have it the sourdough process actually lowers the fructan content in spelt making the breads low FODMAP.  At the FODMAP research team at King’s we actually recommend 100% sourdough spelt bread as a suitable low FODMAP option. However actually finding this bread product in the UK is…

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Gluten free low lactose crumpets – better to make these at home!

This recipe is really easy to make and is gluten-free, low FODMAP and low lactose. These are really nice to enjoy toasted with a little free from spread (and jam if you wish) on a cold winters day after a long walk in the countryside! It was really cold outside when the pictures below were taken but the benefit of being outdoors is the atmospheric sky and moss-covered surfaces – showing that winter is really here!

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Ingredients

300 g Gluten free self-raising flour

1 teaspoon of dried yeast

2 eggs

3/4 pint of lactose free milk

Salt + pepper

Method

Remove the eggs from the fridge and leave to warm to room temperature. Heat the milk till luke warm (body temperature.) Weigh out the flour and add the eggs, milk, yeast salt and pepper. Mix well and leave somewhere warm for the yeast to begin to rise, heat a frying pan and using spray oil to fry and using a cooking ring sprayed with oil place this in the pan and fill the ring with 1 cm depth of batter, you should see small bubbles forming on the surface of the crumpet. Lift up the cooking ring turn the crumpet over and cook through. If you are avoiding yeast then try a little more baking powder in the batter instead.

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Wheat free couscous stuffed peppers and Living well with IBS

Please watch and share ‘Living well with IBS’ (irritable bowel syndrome), a film made by Vicky Grant, a researcher at the University of Sheffield, and Gemma Thorpe, a professional filmmaker. Vicky has lived with IBS for over 30 years; here she talks about her experiences and the experiences of others, as portrayed through the storytelling workshops she runs through the Knowing as Healing project.

One of the recipes developed for the video is the one below – a perfect choice for meatless Monday!

Ingredients

150g of wheat free couscous
200ml of boiling water
60g of green olives
60g of hazelnuts*
2 teaspoons cumin
1 teaspoon of cinnamon
1 teaspoon of mild paprika
10-12 strands of fresh coriander
Grated rind and juice of 1 lemon
4 slices of wheat free seeded bread
4 teaspoons of garlic infused oil
Five orange peppers.
Salt to taste.

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Weigh out the maize couscous and add the boiling water and cover – leave to stand for 5 minutes.

Add the oil to a pan and add chopped hazelnuts and add cumin, cinnamon and mild paprika and toast the nuts.

Mix the nuts and spices with the couscous and add chopped olives.

Wash and cut the peppers in half fill each with the couscous.

Crumb the bread and add lemon and fresh coriander and sprinkle this mix on the top of each pepper.

Use aluminium foil to cover the peppers while they cook and cook till pepper is soft 20-10 minutes at gas mark 5 or 190°C. Remove aluminium foil for the last 5 minutes to toast the breadcrumbs. Watch out for other recipes soon!

*Hazelnuts do contain some FODMAP but are used in very small amounts in the recipe – if you wish you can omit them if problematic or if you are on the exclusion part of the diet.

Serves 10 – serve with some Low FODMAP salad as a light lunch

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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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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

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

Chop the courgette and aubergine 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.

Updated 22.11.14

 

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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.

 

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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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