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

Cinnamon & pistachio quinoa porridge

This is a lovely and fast breakfast packed with vitamins and minerals. 

CINNAMON & PISTACHIO QUINOA PORRIDGE

1/4 C quinoa flakes

Small handful shelled pistachios

Two shakes ground cinnamon

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

1 tsp pure maple syrup

1. Tip all ingredients into a saucepan 

2. Cook, stirring on medium heat for a few minutes until 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!

🔥 Substitute coconut milk for any tolerated milk

🔥 Substitute pistachios for any tolerated nut

Cheat's rice pudding

This recipe is so ridiculously easy I hesitated to post it, but then realised that simplicity is the very point of this blog. Easy, fast food ideas for people who often don't have the luxury (or the spoons) to create something fancy. 

CHEAT'S RICE PUDDING

100g cooked brown rice (straight from the freezer is fine!)

100ml unsweetened coconut milk (the drinking kind from a carton) 

1/2 tsp pure maple syrup

1. Tip all ingredients into a saucepan or microwave safe bowl (depending on your heating preference)

2. If microwaving, one minute is long enough if using frozen rice and the rice is broken up

3. If using the stove top, simple heat gently, stirring with a wooden spoon until rice and milk are warm. 

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!

🔥 Substitute coconut milk for any tolerated milk

🔥 I am always keen to eat more calcium so this combination is quite milky. Reduce the amount of milk if required

🔥 Substitute white rice if preferred