tag:blogger.com,1999:blog-67982017587118875122024-02-07T11:28:23.611+08:00lo fodmap hilowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-6798201758711887512.post-32377814093200849062022-03-05T22:17:00.000+08:002022-03-05T22:17:33.613+08:00hungarian style beef stew<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>this low fodmap reworking of my favourite beef stew has evolved over the last 2 years, in my kitchen. i now call it my default beef stew because of its simplicity and short ingredient list. it looks like goulash and marhaporkolt and the recipe is pretty close to both but has no onions, garlic, tomatoes or green peppers.<br />
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onions, garlic and green peppers, because they are no-nos for hubby. the tomatoes are gone as one day, i had begun cooking it before i realised we were out of tomato paste, but i just kept on going instead of stopping to go buy tomato paste. it looked less rosy, but tasted just as good, so...<br />
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it's difficult to believe how delicious this is, if you're used to cooking it with onions and garlic, until you taste it. you will not miss the alliums, trust me. i used to think nothing good could come out of a pan, without onions or garlic.<br />
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a bowl of this makes a satisfying light meal on its own, if you want to ease up on the carbs. if you prefer something more substantial or need to stretch it out to feed more people, serve it with buttered brown rice, wheat-free pasta, your favourite bread, or these <a href="http://lofodmaphi.blogspot.sg/2016/08/brown-rice-and-oat-flat-bread.html">wheat-free flat breads</a>.<br />
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makes 4 - 6 servings<br />
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marinated beef<br />
<br />
1.2 kgs chuck tender, cut into 1-inch cubes<br />
5 tablespoons brown rice flour<br />
2 teaspoons smoked paprika<br />
1 1/2 teaspoons ground black pepper<br />
1 teaspoon dried mixed herbs (mine has oregano, basil, thyme, rosemary and marjoram)<br />
2 tablespoons olive oil<br />
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2/3 teaspoon powdered asafoetida (make sure it's wheat-free)<br />
1/2 cup dry white wine<br />
10 cups onion and garlic free beef or chicken stock (or water)<br />
8 smallish potatoes, peel and quarter<br />
3 medium carrots, peel and cut into chunks equal to potato quarters<br />
10 radishes, halve<br />
1 1/2 teaspoons salt (adjust - more if you used water, less if you used stock)<br />
2 tablespoons coarsely chopped parsley<br />
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<ul>
<li>combine marinated beef ingredients and mix well</li>
<li>set aside for 10 minutes</li>
<li>heat 2-3 tablespoons olive oil until moderately hot</li>
<li>add asafoetida and stir for a minute or so</li>
<li>add marinated beef and stir over high heat for 5 minutes or until brown </li>
<li>pour in wine and stir for another 3 minutes, scraping off brown and crusty bits from pan</li>
<li>add stock, stir and bring to a boil</li>
<li>lower heat, cover partially and simmer until almost tender - 1 1/2 to 2 hours</li>
<li>add potatoes and carrots and continue to simmer until cooked through</li>
<li>add radishes and cook for another 2 - 3 minutes if you like your radishes crunchy or 6-8 minutes if you like them softer</li>
<li>taste and adjust seasoning if necessary</li>
<li>dish out, garnish with parsley and serve</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-8333973782505633762019-07-24T13:23:00.003+08:002022-03-06T10:58:14.349+08:00chocolate glazed baked speculaas doughnuts<div class="separator" style="clear: both; text-align: center;">
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<div><br /></div><div><br /></div><span><a name='more'></a></span><div><br /></div>i must be about the only person on the planet who prefers baked doughnuts to the real, deep fried mccoy. i can appreciate a krispy kreme every now and then, but anything more than a doughnut and a half makes me very sorry, very quickly, that i ever took a bite. the smell of doughnut grease and the way it coats the roof of my mouth, turns my insides to water.<br />
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these are a different story. i can make a plate of them disappear at light speed. hardly any grease, full of multigrain flavour and pillow soft. they smell like christmas and they're covered in dark, velvety chocolate. i actually have to fight hubby for them.<br />
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you don't have to include the spices. i did because i was watching a christmas movie and wishing for snow, in the sweltering mid year heat. next thing i knew, i was spooning cinnamon into my mixing bowl and revelling in the festive aroma wafting out of the oven, when they were almost done.<br />
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i halved my base recipe so we'd look less greedy, but truthfully, i never make less than twice the amount you see below. these are much healthier, but that's not the reason hubby no longer looks at regular, sugary, deep fried, white wheat doughnuts. you know what? make that the only <i>two</i> people on the planet who prefer baked doughnuts, to the real, deep fried mccoy.<br />
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makes 9 or 10 doughnuts<br />
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dry<br />
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1/2 cup (50 g/2 oz) buckwheat flour<br />
1/2 cup (50 g/2 oz) brown rice flour<br />
1/2 cup (50 g/2 oz) oat flour<br />
2 teaspoons baking powder<br />
1/2 teaspoon baking soda<br />
1 teaspoon ground cinnamon<br />
1 teaspoon ground ginger<br />
1/2 teaspoon ground allspice<br />
1/2 ground nutmeg<br />
1/4 teaspoon ground white pepper (optional)<br />
pinch salt<br />
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wet<br />
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3 large ripe bananas, thoroughly mashed<br />
2/3 cup water (or non-dairy or low fodmap nut milk)<br />
3 tablespoons olive oil (or melted butter)<br />
2 tsp vinegar<br />
2 tsp vanilla extract<br />
12 drops stevia<br />
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160 g (5 1/2 oz) semi sweet dark chocolate (60 - 70% cocoa solids)<br />
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<ul>
<li>preheat oven at 200 c (400 f)</li>
<li>whisk together dry ingredients in a large deep bowl</li>
<li>add wet ingredients and gently whisk until smooth</li>
<li>grease a baked doughnut tray</li>
<li>put about 2 tablespoons of batter into each depression</li>
<li>use back of teaspoon to evenly spread and smooth batter into a tidy circle, avoiding the central funnel </li>
<li>put tray in oven and lower temperature to 180 c (350 f)</li>
<li>bake for 15 - 18 minutes or until skewer comes out clean from doughnut</li>
<li>remove from oven and cool on rack then refrigerate</li>
<li>melt chocolate gently over hot water or in a microwave</li>
<li>dip cold doughnuts into chocolate and flick wrist to let excess drip off </li>
<li>place on rack until chocolate sets before serving</li>
</ul>
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notes</div>
<div>
<ul>
<li>eggs are not necessary as the bananas and oat flour act as binders</li>
<li>the batter should be thick and scoopable</li>
<li>a runny batter will yield flatter, less fluffy doughnuts</li>
<li>chilling the doughnuts before dipping in chocolate makes the chocolate set faster and prevents messy drips</li>
<li>if you don't like the pronounced flavour of buckwheat, replace the buckwheat flour with an equal amount of brown rice flour</li>
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<span><!--more--></span><span><!--more--></span><span><!--more--></span>lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-62548183309237983842016-09-09T23:32:00.000+08:002016-09-09T23:37:58.808+08:00turmeric ginger and pandan latte<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>turmeric has, for millennia, been revered in India and south-east asia as a spice, fabric dye, food colouring, medicine, health tonic and beauty aid. asian women use it topically to heal and beautify their skin. it's indispensable in traditional post-natal care in indonesia, to hasten the healing and tightening of the traumatised birth canal, and help women regain their pre-pregnancy figures.<br />
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newer studies are beginning to reveal the astonishing, myriad benefits of turmeric, including preventing the formation of carcinogenic HCA on grilled meat, satay being a staggeringly delicious case in point. no small thing that, for a foodie.<br />
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you know turmeric as the curry spice that's seriously good for you, right? but did you know how delicious it can be, as a star ingredient? this is so good, i guzzle it steaming hot, in a hefty, huggable mug, cold in a tall frosty glass, or sip it, pinky sticking out, from a dainty bone china teacup. i love it first thing in the morning, while deciding on breakfast, last thing at night, in bed, with my favourite book, or any time in between.<br />
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i've been downing turmeric concoctions since the age of 13, at my mum's urging, while she had in turn, been drinking them at her mother's insistence, from the onset of puberty, as a general health, beauty and uterine tonic. in some asian communities, cocktails of fresh turmeric with raw egg yolks and honey are believed to make skinny lasses blossom into voluptuous womanhood, while turmeric and tamarind are said to turn chubby girls into lithe beauties.<br />
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it seems there's nothing this miraculous, golden root cannot do.<br />
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makes 4 cups<br />
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blended milk</div>
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<br /></div>
<div>
4 cups low fodmap plant milk (rice, oat, sunflower seed or macadamia nut milk)</div>
<div>
5 cm (2 in) length fresh turmeric root, peeled and thickly sliced</div>
<div>
2.5 cm(1 in) length fresh ginger root, peeled and thickly sliced</div>
<div>
1/2 teaspoon crushed black peppercorns<br />
a pinch of salt</div>
<div>
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<div>
4 pandan leaves, washed and knotted into 2 bundles</div>
<div>
4 teaspoons maple syrup or 8 - 12 drops stevia</div>
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<div>
<ul>
<li>put blended milk ingredients into blender and blitz until very smooth</li>
<li>filter milk through clean muslin or double layers of cheesecloth, into a saucepan</li>
<li>discard residue in muslin</li>
<li>add pandan leaves and sweetener of choice into milk in saucepan</li>
<li>heat milk very gently over low heat for 10 minutes or until it reaches a steady simmer </li>
<li>turn off heat, cover pot and leave to infuse for 15 more minutes</li>
<li>when ready to serve, heat again to desired temperature, but do not let it boil</li>
<li>discard pandan leaves and pour into cups</li>
<li>if you like a frothy head, briskly whisk latte in the pan before pouring into cups</li>
</ul>
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notes</div>
<div>
<ul>
<li>if you cannot find fresh pandan, don't use frozen leaves or pandan flavouring as they are a far cry from the real thing</li>
<li>substitute instead with 1 bashed fresh lemongrass stalk, or a vanilla pod, or 1 teaspoon vanilla extract or 1 cinnamon stick</li>
<li>a combination of fresh lemongrass and vanilla is in fact a better substitute for pandan leaves</li>
<li>instead of serving hot, cool latte after infusing for 15 minutes then refrigerate and serve cold on its own or as the liquid component in a smoothie</li>
<li>if you have a high speed blender and the mixture is very smooth, you may want to skip filtering the milk</li>
</ul>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-26221777813406438392016-09-05T11:38:00.000+08:002016-09-09T12:02:03.694+08:00low fodmap tofu and vegetable korma<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>unlike hubs, who missed sliced bread above all else, when we started eating low fodmap, i missed curries. ever tried to cook curry without an onion? i used to think it would be easier to make coffee without water. fast forward almost 2 years and i now knock curries out of my kitchen like a batsman at a cricket game. almost any curry can go low fodmap and still taste as good, with a few crafty tweaks.<br />
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so... i've been getting my curry fixes on a regular basis, but last week, i was seized by a specific craving for matar paneer so intense, i just grabbed my pan and started rummaging through the veggie bin and spice drawer, determined to turn whatever i found, into my favourite vegetarian curry. never mind that i have no clue how to make or even, where to buy, paneer. never mind that paneer is sky-high in fodmaps.<br />
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<br />
all viable ingredients were mobilised, blitzed, chopped and thrown into the pan. what came out of the frenzied flurry of peeler, blender, knife and scorching flame was this slightly confused but completely delicious hodge podge of colour and spice, which I will gladly make again.<br />
<br />
it's quite a large amount, but is so moreish, you will be glad there's enough to eat over 2 or 3 days. i had it over brown rice, inside flat bread and just by the forkful, cold from the fridge, one night, when the post midnight munchies struck. i opened the lid, inhaled and all thought of stoves and how to light them, just flew out of my head. i can't even remember how the fork got there...<br />
<br />
<br />
makes 6 - 8 servings<br />
<br />
spice paste<br />
<br />
2 large stalks spring onions (use only the green tops) thickly sliced<br />
3 cm (1 1/4 in) length ginger, peeled and thickly sliced<br />
3 large red chillies (i leave the seeds in)<br />
3 cm (1 1/4 in) fresh turmeric, peeled and thickly sliced<br />
1/3 cup hulled raw sunflower seeds<br />
<br />
1 teaspoon black (brown?) mustard seeds<br />
2 cinnamon sticks (each about 4 cm/1 1/2 in long)<br />
1/2 teaspoon wheat-free asafoetida powder (hing/perungayam)<br />
<br />
2 tablespoons coriander powder<br />
1/2 teaspoon black pepper powder<br />
1/2 teaspoon white pepper powder<br />
1/2 teaspoon cumin powder<br />
<br />
1 medium sized aubergine (brinjal/eggplant/terong) cut into largish chunks<br />
1 cup water<br />
30 grape or cherry tomatoes, halved (reserve a few for garnishing)<br />
4 small (about 5 cm/2 in) squares firm pre-fried tofu, cut into largish squares<br />
300g (10 1/2 oz) baby or Chinese spinach (leaves and stems)<br />
2 cups frozen baby green peas<br />
2 teaspoons salt (or to taste)<br />
2 tablespoons chopped coriander<br />
<br />
<br />
<ul>
<li>put all spice paste ingredients into blender and blitz into a fine paste</li>
<li>heat about 5 tablespoons oil in a deep pan</li>
<li>when moderately hot, add mustard seeds and cinnamon</li>
<li>stir until mustard seeds pop</li>
<li>stir in asafoetida</li>
<li>add spice paste and cook stirring, until fragrant and oil and paste separate</li>
<li>stir in coriander, pepper and cumin powders</li>
<li>cook for 2 minutes until very fragrant</li>
<li>add aubergine, stir then pour in water and bring to the boil</li>
<li>cover and simmer for 3 minutes</li>
<li>add tomatoes and tofu squares, cover and cook until aubergine and tomatoes are tender but not mushy</li>
<li>add spinach, peas and salt</li>
<li>stir thoroughly taking care not to break tofu squares</li>
<li>when spinach and peas deepen in colour, turn off heat and dish out</li>
<li>garnish with chopped coriander and reserved tomatoes before serving</li>
</ul>
<div>
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<div>
notes</div>
<div>
<ul>
<li>chinese spinach (puay leng) is very tender, cooks much faster than regular spinach and is cheaper than baby spinach</li>
<li>regular spinach stems need peeling as they are very fibrous, and a longer cooking time than baby or chinese spinach</li>
<li>sunflower seeds can be replaced with macadamias or any low fodmap nut</li>
</ul>
</div>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-86465259975283398542016-08-31T13:58:00.000+08:002016-08-31T14:07:14.878+08:00berry banana oat breakfast parfait<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>what do you call a smoothie you slurp up with a spoon? i've seen these all over the internet, referred to as smoothie bowls but i think a breakfast parfait sounds much more tempting. like my <a href="http://lofodmaphi.blogspot.sg/2016/08/polka-dot-sunshine-smoothie.html">polka dot sunshine smoothie</a>, this tall drink of deliciousness was inspired by david frankiel's and luise vindahl's "grab & go blackberry oats" from their delightful book <i>green kitchen smoothies</i>.<br />
<br />
it bears absolutely no resemblance to anything even approaching health food and looks as lush and decadent as any dripping-with-chocolate-and-sin treat. if "healthy" hooked up with "delicious", this would be their irresistible love child.<br />
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<br />
<br />
makes 1 large or 2 smaller servings<br />
<br />
overnight oats<br />
<a href="https://www.blogger.com/"></a><span id="goog_2062777147"></span><span id="goog_2062777148"></span><br />
4 tablespoons rolled oats<br />
1 tablespoon oat bran<br />
2 tablespoons chia seeds<br />
11/2 cups <a href="http://lofodmaphi.blogspot.sg/2016/07/cold-brewed-green-tea.html">cold brewed green tea</a> (or use water)<br />
<br />
berry smoothie<br />
<br />
1/2 cup frozen blueberries<br />
1/2 cup frozen strawberry chunks<br />
1 cup low fodmap plant milk (rice, macadamia, sesame or oat milk)<br />
6 drops stevia or 3 teaspoons lucuma powder (both optional)<br />
<br />
garnishes<br />
<br />
1 large banana, slice thinly, divided<br />
extra blueberries<br />
extra strawberry chunks<br />
1-2 tablespoons chopped or broken walnuts, pecans or macadamia nuts<br />
dash of cinnamon<br />
<br />
<ul>
<li>put all overnight oats ingredients into a container and stir well</li>
<li>cover container and chill overnight</li>
<li>put all berry smoothie ingredients into blender and process until smooth</li>
<li>lay most of the banana slices along the inner side of a see through bowl, wide mouthed jar or glass, reserving a few for the topping</li>
<li>stir the overnight oats mixture until pourable and pour carefully over the banana slices in bowl or jar</li>
<li>top with the berry slush</li>
<li>garnish with berries, remaining banana slices, nuts and cinnamon</li>
<li>serve immediately</li>
</ul>
<div>
notes</div>
<div>
<ul>
<li>lucuma powder is made from powdered dehydrated lucuma fruit which comes from Peru</li>
<li>it is a nutrient dense fine yellow powder and adds a subtle sweetness reminiscent of bananas and maple syrup</li>
</ul>
</div>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-47265533185582025882016-08-26T12:04:00.002+08:002016-08-26T18:58:01.591+08:00chicken stew for a hangover<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>i can never tire of my grandmother's chicken stew, which i ate just about every week, growing up. it was nothing fancy, just everyday ingredients and her good, honest cooking.<br />
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words like "provenance", "whole foods" or "unprocessed" were not part of her culinary lexicon, but if she didn't recognise an ingredient or couldn't pronounce its name, it was not allowed in her kitchen.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4baQcU2Z-M8bgCkw-1gvrPGjZsuiuGn7hr4bRtOOdSDC7am8QH6KHElk55LF_CjcvbDqqzNpJNmzCj_Ute422VRDHQPwNn-a0yIfvoX3_Ia3RjNZ680ac5dB15lHYNpcT7fGPEwqkZza5/s1600/chicken+stew+for+a+hangover+veggie+colander.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4baQcU2Z-M8bgCkw-1gvrPGjZsuiuGn7hr4bRtOOdSDC7am8QH6KHElk55LF_CjcvbDqqzNpJNmzCj_Ute422VRDHQPwNn-a0yIfvoX3_Ia3RjNZ680ac5dB15lHYNpcT7fGPEwqkZza5/s1600/chicken+stew+for+a+hangover+veggie+colander.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the hodge podge i often find in my veggie bin </td></tr>
</tbody></table>
<br />
this is my low fodmap spin on her simple but gloriously fragrant stew, as i can't envision a life without it. there was lots of leftover rotisserie chicken in the fridge. in the veggie bin, a little of this, a little of that. i was nursing a slight hangover after a very indulgent meal with good friends, the day before and wanted an easy but bolstering and colourful dinner to dispel the post alcohol blahs. <br />
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my mind kept going back to my grandmother's tarnished and battered pot, simmering away on her kerosene stove and scenting the whole house with comfort and warmth. this is what eventually came out of <i>my</i> pot.<br />
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it's the simplest of meals, but the best things in life, usually are.<br />
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<br />
<br />
makes 4 - 6 servings<br />
<br />
2 -3 cinnamon sticks, each about 5 cm (2 in)<br />
6 -8 cloves<br />
1/2 - 2/3 teaspoon asafoetida<br />
3 small carrots, peel and cut into chunks<br />
12 new potatoes, peel or leave skin on<br />
3 tablespoons brown rice flour<br />
1/2 - 1 teaspoon ground white pepper<br />
1/3 teaspoon ground bay leaves<br />
7 cups water<br />
1 teaspoon chicken or vegetable stock powder (onion and garlic free)<br />
1/2 small japanese (kabocha) pumpkin, peel thickly, discard seeds and pulp, cut into chunks<br />
1/2 small red cabbage, discard core and cut into large pieces<br />
1 1/2 rotisserie chicken, discard skin and cut into chunks<br />
2 teaspoons salt<br />
chopped parsley or sliced spring onion tops to garnish<br />
<br />
<br />
<ul>
<li>heat 3 tablespoons oil in a pot until moderately hot</li>
<li>add the cinnamon sticks, cloves and asafoetida</li>
<li>stir for about 2 minutes, ensuring the asafoetida does not burn</li>
<li>add the carrots and potatoes and stir for about 3 or 4 minutes</li>
<li>add rice flour, ground white pepper and ground bay and stir for 3 minutes or until flour smells nutty</li>
<li>pour in water and add stock powder</li>
<li>bring to a boil then lower heat and simmer until carrots and potatoes are almost tender</li>
<li>add pumpkin and simmer for 5 minutes</li>
<li>add cabbage and chicken and stir well</li>
<li>simmer for another 4-5 minutes</li>
<li>add salt to taste</li>
<li>dish out and serve garnished with parsley or spring onion</li>
</ul>
<div>
<br /></div>
<div>
notes</div>
<div>
<ul>
<li>take care not to overcook the pumpkin as it starts to disintegrate after just 10 minutes of cooking</li>
<li>red cabbage and cabbage in general doesn't cause my husband tummy trouble but it tends to be problematic for those with digestive issues, so if you are sensitive to it, just omit from the recipe</li>
<li>japanese or kabocha pumpkin is low in fodmaps, while regular pumpkin is moderate - high in fodmaps, depending on the serving size</li>
</ul>
</div>
<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-22228669099008951102016-08-23T12:25:00.000+08:002016-08-23T13:51:39.422+08:00wheat-free pecan cookie squares<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>these ridiculously simple, scrumptious cookie squares are adapted from elizabeth barbone's "<a href="http://www.glutenfreebaking.com/wnyt-almond-flour-cookies/">the world's easiest cookies</a>" recipe. i tweaked them to up their protein content, make them humidity proof and low fodmap. they're crisp on top, fudgy and chewy inside, with the subtle, smoky sweetness of maple syrup.<br />
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by the next day, they will go completely chewy, even the crust. hubs loves these with black coffee. i enjoy them most with a green tea latte or vanilla tea and can eat 4 of these in good conscience, knowing they are as good for me, as they are delicious. i love win-win situations, don't you?<br />
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<br />
<br />
makes 16 small squares<br />
<br />
200 g (2 cups/7 oz) pecans<br />
3 rounded (not heaped!) tablespoons pea protein powder<br />
1 teaspoon baking powder<br />
pinch salt<br />
100 g (1/2 cup/3 1/2 oz) maple syrup<br />
3 teaspoons vanilla extract<br />
<br />
<br />
<ul>
<li>preheat oven at 170 c (340 f)</li>
<li>line an 18 cm (7 in) square baking tray with non-stick baking or parchment paper ensuring there is sufficient overhang to lift up and out of the tray</li>
<li>process pecans, protein powder, baking powder and salt together in a food processor or coffee grinder (in 2 batches) until the texture of fine sand</li>
<li>transfer to a mixing bowl and stir in maple syrup and vanilla until a soft dough forms</li>
<li>transfer dough to baking tray </li>
<li>pat down gently up to edges and corners of tray and smooth the top</li>
<li>bake for 18 - 20 minutes or until slightly risen and pale gold</li>
<li>cool for 5 minutes then using paper overhang, lift cookie slab out of tray</li>
<li>cool on a wire rack until cold before cutting into squares </li>
</ul>
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<div>
notes</div>
<div>
<ul>
<li>do not overbake these as they contain no other fat except for what's in the pecans, to keep them moist </li>
<li>do not cut whilst hot or the cookies may crack and crumble</li>
<li>cool completely before storing in an airtight container</li>
<li>these taste even better the next day</li>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-40189536846361533492016-08-19T11:47:00.001+08:002016-08-25T14:27:25.897+08:00banana blueberry walnut overnight oats<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>this is my breakfast on most days, when i eat alone. it's quick, easy and sees me through to lunch without an attack of the mid morning munchies. all it takes is a quick mix and stir in a sandwich box which i cover and refrigerate before retiring the night before.<br />
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when i wake up, a delicious, nutritious, hunger-busting breakfast is waiting to be topped with all manner of delights. don't just stick to the suggestions below. if fodmaps are not a problem for you, diced juicy pears or figs are wonderful. raspberries with grated white chocolate and macadamia nuts feel naughty and make this dessert worthy, but remains a healthy combination, if you don't go crazy with the chocolate.<br />
<br />
makes 1 serving<br />
<br />
porridge<br />
<br />
4 tablespoons rolled oats<br />
1 tablespoon oat bran<br />
2/3 -1 cup <a href="http://lofodmaphi.blogspot.sg/2016/07/cold-brewed-green-tea.html">cold brewed green tea</a> or water (more for a thinner porridge)<br />
<br />
<br />
1 medium sized ripe banana, slice<br />
1/2 cup blueberries<br />
2 tablespoons untoasted walnuts<br />
2 teaspoons maple or brown rice syrup or 5 drops stevia<br />
a generous sprinkling of ground cinnamon<br />
<br />
<br />
<ul>
<li>combine porridge ingredients in a container and stir well</li>
<li>cover container and refrigerate overnight</li>
<li>when ready to eat, transfer to a bowl or deep dish</li>
<li>top with sliced banana, blueberries, walnuts, chosen sweetener and cinnamon</li>
<li>enjoy</li>
</ul>
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<div>
notes</div>
<ul>
<li>green tea helps your body burn fat at a heightened rate</li>
<li>cinnamon helps your body zero in on and burn belly fat</li>
<li>for a creamier texture and to increase protein, fibre content and weight loss benefits, add 1 tablespoon chia seeds and additional 1/2 cup liquid to porridge mixture before refrigerating</li>
</ul>
lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-6559439677678408422016-08-16T16:27:00.001+08:002016-08-16T23:52:00.938+08:00low fodmap gluten free cheddar scones <div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>i'm not sure about the difference between biscuits and scones, but i'm so happy with the way these turned out, you can call them whatever you want. my first attempt at making wheat free scones with sorghum and rice flours produced unrisen hockey pucks. a part of me died that day. i thought i would never try making scones again.<br />
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but, after my unexpected success with these amazing <a href="http://lofodmaphi.blogspot.sg/2016/07/blueberry-banana-buckwheat-and-brown.html">buckwheat pancakes</a>, i decided to try the same flour mix for scones. my scone-loving heart is still singing. equal parts brown rice, oat and buckwheat flours is my personal magic formula for the best whole wheat flour replacement i've tried so far. you can just do 2 parts brown rice flour with 1 part oat flour, for a lighter, milder tasting flour that works well for more delicate cakes and baked goods, but i just like the darkness and flavour of buckwheat.<br />
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these have a beautiful rise, a nutty, slightly earthy flavour from the buckwheat, which I love, a crisp crust and a tender, layered crumb. brush the tops with your favourite glaze before baking. i used a mix of melted butter and a fat pinch of smoked paprika because i wanted them to look like george hamilton... and smell like bacon. oink.<br />
<br />
makes 10 two-inch round scones (biscuits??)<br />
<br />
dry<br />
<br />
100 g (3 1/2 oz) brown rice flour<br />
100 g (3 1/2 oz) buckwheat flour<br />
100 g (3 1/2 oz) oat flour<br />
2 teaspoons cream of tartar (powdered tartaric acid, not dairy cream)<br />
1 teaspoon baking soda<br />
big pinch salt<br />
<br />
80 g (2 3/4 oz) very cold firm butter, cubed<br />
60 g (2 oz) grated sharp cheddar<br />
200 ml (6 3/4 fl oz) ice cold water<br />
<br />
your favourite glaze<br />
<br />
<ul>
<li>combine all dry ingredients and sift twice</li>
<li>add butter and use a pastry blender to cut butter into flour mix</li>
<li>stop when butter is still visible in flour coated fine gravel sized bits and pieces throughout the flour</li>
<li>lightly stir in grated cheddar and freeze mixture (in the bowl) for 10 minutes</li>
<li>remove bowl from freezer and pour in all the water</li>
<li>stir water and flour mix together with a fork until a shaggy dough forms</li>
<li>lightly push and form into a dough, without kneading</li>
<li>pat to a thickness of 2 1/5 cm (1 inch) and use a 2 inch round cutter to cut out rounds</li>
<li>place rounds on a lined baking sheet and freeze scones and sheet for 15 minutes</li>
<li>preheat oven at 210 c (410 f) while scones freeze</li>
<li>remove sheet from freezer and place into oven</li>
<li>bake for 8 minutes then lower temperature to 185 c (365 f) </li>
<li>bake another 10 minutes then remove from oven</li>
<li>cool on a rack until warm</li>
<li>split open and serve with butter</li>
</ul>
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notes<br />
<br />
<ul>
<li>i did not use cup measurements for this recipe as scones/biscuits are deceptively difficult to do right and require precise measurements and ratios</li>
<li>a little too much or too little liquid or flour and you will have hockey pucks or misshapen lumps of crumbling dough</li>
<li>stick to weight rather than volume measurements for best results</li>
</ul>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-85580426183029999122016-08-12T13:06:00.001+08:002016-08-13T17:36:16.198+08:00mixed salad with turmeric vinaigrette<div>
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<a name='more'></a>the sharp and flavourful turmeric vinaigrette i dressed this salad with turned out to be the surprise hit of the evening, at dinner. my annoyingly picky 18-year-old liked it so much, he proceeded to douse his plate of pasta with the dressing, though he of course, turned his nose up at the salad. well, all the more for hubby and me. we're like rabbits before a bowl of salad, so this hefty amount was perfect for just the two of us.<br />
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it would easily serve 4 or even 5 (normal) people though, as a side salad. we used slightly less than half the vinaigrette for the entire bowl so you could actually dress twice the amount of salad with this much. i didn't make a smaller amount as it would not have worked in the blender.<br />
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i can imagine this dressing on potato salad, with roast beef or roasted vegetables, avocados, and yes, even pasta, so a little extra hanging around in the fridge... i don't think that's a problem.<br />
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makes 2 - 4 servings</div>
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<div>
1 medium to large carrot, peel and coarsely grate</div>
<div>
250 g (1/2 lb) cherry or grape tomatoes, halved</div>
<div>
1 small head romaine lettuce, wash, drain and tear into bite size pieces</div>
<div>
1/4 cup soaked (8 hours-overnight in salted water) sunflower seeds, drain well </div>
<div>
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<div>
turmeric vinaigrette</div>
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<div>
50 ml (1/4 cup) fragrant sesame oil</div>
<div>
50 ml (1/4 cup) extra virgin olive oil</div>
<div>
50 ml (1/4 cup) apple cider vinegar </div>
<div>
2 cm (3/4 in) length fresh turmeric, peel and slice</div>
<div>
1 1/2 teaspoons nutritional yeast powder </div>
<div>
1 1/2 - 2 teaspoons salt</div>
<div>
1/3 teaspoon ground black pepper (or to taste)</div>
<div>
1/3 teaspoon asafoetida (or to taste)</div>
<div>
1-2 teaspoons maple syrup</div>
<div>
1 bird's eye chilli</div>
<div>
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<div>
<ul>
<li>combine vegetables and sunflower seeds in a large bowl, cover and chill</li>
<li>combine all vinaigrette ingredients in a blender and process until smooth and emulsified</li>
<li>taste and adjust seasoning if necessary (vinaigrette should taste very slightly salty)</li>
<li>transfer vinaigrette to a glass bottle, cap and chill</li>
<li>when ready to serve, drizzle vinaigrette over salad and gently toss</li>
<li>serve as a side with your favourite meal</li>
</ul>
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<div>
notes</div>
<div>
<ul>
<li>nutritional yeast has a rich umami flavour, includes the full spectrum of B vitamins and myriad vitamins, minerals and amino acids</li>
<li>it is inactive yeast, unlike brewer's or baker's yeast, is allowed on the low fodmap diet and is also well tolerated by those battling candida infections</li>
<li>if you don't have it, replace the stated amount with 1 tablespoon wheat free soy sauce</li>
<li>you can use unsoaked sunflower seeds but soaking them in lightly salted water deactivates the nutrient binding phytates they contain and makes them more bioavailable</li>
</ul>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-19446121902450715142016-08-09T01:56:00.000+08:002016-08-10T17:09:12.382+08:00polka dot sunshine smoothie<div class="separator" style="clear: both; text-align: center;">
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<a name='more'></a>my mum asked me where i managed to get passion fruit (it was out of season), when she took a whiff of this beautiful, sunshiny smoothie. i took a sniff and a sip, and true enough, it did smell and taste uncannily like passion fruit puree, the slippery, gel coated chia seeds, adding further to the illusion!<br />
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i was inspired by the goji, mango and turmeric smoothie from <i>green kitchen smoothies </i>by luise vindahl and david frenkiel, a gorgeous book guaranteed to make you play with your blender.<br />
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of course, i had to fiddle with the recipe, to make it low fodmap but i'm very happy with the outcome. the chia seeds dot this sunny looking smoothie, so prettily, hence the name. this is now one of my favourite smoothies. a few drops of stevia or a couple teaspoons maple syrup and the illusion of passion fruit is complete!<br />
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makes 1.1 L (2 tall or 3 regular smoothies)<br />
<br />
2 tablespoons chia seeds<br />
600 ml (3 cups) <a href="http://lofodmaphi.blogspot.sg/2016/07/cold-brewed-green-tea.html">cold brewed green tea</a>, divided<br />
2 navel oranges, peel, cut into chunks and freeze<br />
1/4 of a pineapple, peel, cut into chunks and freeze<br />
2 small carrots, peel, thinly slice or grate<br />
4 cm (1 1/2 in) length fresh turmeric, peel and slice<br />
1/4 - 1/2 teaspoon black peppercorns, crushed<br />
4 or 5 ice cubes if you like it really cold<br />
<br />
<ul>
<li>soak chia seeds in 200 ml (1 cup) of the green tea for 20 minutes, stirring a few times, to prevent clumping</li>
<li>put all the remaining ingredients in blender, including the remaining tea</li>
<li>process to a smooth puree</li>
<li>add the cup of tea and soaked chia seeds and pulse a few times to mix in seeds without pureeing - seeds should still remain whole</li>
<li>pour into glasses and serve immediately</li>
</ul>
<div>
<br /></div>
<div>
notes</div>
<div>
<ul>
<li> fresh turmeric adds an intriguing aroma and flavour, but also has a discernible bite which can take getting used to</li>
<li>reduce the pepper and turmeric for a gentler flavour, but bear in mind these ingredients have powerful anti-inflammatory properties</li>
<li>do not omit the black pepper as it vastly increases your body's ability to absorb curcumin (the active ingredient in turmeric)</li>
<li>if you really don't like black pepper, replace with 2 teaspoons olive oil to improve the bioavailability of the curcumin</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKjfDJt0B7km5tlWI_62evCJd-AzIDZtxzMECWJu0k3pSzkcHgIx5NvKmrbcz7Rcq2hz0ImIkg8rJ4hWo5eZg8oqWM_WglX_DLgRjC97haQZbH-zLc3pOVDruOq0HH36q9DMfSstu463HH/s1600/polka+dot+sunshine+smoothie+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKjfDJt0B7km5tlWI_62evCJd-AzIDZtxzMECWJu0k3pSzkcHgIx5NvKmrbcz7Rcq2hz0ImIkg8rJ4hWo5eZg8oqWM_WglX_DLgRjC97haQZbH-zLc3pOVDruOq0HH36q9DMfSstu463HH/s1600/polka+dot+sunshine+smoothie+5.jpg" /></a></div>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-568134679788810212016-08-05T22:01:00.000+08:002016-08-06T02:44:31.219+08:00brown rice vermicelli with beef and vegetables<div class="separator" style="clear: both; text-align: center;">
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<br />
makes 6 servings<br />
<br />
300 g brown rice vermicelli<br />
<br />
marinated beef<br />
<br />
600 g (1 lb 5 oz) lean sliced stir fry beef<br />
3 tablespoons low sodium wheat free soy sauce or fish sauce<br />
3 tablespoons dry sake<br />
1 tablespoon fragrant sesame oil<br />
1 tsp ground white pepper<br />
<br />
2 tablespoon pure miso paste (no additions like onion, garlic etc)<br />
2/3 teaspoon asafoetida<br />
500 g (1 lb) green beans, top and tail and cut into 1-inch lengths<br />
2 medium to large carrots, peel and coarsely grate<br />
salt to taste (may or may not be necessary - I usually don't add any)<br />
<br />
<br />
<ul>
<li>soak bee hoon in cold water for about 5 minutes or until completely loosened and pliable</li>
<li>combine marinated beef ingredients, mix thoroughly and set aside</li>
<li>drain bee hoon in colander and set aside</li>
<li>heat about 3 tablespoons oil in a large wok or pan until moderately hot</li>
<li>add miso paste and asafoetida and stir for about 2 minutes</li>
<li>add in beef and stir fry over high heat until no longer pink - about 2 minutes</li>
<li>add green beans and stir for a minute or just until green beans deepen in colour</li>
<li>add bee hoon and stir and toss till evenly mixed </li>
<li>stir through grated carrots</li>
<li>taste and add salt if necessary</li>
<li>serve garnished with sliced chillies, coriander leaves or spring onion tops</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-58709474174376042892016-08-02T10:32:00.002+08:002016-08-17T00:23:38.280+08:00brown rice and oat flat bread<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKrteoktgvIlvnwHCdDT7pwZLDm-gp5wJWTVXx25-q-4gzJdHIGvJmiUgZNPq9uTAVSUaqf3Yj_DC1hSpEpUyrit3KE70kqfON2aErIuv_tyDOUqjSXmB84LahXSfomg-BKAAo6Hq0h2y/s1600/flat+bread+top.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKrteoktgvIlvnwHCdDT7pwZLDm-gp5wJWTVXx25-q-4gzJdHIGvJmiUgZNPq9uTAVSUaqf3Yj_DC1hSpEpUyrit3KE70kqfON2aErIuv_tyDOUqjSXmB84LahXSfomg-BKAAo6Hq0h2y/s1600/flat+bread+top.jpg" /></a></div>
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<a name='more'></a>when my husband's gastroenterologist told him that he should go on the low fodmap diet, what hit him hardest was having to give up wheat. he told me one night, with surprising sadness, that the thing he missed most was peanut butter sandwiches. this, after he'd gone for about 5 weeks without touching any form of wheat.<br />
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<br />
it was quite heartbreaking to see a grown man get misty eyed over a peanut butter sandwich. not chocolate fudge cake, not pecan pie, mind you. just a simple, innocuous peanut butter sandwich. i now make sure we always have these, or our favourite <a href="http://lofodmaphi.blogspot.sg/2016/07/whole-grain-low-fodmap-waffles.html">wheat-free walnut waffles</a> for him to slather on peanut butter, whenever the mood strikes. i'm working my way up to a really good wheat free sandwich loaf, then <a href="http://lofodmaphi.blogspot.sg/2016/08/low-fodmap-gluten-free-cheddar-scones.html">wheat free scones</a> that really cut the mustard. you'll know when i get there...<br />
<br />
<br />
makes 8 flat breads<br />
<br />
dry<br />
<br />
1 cup (100 g/3 1/2 oz) brown rice flour<br />
1/2 cup (50 g/ 1 3/4 oz) oat flour<br />
2 heaped tablespoons pea protein powder<br />
1 tsp salt<br />
<br />
wet<br />
<br />
3/4 cup (180 ml/6 fl oz) water<br />
2 tablespoons olive oil<br />
<br />
<br />
<ul>
<li>whisk together all dry ingredients in a mixing bowl</li>
<li>add wet ingredients</li>
<li>mix and knead gently by hand until dough holds together and doesn't stick</li>
<li>cover dough and rest for 30 minutes</li>
<li>divide into 8 balls and roll each ball in oat or rice flour</li>
<li>roll each ball into large saucer sized discs</li>
<li>cook each bread on both sides, in a very lightly oiled pan until lightly browned blistered spots appear</li>
<li>eat as you would chapati, tortilla or carta musica</li>
</ul>
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<div>
notes</div>
<div>
<ul>
<li>these are crisp while hot but soften on cooling</li>
<li>to prevent sogginess, cool them on a cake rack before storing in a ziploc bag or airtight container</li>
<li>pea protein powder is not necessary but it helps bind the dough together and you can never have enough vegetable protein</li>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYJK43ik7mUKFhDb86Bt2OyKKnMhy_zOZuLV9h7SnQX8d160KWBpzb_aQiHYMM-mqLsbTioyUZ3wc4-mg0nZufkUbuwRn9J88zjwbfJmxXEt2emEA1RY4-Up_UJEsvEDwPtxy3LHUjVdGn/s1600/flatbread+in+bag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYJK43ik7mUKFhDb86Bt2OyKKnMhy_zOZuLV9h7SnQX8d160KWBpzb_aQiHYMM-mqLsbTioyUZ3wc4-mg0nZufkUbuwRn9J88zjwbfJmxXEt2emEA1RY4-Up_UJEsvEDwPtxy3LHUjVdGn/s1600/flatbread+in+bag.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">this baggie actually makes my husband's eyes light up when he has the munchies</td></tr>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-36366153073297021252016-07-29T11:05:00.000+08:002016-08-01T13:04:56.373+08:00quick cucumber and carrot kimchi<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmRetK8_rIdGqRD9izmlLq6U-hUMxCNkAUIU-LOFhyuAmuCYijEabM3p9X3bA6PWZOkPBnEHb8HxZ4CfXllrMnizpjXQxKEgTY9T41h0oSNmHmVeoINZ1dynbwCZ7jOxlIh4X01ikf4XA/s1600/quick+kimchi+final+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmRetK8_rIdGqRD9izmlLq6U-hUMxCNkAUIU-LOFhyuAmuCYijEabM3p9X3bA6PWZOkPBnEHb8HxZ4CfXllrMnizpjXQxKEgTY9T41h0oSNmHmVeoINZ1dynbwCZ7jOxlIh4X01ikf4XA/s1600/quick+kimchi+final+1.jpg" /></a></div>
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<a name='more'></a>this zippy relish is ready to eat immediately, unlike traditional kimchi which requires salting and fermenting first. it is not <i>spicy</i>. fruitcake is spicy. this is hot enough to blister the inside of your mouth, if you're unaccustomed to chillies. reduce or omit the bird's eye chillies if just reading this makes your scalp prickle. go for it though, if you want to blast your sinuses clear, or turn your body into a calorie guzzling machine.<br />
<br />
makes 1.2 kg (2 1/2 pounds)<br />
<br />
kimchi paste<br />
<br />
5 large red chillies<br />
8 bird's eye chillies<br />
2 tablespoons roasted brown rice flour<br />
1 very large knob ginger (80 g/3 oz) peeled<br />
2 tablespoons wheat free soy sauce (or fish sauce for a more robust flavour)<br />
1/2 teaspoons asafoetida (or 3 teaspoons garlic infused oil)<br />
1 1/2 teaspoons salt (or to taste)<br />
2 tablespoons fragrant sesame oil<br />
3 tablespoons rice or regular white vinegar<br />
<br />
6 japanese cucumbers, sliced into rounds<br />
2 small(ish) carrots, peeled and coarsely grated<br />
2 - 3 tablespoons toasted sesame seeds<br />
<br />
<br />
<ul>
<li>put all kimchi paste ingredients into blender and blitz to a paste</li>
<li>put vegetables and sesame seeds into a large mixing bowl</li>
<li>pour over the kimchi paste</li>
<li>mix thoroughly, taste and adjust seasoning</li>
<li>keep in clean dry jars and refrigerate</li>
<li>consume within a week</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-86989840602341367372016-07-26T00:10:00.000+08:002016-08-12T15:00:45.517+08:00gooey low fodmap gluten free brownies<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIILpHJYybphET202DmpyyiMjAkdRXrzvEmEoRJLjsJkO3cuPdO7B148dSeMqH3CF-wA8SwFUAKSsqz9Jrn61vDlvXpN45dQgPIY78cBRtksXq9a0qmfovHraDZwQmwZVK5f94skk2gNL1/s1600/lfm+gf+vegan+brownies+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIILpHJYybphET202DmpyyiMjAkdRXrzvEmEoRJLjsJkO3cuPdO7B148dSeMqH3CF-wA8SwFUAKSsqz9Jrn61vDlvXpN45dQgPIY78cBRtksXq9a0qmfovHraDZwQmwZVK5f94skk2gNL1/s1600/lfm+gf+vegan+brownies+5.jpg" /></a></div>
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<a name='more'></a>an egalitarian brownie that's low fodmap, gluten free, vegan and deeply, darkly, deliciously fudgy. because no one should have to go through life without the comfort of a really good brownie.<br />
<br />
<br />
makes 24 squares<br />
<br />
250 g (1 2/3 cups/ 9 oz) 70% dark chocolate chips<br />
200 ml (1 cup/6 1/2 fl oz) olive or macadamia nut oil (or melted butter if non-vegan is ok)<br />
2 large bananas, pureed<br />
70 g (2 1/2 oz/2/3 cup) brown rice flour<br />
30 g (1 oz/1/3 cup) oat flour<br />
1 1/2 tsp baking powder<br />
20 drops stevia<br />
2 tsp vanilla extract (optional)<br />
<br />
<br />
<ul>
<li>preheat oven to 155 c (310 f)</li>
<li>grease a 26 cm (10.5 in) by 18 cm (7 in) baking tray, or line with parchment paper</li>
<li>combine chocolate chips and oil or butter in a large microwave safe bowl and microwave on "High" for 2 minutes</li>
<li>remove from microwave and stir until completely melted and combined</li>
<li>set aside to cool </li>
<li>add remaining ingredients to chocolate and oil mixture</li>
<li>stir gently with a whisk until just combined and pour into tray</li>
<li>bake for 25 - 30 minutes</li>
<li>remove from oven, cool and chill for a few hours to prevent crumbling, before cutting into squares</li>
</ul>
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notes</div>
<div>
<ul>
<li>if you don't have or don't like stevia, replace with 4 tablespoons maple syrup or 6 tablespoons brown rice syrup</li>
<li>if using syrups instead of stevia, add 5 minutes to the baking time</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-59072009175062189792016-07-24T00:15:00.000+08:002016-07-31T17:01:18.853+08:00strawberry kiwi banana and macadamia smoothie<br />
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<br />
<a name='more'></a>makes 800 ml (2 smoothies)<br />
<br />
1 tablespoon chia seeds<br />
1 1/2 cups very cold chilled green tea (or water)<br />
<br />
5 strawberries, halved and frozen<br />
1 kiwifruit, peeled, cut into chunks and frozen<br />
1 small to medium banana, peeled, cut into chunks and frozen<br />
1/4 cup macadamia nut halves<br />
2 heaped tablespoons pea protein powder<br />
3-6 drops stevia<br />
<br />
<ul>
<li>put chia seeds and green tea or water into blender jug and soak for 15 minutes</li>
<li>process until chia seeds are no longer visible</li>
<li>add remaining ingredients and process until very smooth</li>
<li>pour into tall glasses</li>
<li>enjoy</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-72056708820880515102016-07-23T00:15:00.000+08:002016-07-31T16:59:58.390+08:00two-potato and green bean salad with rocket pesto<div class="Body P-1" style="background-color: white; box-sizing: content-box; line-height: 1px; margin-bottom: 12px; text-align: justify; vertical-align: 0px;">
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<a name='more'></a><span class="C-2" style="background-color: transparent; box-sizing: content-box; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px; vertical-align: 0px;">makes 6 servings</span><br />
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<span style="font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">400g (14 oz) sweet potatoes, peel and cut into chunks equal to potato halves</span></div>
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<span class="C-2" style="background-color: transparent; box-sizing: content-box; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px; vertical-align: 0px;">60g (2 oz/2 large handfuls) rocket</span></div>
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<span class="C-2" style="background-color: transparent; box-sizing: content-box; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px; vertical-align: 0px;">1 1/4 teaspoon salt (or to taste)</span><br />
<span style="font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">1/2 teaspoon asafoetida (or 2 teaspoons garlic infused oil)</span><br />
<span class="C-2" style="background-color: transparent; box-sizing: content-box; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px; vertical-align: 0px;">a splash of water if necessary to get your blender blades going</span><br />
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<ul>
<li><span style="background-color: transparent; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">add the new potatoes and sweet potatoes to a pot, top with cold water, add salt and boil until nearly tender </span></li>
<li><span style="background-color: transparent; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">towards the end of cooking add in the green beans and cook until potatoes and sweet potatoes are tender but green beans are still bright green and retain some crunch</span></li>
<li><span style="background-color: transparent; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">drain and set aside to cool until slightly warm</span></li>
<li><span style="background-color: transparent; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">place pesto ingredients into a blender and process to a rough puree</span></li>
<li><span style="background-color: transparent; font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">when ready to serve, gently stir pesto through salad</span></li>
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<ul>
<li><span style="font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">macadamia nuts may be substituted with other low fodmap nuts and seeds like pine nuts (maximum 15 pine nuts per serving) or sunflower seeds (unlimited)</span></li>
<li><span style="font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">rocket leaves may be substituted with baby spinach leaves, watercress tops or sweet basil leaves</span></li>
<li><span style="font-family: "courier new" , "courier" , monospace; font-size: xx-small; line-height: 23px;">though garlic is not allowed on the low fodmap diet, garlic infused oil is as the fructans (oligosaccharides) in garlic are water soluble, but not oil soluble so garlic oil has the delicious flavour of garlic, but not the problematic fructans as they cannot dissolve in oil.</span></li>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-39166011127918030932016-07-22T00:10:00.000+08:002016-07-31T17:11:22.378+08:00raw strawberry and chia seed jam<br />
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<br />
<a name='more'></a>makes 2 1/4 cups raw jam<br />
<br />
2 punnets (500 g/1 lb 2 oz/3 cups) fresh strawberries - divided<br />
4 tablespoons chia seeds<br />
12 drops stevia or to taste<br />
1 - 2 tablespoons lemon juice (only if strawberries are really sweet)<br />
<br />
<br />
<ul>
<li>hull strawberries then thoroughly wash and drain</li>
<li>cut into large chunks</li>
<li>blend half the strawberries to a smooth puree</li>
<li>stir chia seeds straight into the blender and soak in strawberry puree for 30 minutes</li>
<li>blend chia and strawberry mixture until seeds are not visible</li>
<li>add remaining strawberries and pulse to achieve desired texture</li>
<li>add stevia and lemon juice (if using) to taste and pulse twice to mix</li>
<li>pour into clean and dry glass jars</li>
<li>put lids on and refrigerate a few hours or overnight before eating</li>
<li>keep refrigerated and consume within 7 days</li>
</ul>
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notes</div>
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<ul>
<li>for better colour and texture, mash the second half of strawberries with a fork and stir into the blended strawberry puree with a spoon before stirring stevia in with a spoon then proceed according to the recipe</li>
<li>to achieve the colour and clarity of conventional jam, the jam should be cooked over low heat for about 20 minutes then cooled completely and jarred. do note that cooking the jam will greatly reduce its vitamin and enzyme content</li>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-52012363359283573462016-07-21T00:30:00.000+08:002016-08-02T16:57:51.605+08:00blueberry banana buckwheat and brown rice pancakes<div class="separator" style="clear: both; text-align: center;">
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i intended this blog to be just a record of my low fodmap recipes (my memory not being what it was), without nattering on for paragraphs about my life or the recipes. i have to say though, this recipe is the crown jewel of my low fodmap repertoire. i almost cried when I took my first bite and hubs' eyes just glazed over. the tenderness and fluff factor, completely blow away traditional notions of gluten-free flour based food. we no longer miss or crave regular white wheat flour pancakes. we honestly prefer this much healthier and flavourful version. to see how unbelievably soft and fluffy these are, scroll down past the recipe and notes.<br />
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makes 8 four-inch pancakes<br />
<br />
dry<br />
<br />
1/2 cup (50 g/2 oz) buckwheat flour<br />
1/2 cup (50 g/2 oz) brown rice flour<br />
1/2 cup (50 g/2 oz) oat flour<br />
2 teaspoons baking powder<br />
1/2 teaspoon baking soda<br />
pinch salt<br />
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wet<br />
<br />
3 large ripe bananas, thoroughly mashed<br />
2/3 cup water (or non-dairy or low fodmap nut milk)<br />
3 tablespoons olive oil (or melted butter)<br />
2 tsp vinegar<br />
2 tsp vanilla extract<br />
6 drops stevia (optional)<br />
<br />
1/2 cup (80 g/3 oz) blueberries<br />
<br />
<br />
<ul>
<li>whisk together dry ingredients in a large deep bowl</li>
<li>add wet ingredients and whisk until smooth</li>
<li>heat a little oil in a non stick or well seasoned pan and spread with tissue</li>
<li>when moderately hot, pour enough batter on pan to make 4 inch pancakes (I use a large ice cream scoop)</li>
<li>top each pancake with about 12-14 blueberries</li>
<li>when edges of pancakes lighten in colour, flip over gently</li>
<li>over moderate heat, cook for 2 - 3 minutes or until cooked through</li>
<li>repeat till batter is used up</li>
<li>serve warm with butter, maple or brown rice syrup and a sprinkle of cinnamon</li>
</ul>
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<ul>
<li>eggs are not necessary as the bananas and oat flour act as binders</li>
<li>be sure to wipe down pan with oiled tissue before cooking each round, to prevent sticking</li>
<li>the batter should be thick and scoopable</li>
<li>a runny batter will yield flatter, less fluffy pancakes</li>
</ul>
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lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-75366543582260814752016-07-20T11:12:00.001+08:002016-07-31T16:50:01.400+08:00spaghetti and mussels in spicy blender sauce <div class="separator" style="clear: both; text-align: center;">
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<br />
<a name='more'></a>makes 4 servings<br />
<br />
sauce<br />
<br />
1 cup coarsely sliced spring onion (green tops only)<br />
1/2 teaspoon asafoetida (hing)<br />
2 cups (250 g or 9 oz) cherry or grape tomatoes<br />
1 large carrot, thickly sliced<br />
6 bird's eye chillies<br />
1 teaspoon dried mixed italian herbs<br />
1 teaspoon ground black pepper<br />
1 1/2 teaspoon salt<br />
<br />
<br />
454 g (1 pound) precooked blue mussel meat<br />
3 tablespoons regular olive oil<br />
340 g (12 oz) brown rice spaghetti<br />
chopped parsley, cilantro or vietnamese mint<br />
extra virgin olive oil<br />
<br />
<ul>
<li>put all sauce ingredients in blender and process to desired consistency</li>
<li>heat 3 tablespoons regular olive oil in pot and when hot, pour in blended sauce</li>
<li>cook on high heat for about 10 minutes or until desired consistency</li>
<li>stir as necessary to prevent sticking</li>
<li>stir in mussels and simmer for 3-4 minutes</li>
<li>taste and adjust seasoning if necessary</li>
<li>turn off heat and set aside</li>
<li>boil enough water to cook spaghetti according to package instructions</li>
<li>drain and rinse then stir into sauce</li>
<li>serve with chopped herb of choice and a drizzle of extra virgin olive oil</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-44256093358568037552016-07-19T00:51:00.000+08:002016-07-31T16:42:30.055+08:00banana walnut loaf<div class="separator" style="clear: both; text-align: center;">
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<br />
<a name='more'></a>makes a 10-slice loaf<br />
<br />
wet<br />
<br />
4 large ripe bananas, thoroughly mashed<br />
1/2 cup olive oil<br />
1/3 cup maple syrup<br />
2 teaspoons vanilla extract<br />
20 drops stevia<br />
<br />
dry<br />
<br />
150 g (5 oz) brown rice flour<br />
75 g (2 1/2 oz) oat flour<br />
3 1/2 teaspoons baking powder<br />
100 g (3 1/2 oz) small walnut pieces<br />
<br />
<br />
<br />
<ul>
<li>preheat oven at 160 c (320 f)</li>
<li>line loaf tin with non stick baking or parchment paper</li>
<li>combine all wet ingredients in large mixing bowl</li>
<li>whisk together dry ingredients</li>
<li>gently stir dry mixture into banana mixture until well combined but don't overmix</li>
<li>transfer batter to tin and bake for 45 - 60 minutes in centre of oven</li>
<li>test with skewer after 45 minutes</li>
<li>when skewer comes out clean, remove from oven</li>
<li>cool on wire rack until cold</li>
<li>slice with serrated knife and serve</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-88252092558807961802016-07-18T00:30:00.000+08:002016-07-31T16:42:09.418+08:00hot sardine sambal<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoKB6-vyR52-ZjqdvpknXXaBy2W5FdQCC4uW33bsKV2yO_LdkDChb7frh92L8QvY82f-S2efDXUh7pMMN4BKb74dVzCC1d9cADoTsd503YJMOWX9V-4-o_HJb529kKWhsDXVe8jbIRYU64/s1600/sardine+sambal+final.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoKB6-vyR52-ZjqdvpknXXaBy2W5FdQCC4uW33bsKV2yO_LdkDChb7frh92L8QvY82f-S2efDXUh7pMMN4BKb74dVzCC1d9cADoTsd503YJMOWX9V-4-o_HJb529kKWhsDXVe8jbIRYU64/s1600/sardine+sambal+final.jpg" /></a></div>
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<br />
<a name='more'></a>makes 4 servings<br />
<br />
sambal<br />
<br />
12 large red chillies<br />
12 red chilli padi (bird's eye chillies)<br />
2/3 cup sliced spring onion green tops<br />
a little water (about 1/4 - 1/3 cup)<br />
<br />
4 tablespoons oil<br />
2/3 teaspoon turmeric powder<br />
1/2 - 2/3 teaspoon wheat free asafoetida (hing)<br />
1 teaspoon salt (or to taste)<br />
1 1/2 teaspoons white vinegar<br />
2 x 400 g can sardines in tomato sauce or oil (discard sauce or oil)<br />
<br />
<ul>
<li>put all sambal ingredients into blender and process until chilli seeds are crushed</li>
<li>heat oil in wok or pan until moderately hot</li>
<li>stir in turmeric powder and asafoetida </li>
<li>after a few seconds pour in sambal paste and stir over high heat until oil separates from paste</li>
<li>stir in salt and vinegar</li>
<li>add drained sardines and stir gently over medium to low heat until heated through</li>
<li>dish out and serve with brown rice</li>
</ul>
<div>
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<div>
notes</div>
<div>
<ul>
<li>this sambal is very spicy</li>
<li>reduce amount of chilli padi to taste </li>
<li>start with 3 chilli padi if new to spicy food or omit entirely</li>
<li>chilli padi is one of the foods that supposedly activate the <a href="http://www.reveal.co.uk/lifestyle/news/a683679/the-sirtfood-diet-10-things-you-need-to-know.html">sirtuin</a> class of proteins in our bodies to enable supercharged fat burning capabilities and delay aging</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-53961150337088121392016-07-17T01:42:00.000+08:002016-08-29T12:58:28.843+08:00kiwi kale and orange smoothie<div class="separator" style="clear: both; text-align: center;">
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<br />
<a name='more'></a>makes 1 litre (2 1/2 smoothies)<br />
<br />
2 tablespoons chia seeds<br />
2 cups <a href="http://lofodmaphi.blogspot.sg/2016/07/cold-brewed-green-tea.html">cold brewed green tea</a> (or water)<br />
<br />
<br />
2 cups kale (or kai lan) leaves, frozen<br />
2 kiwifruit peeled, cut into chunks and frozen<br />
2 navel oranges, peeled, cut into chunks and frozen<br />
2 tablespoons barley grass juice powder<br />
4-6 drops stevia<br />
<br />
<ul>
<li>put chia seeds and green tea in blender and leave to soak for 15 minutes</li>
<li>process until chia seeds are no longer visible</li>
<li>add remaining ingredients and process until very smooth</li>
<li>pour into tall glasses</li>
<li>enjoy</li>
</ul>
<br />
<br />
<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-20493878638285337802016-07-16T00:10:00.000+08:002016-07-31T16:41:26.401+08:00one pot baked tomato and beef pasta<div class="separator" style="clear: both; text-align: center;">
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<br />
<a name='more'></a>makes 4 - 6 servings<br />
<br />
sauce<br />
<br />
3 tablespoons olive oil<br />
1/2 - 1 teaspoon powdered wheat-free asafoetida (hing)<br />
500 g (17 1/2 oz) ground beef<br />
1 teaspoon ground black pepper<br />
1 1/2 teaspoons dried mixed italian herbs<br />
1 tablespoon capers, chopped<br />
2 x 400 g (14 oz) cans chopped tomatoes with juice<br />
1 1/2 teaspoons salt (or to taste)<br />
<br />
<br />
454 g (1 pound) brown rice shell pasta<br />
chopped parsley (optional)<br />
<br />
<br />
<ul>
<li>preheat oven at 180 c (350 f) </li>
<li>heat olive oil in a fire and oven proof pot till moderately hot</li>
<li>add asafoetida and stir for half a minute</li>
<li>add beef and brown, breaking up lumps</li>
<li>stir in pepper, dried herbs and capers</li>
<li>pour in chopped tomatoes and stir</li>
<li>cook over moderate heat for about 10 minutes, stirring to prevent sticking</li>
<li>salt sauce to taste</li>
<li>add dry pasta to sauce and stir</li>
<li>pour in enough water to just cover pasta and stir well</li>
<li>bake in oven for 20 minutes</li>
<li>remove from oven and leave for 10 minutes</li>
<li>stir gently and serve sprinkled with parsley</li>
</ul>
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<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0tag:blogger.com,1999:blog-6798201758711887512.post-88605238923985270292016-07-15T01:14:00.000+08:002016-07-31T16:41:01.683+08:00berry cinnamon barley grass smoothie<div class="separator" style="clear: both; text-align: center;">
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<br />
<br />
<br />
<a name='more'></a>makes 600 ml (1 1/2 smoothies)<br />
<br />
1 tablespoon chia seeds<br />
1 1/2 cups <a href="http://lofodmaphi.blogspot.sg/2016/07/cold-brewed-green-tea.html">cold brewed green tea</a> (or water)<br />
1/2 cup frozen strawberry halves<br />
1/2 cup frozen blueberries<br />
2 heaping tablespoons pea protein powder (or preferred vegetable protein)<br />
1 tablespoon powdered barley grass juice<br />
1 teaspoon powdered cinnamon<br />
4-6 drops stevia<br />
<br />
<br />
<ul>
<li>put chia seeds and water into blender jug and leave for 15 minutes</li>
<li>blend until chia seeds are no longer visible</li>
<li>add remaining ingredients and blend until very smooth</li>
<li>pour into tall glass</li>
<li>enjoy</li>
</ul>
<br />
<br />
<br />lowfodmapperhttp://www.blogger.com/profile/01449635665159928366noreply@blogger.com0singapore1.0765967983064109 103.8427734375-0.95511120169358921 101.2609864375 3.1083047983064107 106.4245604375