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