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.