Tag Archives: low FODMAP

Ocean trout served with creamed spinach and a tropical salsa

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When I was a child I lived in Western Samoa, a group of little islands in the Pacific. It was a time that created amazing memories and impressions that will last for the rest of my life. I lived at a tourist attraction, Piula Cave pool, and met people from all over the world on a daily basis. I swam through caves and snorkelled on coral reefs that were the colours of the rainbow.

We lived in a fabulous “missionary” house that had a central courtyard in which a bunch of bananas was always hanging. Our veranda was surrounded with paw paw trees. We had huge mango trees, guavas, lime, avocados, pineapples and coconut trees. I quickly made friends with local families and was always welcomed into their homes to eat their amazing food.

The other day I was at our local green grocer’s where I saw very green bananas. In Samoa, green bananas were a staple in their diet as a vegetable. I went home and did a test run! That night I was also cooking ocean trout, which I served with a salsa. It immediately made me think of a more tropical version, which is what i cooked tonight, and yes it was a winner! So here it is, Ocean trout with (coconut) creamed spinach and a tropical salsa! The spinach is inspired by a local Samoan dish called palusami. It is traditionally made with taro leaves and baked in an umu (ground oven) This recipe serves 2.

Creamed spinach

Ingredients

150 g baby spinach leaves

1 x 270 ml can coconut milk

6 spring onions (green only for low FODMAP)

1 tablespoon garlic infused olive oil

Salt and pepper

Method

Heat a small saucepan on medium heat.

Add olive oil.

When hot, fry off the spring onions until just wilted.

Add spinach leaves and coconut milk and season.

Simmer for about 5 minutes or until spinach leaves are wilted.

Ocean trout with tropical salsa

Ingredients

1/4 pawpaw diced

1 small tomato diced

6 spring onions (green only for low FODMAP)

1 small bunch coriander leaves finely chopped

1/4 red capsicum diced

1 tablespoon balsamic vinegar

1/2 lime juiced

2 fillets ocean trout (I like middle pieces of the fillet)

1 tablespoon garlic infused oil

Method

Mix all the fruit and vegetables in a small bowl and add balsamic vinegar and lime juice.

Combine ingredients well and season with salt and pepper. Set aside.

Heat frypan with oil on medium high heat.

Panfry trout for a few minutes on each side, until cooked to your liking.

To serve, divide the creamed spinach between the bowls/plates.

Place the trout on top.

Spoon generous amounts of tropical salsa over the trout and serve immediately.

I hope you enjoy my culinary journey back to the islands!

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Grain free rolls

IMG_9713 aThese are the rolls I served with the Moroccan meatball tagine and are absolutely delicious and versatile.  Having eaten gluten free for a number of years, I would have to say they are the best rolls I have tasted and have the added bonus of keeping fresh for up to 5 days in an airtight container.  They only take about an hour to make from start to finished and are yeast free.  A winner by all accounts!

The original recipe that doesn’t require a Thermomix is from Maria’s Health Blog , but I use my Thermomix to make them.

There are a few versions of the recipe.  You can use almond or coconut flour and whole eggs or egg whites.  The egg whites give a lighter roll.  I’ve made both and couldn’t say I have a favourite.  The children prefer the ones made with coconut flour.

I’ll include the Thermomix recipe for the coconut flour.  The one for almond meal can be found at Thermomix Community Website.

Ingredients

60 grams coconut flour

25 grams psyllium husks (recipe says 5 tablespoons which weighs 30g, but I’ve had more success with 25g)

2 teaspoons baking powder

1 teaspoon sea salt

4 full eggs or 8 egg whites

250 grams boiling water

Method

Preheat the oven to 175 celcius (350 Fahrenheit) and line a tray with baking paper.

Put coconut flour and psyllium husks in the Thermomix bowl and pulse on turbo 3-4 times.

IMG_9709Add baking powder and salt and pulse again on turbo another 3  times.

Add eggs and turn dial to closed lid and knead for 20 seconds.

Program another minute into the time settings.

Measure the boiling hot water into the Thermomix bowl and immediately set the dials to start kneading.

Using a spatula (silicon works really well) take enough mixture to make a roll of the shape and size of your choice and place on the baking tray.  I usually make 6 dinner rolls with this mixture.  Pop them into your preheated oven for between 50-65 minutes depending on the size of your rolls (mine take 55 minutes).

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The little balls of dough puff up in the oven and turn into these great little dinner rolls.

How easy is that and what a great alternative for those of us who choose to eat grain free!

Moroccan meatball tagine.

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The other day I was speaking to a dear friend who had just returned from a trip to the Middle East.  Following our conversation I was inspired to make a tagine for diner, but with the challenge of using existing ingredients from our fridge and pantry.  I have cooked this recipe for our family on several occasions before and it is liked by all.  I served it with grain free rolls (recipe to follow), but you can of course use any bread you choose.

The original recipe is from one of the iconic Australian Women’s Weekly mini cook books, Moroccan Magic.

Ingredients

500 g minced beef

1 clove garlic (if tolerated)

Fresh chilli finely chopped to taste  – can be omitted

1/4 cup fresh mint

2 tablespoons finely chopped fresh coriander

1 teaspoon ground cinnamon

1 teaspoon ground coriander

2 teaspoon ground cumin

Salt and Pepper to taste

1 tablespoon garlic infused olive oil (can use plain)

6 spring onions green only (or 1 onion if tolerated)

1 400g tin Organic Italian diced tomatoes (or 4 fresh tomatoes)

Pinch saffron threads

4 eggs

Approx 1/2 cup fresh coriander leaves

Method

In a medium sized bowl, mix the mince, garlic (if using), mint, fresh coriander (2tbsp), cinnamon, ground coriander, 1 tsp of the cumin, salt and pepper.

Roll into balls using about a tablespoon of mixture at a time.

Heat about 1 tbsp garlic infused olive oil in the tagine or large frypan and cook the meatballs until brown all over – they don’t need to be cooked all the way through!  When brown, put aside.

Heat a bit more oil in the pan/tagine and then cook the spring onions and chilli until soft.  Add the tomatoes and saffron and bring to the boil.  Add the meatballs and cook with the lid off for about 10-15 minutes or until the meatballs are cooked through and the sauce starts to thicken.  Season with salt and pepper to taste.

Crack the eggs into the tagine, cover and simmer for about 5-10 minutes until the eggs are just set.  Garnish with the remaining coriander and serve with bread to mop up all the yummy sauce.

Delicious Coconut Yoghurt

IMG_9722I just needed to quickly share my yoghurt success with you all.

I bought a yoghurt maker from http://www.greenlivingaustralia.com.au/ along with some pure pectin and vegan culture.  It all arrived last night.  So before bed, after getting a consensus from Facebook on what type of yoghurt I should make, quickly popped on a batch of the coconut variety!

I have offered samples around to friends and received 100% thumbs up.  I find it quite rich, but think I will use it as an alternative to cream.

Ingredients

1 litre of the coconut cream

2 teaspoons of pure pectin

1 tablespoon of maple syrup

A “smidgen” of culture

Method

Pop into the yoghurt maker

Plug it into the power and turn it on.

Leave for 8-12 hours.

yoghurt

In the morning I was greeted with this creamy, deliciousness!

 

Now to try rice milk!

Awesome FODMAP app for iphones/ipads/ianything!!!

app-phoneBefore I retire for the evening, I just want to let everyone know about a FANTASTIC app that has made eating low FODMAP so much easier.  It cost me $10.49, but quite seriously it has been well worth the money, and besides the money you pay goes straight back into research!   Unfortunately it is not yet available for Android users, but should be later in the year.

Some of you are probably asking what low FODMAP is by now. I’m not going to explain it here, instead, I’ll get you to follow the link to the Monash University website where they’ll explain it a whole lot better!.

The app has a food guide that can be tailored to your FODMAP intolerances, a recipe section and shopping list.  It also has a copy of their low FODMAP booklet and a section and  a challenge section where you can record your dietary intake and improvement/symptoms while eating your low FODMAP diet.

The developers say they will update the information every 12 months, so buy away to fund more research so that the eating guide grows!

Healthy (?) Hot Chocolate

Hot chocolateCan hot chocolate really be healthy?

I hope so, because I LOVE this recipe and think I am addicted to these drinks as I have already had about 3, or maybe 4 today (I think)!

As I am intolerant to dairy and nut milk, this recipe is made with rice milk.  You can of course, use whatever milk you choose!

Ingredients for 1 serve

1 cup rice milk, or milk of choice

1 tsp raw cacao powder (I like mine heaped)

Dash of nutmeg (to taste)

A good dash of cinnamon (to taste)

Method

Put all ingredients in the Thermomix.

Heat at 80 degrees speed 3 for about 3 minutes (I am needing to heat for 3.5 minutes now the weather is a bit colder!).

Of course you could make this without the Thermie.

Put your milk and other ingredients into a saucepan and heat – taking care not to boil!

If you REALLY need sweetening up, you could add some maple syrup or honey (only if you’re not fructose intolerant!).

Enjoy, experiment with more spices and good luck with the addiction. Surely it’s healthy if you don’t add theMaca Chai maple syrup?!

Now if you’re not one for mixing your own herbs and spices with your cacao, one of my dear friend’s kindly bought a box of Cacao Maca Chai for me the other day and it is delicious!  It has organic raw cacao, organic maca root, cinnamon, cardamom, cloves, ginger, pimento, nutmeg, star anise in it.

It is made in Western Australia (my home state),  so I am happy to endorse their product!

Chocolate Chip Cookies

Choc chip cookiesOMG these are so good! Who would think of combining nut butter with eggs, baking
soda and baking powder and getting a biscuit? This recipe is by a very talented
cook who has a website site (and recipe book) called PaleOMG.

I’ve made the cookies with almond butter, sunflower butter and a combination of
both! I’ve used both maple syrup and honey at reduced rates and both work fine! I’ve used about 2 tsp vanilla essence in one batch as I was having a lazy moment! Mine don’t seem to spread like the author’s (probably because I’m reducing the honey) so I roll them and then flatten them with a fork.

To make these cookies you will of course need some sort of nut/sunflower seed butter.  You can buy some from the health food shop or the supermarket.  I prefer to make mine in the Thermomix.

To do this, take 2 cups nuts which can be either raw or roasted (about 10 minutes at 180 Celsius/350 Fahrenheit), and processing them on about speed 7. I scrape down the sides from time to time during the process so that the blades can do their magic. Many recipes add oil to the mixture, but I prefer not to.

Keep going until the butter is silky smooth and has a shiny, oily look in this photo by Amazing Paleo.

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Time will vary according to the type of nut you are using and may take up to 5 minutes. Add ½-1tsp salt.  Amazing Paleo has a great recipe for using a food processor.

To make them Low FODMAP, use sunflower seeds and maple syrup. I am yet to try them with macadamias, but that would also be low FODMAP. This recipe is definitely a keeper!!! For a school lunchbox treat make them with sunflower seeds as most Australian schools are now nut free.

Ingredients

1 cup sunflower seed butter or any other nut butters

1-2 tbsp Maple Syrup (or honey in not fructose intolerant)

1 egg whisked

1 Vanilla bean(split and scrape seeds with the back of a knife)

1 teaspoon vanilla extract (or 2 if you haven’t got vanilla beans)

½ tsp cinnamon

½ tsp baking soda

½ tsp baking powder

Pinch salt

½ cup Enjoy Life Semi-sweet chocolate mini chips (or your favourite chocolate chip – Sweet William is also Dairy Free)

Method

Turn the oven onto 180 Celsius (350 Fahrenheit).

Line a biscuit tray with baking paper.

Put all ingredients into a large bowl and stir until well combined, and the mixture looks like cookie dough.

Roll into balls using a large teaspoon of cookie dough and place on tray.

Squash them down with a fork.

Place them in the oven and cook for 18-20 minutes – watch though as I find different nut butters cook at different speeds.

Transfer to a wire cooling rack.

When cook keep in an airtight container.  They store for about a week if they last that long!

Makes approx 12 cookies.