Monthly Archives: February 2014

Gluten Free Pasta Salad

Gluten Free Pasta Salad

Before all my food intolerances appeared, I used to take a sandwich to work everyday. White bread, processed margarine, some kind of meat or cheese. It was easy and comforting, with very little planning or thought. But then things got complicated. With no bread or dairy, there was very little left to eat that is portable and requires no heating.

This pasta salad gives me the same comfort as my old processed sandwich without all those nasty ingredients. It can also be made low FODMAP with the right veggies. But here is how I made it:

Recipe
Brown Rice Pasta, enough for two servings
1 Large Carrot
1/3 of a Cucumber
1 Red Pepper
1-2 ribs Celery
1/2 cup Frozen Sweetcorn, Defrosted
1 tbsp Walnut Oil, or any none hydrogenated oil
1/2 Lemon, squeezed

Gluten Free Pasta

Cook the pasta in salted water while you chop the veggies into small chunks. Drain the cooked pasta and toss with the veggies and dress with the lemon and oil.

Leave to cool before dividing into two containers.

Dressing

I like to bulk out pasta with veggies or salad ingredients. Pasta, even gluten free, can be heavy and make you feel weighed down for the afternoon at work. This way you get the comfort of pasta but without feeling as bad. I also find it helpful to take a digestive enzyme capsule about 10 minutes before eating gluten free pasta, but hopefully your digestive system isn’t as bad as mine.

Bowl O' Veggies

As you can see my kitten is a poser. As soon as the camera comes out she is all over it and has to have her face in the photo’s.

Kitten

What kinds of things do you have for lunch? I would love to hear how you have dealt with food intolerances and what kinds of recipes you love.

Curried Lentil, Squash and Apple Stew – Chloe’s Kitchen

Chloe's Kitchen

Any one who knows me will know that I have a LOT of cookbooks. Anyone who knows me even better will know that haven’t tried that many of the recipes. I often flick through the books and find inspiration so it’s not like they are sitting gathering dust, but I should really use them more.

Chloe’s Kitchen is a book that came up on my amazon recommendations. It turns out she won Cupcake Wars using only vegan ingredients which is quite impressive, but I don’t watch the show so have never seen her on it. It’s a good book, full of bright photography and lots of interesting vegan recipes. They aren’t really focused on healthy eating as a lot of the books I own are, but there are some good ideas for entertaining. I would like more photo’s of the food though as some pages just have photo’s of Chloe.

This recipe interested me because it uses apple in a savoury stew. I am a fan of sweet/savoury dishes, especially fruit in main meals. Now if you read my last post, you will be wondering why I have made a dish using apple. And I will tell you why; because I made this dish a while ago and never got around to uploading it! If you do want to make this dish low FODMAP you will need to leave out the apples, lentils, onion and garlic, so you wouldn’t be left with much. You could use the spices, broth and tomato as a base for a squash stew and add in any low FODMAP veggies you like, but this dish as it is is quite high FODMAP.

I digress. This recipe was really tasty with a lovely spiced flavour. The sauce was very thin so I crushed a few of the squash chunks into the side of the pan to thicken it up a bit but it was still quite thin. While I love apple with savoury dishes, it didn’t quite work here for me. This made enough to feed myself and my boyfriend for two days. We had it the first night with a mixture of basmati rice and wild rice, and the second night alone, my boyfriend using some wholewheat tortilla wraps to bulk his out a bit.

Sainsburys rice

I also used kale instead of spinach as that was all I had in. I would make this recipe again but I would reduce the stock more to thicken it up a bit and I would leave out the apple. I would also recommend the book to any vegan or none vegan who likes to make exciting food and doesn’t mind a few extra calories here and there.

Curried Lentil, Apple and Squash Stew

Do you have this book? Have you tried anything from it?

Low FODMAP for IBS

IBS, or Irritable Bowel Syndrome, is a part of so many peoples lives. It can be anything from cramps and trapped wind, to diarrhea and/or constipation. A lot of people will discover certain foods along the way that make the symptoms worse, usually things like dairy, gluten and coffee. But have you cut these out and still have problems? I was eating a healthy diet, filled with fruit and vegetables and my stomach was in knots. But how could this be? I was taking care of myself and felt hopeless that I would never feel better. It wasn’t until I watched a program a few years ago called Food Hospital that I found relief. There was a lady on the show that had such bad pain that she had been hospitalised a couple of times and just really needed help. She was put on a low FODMAP diet, something I had never heard of, and she felt so much better. I didn’t hesitate and jumped right in, amazed by the results.

You can find information on FODMAP’s by typing it in to google. There are a wealth of lists telling you what to enjoy and what to avoid; and I recommend giving it a go if you can relate. One thing I would like to mention is that you will be cutting out a lot of highly nutritious foods which can be a worry. I followed the diet religiously until I felt great and then introduced one thing at a time to see what worked for me. But if it turns out that you can’t stomach broccoli or cabbage, have spinach. If you can’t stomach avocado which is an extremely healthy fat, sub it for nuts and coconut oil. You just have to be smart about it. I am posting this because I got complacent and ate whatever I wanted and I am currently paying the price.

So this is just a vague post on FODMAP but one thing I have switched up to feel better is my smoothies. Recently I posted a green smoothie with mango which is one of the fruits that do a number on me if I have too much per serving, so I have made another smoothie, replacing it with pineapple and adding some coconut oil for flavour and healthy fat. As I mentioned, spinach is an amazing green to include, so if you add kale into your smoothies you can try spinach instead and see if it makes a difference. Other fruits to think about are berries, papaya, melon, banana, orange. It might look restrictive but you really can still enjoy a varied diet.

Here is my Low FODMAP Green Smoothie:

1 Banana
1 Handful Frozen Raw Organic Spinach
1/2 cup Frozen Pineapple Chunks
1 tbsp Raw Organic Coconut Oil
1 cup Filtered Water or Unsweetened Almond Milk or Coconut Water

Blend it all up and enjoy. This is full of nutrients and is a perfect breakfast if you do want to try a few weeks on Low FODMAP just to see if it works for you.

Low FODMAP Smoothie

I recently got interested in 80-10-10 and was wary about the lack of protein and good fats, but everyone doing it looked so ridiculously healthy! But when I looked closer it was all high FODMAP, fructose filled fruits so I won’t be trying that. I have also read a lot about how harmful fructose can be so following low FODMAP is the way I am going, while trying to keep animal products to a minimum. I’m sure my boyfriend thinks I’m incredibly boring always reading and researching health topics but you like what you like!

I would just like to remind you that I am not a nutritionist and just post about things I believe to be true and what I believe has worked for me. If you would like to find out more about FODMAP’s, please feel free to research and make up your own mind.