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. :)
Showing posts with label Refined Sugar Free. Show all posts
Showing posts with label Refined Sugar Free. Show all posts
Sunday, June 19, 2016
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.)
Saturday, May 17, 2014
Upside down Feijoa
Tonight I am at a friend's home and we made some cake for our many allergies.
Ingredients
150 grams of coconut oil
3/6 cup agave nectar/ rice malt syrup/ honey (as 1/3 cup and 1/6 cup)
25 large feijoas, sliced
1 egg or 1 organ egg replacer egg
Juice of 1 lemon or half an orange (lime may also work - but we didn't try it).
1/2 cup pure maple syrup (for IQS diet may try rice malt syrup)
1 1/2 cups gluten free self-raising flour
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground nutmeg
1/2 cup coconut milk
Method
Melt 100 grams of the coconut oil with 1/3 cup agave nectar on a low heat whisking constantly to make a toffee base.
Pour into a medium sized cake tin (we used a spring form)
Place sliced feijoa over the toffee covering the whole base of the cake tin.
Mix the rest of the oil and agave til fluffy
Add the egg replacer/egg, lemon juice (or other citrus) and maple syrup and mix again.
In a separate bowl mix the flour and spices.
Add 1/3 of the flour and spice mix and 1/2 of the coconut milk, mix in well.
Add the second 1/3 of flour and spice mix with the second 1/2 of milk and mix.
Finally add the last of the flour and mix.
Pour over the feijoas.
Put in the oven for approximately 30-40 minutes at 170 C.
Can be served with a yoghurt of choice.
Monday, November 18, 2013
Pineapple Strawberry Mint Sorbet
It's been a hot day, and I cooked up a fabulous pizza for tea, but that was hot too.
While I was outside picking some of my happy greens for my pizza I had this marvellous idea. I could make strawberry mint sorbet. I was trying to think of what other flavours I should include... I have lemons, that could give it a bit of zing. But then I saw the pineapple - yes! Perfect. It was better than I imagined it would be.
Approx 400 grams of frozen strawberries.
1/3 a large pineapple, with the peel cut off
5-6 fresh mint leaves.
Blend for approx 2 minutes on speed 9. Check for no lumps, but otherwise - that's it!
Try not to eat too quickly as it will give you a cold headache. ;) This makes 3-4 serves. I think. Depending on how hot it is, how hungry you are, and your ice cream eating habits. I know males who could have easily eaten the whole lot themselves!
If you don't have a Bellini, Thermomix, Kogan, al, etc. a good blender should do the trick, but be careful that you don't kill it.
While I was outside picking some of my happy greens for my pizza I had this marvellous idea. I could make strawberry mint sorbet. I was trying to think of what other flavours I should include... I have lemons, that could give it a bit of zing. But then I saw the pineapple - yes! Perfect. It was better than I imagined it would be.
Approx 400 grams of frozen strawberries.
1/3 a large pineapple, with the peel cut off
5-6 fresh mint leaves.
Blend for approx 2 minutes on speed 9. Check for no lumps, but otherwise - that's it!
Try not to eat too quickly as it will give you a cold headache. ;) This makes 3-4 serves. I think. Depending on how hot it is, how hungry you are, and your ice cream eating habits. I know males who could have easily eaten the whole lot themselves!
If you don't have a Bellini, Thermomix, Kogan, al, etc. a good blender should do the trick, but be careful that you don't kill it.
Friday, October 25, 2013
Shepherd's Pie
One of my favourite recipes is Shepherd's pie. The normal version has potato and butter and milk and nasty things I can't eat, but this version is amazing and contains none of those things. You can make this using leftovers or you can make it from scratch.
Ingredients:
500gm of mince - preferably lamb
1 onion (finely chopped if using stove, not if using a kitchen aid)
Half a cauliflower
Approx 2.5 kg of other veggies (carrots, peas, beans, cabbage - green or purple, zucchini, eggplant, spinach, broccoli,pumpkin etc.)
Organ veggie gravy
Gluten free beef stock (I use Massels)
Cheese, soy cheese or a nut based replacement cheese
Method:
Preheat oven to 180 degrees
Keeping cauliflower separate, cook vegetables on the stove by either boiling or steaming for approx 15-20 minutes until soft.
If you have a Bellini, Thermomix or Thermochef, etc. you can cook the mince and onion in that on speed 3, heat 90 - 100, with a good dash of water and oil each, for 20 minutes. After about ten minutes add gravy and 2 teaspoons of stock. You can add other flavourings if you like such as garlic, rosemary, or whatever herbs suit your fancy. So easy as it cooks it for you and you don't have to worry about stirring.
On the stove method: cook mince in a pot on a lowish heat with a small dash of oil and/or water. Once it has browned a little, add the herbs, etc and onion. When it is fully cooked add gravy stirring continuously until it has thickened, and then take off the heat.
Assemble veggies into your oven dish in layers. I usually put chunky stuff at the bottom, but really veggies can go in any order or even mixed through except your cauliflower.
Add mince with gravy on top of veggies.
Mash the cauliflower well and add a dash of olive oil to it for texture. You can add salt and pepper to it also or leave that out if you're keeping the salt low.
Add the cauliflower mash to the top and smooth over.
(If you want to freeze it unmade this is the best point to do so)
Put your cheese or fake cheese on, and zip in the oven.
If everything is already hot it will only take a few minutes, but if you have prepared ahead and then stored in the fridge or freezer then it will take 40 minutes in the oven from defrosted. Just check it has heated all the way through.
Delish!
Ingredients:
500gm of mince - preferably lamb
1 onion (finely chopped if using stove, not if using a kitchen aid)
Half a cauliflower
Approx 2.5 kg of other veggies (carrots, peas, beans, cabbage - green or purple, zucchini, eggplant, spinach, broccoli,pumpkin etc.)
Organ veggie gravy
Gluten free beef stock (I use Massels)
Cheese, soy cheese or a nut based replacement cheese
Method:
Preheat oven to 180 degrees
Keeping cauliflower separate, cook vegetables on the stove by either boiling or steaming for approx 15-20 minutes until soft.
If you have a Bellini, Thermomix or Thermochef, etc. you can cook the mince and onion in that on speed 3, heat 90 - 100, with a good dash of water and oil each, for 20 minutes. After about ten minutes add gravy and 2 teaspoons of stock. You can add other flavourings if you like such as garlic, rosemary, or whatever herbs suit your fancy. So easy as it cooks it for you and you don't have to worry about stirring.
On the stove method: cook mince in a pot on a lowish heat with a small dash of oil and/or water. Once it has browned a little, add the herbs, etc and onion. When it is fully cooked add gravy stirring continuously until it has thickened, and then take off the heat.
Assemble veggies into your oven dish in layers. I usually put chunky stuff at the bottom, but really veggies can go in any order or even mixed through except your cauliflower.
Add mince with gravy on top of veggies.
Mash the cauliflower well and add a dash of olive oil to it for texture. You can add salt and pepper to it also or leave that out if you're keeping the salt low.
Add the cauliflower mash to the top and smooth over.
(If you want to freeze it unmade this is the best point to do so)
Put your cheese or fake cheese on, and zip in the oven.
If everything is already hot it will only take a few minutes, but if you have prepared ahead and then stored in the fridge or freezer then it will take 40 minutes in the oven from defrosted. Just check it has heated all the way through.
Delish!
Roast Capsicum and Semi-dried Tomato Dip
This dip is another great starter, and fairly easy if you just buy the ingredients from a jar, however if you had leftover roast capsicum that would also work quite nicely in here.
Ingredients:
1/3 cup roast capsicum
1/3 cup semi-dried tomato
Method:
Blend well with a stick mixer or in a blender.
If you're unsure about it you can sample it at this point to check you are happy with the taste combination.
Serve with crackers or veggie sticks.
Ingredients:
1/3 cup roast capsicum
1/3 cup semi-dried tomato
Method:
Blend well with a stick mixer or in a blender.
If you're unsure about it you can sample it at this point to check you are happy with the taste combination.
Serve with crackers or veggie sticks.
Avocado Dip
This is one of my favourite recipes and very quick and easy:
Ingredients:
One ripe large avocado
One fresh spring Onion
Freshly ground salt and pepper to taste.
Method:
Mash the avocado with a fork, or you can blend it with a stick mixer if you prefer.
Finely chop the spring onion, again this can be pulverised by a stick mixer.
Add salt and pepper to taste.
Serve with crackers, veggie stick or whatever you so desire. The only issue with this is that is disappears so quickly... ;)
Ingredients:
One ripe large avocado
One fresh spring Onion
Freshly ground salt and pepper to taste.
Method:
Mash the avocado with a fork, or you can blend it with a stick mixer if you prefer.
Finely chop the spring onion, again this can be pulverised by a stick mixer.
Add salt and pepper to taste.
Serve with crackers, veggie stick or whatever you so desire. The only issue with this is that is disappears so quickly... ;)
Saturday, August 17, 2013
Quinoa and Chia Seed Porridge
This is my standard breakfast, quinoa and chia seed porridge. It's very yummy, warm, quick to make and just plain fabulous.
I have several variations, so if you're wanting to try it different ways, be brave - it's better with variations!
For one person:
In a bowl place:
1/4 cup rolled quinoa
1 Tablespoon chia seed
1 cup of milk of choice (I like almond milk and coconut milk) or 3/4 cup of water.
Good teaspoon of cinnamon
Fruit to sweeten (1 handful of sultanas, or 1 mashed banana or 1 mashed pear, or stewed apple, etc.) Alternatively you could use honey, agave, stevia or another sweetener.
I prepare that the night before, and leave it in the fridge to soak, as it tastes better this way.
The next morning I pull it out the fridge, and pour it into a small pot. Mix it around well so everything is evenly distributed, and if it's completely absorbed the liquid add a little more so it's slightly runny.
Put it on a very low heat, and check it regularly, but it will probably take around 7 minutes to heat up. DO NOT raise the temperature to make it happen faster. (I usually use this time to clean the kitchen or do some other job, as it will take a few minutes...) Once it has heated it will start bubbling a little. Stir it gently, to make sure it doesn't stick. This may take another 2-3 minutes. (You don't need to stir constantly, give it a stir, leave it for a sec, come back give it another stir...) Once it's a nice porridge consistency, you're done! Take it off the heat and pour into a bowl to eat. Yummy, yummy. Just beware - it's hot.
Variations:
Chuck in a handful of nuts at step 1- almonds or walnuts are nice.
1 Tablespoon of coconut at step 1
You could add 2 teaspoons of Cacao powder for a nice chocolate flavour instead of the cinnamon, but you would want to think carefully about what fruit you matched with it (banana might be nice) and it may need extra sweetener to take off the bitter edge.
I have several variations, so if you're wanting to try it different ways, be brave - it's better with variations!
For one person:
In a bowl place:
1/4 cup rolled quinoa
1 Tablespoon chia seed
1 cup of milk of choice (I like almond milk and coconut milk) or 3/4 cup of water.
Good teaspoon of cinnamon
Fruit to sweeten (1 handful of sultanas, or 1 mashed banana or 1 mashed pear, or stewed apple, etc.) Alternatively you could use honey, agave, stevia or another sweetener.
I prepare that the night before, and leave it in the fridge to soak, as it tastes better this way.
The next morning I pull it out the fridge, and pour it into a small pot. Mix it around well so everything is evenly distributed, and if it's completely absorbed the liquid add a little more so it's slightly runny.
Put it on a very low heat, and check it regularly, but it will probably take around 7 minutes to heat up. DO NOT raise the temperature to make it happen faster. (I usually use this time to clean the kitchen or do some other job, as it will take a few minutes...) Once it has heated it will start bubbling a little. Stir it gently, to make sure it doesn't stick. This may take another 2-3 minutes. (You don't need to stir constantly, give it a stir, leave it for a sec, come back give it another stir...) Once it's a nice porridge consistency, you're done! Take it off the heat and pour into a bowl to eat. Yummy, yummy. Just beware - it's hot.
Variations:
Chuck in a handful of nuts at step 1- almonds or walnuts are nice.
1 Tablespoon of coconut at step 1
You could add 2 teaspoons of Cacao powder for a nice chocolate flavour instead of the cinnamon, but you would want to think carefully about what fruit you matched with it (banana might be nice) and it may need extra sweetener to take off the bitter edge.
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