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



Ingredients

Dough

  • 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
Icing 
  • 1 tablespoon icing sugar (confectioners sugar)
  • 1 teaspoon strawberry jam
  • Splash of hot water

Method

  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. 

Notes
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

Ingredients

  • 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

Method

  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. 

Notes

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.




Ingredients

  • 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)

Method

  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. 

Notes

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.



Ingredients

  • 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)
Method

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. 

Notes
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.



Ingredients

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)
Method
  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. 
Notes

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. 



Recipe

Ingredients
  • 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

Method
  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. 
Notes
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. 

Low FODMAP weekly meal planner

This is my weekly meal planner. I will list the recipes below that I will adapt (and will update with links to the blogs when posted).



Low FODMAP weekly meal planner
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Zucchini fritter Chia pudding Chia pudding Cinnamon breakfast bar Cinnamon breakfast bar Cinnamon breakfast bar Zucchini fritter
Lunch Leftovers Leftovers Leftovers Leftovers sweet potato fries, zucchini  hummus Leftovers Leftovers
Dinner Stuffed potatoes Crockpot Supermarket roulette Chicken, sweet potato chips and beans Crockpot Sausages Meatloaf
Snacks Kiwifruit or banana; 10x almonds; banana bread macaroons or sweet potato brownie Kiwifruit 
or banana; 
10x almonds; banana bread macaroons 
or sweet potato brownie
Kiwifruit or banana;
10x almonds; banana bread macaroons or sweet potato brownie
Kiwifruit or banana; 10x almonds; banana bread macaroons or sweet potato brownie Kiwifruit or banana; 10x almonds; banana bread macaroons or sweet potato brownie Kiwifruit or banana; 10x almonds; banana bread macaroons or sweet potato brownie Kiwifruit or banana; 10x almonds; banana bread macaroons or sweet potato brownie


Recipes
Zucchini fritters: will make it up
Chia pudding: will make it up. Coconut milk based.
Cinnamon breakfast bar: will fodmap-erise this recipe: http://realfoodforager.com/recipe-grain-free-cinnamon-breakfast-bar/
Zucchini hummus: this recipe: http://www.amazingpaleo.com/2012/10/22/paleo-hummus/
Supermarket roulette: whatever's cheap.
Banana bread macaroons: will alter this recipe: http://empoweredsustenance.com/banana-bread-macaroons/
Sweet potato brownie: this recipe, but without the chocolate: http://whatsinthelowfodmapfridge.blogspot.co.nz/2014/05/caramel-sweet-potato-brownie-with.html

Tuesday, May 6, 2014

Quick herb loaf with fresh herbs



This was another request from my husband, given the success of the last two times I have made this.  About a week ago, I wanted to make stuffing to go with a roast chicken. I found this recipe, and have subsequently used this recipe to make a bread lo to go with slow cooker stew for when my in-laws came for dinner before babysitting. I divided the recipe in half, and adjusted the gluten free flour down to avoid that gluten free flour taste, and less flax seed to keep it a bit lighter.


The baking mix I use. I picked it because it has a mix of flours which is generally better in terms of taste and texture (I think), although the rice flour means it's not paleo. It has a small amount of sugar (1.8g per 1/2 cup), so I am looking for a similar product. 



Ingredients
  • 4 eggs
  • 3 tbsp water (or dairy free milk)
  • 1 tbsp olive oil (or butter or coconut)
  • 1/4 cup gluten free baking mix
  • 1/2 cup coconut flour
  • 1 tbsp ground flax
  • 1 tsp baking powder 
  • 1/2 tsp salt
  • 1 tbsp apple cider vinegar (or white)
  • Chopped fresh herbs, or dried rosemary and sage
Method

Heat oven to 160 degrees Celsius (320 Fahrenheit). Line a 8x8 tray (unless you're using silicone).  Beat eggs til foamy. Add everything else and mix. Bake 30 min, or until a skewer comes out clean. 

Notes

As the flours do not contain gluten, you are unable to overheat this mix, so use your egg beaters if you want. The coconut flour swells up once liquid is added, and it mixes in quickly, so it's easier for me to use a spoon. The baking mix I used had a raising agent, so if you have a gluten free without a raising agent, just add an extra 1/4 to 1/2 teaspoon baking powder. To make it paleo, omit the flax and use 100% coconut flour or tapioca flour, just add the extra raising agent. 

To make stuffing I toasted the bread in cubes, cooked chopped bacon and celery, added lots of chopped herbs, homemade chicken stock. Baked for 30 min. 

Monday, May 5, 2014

Caramel sweet potato brownie with chocolate swirl



My husband requested using his favourite vegetable, the kumara (sweet potato) in baking.  I chose to alter my favourite coconut flour brownie that I altered here from the original recipe found at empoweredsustenance.com. I love the original recipe, it's moist and not too sweet and surprisingly filling. This version was AMAZING. Fudgy and caramelly and moist and delicious.  We just happened to have chocolate in the cupboard, so I chopped up two rows. Chocolate is a food to be had in moderation on the low FODMAP diet, and I suspect it would still be great without it. In the proportions listed below, each piece of brownie has 1/4 of a square of chocolate in it.
Paleo option: omit the chocolate


My kumara



 This chocolate is amazing. And cheap. 


Ingredients in said amazing chocolate. Dairy free, high cacao content and fair trade. Probably should've taken the photo before we started it


Calories per serving: 93
Fat per serving: 6.2g

Ingredients
  • 140 grams Butter
  • One medium Kumara (sweet potato) - peeled, boiled, mashed
  • 1/2 cup Dried dates - soaked in hot water, blended. (Tip - blend with sweet potato)
  • 60 grams Coconut flour
  • 3 Eggs
  • 8 squares (or so) Chocolate (optional, approx 100g)
  • Vanilla (optional)
Instructions

Preheat oven to 150 degrees Celsius (300 Fahrenheit). Line 8x8 pan with baking paper. Mix all ingredients together. Bake 30 min.

Details

Prep time: Cook time: Total time: Yield: 24 squares

Notes: 
I increased the coconut flour to 60g from the previous recipe to compensate for the extra moisture from the sweet potato. It could go up slightly more, but 60g ensured the brownie was very moist and didn't have that coconut flour texture. Leave hot ingredients to cool before adding chocolate for chocolate chips rather than a chocolate swirl. Chocolate is optional, we just happened to have some in the cupboard. Next time I may try adding 1/2 tsp or so of baking powder to add a bit more lightness.

Friday, May 2, 2014

Salsa-style low FODMAP tomato chilli sauce

In New Zealand tomato sauce is a staple food. The steak sauce that we normally buy has apple in, so that currently disqualifies it from our diet. 

Last weekend we went to the Avondale markets, and stocked up on super-cheap vegetables. I bought two fresh chillies for 90 cents - equivalent weight to the supermarket would have cost $4-5. Cue tomato chilli sauce. 

Sriracha is not commonly available in New Zealand, but I've spent enough time looking at food blogs on the internet to know that it's meant to be amazing. I modified this recipe to remove the honey to create low FODMAP tomato chilli sauce. 

 Scrambled egg, rosemary roasted potato and kumara (sweet potato) and tomato chilli sauce



 Recipe

  • Fresh red peppers - I used 1.5 large, deseeded
  • About 500g to 1kg of tomatoes (1-2 pounds, or whatever you have), chopped
  • 1/3 cup apple cider vinegar 
  • 1/2 cup dried dates, soaked in hot water and drained
  • 2 tablespoons fish sauce
Method
  1. Cut everything and blend  it will be very liquid and light red.
  2. Boil until the desired consistency is reached. It will turn bright red. 
Notes

The fish sauce is really the stand-out secret ingredient here. As the original link states, the fish sauce adds that umami taste, and that combined with the vinegar certainly adds flavour without onion and garlic. It has the consistency of a cooked salsa rather than a thickened commercial sauce. It was delicious.


Finished sauce

Coconut flour brownie

I can't live without dessert. Luckily this recipe is a rich desert without being overly sweet, therefore it's  perfectly acceptable to say before lunch too.

I adapted this recipe from empoweredsustenance.com. This website has some fabulous grain-free, paleo and recipes that can be adapted to be low FODMAP. The only adaption I made was to swap the honey for dates.

It's delicious with almonds for morning tea, and with a tablespoon of cream for dessert.  It is low calorie (76 calories for 1/24th of a recipe), and very filling due to the fibre content of the coconut flour. Coconut and cocoa appear to be ok in small quantities according to Monash University's research into FODMAP


Recipe


  • 50g coconut flour (original link gives 1/2 cup minus 1 tablespoon as alternative measure)
  • 1/2 cup cocoa powder
  • 140g of butter, melted
  • 3 eggs
  • 1/2 cup dates packed, soaked in hot water and blended
  • 1 tsp. vanilla extract, optional
Method
  1. Heat oven to 150 degrees Celsius. Line a small cake pan with baking paper.
  2. Beat all ingredients together til smooth. 
  3. Bake for about 30 min tell skewer inserted comes out clean. 
Notes 

No risk in overbearing the mix, as coconut flour has no gluten, therefore brownie cannot end up tough as per traditional wheat baking and gluten bonds. At the end of baking it looks like there is too much butter in the recipe. This has always soaked into the cooked brownie. You could try to reduce the butter if desired. I leave it as is because coconut flour requires more moisture. Coconut flour requires a fair amount of eggs to keep moist, therefore you probably couldn't swap egg for anything else.