Low FODMAP bread!

Don’t make the same mistake as me, and line the pan…!!

Here’s the initial recipe. I made a few adjustments for fun and because I seriously did not understand the second half of the recipe. #noob.

Ingredients:

  • 1 cup coconut flour
  • 1 cup rice flour
  • 1 cup tapioca flour
  • 1 cup sorghum flour
  • 1cup vital wheat gluten
  • 1 12teaspoons salt
  • 3 cups lukewarm water
  • 1 tablespoon active dry yeast
  • 1 teaspoon vinegar
  • 4 tablespoons vegetable oil
  • 1 egg

Method:

  1. Add yeast and sugar to warm water; set aside.
  2. Sift the four flours and vital wheat gluten into a bowl. Add salt and mix
  3. Beat egg in a small bowl; add vegetable oil and vinegar.
  4. Add water/yeast and egg mixture to flour mix. Mix well. Dough will be very wet and sticky – too wet to knead. (The sorghum flour is more absorbent than the other flours so if you need more water, make sure to pop some more oil in there too.)
  5. Cover and place in a warm spot to rise for about 2 hours. Extra for experts: use a reusable cover like a dinner plate!
  6. About ½ hour before the dough is finished rising, preheat the oven to 200°C.
  7. When the dough is risen, it will be quite wet, but full of air pockets. Transfer the dough to a lined bread tin and cover with tinfoil.
  8. Bake for 25-30 minutes in the middle of the oven. Then remove the cover and bake for 10 minutes more. And then keep baking until a stick comes out clean. Ish.

Delish when it’s still warm with golden syrup 🙂

YUM.

Cheers,

M x

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Low FODMAP Flour

It’s the starch in wheat which causes the problems for a low fodmap diet. Taking the gluten free option, which obviously doesn’t have wheat, can be a solution – except that the binding agent used in a lot of GF food is vegetable gum 412, or guar gum. Guar gum is high fodmap! So all the gluten free breads in my local supermarket, plus my favourite coconut nice cream, as well as the gluten free flour I bought (!!!!!!)… they’ve all got guar gum in them. Therefore, they’re off for at least the next four weeks. Damnit.

I found this article written by a pastry chef about low fodmap flours (it’s worth a read!) and adjusted it for what I could find. I also put some gluten flour in to help it bind. I bought mine from Piko Wholefoods for about $32 all up.

Ingredients:

  • 1 cup White Rice Flour
  • 1 cup Sorghum Flour
  • 1 cup Tapioca Flour/Starch
  • 1 cup Coconut Flour
  • 1 + 1/2 tablespoon Gluten Flour

Instructions:

  1. Sift each of the flours into an airtight container
  2. Put the lid on.
  3. Shakey shakey shake shake
  4. Go crazy!

So far I have made blueberry muffins and blueberry pancakes (I’m on a blueberry buzz obviously) and both were delicious. Just don’t expect it to taste like normal flour! Also I’m pretty sure it’s more absorbent than normal flour so recipes might take a bit of extra liquid.

I’ll keep you posted with what else I put it in and maybe I’ll remember to take photos of my food before just nomming it away!

M x

Beef and Vegetable Stirfry

IMG_20150718_121316~2I found this recipe here, but I have adjusted some of the amounts!
Author: Sue Daoulas
Recipe type: Entree
Prep time:  20 mins
Cook time:  9 mins
Total time:  29 mins
Serves: 4
Ingredients:
  • 500g lean beef, cut into thin strips approximately 2 inches long
  • 1 tablespoons fresh ginger, grated
  • 1 tablespoons fresh chives, chopped
  • 1 teaspoon coarse ground pepper
  • 1 cup fresh green beans, cleaned & trimmed, cut into 2 inch lengths
  • 2 carrots, julienned
  • 6 Brussel sprouts, halved
  • 1 Capsicum, sliced
  • 1 Courgette, sliced
  • 1 tablespoon Gluten free, reduced sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 tablespoons sesame oil
  • 1 tablespoon sesame seeds (optional)
  • 4-8 Chinese chili peppers (optional)
Instructions
  1. Cut the meat and vegetables and set aside.
  2. Grate the ginger and chop the chives and set aside.
  3. Heat sesame oil in wok on high heat.
  4. Add ginger and chives to hot oil. Stir quickly and constantly for 1 minute.
  5. Add beef and pepper and continue to stir quickly and constantly until cooked (approximately 5 minutes).
  6. Remove beef from pan. Try to keep most of the ginger and chives (and chilies if using) in the pan.
  7. Add vegetables to hot pan and stir for 1-2 minutes.
  8. Pour soy sauce and vinegar over vegetables and mix well.
  9. Cover the vegetables, reduce heat to medium, and steam for 8-10 minutes (longer if you want softer vegetables).
  10. Remove lid and return beef to pan, sprinkle with sesame seeds if using, stirring constantly until meat is warm.
  11. Serve immediately over rice, or without rice if you’ve gone overboard on the veges like I did!

Low FODMAP Quiche

This quiche is a modified Alison Holste recipe and it’s easy peasy:

  • 3 eggs
  • 1 cup oat milk
  • 1/2 cup gluten free flour (check out my flour recipe here)
  • 1 tsp baking powder
  • 2 potatoes
  • 1 cup edam cheese, grated
  • 3 streaky bacon rashons, chopped
  • 1 cup broccoli, sliced
  • 6 brussel sprouts
  • 1 carrot, grated
  • 1 courgette, grated

Preheat oven to 200°C, bake.

  1. Chop the potatoes into small chunks, pop them in a microwave safe bowl with a splash of water and cook them in the microwave for 5 mins. Make sure they’re easily punctured with a fork once done.
  2. In a bowl, whisk together eggs and milk. Slowly add flour and baking powder – making it smooth is a bit difficult so give it a good mix to get rid of the lumps.
  3. Throw in all the vegetables including the potato, and the grated cheese. Mix through till all the vegetables are covered.
  4. Tip into a quiche dish and bake for around 30-35 mins. Yum!

I leave mine to cool before slicing it into quarters and transferring it into tupperwares and then into the freezer until required. Just pop it in the microwave at lunch and it’s good to go! The good thing about this is that you can change it up to whatever vegetables you’ve got around, as long as they’re low FODMAP obvs! Get creative and enjoy. M x