Wednesday, June 18, 2014

Lazy dinners - slow cooker pulled chicken

I've been really lazy with cooking, and I've wanted to regulate my calories per day, because I'm also too lazy to use myfitness pal regularly, so one day logging per week is good for me. I cooked this, shredded it, weighed it as a whole, divided by the number of meals planned for, and put in containers.


  • 2 kg of chicken breasts. I calculated approx 150g of meat per person for each meal. 
  • 150g or so tomato paste
  • Can tomato purée
  • Spices - chilli, coriander, cumin, oregano etc
  • Salt 
  1. Add everything to a slow cooker. Cook on low for at least 8 hours. 
  2. Shred with two forks when done. 

Friday, May 23, 2014

Low FODMAP strawberry pop tarts

I wanted to alter this recipe as a weekend treat.

Low FODMAP strawberry pop tarts
Makes 6 bars (smaller than bought pop tarts, but much more filling as it's a whole food). 160 calories each, 8g sugar

The finished product 

 Ready to be baked

Homemade oat flour



  • 1.5 cups oats blended on food processor til fine
  • 1 mashed banana
  • 1 teaspoon each of cinnamon and nutmeg
  • 1 tsp baking powder
  • 1.5 tablespoons coconut oil or butter, melted
  • 1 egg, divided
  • 3 teaspoons or so strawberry jam
  • 1 tablespoon icing sugar (confectioners sugar)
  • 1 teaspoon strawberry jam
  • Splash of hot water


  1. Preheat oven to 165 degrees Celsius (330 degrees farenheit). Line a tray with baking paper. 
  2. Mix all dough ingredients except egg yolk and jam into a dough. 
  3. Spread half of dough onto the baking sheet. The dough will be quite sticky, but that's ok. Just spread it into a square. 
  4. Top with a layer of jam. Spread the remaining layer on top carefully. Add a splash of water to egg yolk and brush it over the top. 
  5. Bake 12-15 min til golden. 
  6. Wait til cool-ish, mix icing ingredients together and ice. 

It isn't necessary to add strawberry jam into the icing, I just wanted to make it look pretty and increase the strawberry taste. To make crispier, ensure the dough is thin. Icing is quite sticky. Add more icing sugar if you want it less sticky. Less sugar was more of a priority for me as each bar already has 2 tsp of total sugar (8g)

How to thicken sauces the low FODMAP way, and creamy mustard sauce recipe

I know it's never a great idea to just replace western food items with replacements, as a lot of nutrition e.g. vitamins and fibre are lost simply exchanging bread for gluten free bread etc. Also, I usually don't like he taste of a lot of gluten free items. There are plenty of alternative foods to eat. That being said, I really crave comfort food in winter. The following ways are ways you can thicken sauces without using wheat flour:

  1. Cornflour. A tablespoon mixed in water and added to the liquid should thicken about 400 ml of liquid. Increase quantity if you want a thicker sauce. I usually make up more than I think I'll need, add bits, stir and check how much it thickens. This option isn't paleo. 
  2. Arrowroot. Use it the same way as cornflour. Don't boil sauce with this option. This is paleo. 
  3. If it is a stew, ensure you have potato or sweet potato in it. Remove a portion and blend it with a stick blender. Add it back. 

Creamy mustard sauce recipe

I changed up the old Edmonds recipe when making corned silverside (aka paleo chewing gum), but this sauce could be good for straight up beef or chicken. 

Edmonds recipe


  • 1 whole egg or 2 egg yolks
  • 2 tablespoons sugar
  • 1 tablespoon arrowroot
  • 2 teaspoons dry mustard or 3 teaspoons Dijon mustard
  • 1 cup of water (use liquid meat was cooked in if silverside)
  • 1/4 white, apple cider or malt vinegar
  • Salt and pepper


  1. Mix sugar and egg in a pot. 
  2. Whisk in water, mustard and vinegar. Simmer. 
  3. In a cup mix arrowroot and a splash of water into a paste. Whisk into pot. 
  4. Salt and pepper to taste. 


I used two egg yolks as I had them leftover in the fridge.  The original recipe called for malt vinegar, but I didn't have any so I used white. I don't think it matters what vinegar you used, as long as it wasn't red wine vinegar.  Bonus tip - for mashed potato without milk, reserve the water you boiled the potatoes in and add back a little when mashing. Use a little butter as you would normally.

Sunday, May 18, 2014

Grain free cinnamon breakfast bar adaption

Husband's home sick today, so I thought I should get baby up and play quiet games and make breakfast. I wanted to adapt this recipe.  Quiet games with baby didn't happen (baby was squealing with joy, just the usual), but breakfast got made.  It turned out really well. Husband has requested chocolate flavour next time, and I'd like to try a cheese variety.


  • 6 eggs
  • 2 medium bananas
  • 4 dates, soaked in hot water then drained
  • 55-60g butter, melted
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1/2 cup coconut flour
  • 1 heaping tsp cinnamon (I used 2 tsp)


  1. Heat oven to 160 degrees Celsius (320 Fahrenheit). Line a loaf tin. 
  2. In a food processor add eggs, bananas, butter and dates. Mix til smooth. 
  3. Add remaining ingredients. Mix again til smooth and thick. 
  4. Bake for 35 minutes or until skewer inserted comes out clean. 


If you only had one banana, increase the butter by 15 grams or so. I only used 55g because that's all that was left. If you use a larger, flatter tin cut the baking time down to about 25 minutes. 

Meatloaf with baked sweet potatoes

Baked orange kumara (sweet potato) is so good! This is a great lazy meal, and great for your lunchtime protein the next day. You can turn it into meatza by leaving out the tomato (and altering per Notes below) - top with a tomato sauce, grated cheese and other veges. If you tolerate oats swap the coconut flour for oat flour made putting rolled oats in a food processor.


  • Beef mince. A blend is nice, but I only had beef. I used 800g (about 1.75 pounds)
  • 3 eggs
  • 1/2 cup coconut flour 
  • 420g can of finely chopped tomatoes
  • 2 carrots, finely grated
  • Salt
  • Herbs and spices - e.g. coriander (I used 2tsp), paprika (1tsp), oregano (1 tsp), thyme (1/2 tsp)

Preheat oven to 200 degrees Celsius (400 Fahrenheit). Mix all ingredients together. Other recipes state overmixing is bad. Press into cake tin or loaf pan. Bake for 30 min or until cooked (depends on baking dish used). Use a meat thermometer to test for doneness - 160-170 degrees Fahrenheit. 

I served with baked sweet potato and book choi. 

The point of the flour and eggs is to bulk out the meat slightly, provide a texture, and make it stick together. The grated carrot also adds bulk, moisture, and a delicious sweetness. If you leave out the canned tomato or carrot, reduce coconut flour to 1/4 cup.  To bake sweet potato, scrub and stab with a fork a few times. Bake in the microwave for 5 min while preparing meatloaf, and then put it all in the oven. 

Saturday, May 17, 2014

Zucchini and potato cakes with fresh salsa

I like to make fresh salsa after a trip to our local markets - limes, chilli, tomatoes and coriander is so much cheaper than the supermarket. The fritters in this recipe is more quiche than fritter, due to the high egg content. See notes below for alterations to make into fritters.


Zucchini and potato cakes

  • 4 zucchini, grated and liquid squeezed out
  • 1 medium potato, grated and liquid squeezed out
  • 3 or so tablespoons of self raising gluten free baking mix. 
  • 4 eggs
  • Salt
  • Butter or coconut oil (for frying)
Fresh salsa
  • 2-3 tomatoes, cubed
  • 1 fresh red chilli
  • 2 or 3 tablespoons chopped coriander (optional, see notes below)
  • Salt
  • Juice of a lime (or a lemon or just some white or apple cider vinegar)
  1. Add zucchini and potato cake ingredients together in a bowl and mix to combine. Heat oil in a pan, and cook a few tablespoons of mixture at a time. Flip and cook the other side when they start to look cooked around the edges and golden brown. 
  2. Whole cooking, add all salsa ingredients together and mix to combine. 

Zucchini and potato cakes: to make less quiche-y and more fritter-y, leave out an egg and increase baking mix by a few tablespoons until you get the correct consistency. You could leave out the potato to reduce total carbs. I think the potato gives a nice texture. If you don't have self raising baking mix, add 1/2 tsp of baking powder for standard recipe, 1 tsp if you alter into fritters. 
Fresh salsa: to make it more zingy, add a tablespoon or so of white or apple cider vinegar. Tomatoes and chilli may not be tolerated well by persons on low fodmap diets, so like anything on this diet, have small amounts of lots of different things. If you are one of those people who taste coriander as soap, leave it out, deseed at least half of the tomatoes, and add the vinegar for taste. The green makes it look quite pretty, so feel free to add fresh chopped herbs like basil, chives, or even baby spinach. 

Thursday, May 15, 2014

Vanilla coconut custard with tapioca pearls

Tapioca is cheap, paleo, low FODMAP and has an interesting texture. It's a great comfort food dessert, is great with banana (although high in carbs already), and is a good leftover dessert to have in the fridge. I love having leftover dessert in the fridge. 

I adapted this recipe from the back of the tapioca packet, and substituted coconut for the dairy, and lowered the sugar content. 


  • 1/2 cup tapioca pearls
  • 2 cups of liquid - use a mix of water and coconut cream/milk. I used 3/4 of a cup of coconut cream, but use anything from 1/2 cup to 1 cup. Make up to 2 cups with water
  • 2 tbsp sugar
  • 2 eggs
  • 1 tsp vanilla essence

  1. Add tapioca pearls and liquid to a bowl. Microwave: microwave for four to five minutes, stirring occasionally. Stovetop: heat to boiling and simmer for 5 minutes or so. Leave stand for an hour or so (or while you cook and eat dinner), to let the tapioca pearls soak. 
  2. After dinner add sugar and cook for another three to four minutes, or until pearls are soft. Add more water during cooking to ensure you have enough liquid to make custard. 
  3. Beat two eggs in a separate bowl. Slowly whisk about half of the hot mixture into the eggs, pouring relatively slowly and whisking quickly to mix hot liquid into eggs without scrambling eggs. Heat for another two minutes, stirring every 30 seconds, until custard has thickened. Add vanilla. 
Sugar could be substituted for maple syrup I'm sure, or could be increased to 1/4 of a cup (or more), depending on your taste.