Hoping to open a FODMAPS cafe one day with delicious food that people with intolerances, like me, can actually eat!

Posts tagged ‘FODMAPS’

Hilarious Aussie web series that low-FODMAP people will love!

KateringShowAttention fellow low-FODMAPPERs!

If you haven’t yet heard about ‘The Katering Show’ on YouTube, then you’re in for a big treat! Two Australian comedians, Kate McLennan and Kate McCartney, are the hosts of a hilarious 7 part web series that shows the funny side of ‘McCartney’s low-FODMAPS diet.

I first heard about the series on Channel 7’s Sunrise program, and my ears immediately pricked up when I heard the key words ‘food intolerances’. I was like “That’s me! That’s me!”

Every episode (approx 10 minutes each) has made both my husband and I laugh out loud – I’m sure you’d all be able to relate to the topics oh-so-well!

Check them out now! I can’t wait until Season 2.

Btw – I haven’t been paid to promote this series in any way. I just love these episodes and I’m sure you will too.

Feel free to share your feedback. 🙂

Leanne

Asian Beef & Noodle Stir Fry

Beef stir fryI have a new yummy stir fry recipe that I’m sure you’ll all love! Usually, I make all my stir fries with chicken but I had some diced beef in the freezer so I decided to mix things up a bit. And I didn’t want another rice meal so I attempted to make rice stick noodles. They never look very appealing in the packaging in the supermarket but they are yummy when I eat them from my favourite stir fry take away outlet, so figured it was worth a shot. The verdict? Well, as long as you cook them long enough until they’re soft; yummo!

The sauce was inspired by another beef recipe I found on Taste.com.au. It doesn’t look too fancy in the photo, but I’m definitely using that sauce again!

Ingredients (Serves 4)

500g diced beef

250g rice stick noodles

2 cups beansprouts

2 carrots, finely diced

2 sticks of celery, finely diced

1/4 cup Sesame oil

Ginger paste

1/4 cup Gluten free soy sauce

 

Method

1. Cook the beef until lightly browned in a large wok on medium heat.

2. Add vegetables and sesame oil, ginger paste and gluten free soy sauce. Stir until combined.

3. Put the lid on the wok and turn it onto a low heat.

4. Boil the kettle and then pour the water into a large glass bowl.

5. Insert the rice stick noodles into the bowl and leave them to cook for 10 minutes until al dente. Drain the water from the bowl.

6. Serve the noodles with the beef – either separately or add to the stir fry- and enjoy!

Tasty Turkey Rissoles + Guacamole

Turkey Rissoles

A few weeks ago, I was wondering what to have for dinner. Turkey mince was basically the only meat in the freezer and I didn’t feel like having stir fry (we’d eaten it earlier in the week) or spaghetti bolognaise (I’d prefer to save that meal for a Sunday night).

So I popped onto Taste.com.au for ideas and found a turkey rissole recipe. However, I almost completely changed the recipe – turkey mince was the only thing the same! To give you an idea of just how much I changed the recipe, here’s the original – http://www.taste.com.au/recipes/23280/asian+style+turkey+rissoles.

As you can see, the first ingredients are onion and garlic and it also contains peas and breadcrumbs, so I had to make a few changes… But the result was totally worth it! They were so moist and tasty (I think it was thanks to the Teriyaki sauce) and I made a simple, but lovely, guacamole to go with it. I used cucumber and celery because they were the only ingredients in my fridge that could have worked, but I think adding grated carrot or zuccini would have been nice.

Try it for yourself and let me know your thoughts!!


Ingredients

 Turkey Rissoles (Makes 8)

  • 500g turkey mince
  • 1/2 cucumber, grated
  • 1 celery stick, finely chopped
  • 1/4 cup gluten free Teriyaki sauce
  • Cayenne pepper
  • 1/2 cup gluten free corn crumbs

Guacamole

  • 1 avocado, diced
  • Lemon juice
  • Lime juice
  • Salt
  • Pepper

Method

1. Preheat oven to 200°C/180°C fan-forced. Spray a large baking tray with oil. Place mince, cucumber, celery and Teriyaki sauce in a bowl. Season with pepper. Using hands, mix to combine. Shape into 8 rissoles. Toss lightly in corn crumbs to coat. Place on a plate.

2. Heat oil in a frying pan over medium-high heat. Cook rissoles, in batches, for 3 to 4 minutes each side or until golden. Transfer to prepared tray. Bake for 20 to 25 minutes, turning halfway during cooking, or until browned and cooked through.

3.  Put the guacamale ingredients into a bowl. Using a fork, mix until combined.

4. Serve the rissoles and guacamole with a salad, noodles or anything you’d like!

Ways to settle an unsettled tummy

To say that the low-FODMAPs diet is slightly restrictive would be an understatement.

So of course there will be times when you’ll bend the rules to eat something that you’re intolerant to or experience bloating and pain when a chef sneaks something  into your food that your stomach struggles to digest. I admit that I feel a bit like a circus freak when my usually flat stomach bloats out to the size of a 6 month pregnant woman within half an hour of eating onion or garlic (or both!) It’s a great little trick, but dealing with the feeling that my stomach is so bloated that it could be popped with a pin isn’t very pleasant at all.

Over the last couple of years, I’ve experimented with a few different ways to settle my tummy after accidentally or intentionally eating something I’m intolerant to.

I’ve supplied a list below of what helps me. I’m interested to hear about what works for you!

lemonandgingerteaTwining’s Lemon and Ginger Tea

This usually works pretty well for me when I’ve got cramping or bloating – I usually drink the Twining’s brand. However, I’ve found that the results aren’t instant. Also, after drinking so many cups of the stuff over the last 18 months, I’m a little bit over it! The best way to consume it is by cutting off the teabag string and keeping the teabag in your mug while drinking.

greenteawithjasmineLipton’s Green Tea with Jasmine

Personally, this works a lot better for me than the lemon and ginger tea. I don’t leave the teabag in though – I just leave it in for 1-2 minutes maximum. The results are practically instant – almost as soon as I finish my mug of tea my stomach is almost 100% better. All cramping is gone – with maybe just a little bit of bloating leftover (which isn’t painful – just not very flattering!) Often, I finish the tea and continue working/watching TV etc and only realise later how better I feel. I’m not a big fan of green tea on its own – I need the one with jasmine. I buy the Lipton’s brand – not sure if Twining’s have the same flavour available. However, it’s important to note that it contains caffeine – so best not to drink it too late at night! Here’s an interesting article I found about how it’s beneficial for stomach pains.

leda-biscuits-gingernutLEDA Gingernut Cookies

These cookies are gluten free, dairy free, wheat free, egg free and suitable for vegans – but they’re definitely not taste free! While they are a little tough to bite into, they’re a great treat to munch on when my tummy is being a pain. After 1-2 cookies, I’m usually feeling a lot better! You can easily find them in the health food aisle at the supermarket, which is very convenient.

Real-Foods-Corn-Thins-Organic-Gluten-FreeReal Foods Corn Thins

When I’m feeling a bit nauseated post-‘bad’ foods, I find that eating a couple of plain Corn Thins settle my stomach pretty well. I don’t recommend them for cramping or bloating though – you’ll just feel fuller. These can also be found in the supermarket – near the crackers and savoury biscuits.

That’s about it – but I’m discovering new things all the time. I’m also drinking Yakult on a daily basis as a proactive way to improve my stomach sensitiveness – but not 100% convinced that it’s working for me.

I look forward to your feedback!

 

Greek Chicken with Rice

Greek chicken with rice

Earlier in the week I was umming and ahhing about what we should have for dinner. I had defrosted some chicken breasts, but didn’t really feel like making a stir fry. So I checked out one of my ‘Love Food’ cookbooks and stumbled across this recipe. Of course, it included garlic and onion, so I made changes accordingly. The recipe also included olives and fetta cheese, which I didn’t add because my hubby hates olives and I didn’t want to risk my body’s reaction to the fetta!


Ingredients
– Serves 4

500g chicken breasts

200g long-grain rice

225g chicken stock

1 can chopped tomatoes

1/4 cup black olives, pitted and chopped

55g fetta cheese, crumbed (if you can handle fetta!)

2 cups mixed lettuce leaves

Italian herbs

Cayenne pepper

Vegetable oil

Method

1. Remove the fat from the chicken and cut into smaller pieces. Heat the vegetable oil in a large frypan and add the chicken, in batches if necessary, and cook over medium heat. Turn occasionally and cook for 8-10 minutes or until golden. Using tongs, carefully transfer to a plate lined with a paper towel.

2. Pour the chicken stock, rice, tomatoes and herbs into a saucepan (that comes with a lid).

3. Add the chicken to the saucepan, pushing them down into the rice. Bring to the boil, then reduce heat, cover and simmer for 25-30 minutes or until the chicken is cooked through and tender.

4. Stir in the olives and fetta cheese.

5. Serve with mixed lettuce leaves. Enjoy!

 

Low FODMAPs Potato Salad

Potato SaladI’ve made this potato salad once before from my mother’s recipe. Tonight I attempted to make it without the recipe (since it’s fairly straight forward) and it turned out great! I’ve tried using both mint and parsley in the recipe so far – both work really well. 🙂 But I’m sure there are many other herbs that would work too!

Try it out for yourself!

Ingredients

6 washed potatoes, peeled and chopped in half

4 eggs

1/4 cup fresh parsley or mint, finely chopped

3 tablespoons egg mayonnaise

1 tablespoon lemon juice

Method

1. Place the potatoes in a  microwave dish, cover and heat in the microwave on High for 5 minutes to soften.

2. Fill 2 pots with water and boil on the stove. When they start to boil, add the potatoes to one pot and 4 eggs to the other pot. Boil for 10 minutes or until potatoes are soft and easy to cut through.

3. Empty the water from the pots into a colender. Run cold water over the potatoes and eggs.

4. Chop the potatoes into small squares and add to a salad bowl.

5. Remove shells from the eggs. Chop eggs into small pieces and add to the salad.

6. Add the parsley or mint, egg mayonnaise and lemon juice.

7. Toss the salad and serve.

Thai Basil Salad

Note to self: Cut up the vermicelli noodles next time!

Note to self: Cut up the vermicelli noodles next time!

I’ve had the ‘Gluten-free Cooking’ book by Sue Shepard for a while now, so I figured that it was about time that I made something from it!

I found this delicious recipe that looked really easy to make – and it was! The only issue was the vermicelli noodles. Note to self – next time, ensure you cut up the noodles before adding it to the hot water. Otherwise, it can be extremely hard to toss in with the salad and consume! But the salad itself and the dressing were amazing! I made some minor amendments to the recipe though, including the exclusion of 200g puffed tofu squares (since my hubby isn’t a fan). But I’ll have to try it out sometime.

Ingredients (Serves 4)

125 g vermicelli noodles

1 red capsicum (pepper), cut into pieces

1 yellow capsicum (pepper), cut into pieces

1 cup bean sprouts

1 cucumber, halved and sliced

1/2 cup unsalted cashews

1.5 cups of basil, chopped (or basil paste)

Dressing

3 tablespoons lime juice

1.5 tablespoons fish sauce

1.5 brown sugar

1 teaspoon sesame oil

Method

1. Cut up the noodles, then soak in a large bowl of hot water for about 2-3 minutes or until softened. Drain, rinse under cold water, drain again and set aside.

2. Place the noodles, capsicum, bean sprouts, cucumber, cashews and basil in a large bowl. Toss gently to combine.

3. Put the lime juice, fish sauce, brown sugar and sesame oil in a screw-top jar and shake well.

4. Add the dressing to the salad and toss to combine.

Tastes great with gluten free schnitzel

Tastes great with gluten free schnitzel

Yummy Vegetarian Frittata

Image taken from Taste.com.au

Image taken from Taste.com.au

I’ve made this recipe a couple of times now, but thought I’d share with you all. I originally found it on Taste.com.au and have made some amendments to make it FODMAPs friendly.

It’s so easy to make and fantastic when you have leftover salad.

Let me know what you think!

Ingredients

4 eggs

1/2 cup Zymil’s Lactose Free milk

Variety of vegetables – I recommend sundried tomatoes, corn, baby spinach, capsicum and celery. However, most leftover salad ingredients will work (minus lettuce!) You can also use frozen stir fry veggies.

Italian herbs

Salt and pepper

Method

Yummy!!

Yummy!!

1. Preheat oven to 180°C. Spray a 20cm (base measurement) square cake pan or quiche dish with oil. Line base and sides with non-stick baking paper, allowing the 2 long sides to overhang.

2. Heat oil in a large non-stick frying pan over medium-high heat. Simmer the vegetables for 3 minutes or until soft. Transfer to the prepared pan.

3. Whisk eggs and milk in a bowl until combined. Season with salt, pepper and Italian herbs. Pour over the vegetables. Bake for 25-30 minutes or until set and light golden.

4. Set aside for 10 minutes to cool slightly.

Still having my good days and bad weeks…

My best friend during the most troublesome tummy times…

I’ve now been on the low-FODMAPs diet for 16 months. So how do I feel?

Well, I’d love to say that I feel 100% awesome, 100% of the time, but I can’t. I often have bad weeks where something has set me off and I can’t settle my tummy down again. It’s only when I do a complete detox and limit myself to the blandest foods and lemon & ginger tea that I start to notice a difference. But then I ‘bend the rules’ again (as advised by my dietician to build up my tolerance levels) and I’m feeling pretty average again. What a fantastic way to live – NOT!

But while I often curse my stomach, at least it’s given me the motivation to get creative in the kitchen. And I’m still determined to start up that cafe one day! Even more so when I want to eat out at a cafe or restaurant and even the salads aren’t an option because they’re full of onion, red cabbage or shallots!

Tonight I tried out Rick Grant’s chicken seasoning mix to go with my gluten free chicken schnitzel. I simply added the seasoning to the schnitzel as the last stage before putting the chicken into the hot oil on the frypan. And it was so tasty! It has a peppery taste, which went really well with the lemon juice I served it with! So I recommend that you give it a go. 🙂

Well that’s it from me for now. Hopefully I’ll have another recipe to share with you soon!

Leanne

Delicious Berry Meringue Smash

Image

I found this recipe on Taste.com.au a while ago and adapted it accordingly. I’ve now made it twice and it has been a big hit both times!

Preparation Time

20 minutes

Ingredients (serves 4)

  • 2 cups frozen berries (such as raspberries or mixed berries)
  • 150ml Zymil thickened cream
  • 100g packet pavlova nests
  • 100g dark chocolate, roughly chopped

Method

  1. Place berries on a large plate lined with paper towel. Stand at room temperature for 5 minutes to partially thaw.
  2. Using an electric mixer, beat cream until soft peaks form. Using your fingers, gently crush pavlova nests. Add crushed pavlova and dark chocolate to cream. Gently stir to combine.
  3. Transfer fruit to a bowl. Gently mash fruit with a fork. Add to cream mixture, stirring until just combined (do not overmix or mixture will turn pink).
  4. Spoon into four 3/4-cup capacity glasses. Cover. Refrigerate until ready to serve.

Tag Cloud