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

Posts tagged ‘ginger’

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!

 

Chilli Basil Turkey Stir Fry

Turkey stir fryOh my gosh! This is the most amazing recipe!

I recently bought turkey mince when I stumbled across it at the supermarket. For some reason, you can always find beef, lamb, pork and even chicken mince – but turkey mince is really rare!

I felt like it for dinner tonight, but needed a recipe. After a quick search on my Taste.com.au app, I found a yummy-looking stir fry recipe. I made a few changes to make it FODMAPs friendly and voila! A tasty recipe for the sensitive tummy with very limited leftovers.

Please note that the picture featured is from the original recipe.  My plate looked a little bit different. I really need to start taking photos of my dishes! But I’m usually so hungry and excited to dig in that I always seem to forget!

Ingredients (Serves 4)

  • 3 cups of Basmati rice
  • 500g turkey mince
  • 1 red capsicum, chopped
  • 2 cups baby spinach
  • 2 cups bean sprouts
  • 1 small chilli or cayenne pepper, to taste
  • Ginger, to taste (I used ginger paste)
  • Basil, to taste (I used basil paste – alternatively, you can use 1/2 cup basil leaves)
  • 2 tablespoons gluten free soy sauce
  • 1 tablespoon brown sugar

Method

1. Prepare your rice – whether it’s in a rice cooker, stove or microwave.

2. Cook the turkey mince in a large wok until brown.

3. Add the ginger, basil and chilli (or cayenne pepper), to taste. (I used big dollops of ginger and basil paste and got an amazing result! Keep tasting the meal to check whether the quantities suit you.)

4. Add the capsicum, bean sprouts and baby spinach. Stir until combined.

5. Add soy sauce and brown sugar.

6. Serve with rice.

7. Enjoy!! 🙂

I look forward to hear your feedback and any alterations you make!

Asian Chia Stir Fry Sauce

A fellow Low-FODMAPPER, Sandra, sent through this delicious recipe. I only made one slight change – it originally contained garlic (like everything seems to!) so I simply left it out.

It was fantastic to have another stir fry sauce to use. While I love my peanut satay sauce, I often crave something more soy based so I found this recipe to be perfect. I cooked chicken and veggies to go with this recipe, but I’m sure that beef or simply veggies would go nicely with the sauce too!

Sandra had also highly recommended me to try chia seeds, which I was dying to use – but had no idea how to include them in my food. The trick is to give the chia seeds enough time to soften and expand. The proportion to use is 1 tablespoon of chia seeds to 1/2 cup of liquid. I aim to try some more chia seed recipes in the near future, so stay tuned!

Ingredients (Serves 1)

1 quarter cup of soy sauce

1 Tablespoon of while vinegar

1 Tablespoon of ketchup

1 to 2 teaspoons minced fresh ginger or ginger paste (depending on preference)

1 teaspoon of dark sesame oil

1 Tablespoon of chia seeds, white or black

Method 

1. Mix all ingredients together and leave for 10 minutes or more to allow the sauce (and chia seeds) to thicken.

 

As usual, I’m interested to hear your thoughts and any amendments that you make! 🙂

Delicious Low-FODMAP Sauces

So two of the foods I’m intolerant to are onion and garlic. Oh, lucky me! They are only the most commonly found ingredients in a restaurant kitchen. But somehow, I usually manage to get around it – I simply ask for salads without onion and opt for the steak rather than the pasta dish.

But what about when you’re cooking at home and trying to keep your meals interesting?

I’ve found that it’s almost impossible to find a jar of pre-made sauce at the supermarket that doesn’t contain either ingredient. You also have to be weary of the jars that claim to have ‘tomato and mixed spices’, where garlic and onion often make a guest appearance.

So I’ve started getting creative in the kitchen with my sauces. They are easy to make and are all gluten free, lactose free and onion and garlic free. Oh but they’re not taste-free! They are actually really yummy!

They are:

Gluten free Peanut Satay Stir Fry Sauce (Serves 4)

One of my husband’s favourites, I often use this sauce for stir fries and have also used it to marinate chicken skewers.

  • 6 rounded tablespoonfuls crunchy peanut butter
  • 6 tablespoons gluten free soy sauce
  • 6 tablespoons maple syrup
  • Small serving of ginger paste (according to taste)
  • 1 teaspoon cayenne pepper (according to taste)

Simply combine in a small saucepan and simmer over low heat.

Pour over cooked chicken and vegetables or however you like!

Serving suggestion – Serve on a bed of plain Basmati rice.

Spaghetti Bolognaise Sauce (Serves 4)

Really delicious and proof that you don’t need onion in your spaghetti sauce!

  • 1 can diced tomato
  • 1 small can tomato paste
  • ½ finely chopped capsicum
  • Handful of baby spinach
  • Oregano and/or Italian Herbs (according to taste)
  • 1 teaspoon cayenne pepper (according to taste)

Combine in a small saucepan and simmer over low heat. Just add pasta!

Lemon & Herb Mayonnaise Pasta Dressing

I threw together this sauce for the first time the other day when making a pasta salad. Was happily surprised how well it turned out! The quantities of each ingredient depends on the size of your salad and how much dressing you prefer.

  • Egg mayonnaise
  • Lemon juice
  • Oregano

And that’s it! So simple, yet tasty. 🙂

Capsicum and Macadamia Pesto  (Serves 4)

I got the original recipe from my dietician and I’ve now played around with it to suit my tastes. Great for a pasta dish!

  • 1/4 macadamia nuts
  • 1 medium green capsicum (chopped)
  • Handful of small tomatoes (chopped)
  • Basil
  • 2 TBSP extra virgin olive oil
  • 1 1/2 tsp balsamic vinegar
  • 1 avocado (chopped)

1. Place macadamia nuts in a food processor and pulse until they resemble coarse bread crumbs and are still loose.

2. Add the capsicum, tomatoes, basil, olive oil and vinegar plus salt and pepper to taste.

3. Cover and refrigerate until required.

4. When ready to add the pesto to your cooked pasta, stir in your avocado. It makes the pesto creamier and absolutely delicious!

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