Tuesday, 31 July 2012

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.

www.meandmyibs.blogspot.com

Monday, 9 July 2012

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.
www.meandmyibs2.blogspot.com



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!

www.meandmyibs2.blogspot.com

Friday, 6 July 2012

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.

Wednesday, 4 July 2012

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.

www.meandmyibs2.blogspot.com

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.

www.meandmyibs2.blogspot.com

Monday, 2 July 2012

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!

www.meandmyibs2.blogspot.com

www.meandmyibs2.blogspot.com



Low FODMAP Pork and Sweet Potato Curry


This very mild curry tastes so yummy... I made it using leftover pork but you can use chicken or turkey breasts. You could also substitute the sweet potato for ordinary potatoes.

Ingredients:

  • 1 tsp sunflower oil
  • 1 tsp ground turmeric, cumin, coriander
  • ½ tsp ground chilli
  • 600g pork (turkey or chicken), chopped
  • 1x400ml tin chopped tomatoes
  • 300ml chicken stock
  • 200ml coconut milk
  • 200g frozen green beans
  • 1 large sweet potato, cubed

Method:

Fry the spices with the meat for a couple of minutes, add the tinned tomatoes, stock, coconut milk and sweet potato. Bring to the boil for 15 minutes, then add the green beans and cook for a further 5 minutes or until everything is thoroughly cooked.

www.meandmyibs2.blogspot.com