Toasted (and popped!) quinoa

Toasted quinoa is a wonderfully versatile food. It can be sprinkled on almost any dinner for some added crunch or eaten on its own as a tasty and healthy snack. Full of protein, quinoa is good for you and also helps to stave off hunger.  

TOASTED (AND POPPED!) QUINOA

1/4 C tri-colour or plain quinoa

1. Cover quinoa with water and leave to soak for one hour

2. Strain quinoa in a sieve and rinse well under the tap

3. Tip strained quinoa into a small, heavy based frying pan and heat on medium-high

4. As the water evaporates, be sure to move the quinoa around with a wooden spoon to prevent burning

5. Once quinoa is dry, continue to cook, shaking the pan regularly 

6. You will hear the quinoa start to pop like little baby kernels of corn. Continue to cook (around 8 minutes in total) until the popping sound has largely subsided

7. Once finished, tip toasted quinoa into a small bowl to stop the cooking process

Enjoy sprinkled on your dinner or straight from the bowl as a healthy snack ❤️

Ingredient information (based on advice by SIGHI)

- Quinoa is rated 0

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 tips!

🔥 This is tri-colour quinoa. Plain quinoa is much easier to pop because the colour change is more easily monitored to prevent overcooking/burning the seeds

🔥 Quinoa is high in oxalates and so won't be an option for some

Toasted peach crumble

There is something lovely and comforting about a warm plate of food. This dessert has warmth, crunch and just enough sweetness to satisfy the strongest craving. Even better, from start to finish it can be in your bowl in under 15 minutes. 

TOASTED PEACH CRUMBLE

1 yellow peach, pitted and sliced

1 tsp pure butter

1 tsp cold pressed virgin coconut oil

1/4 C rolled oats

1 tbsp honey

1 tbsp chopped raw macadamias

3 fresh mint leaves

1. Tip all ingredients except nuts and mint into a small, heavy based frying pan 

2. Heat on medium-high and cook, stirring constantly with a wooden spoon. Every now and then you will need to scrape the honey and oats off the spoon with a knife. Be sure to scrape at the bottom of the pan with the spoon as you stir to keep the oats from sticking

3. Cook for 5-10 minutes, stirring all the while, or until the oats are toasty and brown

4. Throw the macadamias into the pan for the final few minutes of cooking

5. Once the oats are done, add the mint and remove the pan from the heat, stirring the mint through well

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

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 tips!

🔥 The butter can be replaced with another tsp of coconut oil 

🔥 The peach can be replaced with a different fruit 

Warm yoghurt with pear

This dessert is a little different but definitely fits in with my aim of making a small list of foods seem much bigger! As always, apologies to those who are not yet able to tolerate these ingredients. This is definitely a recipe for those of us who have begun to stabilise a little and who are able to tolerate ingredients that are rated 1 on SIGHI (refer below). One benefit yoghurt has for me is that dairy puts me to sleep and so this is my perfect end of day treat. 

WARM YOGHURT WITH PEAR

1 crunchy green pear

1/2 C natural yoghurt (I tolerate this one)

1 tbsp pure macadamia butter (simply ground macadamias)

1 tsp honey

1/2 tsp finely chopped fresh rosemary leaves

1 tsp chia seeds

1. Core pear and cut into bite sized pieces

2. Tip all ingredients into a small saucepan and cook, stirring over low-medium heat for 8-10 minutes, taking care not to boil the mixture

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- Pears and natural yoghurt are rated 1

- All other ingredients are rated 0

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!

🔥 Replace the pear with apple (rated 0) if required

Lettuce and sweet potato soup

It has been a long time since salt has been allowed in my diet and so I was gearing up for the inevitable soup tasting and last step herb adjustment. But it didn't come! This soup was wonderful just as it was. Creamy and sweet, it was hard to believe that this soup is dairy free. I knew purple sweet potatoes were one of my very favourite foods but this soup has cemented them as one of the best ingredients out there. 

LETTUCE & SWEET POTATO SOUP

1/2 C quinoa

2 Tbsp coconut oil (cold pressed & unrefined)

1/2 tsp ground coriander

1 medium white onion, peeled and roughly chopped

1 large clove garlic, peeled and finely chopped

Large purple sweet potato

4 C water

4 C well packed shredded iceberg lettuce leaves (or other tolerated lettuce)

1. Rinse quinoa well. Drain

2. Heat large soup pot on medium and add drained quinoa. Toast, stirring, for around 5 minutes or until slightly browned and aromatic. Tip quinoa into a bowl and set aside

3. Heat oil in the soup pot on medium-high

4. Add ground coriander, onion and garlic. Stir through and cook for a few minutes

5. Meanwhile, peel sweet potato, cut into 1/2 inch slices, then dice. Add to pot and stir through. Cook for 10 minutes, stirring occasionally, or until potato has some good colour

6. Tip in toasted quinoa and stir through

7. Add water, put the lid on and cook for 15 minutes

8. Add lettuce and cook for a few minutes or until quinoa is cooked (it should look like the letter C)

9. Blend in batches, leaving a portion of the soup chunky if you like 

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- Garlic is rated 1 

- All other ingredients are rated 0

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 tips!

🔥 I was lucky enough to source my lettuce straight from our aquaponics set up. I am conscious that it is stronger tasting than store bought iceberg so if you tolerate a stronger tasting lettuce I would use that instead.  

🔥 When you wash the lettuce, if you don't have a salad spinner, wrap the lettuce in a clean tea towel/dish towel/drying up cloth and hang on to all of the ends and sides. Go outside and swing it backwards and forwards and watch the stream of excess water fly out!  

Sweet carrot fry up

This one was much tastier than I thought it would be! Pretty good for something I made up on the fly. 

SWEET CARROT FRY UP

1 tsp olive oil

1/2 tsp ground sweet paprika (not hot or smoked)

1 medium sized clove garlic, finely chopped

1 very large carrot, peeled and diced 

1 stick celery with leaves, diced

2 medium white button mushrooms, trimmed and diced

1/4 C fresh coriander/cilantro leaves

Heaped tsp honey

1. Heat oil, paprika and garlic in a medium sized pan/skillet on high heat

2. Cook, stirring, until spice is fragrant and garlic is golden

3. Add vegetables and cook, stirring, for around 5 minutes. The carrot should still have a little bit of bite and the celery should still have some crunch 

4. Remove pan from heat and quickly stir coriander/cilantro through

5. Tip onto a plate and drizzle with honey

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- Garlic and white button mushrooms are rated 1 

- All other ingredients are rated 0

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 tips!

🔥 Serve with a freshly cooked fillet of chicken

🔥 Wrap and eat vegetables in a flatbread (search the blog for multiple flatbread recipes)

Salad with quick roasted potato

For anybody wondering if an airfryer is worth it, this recipe just might convince you! I actually mixed a good dollop of yoghurt through this but didn't include it in the photo in solidarity with those not able to tolerate dairy. As always, I ate this recipe salt free quite happily but adding a pinch to the potato when coating it in oil would definitely add incredible flavour.

SALAD WITH QUICK ROASTED POTATO

1 medium potato

1 tsp olive oil

Pinch salt

1/2 Lebanese cucumber*

1/2 small red capsicum/bell pepper

2 large iceberg lettuce leaves

 1/4 C fresh coriander/cilantro leaves

1. Peel potato and cut into bite sized pieces. Dry pieces well with paper towel

2. Place in small ovenproof dish and cover with olive oil (and salt if using)

3. Toss with a small spoon to coat

4. Cook in airfryer (or oven) for 15 minutes at 180°C/350°F

5. Meanwhile slice cucumber lengthwise and then lengthwise again (4 long pieces). Dice

6. Trim capsicum/bell pepper and dice

7. Shred lettuce and chop coriander/cilantro leaves roughly

8. Tip all salad ingredients onto a plate and toss together with your hands

9. When potato is cooked (test a piece and cook longer if required) add to salad and toss through

10. If tolerated, stir through some natural yoghurt

Enjoy ❤️

*I am not sure what Lebanese cucumbers are called in other countries! They are the long, thin variety

Ingredient information (based on advice by SIGHI)

- Natural yoghurt (optional ingredient) is rated 1. I only tolerate this one

- All other ingredients are rated 0

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

5 minute toasted oats

I have been craving muesli/granola but it has been ages since I have got around to making a batch. This morning my craving got the better of me and I created this super fast version that is ready in under 5 minutes. To say I am happy right now is an understatement. 

5 MINUTE TOASTED OATS

1/4 C rolled oats

1 Tbsp coconut oil

1 tbsp honey

1/8 C macadamias

Small handful blueberries

1. Tip oats, oil and honey into a small frying pan and cook, stirring on high heat until oil has melted

2. Add macadamias and continue to stir on high heat until oats are toasty and brown

3. Add fruit for the final minute, stirring all the while

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

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 tips!

🔥 Enjoy with natural yoghurt if tolerated. I do well with Jalna whole milk pot set natural yoghurt

🔥 Substitute the blueberries for any other low rated fruit 

Maple ice-cream

This recipe is for those lucky enough to tolerate dairy. This recipe requires an ice-cream maker which is one of my all time favourite appliances. 

MAPLE ICECREAM

1 C pasteurised milk

2/3 C castor/superfine sugar 

1 2/3 C pure cream

1 tbsp pure Maple syrup

1. In a large jug, whisk milk and sugar until sugar has dissolved  

2. Add cream and Maple syrup and stir to combine

3. Tip mixture into ice-cream maker and churn for 40-60 minutes or until very thick

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

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 tips!

🔥 Transfer any uneaten ice-cream into a freezer proof container and freeze immediately

Oat & macadamia breakfast bites

Who misses chocolate? Yes, me too! And by pure fluke, I somehow managed to make these breakfast bites taste as if they have chocolate in the centre. I was so shocked when I tasted them, I had to keep reminding myself that I made them and that they were definitely chocolate free. Even better, apart from the sugar, these are unbelievably healthy and packed with goodness. As per the photo below, I also made these into cookies which are brilliant and crunchy but don't give off the same chocolatey vibe. Make one at a time or a mixture of both! Two recipes in one - you're welcome ❤️

OAT & MACADAMIA BREAKFAST BITES (OR COOKIES!)

4 large medjool dates, pitted and finely chopped

1 tbsp chia seeds

1/4 C boiling water

Dry

1/2 C raw sugar

1 C rolled oats

2 tbsp coconut flour

1 tsp bicarbonate soda/baking soda

Wet

1/2 C macadamia butter

Tbsp pure Maple syrup

1/4 C cold pressed coconut oil, melted

1. In a small bowl, combine chopped dates, chia seeds and boiling water

2. Stir well to combine and scrape mixture down so that the dates and chia seeds are immersed in water

3. Set aside for 10 minutes

4. Tip dry ingredients into a separate medium sized bowl and stir very well to combine

5. Add wet ingredients to a large mixing bowl and stir very well to combine

6. Add date mixture (after its 10 minute soak) and dry ingredients to mixing bowl and combine very well

For breakfast bites

7. Line 16 muffin tin holes with squares of baking/parchment paper and fill each with 1-2 tablespoons of mixture

8. Press mixture down with your fingers so that the centres are slightly lower than the sides

9. Bake at 180°C/350°F for 7 minutes or until browned

10. Remove from oven and leave to cool for 10 minutes in trays. The mixture in the centre will still be very soft

11. Grip corners of paper/parchment and lift bites from trays onto a rack. Cool completely

12. Leaving paper attached, freeze bites in a ziplock or reusable bag

Enjoy straight from the freezer for best texture and chocolatey flavour ❤️

For cookies

7. Line two baking trays/sheets with baking paper/parchment

8. Take heaped tablespoons of mixture and roll them into balls, placing them well spaced apart on trays

9. Flatten balls with the heel of your hand

10. Bake at 180°C/350°F for 6 minutes or until browned

11. Cool on trays until very firm, then carefully move to a rack to cool completely

12. Store in a ziplock or reusable bag

Enjoy fresh or straight from the freezer ❤️

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

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 tips!

🔥 Make sure muffin tin is well lined - any mixture that comes into contact with the tin is likely to stick

🔥 If you only have a 12 hole muffin tin, line a tray/baking sheet and make the other 4-6 as cookies, or simply cook your bites in two batches

🔥 Use desiccated coconut if you don't have coconut flour - simply grind it in a coffee grinder. Be sure to check the package for sulphites etc which are sometimes used in processing

The cookie version - crunchy and delicious
but without the chocolatey flavour

Creamy trout sauce

This recipe had me swooning! A combination of a couple of recipes, this sauce would be equally fabulous with pasta, rice or mixed through a pile of steamed vegetables. 

CREAMY TROUT SAUCE

1 batch red pepper sauce

1/4 batch home-made ricotta

1/2 C cooked trout

1/4 C fresh cilantro/coriander leaves

1. Make red pepper sauce and ricotta

2. Prepare whatever it is you will be eating with the sauce (pasta, rice or vegetables)

3. If using frozen pre-cooked trout, defrost it in the microwave saving the juices

4. Mix all sauce ingredients, including trout juices, stirring until well combined

5. Stir sauce through hot pasta, rice or vegetables

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 but be aware that while trout is rated 0 it must be unbelievably fresh. Can be substituted for another fish if required. 

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 can't eat on the day

Broccoli trout stirfry

Stick with the following story - it has a good ending! I posted about my first trout trial which we brought home from the trout farm and which, on day 1, looked like a success. Unfortunately my symptoms can take a day or two to manifest and so the day after eating the first trout was a very bad one. All of the scary symptoms came out to play - swollen eye, dizziness, pounding headache, intense breathlessness, vision disturbance, palpitations, fatigue etc etc. I was confused as to what had gone wrong given that I put the fish straight in the cooler with ice and had it cooked within hours. When I looked back at the photo I took when I first opened the cooler, I realised that the golden trout (the one I ate first) was sitting near the top and was not completely covered in ice. Convinced that this was the issue (and also desperate to make this fishy experiment work!) I decided to give another trout a go. I was thrilled to find that I did not react to it at all. Lesson learned about taking significantly more ice with us if we are to bring any more trout home from the farm. 

My second trout test led to the purchase of a "chop and flip" aquaponics system for our backyard (pictured below) which I cannot wait to get up and running. The bottom section will house the fish and the top will be where lovely fresh vegetables will grow. The bottom needs to be clad to protect the fish and we still need a couple of pumps so progress will be slow but very worth it. 

This is the best recipe I have created since trialling the trout, which was batch cooked and frozen in portions.

BROCCOLI TROUT STIRFRY

Tbsp pure, cold pressed coconut oil

Medium-Large white onion, peeled and diced

2 C broccoli, diced (including stem!)

1 1/4C red capsicum/sweet red pepper, diced

3/4 C pre-cooked frozen trout

1/2 C freshly cooked or pre-cooked/frozen rice 

1. Heat oil in a large pan on medium-high heat

2. Add onion and cook, stirring until slightly browned

3. Add broccoli and capsicum/sweet red pepper and cook, stirring until broccoli is tender. If pan gets too dry, add a very small splash of water and stir through. Repeat if required. 

4. Zap rice and fish in the microwave for a minute if frozen and add to the pan

5. Stir through and cook for a few minutes or until rice and fish are heated through

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0*

*Trout is rated 0 but must be unbelievably fresh. Can be substituted for another fish if required

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 can't eat on the day

The beginnings of our new
aquaponics system

Rosemary cornbread (gluten free)

This is a lovely cornbread but looks a little messy when cut which is why I decided to bake mine in a mini loaf tin. A mini muffin tin would work just as well! The recipe makes about 24 if cooked this way. 

ROSEMARY CORNBREAD (GLUTEN FREE)

Wet mixture

2 tbsp chia seeds

1 egg yolk

1 tbsp white vinegar

2 tbsp pure Maple syrup

2 1/4 C coconut milk (the drinking kind from a carton)

Dry mixture

1 1/2 C fine polenta/cornmeal

1/2 C quinoa flour

1 tsp cream of tartar

1/2 tsp bicarbonate soda/baking soda

1 tsp sweet paprika (not hot!)

2 tbsp finely chopped fresh rosemary leaves, stripped from the stem

1. In a small bowl, combine chia seeds, yolk, vinegar and Maple syrup. Whisk to combine

2. Add coconut milk and whisk well. Leave to sit for 10 minutes

3. In a separate, larger bowl add all ingredients for the dry mixture and stir together very well 

4. Tip wet mixture into dry mixture and stir gently to combine

5. Line baking dish, deep tray or muffin tins with baking paper/parchment paper and fill with mixture. You don't want the mixture to be more than about an inch deep. If baking in one large dish, the dimensions should be around 7"x 9.5"/18cm x 24cm

6. Bake in a moderate oven (180°C/350°F) - 15 minutes for mini muffins or 30 minutes for a large cornbread

7. Check and return to oven if not firm all over

8. Lift out by the paper and cool on rack, removing the paper gently after 5 minutes

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

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 can't eat on the day. Reheat in the microwave for a short burst and then in the air fryer for about 7 minutes for a gorgeous crispy exterior

🔥 Break cornbread into crumbs and air fry or pan fry for lovely, crunchy breadcrumbs to scatter over soup or vegetables

🔥 Coconut milk can be replaced with any other tolerated milk

🔥 Replace the quinoa flour with plain or wholemeal flour if you prefer

🔥 To keep parchment paper/baking paper in place prior to filling, scrunch it in a ball before laying it into the tray

Chunky celery and mushroom soup

This soup can be blended if a smooth soup is your preference but it is such a lovely experience to eat it chunky! This pairs BRILLIANTLY with my damper (yes, cinnamon and cloves and all!) and made a satisfying and healthy meal which my family also enjoyed.  

CHUNKY CELERY AND MUSHROOM SOUP

1 tbsp cold pressed coconut oil

Medium white onion, peeled, halved and sliced

3 C Celery stalks with leaves attached, chopped into half inch pieces

5 large white button mushrooms, rubbed or peeled, trimmed, halved and thickly sliced

1/2 C Fresh parsley leaves stripped from the stalks & stalks chopped into half inch lengths

1/6 C Fresh thyme leaves, stripped from the stem (discard stems)

1 tsp Ground caraway seeds

2 C water

1 C coconut milk (the drinking kind from a carton)

1. Heat oil in very large saucepan or stockpot

2. Add onion, celery, mushrooms, parsley stalks (not leaves), thyme and ground caraway

3. Cook, stirring on high heat for 10 minutes. Whenever pan gets too dry, splash in a small amount of the water

4. Add the rest of the water and coconut milk

5. Stir through, reduce heat to medium, cover and leave to heat for 5 minutes

6. Chop parsley leaves and stir through

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- White button mushrooms are rated 1

- All other ingredients are rated 0

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 eat on the day in ziplock bags. Sit each bag in a jug to keep it steady as you add the soup 

Roasted Jerusalem artichokes (sunchokes)

Following a Swiss histamine list means that occasionally there will be foods that are available locally but which do not appear on the list. Jerusalem artichokes are one such food and I am happy to report that they appear to be a good, low histamine option. Care must be taken when eating them as the inulin can cause gas and gut pain. To avoid this, eat these only in very small amounts. 

ROASTED JERUSALEM ARTICHOKES (SUNCHOKES)

Jerusalem artichokes

Olive oil (or other tolerated oil)

Fresh thyme

Garlic cloves (optional)

1. Soak Jerusalem artichokes in very cold water for 15 minutes to loosen the dirt

2. Scrub Jerusalem artichokes very well, snapping off knobbly bits (don't discard them!) so that all dirt can be removed

3. Rub dry with a clean tea towel/dish towel to remove dirt residue

4. Cut into bite sized pieces and tip into a baking dish. 

5. Strip thyme leaves from the stalks and scatter over the top

6. If using, add a few unpeeled garlic cloves to the pan

5. Drizzle with enough oil to lightly coat and use your hand to rub it all over the vegetables

6. Cook in a moderately hot oven (200°C/390°F) for 20 minutes

7. Remove, turn with a metal spatula and cook for a further 15-20 minutes or until the insides are soft and the outsides are lightly brown and crunchy

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- The rating of Jerusalem artichokes is not listed by SIGHI but they are considered to be low histamine

- Garlic is rated 1

- All other ingredients are rated 0

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 tips!

🔥 Eat in very small quantities. No matter who you are, the inulin in Jerusalem artichokes causes gas and bloating in anything greater than a small amount

🔥 To enjoy the garlic, squeeze it from its skin. Enjoy in small amounts

🔥Freeze in reusable zip lock bags. After a few hours in the freezer, separate the pieces and refreeze to avoid them clumping together