Granola/Toasted muesli

Dying for a breakfast with crunch? Look no further. This recipe can be played around with if need be - just keep the dry and wet ingredients to the same ratio and add or remove extras as required. 

GRANOLA/TOASTED MUESLI

DRY
3 cups rolled oats
1 cup desiccated coconut
WET
1/2 cup coconut oil
1/2 cup honey
1/4 cup raw cacao butter
EXTRAS
1/4 cup shelled pistachios
1 cup macadamias
1/2 cup Brazil nuts, chopped
1/4 cup uncrystallised ginger (sulphite free)

1/4 cup dried goji berries

TOPPING

1/4 cup raw sugar (optional)

1. Combine dry ingredients in a large ovenproof dish 

2. Heat coconut oil, honey and raw cacao butter until melted

3. Combine wet and dry ingredients very well

4. Add extras and combine well

5. Sprinkle sugar evenly over the top and briefly mix through

6. Cook in a moderate oven (180°C/350°F) for 10 minutes. Remove and stir well

7. Return to the oven and check every 5 minutes or so (stirring well each time) until the desired colour is achieved.

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Honey is rated 0 but naturally contains benzoic acid and so may not agree with some people

- Cacao butter (or cocoa butter) is rated 0 but it is noted that it is "mostly well tolerated"

- Ginger is rated 1 - small amounts are well tolerated

- All other ingredients are rated 0 without caveats

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Eat as a cereal, with fruit, sprinkled in a chia pot or by the handful...

🔥 Store what you don't eat in an airtight container. 

🔥 I take mine further than many would like, leaving it in for 25 minutes in total - note the very dark goji berries in the photo. 

🔥 The mixture may continue to cook on the bottom once it has been removed from the oven. Stirring the mixture every now and then as the mixture cools will prevent uneven browning

Creamy celery and sweet potato soup

I make A LOT of soups but this one was particularly lovely. It really is amazing the flavour you can create without salt or stock/broth. For others with gastroparesis - soups are your friend! Anything blended is much less effort for our stomachs to digest. I try to eat soup and/or drink smoothies at least once a day and definitely find it makes a difference for me. 

CREAMY CELERY & SWEET POTATO SOUP

1 medium white onion (white skin, white flesh)

3 large celery stalks 

1 tbsp olive oil (or other tolerated oil)

1/2 tsp sweet paprika (not hot)

1 small golden sweet potato

1/2 cup coconut milk (or other tolerated milk)

1. Finely slice peeled onion and celery

2. Heat oil in a large fry pan

3. Add onion, celery and sweet paprika to the pan and cook on medium heat until onion starts to colour

4. Peel and finely slice sweet potato and add to the pan

5. Add 1 cup of water, cover and cook until sweet potato is tender (around 5 minutes)

6. Blend and return to the pan

7. Add milk and gently reheat 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

Note that olive oil is incompatible for those with salicylate intolerance.

Coconut milk is a good source of selenium.

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip

🔥 Freeze what you don't use on the day. Seal small amounts in mini ziplock bags or in iceblock trays