Gluten and Dairy Free Chocolate and Olive Oil Cake

This flourless cake is a recipe by Nigella Lawson. I first came across it in a magazine but it's also published in her website. She has quite a few gluten free cake recipes unfortunately most of her chocolate cakes require dairy and while I don't mind swapping butter for oil or dairy free spread substituting chocolate for a dairy free option, although doable, makes the baking experience an expensive affair.

I made this cake for the first time for my "mince pie" party and it was a success! There were leftovers of everything except for the chocolate and olive cake.

If you are on a low FODMAP diet you might want to proceed with caution as almonds are no longer low FODMAP but moderate FODMAP and you are advised not to consume more than 10 almonds in one serving. I have no idea how many there are in a slice, I had two slices and I was fine but everybody is different...

Ingredients:

• 150ml light olive oil, plus extra for greasing
• 50g cocoa powder, sifted
• 125ml boiling water
• 2 tsp vanilla extract
• 150g ground almonds
• 1/2 tsp bicarbonate of soda
• pinch salt
• 200g caster sugar
• 3 eggs

Method:

Preheat the oven to 170C. Grease a 23cm springform tin and line the bottom with baking paper. Mix the cocoa powder with the boiling water. Whisk in the vanilla extract, then set aside to cool. In another bowl combine the ground almonds with the bicarbonate and salt. Put the sugar, olive oil and eggs into a food processor and beat for 3 minutes. Turn the speed down and pour in the cocoa mixture. Add the almond mixture. Scrape down the sides and pour the batter into the tin. Bake for 40 minutes. The middle might be still slightly damp but that's OK. Let it cool for 10 minutes on a wire rack still in its tin, then ease the sides. Serve warm or cold.

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Christmas Drinks: Spiced Apple Juice and Mulled Wine

I threw a little "mince pie" party last week where I served these festive drinks. I don't think they fit into the Low FODMAP diet but they were mainly for the guests. I did try the hot apple juice and I had two small glasses of mulled wine without any tummy upsets.

I made the "mulled" apple juice for the drivers but although people complimented it I had apple juice leftover and I run out of mulled wine!

SPICED APPLE JUICE

Ingredients:

• 1 litre apple juice (ideally not from concentrate)
• 1 cinnamon stick
• 3 cloves
• strips of orange peel
• sugar to taste

Method:

Simmer the apple juice with the strips of orange peel, cinnamon stick and cloves for 10 minutes. Sweeten to taste.

MULLED WINE
 
Ingredients:

• 1x75cl bottle light red wine (I used a light Merlot, claret is supposed to be good too)
• little freshly grated nutmeg
• 100g light muscovado sugar
• 2 oranges, zest pared, juice squeezed from one, the other cut into chunks
• 2 cinnamon sticks, broken in half
• 1 apple, quartered, cored and thickly sliced

Method:

Put the sugar, the orange zest, juice and chunks, cinnamon and nutmeg in a pan with 300ml water and bring to the boil. Simmer for 10 minutes to infuse the spices, then add the wine and apple slices and bring to a simmer.

Low FODMAP Salmon Chowder

It's very cold out there. Time for soups, casseroles, stews...

Ingredients:

• 3 tablespoons dairy free margarine or oil
• 1/2 cup diced celery
• 1/2 cup diced carrots
• 2-3 cups diced potatoes
• 2 tablespoons gluten free plain flour
• 3 cups of fish stock
• 1 cup rice or almond milk
• 2 fresh salmon fillets, diced
• 1 cup frozen peas, thawed
• salt and pepper

Method:

Heat the oil  and saute the celery and carrot until the celery is tender. Stir in the flour until well blended. Pour in the fish stock and add the potatoes. Bring to the boil, then  lower the heat, cover and simmer for 15 minutes or until the potatoes are tender. Add the salmon, peas and milk and cook for 5 minutes. Taste and add salt and pepper.

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Leftover Muffin Trifle

I made some cinnamon muffins a couple of days ago that turned out a bit dry. Of course being gluten free the following day they were even drier. I hate throwing away food, especially gluten free food as it's so expensive.
        
The solution? To slice the muffins, slice some bananas, get some custard and start making layers. Refrigerate for at least two hours and enjoy a quick pudding made with leftovers.

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Microwave Dairy & Gluten Free Lemon Sponge Cake

Who knew you could bake a pudding in the microwave? It only took 10 minutes from beginning to plate and it was quite nice. Best eaten on the same day though. Another great recipe from the free GoodFood app.

Ingredients:

• 100g caster sugar
• 100g dairy free margarine
• 100g gluten free self-raising flour
• 2 eggs
• zest 1 lemon
• 1 tsp vanilla essence
• 4 tbsp lemon curd (always check the ingredients)

Method:

Mix all the ingredients together except for the lemon curd. Pour the mixture into a medium microwave-proof baking dish (I used microwave-proof plastic tupperware). Microwave on High until risen and set all the way through. It took 5 minutes on my 800w microwave. Leave to stand for 1 minute. Meanwhile, heat the lemon curd for 30 seconds in the microwave and stir until smooth. Pour all over the top of the cake.

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Dairy and Gluten Free Pumpkin Muffins

I am not sure if pumpkin is a low, medium or high FODMAP food. There are different opinions out there, sometimes the American and the Australian researchers come to different results, I think it will be years before this diet is completely mapped out.
By the way, I can tolerate pumpkin well and I really enjoyed these moist muffins however I can only tolerate a very small, tiny amount of raisins so I only used half the amount stated. Another recipe from the free GoodFood app.

Ingredients:

• 175ml sunflower oil
• 175g sugar
• 3 eggs
• 1 tsp vanilla extract
• 200g coarsely grated pumpkin or butternut squash flesh
• 100g sultanas
• grated zest 1 orange
• 2 tsp ground cinnamon
• 200g gluten free self-raising flour
• 1 tsp bicarbonate of soda

Method:

Preheat oven to 180C. Line a 12-hole muffin tray with paper cases. Beat together the oil, sugar, eggs and vanilla, then add the pumpkin, sultanas and orange zest. Stir in the cinnamon, flour and bicarbonate of soda. Spoon into the cases. Bake for 25 minutes. Cool completely on a wire rack.

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Dairy and Gluten Free Pineapple Upside-down Cake

Another great recipe from the GoodFood free app. I had never made an upside-down cake before but it won't be the last. They are really easy to make and delicious. In fact, the only complaint I have about this cake is that there wasn't enough of it, everyone asked for seconds and my son asked me to make more.

Ingredients:

Topping

• 50g dairy free margarine
• 50g sugar

Cake

• 7 pineapple rings in syrup, drained and 2 tblsps syrup
• glace cherries
• 100g dairy free margarine
• 100g caster sugar
• 100g gluten free self-raising flour
• 1 tsp gluten free baking powder
• 1 tsp vanilla extract
• 2 eggs

Method:

Heat the oven to 180C. For the topping, beat the butter and sugar together until creamy. Spread over the base and a quarter of the way up the sides of a 21cm round cake tin. Arrange pineapple rings on top, then place cherries in the centres of the rings. Place the cake ingredients in a bowl along with 2 tbsp of the syrup and beat to a soft consistency. Spoon into the tin on top of the pineapple and smooth it out. Bake for 35 minutes. Leave to stand for 5 minutes, then turn out onto a plate.

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I wish I had more willpower

This is my first post for the month of November. We have been taking turns in my house being sick. When we are ill we don't feel like cooking or eating healthy, at least me anyway, so when the original illness goes away here comes the IBS symptoms... I wish I had more willpower. I woke up this morning really tired, with a heavy head and a foggy brain. I have being taking antihistamines lately to control my atopic eczema, could that be it? I have also being constipated, could that be it? I wish I didn't have craving for sweet things, I would probably feel better, but I do. I wish I had more willpower...

Dairy Free Coconut Brownies

I have adapted this recipe from the GoodFood app. It's a free app, with lots of recipes, lots of categories and you can bookmark your favourite recipes.

Does anybody know of good free apps?

Ingredients:

• 250g dairy free spread
• 100g cocoa
• 500g caster sugar
• 4 eggs, beaten
• 100g gluten free self-raising flour
• 100g desiccated coconut
• icing sugar, to dust (optional)

Method:

Heat the oven to 180C. Line the base of a 21cm square tin with baking parchment. Put the cocoa, margarine and sugar in a large saucepan and gently melt, stirring all the time. When the cocoa mixture is melted and combined, cool slightly, then stir in the eggs, little by little, followed by the flour and coconut. Pour into the tin and bake for 30-45 minutes. Cool in the tin, then carefully lift out and cut into squares.

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Dairy free Hazelnut Blancmange

Made in less than 10 minutes with cupboard ingredients and great hot or cold. What's not to like?

Ingredients:

• 50g dairy free margarine
• 50g rice flour
• 425ml hazelnut or almond milk
• 50g sugar

Method:
 Heat the butter, flour and milk in a saucepan stirring until smooth and thick. Remove the pan from the heat and stir in the sugar. That's it.

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Dove's Gluten Free Machine White Bread

I decided to try the machine version with Dove's gluten free white bread blend. I don't have a fancy bread machine with gluten free baking options, it's a Biffinet I bought it in Lidl 10 years ago. I like the convenience of bread machines, you just put the ingredients in and you can forget about it and get on with the rest of the day, plus you get a very nice bread. The only thing I don't like is those holes at the bottom of the loaf from the blades...

Bread machines don't brown the top so I was expecting that but I wasn't expecting it to sink. Other than that it was fine, same texture inside, same taste, same crust (on the sides) than the oven baked version. I made the large loaf and it turned out to be huge! I followed the instructions on the packet and baked it on a normal baking programme ( I have read on the Internet that if you don't have a gluten free one the quick programme is best but it worked very well).

Note: I have made this bread again in the breadmachine since posting this recipe and it keeps sinking...

Ingredients:

• 465g rice milk
• 1 1/2 tsp vinegar
• 9 tbsp oil
• 3 eggs
• 675g gluten free bread flour blend
• 1 1/2 tsp salt
• 3 tbsp sugar
• 3 tsp yeast

Method:

1. Mix all the wet ingredients in a bowl. Then pour into the the machine pan. 
2. Add the flour, salt and sugar to the pan and stir with a spoon. Now, I have to confessed that I did not follow this step to the letter as my Biffinet manual says to put the salt and sugar first, then cover the whole thing with flour so the yeast doesn't get in contact with the salt (is this why it sunk?).
3. Sprinkle the yeast on top.
4. Start machine on normal bread programme.
5. After a few minutes mixing, lift the machine lid and using a plastic spatula scrape down the sides of the pan. Do not use fingers.
6. Continue machine on normal baking programme.

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Ground Rice Cakes

This recipe is from Whitworths' website. The cakes are a little grainy but you can expect that from the ground rice. They are still tasty though. The recipe called for glace cherries for decoration but I didn't have any.

Ingredients:

• 125g dairy free margarine
• 125g caster sugar
• 150g gluten free self-raising flour
• 75g ground rice
• 2 eggs, beaten with 4 tbsp rice milk and 1/2 tsp almond essence

Method:

Preheat the oven to 200C. Cream the margarine and sugar together until light and fluffy. Mix together the flour and the ground rice. Add to the creamed mixture alternately with the beaten liquids. Mix thoroughly. Spoon the mixture into paper cases and bake for 15 minutes. Makes 20.

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Dove's Gluten Free Oven Baked White Bread

I am done experimenting with self-raising flour to make bread. This bread is perfect, it tastes lovely, it doesn't crumb, it slices easily... I bought a Gluten and Wheat White Bread Flour Blend from Doves Farm (they sell it in Tesco now) and gave it a go. It has a blend of potato, tapioca, rice flours and xantham gum. I tried the oven baked recipe that comes at the back of the packet. I will be trying the bread machine version next.

Check their website for more recipes: www.dovesfarm.co.uk

Ingredients:

• 450g white bread flour
• 1/2 tsp salt
• 2 tsp quick yeast
• 2 tbsp sugar
• 325ml warm milk
• 1 tsp vinegar
• 2 eggs
• 6 tbsp oil

Method:

Preheat the oven to 220C/Fan 200C. Mix together the flour, salt, yeast and sugar. In a large bowl beat in the milk, vinegar and eggs. Add the flour and mix to form a sticky dough. Continue mixing adding the oil. Place the dough in an oiled 1kg/2lb bread tin, cover and leave to rise in a warm place for 1 hour (I use the hot press).  Bake for 40/45 minutes.

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Lard Cake with Dairy Free Coconut Icing

Lately I have been reading about fats and oils. There is so much information on nutrition on the Internet and often contradictory.
Some people praise the use of vegetable oils and condemn saturated fats and high cholesterol foods as the main cause of heart disease.
Others say that both have their uses: saturated fats are the most stable fats for high heat cooking and unsaturated oils/fats are easily damaged when heat is applied to them. Basically they tell you to avoid highly processed vegetables oils (like sunflower oil, canola oil, vegetable oil, corn oil...), margarines, hydrogenated oils and man made trans-fats found in spreads. So, what are the alternatives? For cooking: coconut oil, butter, ghee, lard, tallow, lamb fat, duck fat (the animal fats should be from pasture-raised/grass-fed animals).  For cold uses: olive oil, sesame oil, nut oils, avocado oil.

Also, I have read somewhere that you should never reheat oils even if they look clean.

If you want more information on this subject check these websites:
www.marksdailyapple.com
www.balancedbites.com
www.westonaprice.org
www.realfoodkosher.com/complete-guide-to-fats-and-oils

To me it makes sense. I already avoid anything with hydrogenated oils but I do cook a lot with vegetable oils. I'm trying to vary a bit more my fats and oils and I have started using lard for frying. I cannot find any "organic" lard but the one I use doesn't have anything artificial in it and I'm not ready to render the fat myself to make my own lard. Baking is a bit of a problem though. Butter would be the most natural option but I tried to reintroduce it to my diet and dairy is just a big no no for me. I searched on the Internet a few recipes with lard, there aren't many to be honest.

I have adapted this recipe from www.cooks.com and to my surprise it really works!

Lard cake Ingredients:

• 2 cups self-raising flour
• 1 cup of sugar
• 2/3 cup of rice milk
• 1/3 cup of lard, diced
• 1 egg
• 1 tsp vanilla extract

Mix all the ingredients in a food processor and bake in a preheated oven at 180C for 30-35 minutes.

Coconut Icing:

• 1x50g creamed coconut sachet, melted (I used Patak's)
•  4 tblsp coconut cream 
• 2/3 cup of sugar
• 1 cup shredded coconut

Mix all the ingredients and spread them on the cake while it's still warm. Place under a preheated grill until it bubbles.

 Give it a try, it's really good!

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Low FODMAP Pork Meatballs

You can now buy 500g of mince pork in Aldi for €2.89 which I think is really good value. Don't know what to do with it? How about meatballs?
I have adapted one of my mum's recipes for this post. She makes the meatballs with minced beef and pork but since I only had pork in my fridge that's what I used.
My mum cooks the potatoes separately, sometimes she serves this dish with fried cubed potatoes, mashed potatoes would be a good choice too...

Ingredients:

For the meatballs

• 500g minced pork
• 1 tblsp gluten free flour
• 1 tblsp chopped fresh parsley
• a pinch of cumin
• 1 tblsp mustard
• 1 egg, beaten
• salt and pepper

For the rest

• 2 carrots, diced
• 2 potatoes, diced
• 100 gr frozen peas
• 1ltr stock or 1/2 ltr stock, 1/2 ltr white wine (the wine does make a difference in the taste)
• a pinch of paprika
• salt and pepper

Method:
 
Mix all the ingredients for the meatballs in a bowl with your hands without over mixing. Make walnut size balls and roll them in a little gluten free flour. Fry them in a big deep pan until lightly browned. Set aside. In the same pan, sautee the carrots and potatoes until all the oil and flour have been absorbed. Then add stock, wine and peas. Cover and simmer on a low heat for 15-20 minutes. 

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Low FODMAP Courgette & Bacon Sauce

Are courgettes in season now? I'm wondering because Tesco had them on offer last week and this week Aldi is selling a pack of 2 for 69 cents... They are not normally cheap in Ireland so go on and stock up! If  you don't know what to do with courgettes I will give you a few simple ideas: make a soup (see my recipe), use them in pistos (see my recipe), fry them and cook them in omelettes (delicious) or just add them to a plain tomato sauce (see below).

Ingredients:

• 12 streaky bacon rashers, chopped
• 2 courgettes, diced
• 2 cans of tomatoes
• 2 tblsp tomato puree
• 2 tsp mixed dried herbs
• salt and pepper to taste

Method:

Fry the bacon and the courgettes in a little oil or lard for 5 minutes or until the courgettes are soft. Add the tomato cans, puree, dried herbs and season. Simmer for 15-20 minutes or until the sauce has reduced. Serve with gluten free pasta of your choice.

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To Love Yourself

This blog has become my diary. I don't know if anybody actually reads it or if people just stumble upon it but it has become a point of reference for me. I can look up my recipes or the FODMAP list anywhere now.

Sara Stacey has a health column on the Irish Daily Mail magazine and last week she published some strategies for a calm mind. I want to keep my favourite five in my blog so I can have a look at them anytime I need a little pick me up. Here they are:

• Be loving to yourself: don't rely on others for your self-esteem, give yourself permission to get things wrong, acknowledge it and move on.

• Count your blessings before bed: think of three nice things that happened today (a sunrise, a great cup of coffee...).

• When you wake, decide that just for today you'll be as happy as you can.

 

• Never lose hope: if it seems to be slipping away, phone a supportive friend and share the problem. But don't dwell on it afterwards.

• Make things fun: wear bright colours, put on make-up, do your hair, play music during tedious chores, reward yourself with flowers or a movie.

Dairy & Gluten Free Marbled Chocolate & Orange Cake

This cake has been a hit in my house. Gone in two days! I have adapted it from a recipe from my 20 year old Good Housekeeping cookbook, not many low FODMAP recipes in it, but it's a book I will keep for life.

Ingredients:

• 225g dairy free margarine
• 225g caster sugar
• 3 eggs, beaten

For the orange mix:

• 125g self-raising gluten free flour
• finely grated rind of 1 orange
• 2 tblsp orange juice

For the chocolate mix:

• 125g self-raising gluten free flour
• 2 tblsp dairy free cocoa powder
• 2 tblsp rice milk

Preheat the oven to 180C. Cream the margarine and the sugar together, then beat in the eggs gradually. Transfer half of this mixture in the orange mix and the other half in the chocolate mix. Alternate spoonfuls of the two mixtures into a 2 pint silicone loaf tin and, using a knife, swirl through to make a marbled effect. Bake for an hour. 

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Carrot and Cardamom Soup

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I think this soup is delicious but my husband begs to differ. It's not that he doesn't like it but he doesn't love it. I, on the other hand, believe this soup is wonderful. I guess cardamon is a little too exotic for my hubby but since I didn't have any ginger handy and a lot of carrots to use up I wanted to try the carrot and cardamom combination I have seen on the internet. It works.

Ingredients:

• 500g carrots, roughly chopped
• 1 medium potato, roughly chopped
• 6 cardamom pods
• 1litre chicken stock
• salt to taste

Method:

Saute the vegetables in a little oil. Meanwhile, crack the cardamom pods and extract the seeds. Add the stock and cardamom seeds to the vegetables. Simmer, covered, for 20 minutes or until the carrots are tender. Blend. That's it. Delicious.

Dairy Free Chocolate Peanut Fudge

I found this recipe in a newspaper and adapted it to make it dairy free. The consistency of this fudge is that of a very thick mousse not quite as hard as normal fudge. People with IBS don't normally tolerate very fatty foods so don't indulge! just keep the portions small and enjoy as an occasional treat.

Ingredients:

• 75g dairy free cocoa powder
• 240ml rice or almond milk
• 30g dairy free margarine
• 140g crunchy or smooth peanut butter ( I used half and half)
• 6 tbsp golden syrup or taste (do taste it, you don't want it bitter or too sweet)

Method:

Add the cocoa powder, milk, margarine, peanut butter and syrup into a saucepan and place over a low heat. Cook for 5-8 minutes, stirring, allowing the ingredients to dissolve. Remove from the heat and pour into a greased fudge tin ( I don't even know what a fudge tin is but I used a plastic container lined with baking paper). Allow it to cool and then place in the fridge overnight to set. Remove from the fridge and cut into squares.

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Low FODMAP Chicken Pilau

This is a great recipe for using up leftover chicken.


Ingredients:

• 350g basmati rice
• 500ml chicken stock
• 2 tblsp chopped fresh coriander or parsley
• 3 tblsp raisins
• salt
• 160g cooked skinless chicken, chopped
• Spices: 2 tsp cumin seeds, 2 tblsp ground coriander, 1 tsp turmeric, ground black pepper

Method:

Heat up a spoonful of vegetable oil and fry the spices for a couple of minutes until fragrant (careful not to burn them). Wash the rice and add it to the pot, turning it to coat it well, the stock, the chopped fresh coriander, the raisins and salt to taste. Bring to the boil, then reduce to a bare simmer and cover tightly. Cook for 15 minutes. Fold in the chicken, replace the lid and cook for 5 more minutes. Sprinkle with toasted flaked almonds.

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Choices Caramel Flavoured Chocolate

Here is the thing; I have a very, very, very sweet tooth. I sometimes get overwhelming cravings for chocolate and, if there is nothing in the pantry, I will go to the nearer store and buy regular chocolate regardless of the consequences (rash, skin breaking out, etc).


I am happy to report that I have found a dairy free alternative to milk chocolate that I actually tastes great! It really tastes like chocolate. It's dairy, wheat, gluten and egg free. It's not soya free, there is soya lecithin in it and it contains inulin.


So not entirely low FODMAP but it has gained its place in my cupboard for those times when only the real thing will do.

Low FODMAP Ham and Pineapple Curry

If you can't find curry powder without garlic and onion powders try making your own. I got this recipe from
www.thestonesoupdiaries.com, all you have to do is combine the ingredients, mixing them really well and store them in an airtight jar for up to a year.

Homemade curry powder:

• 2 tblsp ground cumin
• 1 tblsp ground coriander
• 1 tblsp dried chilli flakes (or half for a milder curry)
• 1 tblsp ground turmeric
• 1 tblsp ground black pepper

This is a super quick recipe, no peeling, no chopping... you will have dinner ready in 15 minutes!


Ingredients:

• 1x425g can pineapple pieces
• 120ml chicken stock
• 1 tblsp curry powder
• 1/2 tsp ground ginger
• pinch of pepper
• 2 tblsp cornflour
• 150g cubed ham
• oil for frying

Method:

 Drain the pineapple, reserving the juice. Combine reserved juice, chicken stock, curry powder, pepper, ginger and cornflour. In a large pan, heat the oil and fry the ham until starts to brown, then add the pineapple and the juice mixture. Cook until the sauce has thickened. Serve with rice.

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Low FODMAP Pisto

Pisto is a Spanish peasant dish traditionally served with fried or scrambled eggs. You can leave the potatoes out or use tinned plum tomatoes instead of fresh ones. You can also add aubergines or bacon  for a deeper flavor. It's quick and easy to make.

Ingredients:
- 2 courgettes, diced
- 1 punnet cherry tomatoes
- 4 small potatoes, diced
- Oil for frying
- Salt and pepper

Method:
Fry the potatoes until nearly done. Add the courgettes and tomatoes and cook on a low heat until the sauce has reduced, then season to taste. Enjoy!

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Product of the week

This is my new favourite product: crispbread. I have seen it before in Dunnes Stores but never in Tesco. There was only one left in the shelf and it was reduced from €2.70 to €2.00.

It's gluten free and dairy free but it contains traces of soya. The listed ingredients are: rice flour, maize flour, sugar, salt, colour (caramel). It tastes really nice, so nice that I have to hide it from my son, who loves it. It's my new cupboard staple.

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Low FODMAP Coconut and Orange Cake

I bought coconut flour a while ago at an Asian store. I thought it would be great in cakes and I looked for recipes with coconut flour on the Internet. There are a few out there and I did try about three or four. I have to say I wasn't convinced. All the recipes seem to use lots of eggs and the result was always of a heavy and dense cake. Plus, coconut flour and coconut meat have a lot of fiber which can upset some IBS sufferers.

I think the best way to use coconut flour is to mix it with regular gluten free flour, you get a subtle coconut flavour and a less heavy product.

I really like this cake, it is very moist but you can reduce the juice content if you prefer it drier. I used oranges but lemons will be just as good.

Ingredients:

• 90g coconut flour
• 90g gluten free flour
• 1 tsp gluten free baking powder
• 175g sugar
• 175ml sunflower oil 
• 3 beaten eggs
• rind and juice of two small oranges 

Method:

Preheat the oven to 180C. Beat all the ingredients together and bake in a silicone 900g loaf pan for 45 minutes.

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Salad List

Feel free to play around with the quantities and always check the allowed foods in the Low FODMAP diet. Artichokes are not allowed but they don't upset me, red peppers and the green part of green onions are allowed but they don't agree with me so I haven't included them here.
  

Check my post for dressings too.

Salads

Green Salad with Herbs: lettuce + 1 dessertspoon each of selected chopped fresh herbs: parsley, coriander, chervil, chives, sorrel, rocket, basil) + 1 teaspoon each of selected chopped herbs: sage, thyme, dill, fennel, tarragon, mint.

Artichoke hearts + green beans + avocados or courgettes.

Artichoke hearts + tomatoes.

Avocado + tomato + basil.

Avocado + grapefruit.

Celery + apple with mayonnaise or French dressing.

Cucumbers + watercress + chives.

Cucumber + fennel + avocado + black olives + cooked French beans.

Endive + orange + watercress.

Guacamole: avocado + tomato + Tabasco, salt, lemon or lime juice, olive oil.

Iceberg Lettuce + celery + chicory + watercress + fresh chopped marjoram, parsley and chives.

Lettuce + watercress + spinach leaves

Lettuce + prawn crackers.

Lettuce + grapefruit.

Lettuce + cucumbers + dill.

Lettuce + asparagus + chives.

Spinach leaves + baby corn + alfalfa sprouts + chicory.

Potatoes + chives + dill or caraway seeds.

Potatoes + anchovies + parsley.

Bacon + spinach leaves + watercress.

Duck + orange + romaine lettuce.

Turkey or chicken + grapefruit + avocado + mixed salad leaves + coriander.

Chicken + avocado + pancetta or bacon + spinach leaves.

Chicken livers + mixed green salad + tomato + gluten free croutons.

Chicken + ham + pasta + pesto + fennel + cherry tomatoes + pitted black olives + chopped mixed herbs.

Prawns + new potatoes + green beans + lettuce + herbs + salad leaves.

Smoked salmon + baby new potatoes + avocado + dill or mint.

Salad Ni¢oise: boiled new potatoes + canned tuna + tomatoes + cucumber + crisp lettuce + black pitted olives + cooked French beans + hard boiled eggs + anchovy fillets + chopped parsley.

Waldorf salad: walnut halves + green grapes + celery sticks + apple slices + sultanas.

Dressings

How time flies... My little boy has started preschool and after a bit of a bumpy start he's now loving it! Hopefully now I will have time to update this blog a bit more often.

I really want to eat more vegetables, you know, increase my fibre intake... I'm making more soups now but I think I need to step up on the salad front. So, I have had a look for salad ideas, mmmm, lots of beans and onions out there! I have compiled a friendly Low FODMAP list although is not completely Low FODMAP. You are not meant to eat artichokes on this diet but they don't upset me, on the other hand red peppers are allowed but they bloat me, I'm going to stop cooking with them.

I wanted to make a short list that I could stick to my fridge and look at it for inspiration at anytime. I haven't listed quantities, just ingredients. Most of the time I alter the quantities in recipes according to what's in my fridge and what I can tolerate (e.g.: cucumber and lettuce repeat me in large amounts).

Here is a list of salad dressings.

Basic Dressings

The classic French dressing consists of: one part vinegar to three and one-half or four part oil plus salt and pepper.

Mustard French dressing: 3 Tbsp. Cider Vinegar, 5 oz. Olive Oil, ¼ tsp. Black Pepper, ¼ tsp. Salt, ½ tsp. French Mustard, 1 tsp Sugar.

Potato Salad dressing: 1 oz. Wine Vinegar, 2 Tbsp. Dry White Wine, 6 Tbsp. Olive Oil, ½ tsp. Salt, ¼ tsp. Black Pepper, 1 tsp. English Mustard.

Caesar Salad Dressing (without the Parmesan cheese and the garlic): 2 oz. White wine vinegar, 3 oz. Olive Oil, ¼ tsp. Black pepper, 2 chopped Anchovy fillets.

Dijon Vinaigrette: 1 oz. Balsamic vinegar, 1 tsp. Dijon mustard, 1/8 tsp. Salt, 1/8 tsp. Salt, 1/8 tsp. Pepper, 4 oz. Olive oil.

Low FODMAP Pesto

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I bought a potted basil plant from Tesco two weeks ago. I looked at it yesterday and I thought it was starting to look very bushy and I needed to start using up the leaves!

But can you still call it pesto if there is no cheese or garlic in it? Well, I did a little research on the Internet and it turns out you can. In fact, as long as there are fresh herbs in it, some sort of nuts and olive oil you can call pesto to anything your heart desires (or, in my case, whatever is available in my cupboard).

Apparently the choices are endless, these seem to be the most popular:

1. Fresh herbs (basil, spinach, mint, coriander, parsley...) + nuts (pine nuts, walnuts, pecans, hazelnuts, almonds, pumpkin seeds...)
2. basil + pine nuts
3. parsley + basil + pine nuts
4. basil + coriander + pecans
5. basil + baby spinach + walnuts
6. mint + coriander + parsley + walnuts
7. rocket + walnuts
8. spinach + dried basil + pine nuts
9. Additions: sundried tomatoes, avocados, canned artichoke hearts, miso paste, nutrional yeast...

I made mine with:

•  1 cup of basil leaves (packed)
• 1/4 cup of mixed chopped nuts (mixture of peanuts, almonds and walnuts)
• 1/4 cup of olive oil
• a pinch of salt or to taste
• 2 tsp of lemon juice or to taste

Put all the ingredients in a food processor except the olive oil and blend at a high speed for a few seconds. With a spatula scrap the sides of the bowl back to the bottom. Add a little olive oil and blend at a high speed for a few seconds. Scrap the sides again. Add a little more olive oil. Repeat the process until you get a creamy and spreadable consistency.

If you are not using it straight away, cover it with a thin layer of olive oil and keep it in the fridge in an airtight container. It's meant to keep for 3 days. I will let you know...


Note: the next time I will lightly toast the nuts on a dry pan.

Dairy Free Cinnamon Macaroons

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ndering what to do with the egg whites leftover from the custard recipe?

How about some macaroons?  There is already a post for macaroons in this blog but I wanted to make them in a low heated oven this time. They come out less chewy, a little crispier.

Ingredients:

• 3 egg whites
• 150g caster sugar
• 100g ground almonds
• 1 tsp ground cinnamon

Method:

Preheat the oven to 130C. Line two baking sheets with baking paper. Beat the egg whites until stiff. Mix the almonds, sugar and cinnamon. Gradually fold in the sugar and the almond mixture. With a spoon drop dollops of the mixture on the baking sheets and flatten. Bake in the oven for about 30-35 minutes.

Easy Dairy Free Custard

Ingredients:
- 1/2 litre almond milk
- 4 egg yolks
- 100g sugar
- 25g cornflour

Method:
Beat the egg yolks with the sugar and the cornflour. Add the milk and mix. Pour the mixture into a saucepan and cook on a low heat, stirring constantly with a wooden spoon, for two minutes, until the custard thickens. Pour it in four pots, cover with cling film and refrigerate.

Tip: sieve the custard before pouring to get rid of lumps.

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Low FODMAP Cottage Pie

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This is one of my husband's favourite dinners.

Ingredients:

• 400g minced beef
• 1 can chopped tomatoes
• 1 carrot, shredded
• 2 celery sticks, shredded
• 1 tblsp tomato puree
• 1 tsp mixed herbs
• salt and pepper

For the mashed potatoes: 5 medium potatoes (chopped), a dash of rice milk, 3 knobs of dairy free margarine.

Method:

Fry the mince in its own juices. When the fat starts to run add the carrot and celery. Once the meat is brown add the tomato puree, chopped tomatoes, herbs and season to taste. Cook on a low heat until the sauce has thickened a little.

Meanwhile boil the potatoes in salted water. Drain them when cooked, add the milk and margarine and mash.

Pour the mince sauce on a square Pyrex dish and cover with the mashed potatoes. Bake in a preheated oven (180C) for 20 minutes.

Homemade remedy for diarrhoea

Mix the juice of 2 lemons, 1 teaspoon of salt, 1/2 teaspoon of bicarbonate, 4 teaspoons of sugar and 1 litre of boiled water. Sip.

Low FODMAP chicken & spinach omelet

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Ingredients:
- 8 small eggs
- 100g cooked chicken
- 100g fresh spinach
- A little rice milk
- Salt & pepper
- A pinch of nutmeg


Method:
Beat the eggs with the milk, seasoning and nutmeg.  Heat the chicken and the spinach in a frying pan with a little oil until the spinach starts to wilt. Add the egg mixture. Fry until nearly set, then turn over and fry the other side for a couple of minutes.

Instant lemon sorbet

Ingredients: 3 lemons with no white bits or pips, 200g of sugar and 2 ice cube trays.
Put everything in a food processor and mix. It should have the consistency of a thick cream. If it is too liquid add more ice. Serve.

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Low FODMAP Courgette Soup

Soups are a great way to reach your "5 a day", even my son is getting into soups. He loves this soup but I think my chicken soup is his favourite. 


Ingredients:

• 2 big courgettes, chopped
• 2 carrots, chopped
• 2 potatoes, chopped
• olive oil
• water
• salt and pepper

Method:

Saute the courgettes in a little olive oil for a couple of minutes until lightly coloured. Then add the rest of the vegetables and cover with water, not too much just enough to cover the vegetables. Season to taste. Bring to the boil and simmer for 20 minutes. Blend, check seasoning again and serve.

Sometimes I add a cheese triangle in my son's soup to make it a little creamier.

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Low FODMAP Fish Pie

I  have finally manage to make a decent dairy and gluten free white sauce. I was trying to make it like an ordinary bechamel but it always turned up very lumpy. So here is my recipe...

Ingredients:

For the white sauce:
-50ml olive oil
-50g gluten free flour
-425ml almond milk

Mix the oil with the flour and then mix the milk in. Gently heat the mixture in a saucepan stirring all the time. Continue stirring as the sauce thickens and bring to the boil to cook. Add salt and pepper to taste and a pinch of nutmeg.

For the fish pie:
-320g fish pie mix (haddock, smoked haddock and salmon)
-2 hard boiled eggs, chopped

For the topping:
-4 potatoes or 2 potatoes and 2 carrots, boiled and mashed with a little rice milk and a knob of dairy free margarine.

Method:

Mix the fish with the sauce and the eggs and pour onto a baking dish. Cover with the mash and bake for 20/25 minutes at 180C.

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Dairy & Gluten Free Magdalenas

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Magdalenas are Spanish fairy cakes with a hint of aniseed.

Ingredients:

- 250gr dairy free spread
- 250gr gluten free flour
- 200gr sugar
- 3 eggs
- 75ml aniseed liquor or Pernod
- 5gr baking powder
- grated lemon peel


Method:

In a big bowl mix the eggs, sugar and lemon peel. Beat for a couple of minutes until foamy. Add liquor, spread, flour and baking powder. Mix. Pour into muffin moulds and bake in a preheated oven at 180C for 15 minutes.

Warm Potato Salad with Walnuts, Bacon & Gherkins

I have no idea if pickled gherkins are a low FODMAP food so if they don't agree with you don't add them, although it would be a shame, they give this salad a lovely crunchiness.

Ingredients:

• 200g diced bacon pieces
• 100g chopped walnuts
• 1 kg baby or salad potatoes, boiled and sliced
• 3 pickled gherkins, finely chopped

Method:
Fry the bacon with the walnuts, stirring constantly until the nuts are golden and the bacon is cooked. Add the potatoes and gherkins. Season with pepper if desired and serve with a dollop of mayonnaise.

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Dairy and Gluten Free Almond Loaf

Hi there! I have been away on holidays and I haven't been posting for a while.

One of the most difficult things about this diet is eating out but because I was staying with my parents I didn't have much trouble following it this time. My mum tried not to cook onions (bless her) and even made her famous courgette puree without dairy and used only olive oil. The times when I did get a bloated tummy I could pinpoint the culprit (a very garlicky alioli, a peach, ordinary cake...) What can I say,  I'm weak...

I have been on a low FODMAP diet for over six months now and I have to say it works. But you really have to stick to it. And that is difficult, especially because sometimes a slip up can take me a week to recover. It's not easy to go out to dinner or go to friend's houses and have little choice or no choice on your meal. What are you going to do? Not eat? Never go out again? Only have people over for dinner? Even if the friend who has invited you over is aware of your diet there will be something she/he will miss. There are so many things to consider, not just gluten or dairy. A friend of mine made her delicious Italian ragu and I brought my own gluten-free pasta. I don't know if it was the onions but my tummy just blew up and I had terrible cramps for the rest of the evening. I wish I could take a tablet before going out to ease the symptoms...

Anyway, here is the first cake I baked when I came back. It's delicious.

Ingredients:

• 175ml sunflower oil
• 175g caster sugar
• 3 eggs, beaten
• 1/2 tsp almond essence
• 75g ground almonds
• 175g gluten free self-raising flour
• 3 tbsp milk

Method:

Mix the oil with the sugar, the eggs and the almond essence. Fold in ground almonds and flour, then stir in the milk. Turn the mixture into a greased and lined 900g loaf tin. Cook in a preheated oven (170C) for 1 hour or until golden and firm to the touch.

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My low FODMAP Cupboard

What's in your cupboard?

I'm afraid that the low FODMAP diet is still not that well known in Europe, most of the low FODMAP cupboard staples I find on the internet are American products that I cannot find here in Ireland.

Things are changing though, the supermarkets are realising that there is a big demand for gluten and lactose free products and every few weeks my local Tesco store will have new “Free from” items on the shelves. But it gets tricky if you are avoiding gluten and dairy, and if you are avoiding soya too.. then it gets almost impossible!

Another big problem I have with these products is the price. I simply cannot afford to buy them. I compromise and I buy some basics and a few treats now and again. So here is my Low FODMAP cupboard:

Non Dairy Milks

• Rice milk: I use this milk mainly in baking and cooking (when making mashed potatoes, scrambled eggs...). My favourite brand is “Rice Dream” with added calcium.
• Hazelnut drink “milk”: I pour it in my coffee ( I love it in my coffee!). I use Alpro, I saw recently that Tesco has its own Free From Hazelnut milk in the fridge aisle. Since I'm the only one that drinks this milk I prefer to buy the UHT Alpro version.
• Almond milk: I don't use this milk very often, normally in sauces, puddings and custards. It has a thicker consistency than rice milk and makes the custards a little creamier. The almond taste is very subtle so you can use it in savoury sauces. It is also lovely in coffee. Again, I use the Alpro brand.
• Coconut milk: you can find it everywhere now, perfect for curries. I once made a very decent coconut yogurt using coconut milk but I think it's a little expensive when you add all the costs involved.

There are other milks out there: oat milk (didn't really like it), coconut drink “milk” (OK on its own but watery and oily if used in coffee) and I even have seen advertised Hemp milk (supposed to have high Omega 3 content) but I have never taste it. I guess you have to find one that suits you.

Flours

• Gluten & Wheat Free Plain White Flour blend: I use Doves Farm (rice, potato, tapioca, maize and buckwheat flour blend).
• Gluten & Wheat Free White Self-raising Flour blend: I use Doves Farm.
• Almond Flour (ground almonds)
• Rice Flour
• Polenta (coarse cornmeal)
• Fine cornmeal
• Corn Flour
• Tapioca Flour (if I have run out I substitute it for corn flour)
• Ground rice

There are so many other flours available... Check your local health store for alternative flours: amaranth, buckwheat, millet, sorgum...

Savoury Snacks

• Rice cakes: so handy when there is no bread around...
• Corn cakes: my favourite are Mrs Crimble's corn cakes. They come in 4 stay-fresh packs, ideal for carrying in your handbag for a snack.
• Nairn's gluten free oat cakes: they have a slight bitter aftertaste but I quite like them.
• Microwave popcorn (always check ingredients, some contain milk powders).
• Ready salted crisps (always check ingredients).
• Nuts (in moderation).

• Crispbread: made with rice and maize flour. From DS.

Sweet Snacks

• Ready-to-use meringue: add some coconut cream and strawberries o blueberries for a sweet treat.
• Fruit in jelly: Lustre makes these little pots of mandarin pieces in jelly with no preservatives, artificial colours or flavours (no apple, pear or peach juices).
• Dairy free milk chocolate: not easy to find without soya added in but I did found one in my local health shop (although the allergy advice says it may contain traces of soya). It's called “Moo Free”, it doesn't taste like the real thing but it's an alternative...
• Dark chocolate: even when dairy is not listed on the ingredients they all tell you “it may contain dairy”. Still, a little bit now and then doesn't seem to upset my tummy.
• Marshmallows: tricky this one because some of them contain wheat. My main problem with marshmallows is that I like them too much and can't stop eating them and then get a tummy ache...
• Sorbets: Aldi sells a lovely lemon sorbet. 
   

Mmmm, I have the feeling I'm forgetting something... I will keep updating this post.

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Low FODMAP Chicken Soup

How do you make your chicken soup? Everybody has their own way, some use chicken breast, some raw chicken carcass... I use the leftover bones from my chicken roast and it always turns out delicious.

I don't use any onion in my soup, I have read that you can wrap the onion in a muslin cloth and add it to the pot to get the flavour and as long as you don't eat it should be safe enough. I don't miss onions in my cooking, I use celery instead for flavour, which I didn't before I went onto the low FODMAP diet, and neither me nor my husband feel we are missing out on taste.  

Ingredients:

• as many as possible leftover bones and carcass from your chicken roast
• 1 potato
• 2-3 carrots
• 2-3 celery sticks
• fresh thyme (optional)
• water (enough to cover everything)
• salt and pepper

Method:

You really don't need a lot of ingredients to make a lovely soup. Just peel and roughly chop your vegetables, add to a big saucepan with the carcass, herbs, water, salt and pepper. To really get the most out of the bones you have to let them simmer for a long time, I would say a minimum of two hours and depending on the quantity up to 3 hours. Simmer on a very low heat and check the water levels from time to time.

I like to scoop the bones out when the soup is done, add back the vegetables and then blend everything. You could have a clear soup and add cooked broken gluten free spaghetti or a few fresh mint leaves. Enjoy!

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Cooking Tips

Do you have any cooking tips? Please share them with me! I will keep updating this page whenever I find more tips...

• When reheating casseroles and stews reheat them quickly at a fairly high temperature. Make sure that they simmer for at least 10 minutes before serving.

• Using up egg yolks: if they are not needed at once cover with a layer of water. Use to enrich a white sauce or soup, for home-made mayonnaise or custard, or to add to scrambled egg.

• Leftover egg whites can be stores in the refrigerator for at least a week. Keep until you have enough to make an angel cake (12 egg whites) or meringue (only 2 egg whites).

• Lemon and orange sugar: when using only the juice of either lemons or oranges finely grate off the rinds first and blend with caster sugar. Store in separate jars and use the flavoured sugar for lemon or orange Victoria sandwiches.

• An average-sized lemon gives about 3 tablespoons of juice. A good-sized orange yields about 5 tablespoons juice.

• To test if a melon is ripe, press gently with the thumb at both ends. If it gives slightly, the melon is ripe, it it remains firm it is not, and should be left for a few days before using.

• Brush day-old scones with a little milk and bake in a moderately hot oven for 10 minutes to make them fresh again. 

• To prevent baking paper slipping off baking sheets, sprinkle the baking sheet with a few drops of water beforehand.

• Only store one kind of cookie in a container. If you mix crisp and soft cookies they will all go soft and end up tasting the same.

• Never drop cookies on to a hot baking sheet. Use two baking sheets if instructed to, or cool the sheet in between batches.

• If honey has crystallised over time, stand the jar in a pan of hot water until it liquefies again.

• To prevent golden syrup from clinging to the side of the measuring cup, lightly grease the cup first or spray it with nonstick cooking spray. You can also measure golden syrup by flouring your scales well and pouring on the golden syrup.

• Boiled bacon tip: add a teaspoon of vinegar, two cloves and a little nutmeg to the water.

• When you are short on eggs, add a dessertspoonful of vinegar and one egg to a large plain cake for which, without the vinegar, three eggs would be used.

• To make dry bread crumbs: dry stale pieces of bread in the oven until crisp right through. Then grind in a nut mill, the breadcrumbs will keep a long time in a dry place.

• To defrost cookies: thaw baked cookies at room temperature and bake uncooked ones from frozen. 
• To revive celery that's gone a bit limp trim a small amount off the root end and stand the sticks in water for half an hour or so.

Dairy and Gluten Free Chocolate Cookies

Simple, everyday cookies. You can leave out the cocoa if you want...

Ingredients:

•  250g gluten free flour
• 100g icing sugar
• 1 tblsp dairy free cocoa powder
• 125ml vegetable oil
• 1 egg
• 1/2 tsp vanilla extract

Method:

Preheat the oven to 200C. Line two baking sheets with baking paper. Mix all the ingredients well.  Make cookie shapes and arrange on the baking sheets. Bake for 10 minutes.

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Low FODMAP Fish Crumble

I had no fresh food in the fridge today and no time to defrost anything (I don't like to use the microwave to defrost because it part cooks the food and it makes it dry). So I used a packet of white frozen fish from the freezer and frozen gluten free breadcrumbs. Every time I try a new bread recipe and it doesn't turn out that great or when a loaf starts going a little stale I put it in the food processor, make it into breadcrumbs and freeze them. Here is what you need for this recipe:

Ingredients:

• 500g frozen white fish fillets
• 2x400g tins chopped tomatoes
• 1 tsp dried basil
• 1 tblsp sugar
• salt and pepper
• frozen gluten free breadcrumbs

Method:

Pour the tomato tins into a saucepan with the dried basil and cook until the liquid has reduced and you have a fairly thick sauce.Add the sugar and season to taste. Pour the sauce into a baking dish and arrange the frozen fillets on top. Cover with the breadcrumbs and bake in a preheated oven for 30 minutes at 170C or until the fish flakes easily.

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My Gluten free and Dairy free Bread

I have been experimenting with bread and this is my best yet! It almost tastes like French bread...


Ingredients:

• 350g gluten free self-raising flour (I use Doves Farm ~no soya, no milk powders)
• 1 tsp bicarbonate of soda
• 1 1/2 tsp salt
• 1 tbsp sugar
• 350ml rice milk 
• 1 tbsp  lemon juice
• 3 eggs

Method:

Mix the dry ingredients well (sift them if possible) then mix the wet ingredients. Combine both and pour the dough on a 2lb baking loaf. Bake for 50 minutes in a preheated oven at 180C.

Enjoy!

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