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

Posts tagged ‘lactose free’

Balsamic Glazed Chicken

Hi All!

Sorry it’s been so long in between posts! But the good news is: I now have a gorgeous 11 week old named Gabrielle and I have a new recipe to share. I didn’t get the chance to take a photo I’m afraid – but I’ll add an image at a later date when I make it again. I found the recipe in a cookbook with gluten free and lactose free meals. The heading at the top of the page said ‘Baked Garlic Chicken’ and I thought ‘Great, can’t make that one!’ But then further down the page it had the recipe for this meal and it tasted great!

Ingredients – Serves 4

2 boneless, skinless chicken breast halves

1/4 cup strawberry jam

2 tablespoons balsamic vinegar

1/2 teaspoon dried Italian herbs

Sea salt

Cracked pepper

Method

1. Pre-heat the oven to 180 degrees celsius.

2. Place baking paper on 2 baking dishes.

3. Cut the chicken breasts into smaller, thinner pieces.

4. Season the chicken breasts with the sea salt and cracked pepper on both sides and roast in the baking dishes for 6 minutes – turning the chicken over after 3 minutes.

5. In a small saucepan, heat the strawberry jam, balsamic vinegar and Italian herbs over low heat until the jam melts.

6. Brush the chicken liberally with the glaze and roast, turning over and brushing every 2-3 minutes, for 12 minutes, or until the chicken is golden glazed and cooked through.

6. Serve with rice, salad or veggies and enjoy!

Look forward to hearing your feedback. 🙂 I’m also perfecting a mince sausage roll recipe – so stayed tuned!

Advertisements

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!

 

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.

A few of my favourite things… (Lactose Free)

One of my best friends was recently put on a lactose free diet and she couldn’t believe how many foods she suddenly couldn’t eat. I was happy to share some advice about my favourite lactose free products – that are easy to find at the local supermarket!

ImagePeter’s 99.9% Lactose Free Ice-cream

This ice-cream has got to be the best invention ever! You can’t even tell the difference in taste when comparing it to normal ice-cream, but your tummy definitely knows the difference.

It’s very creamy and tastes a bit like the McDonald’s ice-cream cakes – even more so when you add coloured sprinkles. 🙂 But it’s best not to add any toppings or maple syrup – you’ll make it way too sweet.

My sister-in-law found this in the cold section at Coles and it has had a permanent presence in my freezer ever since – obviously I’ve had to regularly replace it!

ImagePaul’s Zymil Lactose Free Milk

Apart from Peter, it seems that Paul also knows what he’s doing when it comes to yummy lactose free products!

It taste just like ‘normal’ milk – perhaps slightly sweeter. It’s ideal for those who aren’t fans of soy or rice milk.

This product is available in full cream, lite and skim.

Zymil also has a thickened cream product, which is the perfect replacement for normal cream for cakes, desserts etc.

Image

Danone Activia Yoghurt – Berries flavour 

While this product isn’t lactose free per se, I find that I don’t react badly to it. This is because it contains an exclusive probiotic culture called Bifidus ActiRegularis, which can reduce digestive discomfort.

Not everyone with a lactose intolerance can handle it though, so it will require a bit of trial and error. But it’s much nicer than soy yoghurts or no yoghurt at all!

That’s it from me for now – but please let me know if you discover any other awesome lactose free products!

Image

Shepherd ‘Gluten-free Cooking’

Shepherd 'Gluten-free Cooking'

I also bought this cookbook today. The recipes look fairly easy to make, but delicious!

It contains over 100 recipes, including sweets and smoothies. I’m so excited to try them out. 🙂

Image

My latest discovery – onion and garlic free seasoning!

My latest discovery - onion and garlic free seasoning!

I discovered Rick Grant’s seasoning mixes at the Gluten Free Expo in Sydney today. I was so excited to find out that none of the packets contain onion or garlic. Rick is my new hero!!

I’m currently renovating my kitchen, but as soon as I can start cooking again I’m definitely giving these a go!

Check out the website for more information.

Tag Cloud