Thursday, 29 March 2012

Gluten free and Dairy Free Loaf

This is my favorite bread, a moist bread, great for sandwiches.

Ingredients:
  • 225g self-raising gluten free flour
  • 3 tsp gluten free baking powder
  • 275ml rice milk
  • 1 tblsp lemon juice
  • 3 eggs
  • 3 tblsp oil
  • 1/2 tsp salt
Method:

Preheat the oven to 180C. Mix the flour, salt and baking powder in a large bowl. In a separate bowl mix the milk, lemon juice, eggs and oil. Fold the milk mixture into the flour mix. Grease a 1lb loaf tin and pour in the mixture. Bake for 60 minutes. Let it cool in the tin for a few minutes and turn out a wire rack to cool.

meandmyibs2.blogspot.com

Saturday, 24 March 2012

Gluten and Dairy Free Banana Bread

A great way to use up ripe bananas!

Ingredients:
  • 4 ripe bananas
  • 250g gluten free self-raising flour
  • 1 tsp gluten free baking powder
  • 100g caster sugar
  • 125g dairy free margarine
  • 3 eggs, lightly beaten
  • Chopped walnuts (optional)
  • Cinnamon (optional)

Method:

Preheat the oven to 180C. Mash the bananas. Sift the flour and baking powder into another mixing bowl then add the butter. Rub mixture until it looks like breadcrumbs. Add the beaten eggs, caster sugar and bananas and stir together. Pour cake mixture into a greased 900g loaf tin. Bake for 50-60 minutes until risen and golden.

meandmyibs2.blogspot.com

Low FODMAP Frittata

I made a frittata today. It's basically an  omelette with leftovers thrown in it! It's a quick, cheap an easy lunch. I start frying it in the cooker and I finish it in the oven grill. This one had a punnet of cherry tomatoes, leftover boiled baby potatoes, sliced, a handful of fresh spinach and a leftover pork chop finely diced! Anything goes...

meandmyibs2.blogspot.com

Friday, 23 March 2012

Low FODMAP Hungarian Goulash

I don't have a picture for this dish but it's a well tried and tested recipe. I make it in my slow cooker, it's specially handy if you are having people over for dinner. You throw all the ingredients in the slow cooker in the morning and it's ready for dinner time. I don't bother frying or browning the ingredients before tossing them in the slow cooker, I find it makes no different to the taste.

Ingredients:
  • 1kg beef stewing steak
  • 75g seasoned flour
  • 1 big red pepper, deseeded and chopped
  • 2 carrots, peeled and chopped
  • 2 celery sticks, chopped
  • 3 tsp paprika
  • 5 tblsp tomato puree
  • 5 tsp mixed herbs
  • 400ml beef stock
  • 400g tinned tomatoes
  • pinch of grated nutmeg
  • salt and pepper

Method:
Toss the meat in the seasoned flour. Transfer all the ingredients into the slow cooker. Cook for approximately 4 hours on high, 6 on medium, 8 on low.

Dairy Free Rice Pudding

This is an easy pudding to make and so handy for those sugar cravings...

TIP: If you don't have any vanilla rice milk substitute for normal rice milk with 1/2 tsp of vanilla extract.

Ingredients:
  • 1 litre vanilla rice milk
  • 150g rice
  • 90g icing sugar
  • 1 cinnamon stick
  • a pinch of salt
  • slices of lemon and orange peel

Method:

Mix all the ingredients and bring them to the boil. Simmer for 30 minutes or until thick and creamy.


meandmyibs2.blogspot.com

Tuesday, 20 March 2012

Low FODMAP Tomato Soup

Cheap and cheerful!

I made the stock with two chicken stock cubes. I still haven't found onion free stock cubes but they don't seem to upset my stomach too much.

Ingredients:
  • 400g tinned tomatoes
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 2 medium potatoes, chopped
  • 1 tblsp tomato puree
  • 500ml chicken stock
  • 1 tblsp sugar
  • salt and pepper


Method:
Throw all the ingredients into a saucepan and cook for half an hour. Blend in a food processor or with a hand held blender. I like it quite thick but if it's too thick for you add more stock. Enjoy.

meandmyibs2.blogspot.com


Dairy & Gluten Free Fairy Cakes

They are so handy... I make a batch every single week.

Ingredients:

  • 150g gluten free self raising flour
  • 150g caster sugar
  • 150ml vegetable oil
  • 2 eggs
  • 5 tblsp rice milk
  • ½ tsp vanilla extract



Method:
Preheat the oven to 200C/Fan 180C. Beat together all the ingredients in a food processor then add the vanilla extract and mix. Half fill paper cases standing on baking trays. Sprinkle cakes with a little sugar (optional). Bake for 15 minutes.

Variations:
Omit the vanilla extract and add:
1 tsp orange extract
1 tblsp dairy/gluten free chocolate powder or
1 tblsp lemon zest or
1 tblsp orange zest


meandmyibs2.blogspot.com



meandmyibs2.blogspot.com

Friday, 16 March 2012

My FODMAP list

(Last update: 11/02/2014)

FODMAP = Fermentable Oligo-, Di- and Mono-saccharides and Polyols
What's the FODMAP diet about?

The Low FODMAP diet was developed by a research team at the Department of Gastroenterology at Monash University to assist in management of the gastrointestinal  symptoms associated with Irritable Bowel Syndrome (IBS) by restricting foods high in some carbohydrates called FODMAPs.

FODMAPS are molecules found in foods that can be poorly absorbed, or not absorbed at all, in the small intestine resulting in an increased volume of liquid and gas and therefore contributing to the onset of IBS symptoms: abdominal pain, gas and bloating.

Following a low FODMAP diet should result in a decrease in digestive symptoms. But you should use this and other diets as a guide only. This diet can be a bit restrictive and hard to follow at the beginning but you have to remember that it's not a forever diet. You have to work out your individual tolerance (or intolerance) to the FODMAPS. Tolerance to food is supposed to change overtime as your gut bacteria gets back in balance.
Basically you should take off as much as possible FODMAPS from your diet until you are symptom free for a couple of weeks. This could be 2 weeks for some people for others it can take up to 3 months. Then introduce one type of food every fourth day. For example: on the first day a piece of food in lactose, like yogurt, can be tried, and if the next 72 hours no symptoms appear other dairy products can be tried, and waited 72 hours again. Choose challenge foods that only contain one FODMAP (like honey or mango as they only contain excess fructose and not multiple FODMAP's).

The research reveals this diet is beneficial when a registered dietitian helps implement it. I also read in a recent post from Kate Scarlata that the low FODMAP diet has been shown  to reduce beneficial gut bacteria, scientists don't know the implication of following a low FODMAP diet long term. So, do attempt to re-introduce foods when you feel ready.

The FOMAP diet is still being researched and the foods suitable can change from year to year.

For more information on the food lists check these websites from the professionals:

www.ibsfree.net

Kate Scarlata offers a link to those interested in ordering a low FODMAP diet booklet from the Australian researches that came up with it. The money goes to fund further research.

http://www.med.monash.edu.au/cecs/gastro

The Monash University has now an app for androids called: the Monash University LOW FODMAP diet. They also have a smartphone version.

My FODMAP list (from various sources):

FODMAP  FRIENDLY FOODS

FRUIT (1 serving per meal max): 1 medium banana, banana chips<10, blueberry (1 cup), boysenberry (1 cup), canteloupe (1 cup), cherry < 3, clementine, cranberry, coconut, dried shredded coconut<1/4 cup, dragonfruit, durian, grapes, grapefruit<1/2 medium, honeydew melon, kiwi, lemon, lime, lychee <5, mandarin, 1 medium orange, passionfruit, papaya, pineapple (1 cup), pomegranate<1/4 cup seeds or <1/2 small, prickly pear, raspberry, rhubarb (1 cup), rockmelon (cantaloupe), starfruit, strawberry, tangelo, cranberry and orange juice (1 cup).

VEGETABLES: alfalfa, artichoke hearts<1/4 cup, arugula, asparagus <3 spears, aubergine (eggplant), avocado <1/8 cup, bamboo shoots, bean sprouts, beetroot <4 slices, bell peppers, bok choy, broccoli <1/2 cup, Brussel sprouts <1/2 cup, butternut squash <1/4 cup, carrot, celery <1/4 stalk, celeriac, common cabbage, choko, choy sum, courgette (zucchini), cucumber, endive, fennel bulb <1/2 cup, ginger, green beans, green peas <1/3 cup, kale, butter lettuce, nori seaweed, olives, okra 3 pods, pattypan, parsnip, potato, pumpkin<1/4 cup, radish, red bell pepper, rutabaga, savoy cabbage <1 cup, silver beet, snow peas (mangetout) < 10 pods, spinach, spring onion/scallion (green part only), summer squash (yellow), swede, sweetcorn <1/2 cob, sweet potato <1/2 cup, Swiss chard, taro, tomatoes, turnip, water chestnuts, witlof (chicory), yarn.

HERBS: basil, chilli, chives, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme.

GRAINS: gluten free bread or cereal products (check ingredients), corn, rice, oats, polenta, amaranth, arrowroot, buckwheat, millet,  quinoa, sago, sorgum, tapioca. Potato and tortilla chips.

MILK PRODUCTS: lactose free milk, almond milk, coconut milk, coconut cream, oat milk (check for additives), soy milk (some brands are ok, some aren't), lactose free yoghurts, butter substitutes (olive oil), ice cream substitutes (lactose free, sorbet) Butter is listed as suitable in some lists (it's meant to be lactose free).
CHEESES: hard cheeses like Swiss, Parmesan, Gouda, Colby, provolone, cheddar, Edam, Muenster, Monterrey Jack. Also Brie, cammembert, mozzarella and feta.

SWEETENERS: sugar in small quantities (sucrose) other names for it: table sugar, cane sugar, confectioners sugar, naturally milled organic sugar, sugar syrup, cane syrup, bar sugar, beet sugar, berry sugar, caster sugar, cane juice crystals, evaporated milled cane juice, refined sugar, invert sugar. Raw, unmilled, unrefined or darker colours of sugar have not had the molasses removed and have excess fructose, should be avoided on the elimination phase).Glucose, artificial sweeteners not ending in “ol”: aspartame, nutrasweet, stevia, Splenda, saccharine. Golden syrup and maple syrup in small quantities. 
 
NUTS/SEEDS  in moderation (10-15 max or 1-2 TB): almonds<10, 2 TB chia seeds, 1 TB flax, hazelnuts<10, macadamias, peanuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts.
OTHERS: black, green, white teas, espresso coffee, peppermint tea, filtered vinegars (white vinegar, white or red wine vinegar, champagne vinegar, rice or rice wine vinegar, balsamic and most flavoured vinegars). Malt vinegar contains gluten. Oil infused with garlic or onion. Firm Tofu and tempeh. Cocoa <3 tsp, carob <2 tsp.  Alcohol: Most wine and beer, vodka and gin (limit to 1 drink).
Condiments & spreads: mustard, pickles or relish<1 tbsp, peanut butter <4 tbsp, vegemite.

HIGH FODMAPS

EXCESS FRUCTOSE (0.2g/serving): Fruit: apple, boysenberry, cherry, mango, nashi, pear, tinned fruit in natural juice, watermelon. Concentrated fruit sources: large serves of fruit, fruit juice, dried fruit. Veg: artichoke, asparagus, sugar snap peas. Sweeteners: fructose, high fructose corn syrup (HFCS), palm sugar, honey, agave syrup, corn syrup, fruisana. HFCS based products like some: BBQ sauce, ketchup, pancake syrup. Alcohol: sherry?, port wine?, rum. Sodas with HFCS. Unfiltered cider vinegar (cloudy) is not appropriate during the elimination phase.

LACTOSE: milk from cows, goats or sheep. Custard, ice cream, cream, yoghurt, evaporated milk, condensed milk, milk powder, margarine. Soft unripened cheeses: cottage, mascarpone, ricotta.

FRUCTANTS/GOS (<0.2g/serving. Breads <0.3/serving): Veg: artichokes, baked beans, black-eyed peas, brussels sprouts, chickpeas (canned chickpeas are allowed 1/4 cup), garlic and salt/powders, leek, lentils, onion, onion & salt/powders, radicchio lettuce, red kidney beans, shallots, spring onion (white part). Soybeans and some soy milk. Grains: Barley, wheat, rye in large amounts, chicory root, dandelion, inulin (added fiber sometimes labeled as chicory root). Fruit: Apple (depends on variety), custard apple, date, fig, grapefruit, nectarine, persimmon, white peaches, watermelon. Nuts: cashews, pistachios. Other: chamomile & fennel tea, instant coffee.

POLYOLSFruit: apple, apricot, blackberry, longon, nashi, nectarine, peach, pear, plum, prune, watermelon. Veg: Cauliflower, mushrooms, pumpkin, snow peas. Sweeteners: sorbitol (420), mannitol (421), isomalt (953) in sugar free mints/gums, cough medicines/drops, maltilol (965), xylitol (967).

Gluten & Dairy Free Soda Bread



This recipe is easy and gives good results but don't expect it to be like normal bread. It does have a very different texture.

Ingredients:
  • 500g gluten free self-raising flour
  • ¼ tsp salt
  • 2 tbsps baking powder
  • 1 tsp vinegar
  • 1 tbsp sunflower oil
  • 500ml rice milk

Method:

In a bowl mix together the flour, salt and baking powder. In a separate bowl mix the milk with the vinegar and oil. Add the milk mixture to the flour. Stir to form a dough. Pour into an oiled 500g/1lb tin. Bake in a preheated oven (180°) for 90 minutes.

meandmyibs2.blogspot.com

Dairy & Gluten Free Cornbread



This is the best recipe for cornbread I have come across. It's from a book I found in my local library called "Gluten free cooking" from Sue Shepherd.

This bread is delicious just out of the oven. It keeps well for about three days and then it becomes a crumbly mess. Don't throw it out, keep it in the freezer for breadcrumbs.

Ingredients:
  • 115g fine rice flour
  • 45g tapioca flour (cornflour works well too)
  • 1 tsp xantham gum (optional, I never use it and it turns out just fine)
  • 3 ½ tsp baking powder
  • 1 tsp salt
  • 1 cup polenta
  • 2 tblsps caster sugar
  • 1 cup rice milk
  • 3 tblsps light olive oil
  • 1 egg, lightly beaten

Method:

Preheat the oven to 220°C. Brush an 11cmx22cm loaf tin with olive oil. Lightly dust with gluten free flour. Sift the flours, xantham gum, baking powder and salt into a large bowl. Add the polenta, castor sugar, milk, olive oil and egg, and mix well. Pour the mixture into the tin and bake for 25-30 minutes or until a skewer comes out clean when inserted into the centre of the loaf. Leave to cool in the tin for 5 minutes, the transfer to a wire rack to cool. Serve at room temperature or place under a grill and toast both sides.

meandmyibs2.blogspot.com


Thursday, 15 March 2012

Potato & Salmon Salad with Creamy Chive & Mustard Dressing


This is a great way to use up leftover potatoes, makes a nice lunch and you have a creamy dressing without using yogurt or cream.

Mix cooked and chilled baby potatoes with smoked salmon cut into strips. Stir in the dressing. Your salad is ready to eat.

Chive & Mustard dressing ingredients:
  • 1 tsp sugar
  • pinch of salt
  • pinch of pepper
  • ½ tsp Dijon mustard
  • 2 heaped tbsp mayonnaise
  • 4 tbsp olive oil
  • 2 tbsp chopped fresh chives
meandmyibs2.blogspot.com



Wednesday, 14 March 2012

Cravings



I had a really hard time with cravings last week. I was very good until the weekend when I had some pork chops coated with a lemon sauce from my local butcher. They tasted delicious but was it worth the suffering afterwards? My stomach got really bloated nearly straight away and continued bloated the following day when I spent the morning in the bathroom. The bloating subsided gradually but it left me feeling tired for nearly three days.

The thing is I thought I was being good... I had being craving take-aways for a few days and this seemed like a good compromise. And yet I have been avoiding anything with coatings and sauces since I started this diet and trying to always make my own. It didn't even have any listed ingredients, what was I thinking? I wasn't I guess, I was feeling better and I didn't feel like watching my diet.

I miss dairy. A lot. I love creamy sauces, cream, yogurts and cheese. Specially cheese. It wasn't so hard when I was eating soya. There are soya substitutes for everything, I could have my creamy sauces, yogurts, custards... By the way soya is in everything! Try and find gluten free breads, cakes or dairy free treats on the supermarket shelves that don't contain soya . Even normal sliced bread has soya flour in it.

I don't want to eat soya just because as a legume is a FODMAP food and can impair digestion but because I have read so much bad press about it. Apparently soya beans are only fit for human consumption in their fermented form and their hormone-like molecules seem to have an adverse effect on children's growth (which makes me wary of giving my son bread containing soya flour but he doesn't like the texture of gluten free bread).

Anyway, I think this weekend I got a little reminder of the reasons why I'm following this diet. I feel better on it.

Easy Dairy Free Hazelnut Pudding



I found last week in my local Tesco new dairy free milks. Two are from Alpro, now they make hazelnut and almond milks. I also found oat milk (by the makers of Rice Dream) but since it contains gluten I'm not sure if I should try it. Then again, I'm able to tolerate small amounts of gluten in soy sauce and worcester sauce... I guess I will have to try it to find out...

I haven't tasted the almond milk yet but the hazelnut milk is lovely. Now I have my coffee with hazelnut milk. Here is a super easy recipe that helps my cravings for cold desserts, you could substitute the hazelnut milk for almond milk.

All you need is:

50gr cornflour
500ml hazelnut milk
5 tablespoons sugar or to taste
4 jelly moulds

And all you need to do is mix the cornflour with a little of the hazelnut milk until it dilutes. Bring to the boil the milk and sugar. When it's just about to boil pour the cornflour and keep stirring until it's nice and thick and lump free. Put the mixture in the jelly moulds and let it cool. Refrigerate and eat!


meandmyibs2.blogspot.com

Sunday, 11 March 2012

Dairy Free & Gluten Free Orange Sponge

There is something you need to know about me. I'm not a great cook. I only cook dishes that are simple, easy and quick. If I can cook it anybody can! In the last couple of years, like so many people out there, I have had to budget my shopping very carefully so I don't use an awful lot of ingredients in my recipes, I try to keep them simple and economical.

Here is a recipe for a quick and easy sponge. Gluten free baking goods don't keep as long as traditional baking goods but I don't worry too much about it, we have a very sweet tooth in my house, cakes disappear fast!

Ingredients:
  • 3 eggs
  • 250g sugar
  • ½ cup of milk
  • ½ cup light olive oil
  • 250g gluten free flour
  • 15g gluten free baking powder
  • zest of 1 lemon and 1 orange

Method:
Preheat the oven to 180°C and grease a deep round cake tin. Mix the milk, eggs, oil, sugar and zests in a food processor for a couple of minutes. In a separate bowl mix the flour with the baking powder and sift. Add the flour until well blended. Pour the mixture into the tin and bake for 40 minutes.

I found this recipe at the back of a baking powder packet. It was really simple and I liked the fact that it used oil instead of butter. The original recipe called for the zest of half an orange but I think it tastes nicer this way.


meandmyibs2.blogspot.com


Saturday, 10 March 2012

Low FODMAP Meatloaf



This recipe couldn't be easier!

Preheat the oven to 180°C. Mix all the ingredients together and place them onto a 1lb loaf tin. Bake for about 50 minutes.

Ingredients:
  • 1 cup of gluten free breadcrumbs
  • 1 beaten egg
  • 450g minced beef
  • 2 celery sticks, grated
  •  1 tablespoon of tomato puree (or 1 tbsp ketchup but check ingredients first)
  • 1 big carrot, grated
  • salt and pepper

If you can tolerate it a dash of Worcester sauce it's always a nice addition. By the way, you will probably end up with a bit of fat swimming in the tin from the mince, just pour it out.

I had this for lunch with a rocket salad and Dijon vinaigrette but it would make a nice dinner with baby potatoes and green beans.

For the Dijon vinaigrette dressing mix:
  • 1 oz. Balsamic vinegar
  • 1 tsp. Dijon mustard
  • 1/8 tsp. Salt
  • 1/8 tsp. Pepper
  • 4 oz. Olive oil

meandmyibs2.blogspot.com


Friday, 9 March 2012

My story


Hi, here is my story.


About eight years ago I was diagnosed with IBS (Irritable Bowel Syndrome) by a GP. No tests were carried out , my symptoms just "sounded like" IBS. I had terrible stomach pains, I was always bloated and forever constipated. So much so that I needed laxatives on a weekly basis which led inevitably to diarrhoea.
I tried going on a wheat free diet; not much improvement. Dairy free diet; tiny bit of improvement. I also tried hypnotherapy which to my surprised helped. I used the IBS Audio Program 100 by Michael Mahoney.
The stomach pains lessened but the other symptoms were still there. Two years after being diagnosed I went to a different GP and he tested me for Celiac disease but the test came back negative.
I was beyond frustration at that point. However I became pregnant soon afterwards and strangely my symptoms disappeared (although along came plenty of other pregnancy related symptoms!) About a year after my son was born IBS was back. I didn't get the stomach pains but the bloatedness, nausea, constant tiredness and headaches were all back.
Five months ago I decided that enough was enough and tried to do something about it. I just don't have the money to go to nutritionists or specialists and I don't have a lot of confidence in GP's regarding this particular issue, so I started researching on the internet and in my local library.
I went on a gluten free diet which helped a lot with my tiredness (I also discovered the term "foggy brain"! I used to tell my husband that I felt as if black heavy clouds were pressing my head...). Then I decided to eliminate dairy from my diet and the nausea diminished but did not go away.
One day watching a TV program I found out about the FODMAP diet. I decided to give it a go. It's been a bit difficult to tell you the truth. Lots of false starts, Christmas happened... I tried to eat lactose free instead of dairy free but I found that it just made me feel worse so I had to go back on the dairy free diet.


What's the FODMAP diet about?
(FODMAPS stands for fermentable oligo-, di-, and monosaccharides and polyols.) FODMAPS are molecules found in foods that can be poorly absorbed, or not absorbed at all, in the small intestine resulting in an increased volume of liquid and gas and therefore contributing to the onset of IBS symptoms: abdominal pain, gas and bloating.
Following a low FODMAP diet should result in a decrease in digestive symptoms. But you should use this and other diets as a guide only. This diet can be a bit restrictive and hard to follow at the beginning but you have to remember that it's not a forever diet. Or at least that's what I tell myself! You have to work out your individual tolerance (or intolerance) to the FODMAPS. The aim is to have a very varied diet while keeping symptoms under control.
Basically you should take off as much as possible FODMAPS from your diet until you are symptom free for a couple of weeks. This could be 2 weeks for some people for others it can take up to 3 months. Then introduce one type of food every fourth day. For example: on the first day a piece of food in lactose, like yogurt, can be tried, and if the next 72 hours no symptoms appear other dairy products can be tried, and waited 72 hours again.
The FODMAP diet is still being researched and the foods suitable can change from year to year. For more information on the food lists check these websites:
....

I have compiled a list of my own based on what I have found online but I am no expert and I would advise you to do your own research.
For me it's working. I'm not reintroducing foods yet but I'm getting closer (and better).


Anyway, I don't want this blog to be just about the FODMAP diet, it just happens to be quite a big part of my life now.
Audio Program for effective IBS Treatment since 1998