Ingredients
1 large butternut pumpkin or 2 smaller ones
1/6 bunch of parsley
1 red chili (This makes it quite hot - don't add the chili if this is for people who have a low tolerance for hot food, or if there is a mild tolerance use half of the chili.)
1/2 bunch of spring onion (green tops only for low FODMAP)
Dash of oil (you could use garlic infused olive oil)
500 ml of chicken or vegetable stock - I used Sue Shepherd's low FODMAP stock. (Obviously, use vegetable stock if you are making this vegetarian/vegan.
1 cup of almond milk (you could use coconut or soy if you need it nut free)
1/4 teaspoon paprika
2 pinches of salt - optional
Method
Wash all veggies
Put the parsley, chili and spring onion in the bellini and blitz for 20 seconds starting on speed 5 and going up to speed 7.
Peel and chop up the pumpkin into small cubes.
Add the pumpkin, stock, oil, paprika, salt and almond milk.
Cook on speed 1 at 100 degrees for 30 minutes
Using a tea-towel on top of the lid to prevent any blow out slowly increase the speed from 3-6 - but wait until it has cooled somewhat so you don't accidentally get 2-3 degree burns! Alternatively, leave this step out, and just let it take it's time to break the pumpkin up by stirring.
Cook again on speed 3 at 90 degrees for another 10-30 minutes with the clear top out to allow it to reduce.
Very yummy. If you need to keep protein up add some cooked chicken to the soup when you serve it.
Serve with hot multi-grain toast.
Monday, June 20, 2016
Sunday, June 19, 2016
Sweet Chili Chicken Nuggets
This chicken nuggets need a bit of refinement but if you're game to try now feel free to go ahead, and I'll modify this recipe down the track.
Ingredients
1/4 cup plain GF flour (you can use whole grain if you have it to make these lower GI)
1/2 cup rice crumbs
Pinch of salt
Sprinkle of parsley
*Sprinkle of garlic - Adding garlic here is not Low FODMAP. If you need low FODMAP eliminate this step and use garlic infused olive oil.
1 teaspoon of paprika
1 sprinkle of black pepper
1-2 teaspoons of chili (mine wasn't very strong so you could add more or leave it with less for a non-spicy chicken nugget.
500 grams diced chicken breast (thawed)
1/2 cup Rice Malt Syrup
Oil for frying - if you want low FODMAP use garlic infused olive oil. Otherwise any other cooking oil will work.
Method
Mix all the flour and herbs together in a bowl until all your spices are well mixed in.
Melt your rice malt syrup either in the microwave (faster, but needed to be watched carefully and it started to harden like candy) or in a bain-marie (which will probably work better for this purpose).
As soon as your rice malt syrup is melted roll the chicken nuggets in it and transfer to the flour mix.
Coat in the flour and spice mix then transfer to the frying pan.
Cook immediately on high for about 6 minutes, then turn and cook for about another 4 minutes
As always with chicken check to make sure it is cooked before you eat it so you don't get food poisoning! I usually break open one large piece to check the pink is gone, when I'm thinking they should be ready soon, as you don't want to over cook them either.
Serve with tomato sauce. - make sure it's a low FODMAP option for those who need it. :)
Ingredients
1/4 cup plain GF flour (you can use whole grain if you have it to make these lower GI)
1/2 cup rice crumbs
Pinch of salt
Sprinkle of parsley
*Sprinkle of garlic - Adding garlic here is not Low FODMAP. If you need low FODMAP eliminate this step and use garlic infused olive oil.
1 teaspoon of paprika
1 sprinkle of black pepper
1-2 teaspoons of chili (mine wasn't very strong so you could add more or leave it with less for a non-spicy chicken nugget.
500 grams diced chicken breast (thawed)
1/2 cup Rice Malt Syrup
Oil for frying - if you want low FODMAP use garlic infused olive oil. Otherwise any other cooking oil will work.
Method
Mix all the flour and herbs together in a bowl until all your spices are well mixed in.
Melt your rice malt syrup either in the microwave (faster, but needed to be watched carefully and it started to harden like candy) or in a bain-marie (which will probably work better for this purpose).
As soon as your rice malt syrup is melted roll the chicken nuggets in it and transfer to the flour mix.
Coat in the flour and spice mix then transfer to the frying pan.
Cook immediately on high for about 6 minutes, then turn and cook for about another 4 minutes
As always with chicken check to make sure it is cooked before you eat it so you don't get food poisoning! I usually break open one large piece to check the pink is gone, when I'm thinking they should be ready soon, as you don't want to over cook them either.
Serve with tomato sauce. - make sure it's a low FODMAP option for those who need it. :)
Schnitzels
I used to love eating schnitzels, but after going gluten free I found that it was nearly impossible to find gluten free schnitzels.
A few weeks ago I decided to remedy this by going online and finding something I could modify. And this recipe is the result.
1 cup quinoa flakes
lemon rind of 1 lemon
2 tablespoons of chives (fresh or dried) - if it's fresh dice them finely
2 tablespoons of basil (fresh or dried)
2 tablespoons of psyllium husk for psyllium husk "egg"*
4 tablespoons of boiling water
1/2 cup gf flour
1/2 cup rice crumbs
2-4 cuts of defrosted meat
Method
Boil the kettle
If you are using fresh basil and/or chives chop these finely.
Grate your lemon rind
Thoroughly mix flours in with the spices and lemon rind.
Place meat on a plate/3rd bowl out of the way, but close at hand.
Prepare your frying pan with oil.
In a second bowl add your psyllium husk, and add 4 tablespoons of boiling water mixing constantly with a fork.
As soon as you get a sticky gel consistency add the meat slices and coat with the psyllium mixture.
Immediately transfer to the bowl of spices and flour and coat.
Quickly transfer to frying pan for cooking.
Repeat the coating process for each slice of meat.
The psyllium may become extremely gelled, and if so, add a dash of hot water to it an mix again, then repeat the process.
Fry for approximately 7 minutes on a medium-high setting before turning to the other side for approx 5 minutes to finish it.
Enjoy!
PS for a gluten free gravy use massels lucky 7s or Sue Shepherd's chicken stock with gf cornflour. (I'll try to provide a recipe for that soon.)
A few weeks ago I decided to remedy this by going online and finding something I could modify. And this recipe is the result.
1 cup quinoa flakes
lemon rind of 1 lemon
2 tablespoons of chives (fresh or dried) - if it's fresh dice them finely
2 tablespoons of basil (fresh or dried)
2 tablespoons of psyllium husk for psyllium husk "egg"*
4 tablespoons of boiling water
1/2 cup gf flour
1/2 cup rice crumbs
2-4 cuts of defrosted meat
- for chicken get butterflied chicken breast
- for beef get veal cutlets or a thin cut low fat and gristle meat
Method
Boil the kettle
If you are using fresh basil and/or chives chop these finely.
Grate your lemon rind
Thoroughly mix flours in with the spices and lemon rind.
Place meat on a plate/3rd bowl out of the way, but close at hand.
Prepare your frying pan with oil.
In a second bowl add your psyllium husk, and add 4 tablespoons of boiling water mixing constantly with a fork.
As soon as you get a sticky gel consistency add the meat slices and coat with the psyllium mixture.
Immediately transfer to the bowl of spices and flour and coat.
Quickly transfer to frying pan for cooking.
Repeat the coating process for each slice of meat.
The psyllium may become extremely gelled, and if so, add a dash of hot water to it an mix again, then repeat the process.
Fry for approximately 7 minutes on a medium-high setting before turning to the other side for approx 5 minutes to finish it.
Enjoy!
PS for a gluten free gravy use massels lucky 7s or Sue Shepherd's chicken stock with gf cornflour. (I'll try to provide a recipe for that soon.)
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