Cauliflower and carrot stirfry

This is great for a light lunch or quick snack. If you can't tolerate butter simply add more oil. 

CAULIFLOWER AND CARROT STIRFRY

1 tsp coconut oil

1 tsp butter (replace with oil if required)

1 medium carrot, peeled, trimmed and diced

2 cauliflower florets, diced

1 large white button mushroom, cleaned, trimmed and diced

1 tsp dried basil

1. Throw everything into a small pan and cook over high heat

2. Cook, stirring until cauliflower is cooked

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 tips!

🔥 Cut vegetables into small pieces for faster cooking 

🔥 Replace the butter with more oil if required

Pumpkin/Winter squash, celery & carrot soup

I don't talk much about gastroparesis but suffice to say, soups are definitely a good idea! Some days I try to get as much liquid and puree into me as I can and this soup has covered the majority of my eating needs today.   

PUMPKIN/WINTER SQUASH, CELERY & CARROT SOUP

1 tbsp coconut oil

1 tsp nigella seeds

1/2 tsp sweet paprika (not hot!)

2 large cloves garlic, peeled and finely chopped (optional)

1 small white onion, peeled, trimmed and sliced

4 large stalks celery, sliced

250g pumpkin/winter squash, peeled and diced 

1 large potato, peeled and diced

1 large carrot, peeled, trimmed and sliced

2 heads broccolini or 50g broccoli, chopped

3C water

1. Heat oil in a large, heavy bottomed pan on high heat

2. Add spices and cook, stirring for a couple of minutes

3. Add garlic, onion and celery and cook, stirring for a few minutes

4. Add 1/2 C water, pumpkin/winter squash, potato and carrot and cook, stirring for 2 minutes

5. Add another 1/2 cup water and cook for another 2 minutes

6. Add 2C water and when water is bubbling, reduce heat to low, cover and cook for 10 minutes

7. Add broccoli and cook for a further 3 minutes

Blend and 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!

🔥 Cut vegetables into small pieces for faster cooking 

🔥 To freeze remaining soup in ziplock bags, place the bag inside a bowl to hold it steady as you pour

🔥 Soup can be stored in the fridge if eaten on the same day it is made 

Sweet potato quinoa patties

I have made these lovely patties twice now - mainly because I didn't write the recipe down well the first time and had to re-test it. I am definitely not complaining because now my freezer is full of sweet potato patty goodness! 

SWEET POTATO QUINOA PATTIES

1/3C quinoa (regular or tri-coloured will both work)

3 tbsp coconut oil

Medium sweet potato (approx 360g)

3 medium white button mushrooms

5 small Brussels sprouts

2 tbsp quinoa flour

1. Soak quinoa for 1 hour

2. Drain quinoa through a fine sieve

3. Heat 1 tbsp of the oil in a medium frypan and fry wet quinoa on medium-high, stirring, until toasted. It should pop and smell nutty and should take approximately 10 minutes. Set aside

4. Peel and dice sweet potato, trim and halve mushrooms and Brussels sprouts.

5. Use 1tbsp of the coconut oil to rub all over the vegetables

6. Cook in an airfryer or in the oven at 200°C/390°F for 20 minutes. 

7. Remove Brussels sprouts and mushrooms and cook the sweet potato for a further 20 minutes

8. Cut the mushrooms and Brussels sprouts into a very fine dice

9. Tip all cooked vegetables, toasted quinoa and quinoa flour into a large bowl and mash well. 

10. Using a spoon or spatula, stir the mixture until the flour is well combined

11. Roll a small amount (approx 40g) into a ball and flatten into a patty.

12. Place gently on a plate and repeat until all mixture has been used. 

13. Place patties in the fridge for 15 minutes so that they become firm (optional)

14. Using the same frypan, heat the final tbsp of oil and fry the patties on both sides

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- White button mushrooms and Brussels sprouts 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!

🔥 Try to cut the sweet potato into evenly sized pieces so that they cook at the same rate

🔥 Freeze remaining patties in sealed containers or bags in between pieces of baking paper/parchment

🔥 To ensure they remain crisp, reheat straight from the freezer in the oven or air fryer at 180°C/350°F for around 7-10 minutes

🔥 Reheat in the microwave for a fast spread for your toast, corn thin or even to top chicken or steak

Potato cakes

Fish and chips is probably the fast food that I miss the most. Just about everything about it is bad - even the humble potato cakes, which I found out the hard way. So, this is my own version of a potato cake! Of course it wasn't quite the same as the processed variety but surely that is a good thing! 

POTATO CAKES

Potato filling

600g potatoes

1/4 cup coconut milk (the drinking kind)

Good pinch of salt (if tolerated)

1/8 tsp ground caraway seeds

1/8 tsp sweet paprika (not hot)

3 tbsp plain flour

Rub

1/2C plain flour

1/4 tsp bicarbonate of soda/baking soda

30g pure butter, sliced finely

To cook

Olive oil (or other tolerated oil)

1. Peel and dice potatoes. Place in a medium saucepan, cover with water and boil until soft enough to mash. 

2. Drain the potatoes, add the milk, salt (if using), caraway and paprika and mash well.

3. Add flour and combine well. The mixture should be quite firm and not moist. Add a little more flour if required.  

4. In a separate bowl, combine bi-carb/baking soda with flour and mix well. Rub butter through flour with your fingers until there are no pieces of butter left

5. Take a small handful of potato mix and sit it on your palm. Very gently roll it into a ball and flatten into a patty about 2 inches in diameter (still on your palm)  

6. Take a handful of the rub and gently rub into the top and sides of the potato. Turn it over gently and repeat. A lot will fall off - that's OK. Place potato cake very gently onto a plate or metal sheet/tray (not on top of one another)

7. Repeat until the potato is all used up 

8. Refrigerate the cakes for 15 minutes to firm them up a little (optional)

9. Fill a small frying pan with oil, around 1/2cm or 1/4inch deep (or less if you prefer) and heat until bubbling

10. Rub the first potato cake again generously with any remaining rub

11. Gently place cake in the oil and fry until the bottom is golden

12. Turn over and fry the second side. Once cooked, remove and place on a plate topped with paper towel. 

13. Repeat.

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour and butter 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!

🔥 Try to cut the potatoes into evenly sized pieces so that they cook at the same rate. 

🔥 You can test the cooked potatoes by sticking a butter knife through a piece of potato. If it slips off easily, they are done. 

🔥 Freeze remaining potato cakes in sealed containers or bags in between pieces of baking paper/parchment

🔥 To ensure they remain crisp, reheat straight from the freezer in the oven or air fryer at 180°C/350°F for around 7-10 minutes