Green capsicum/sweet bell pepper stirfry

I have been playing around with flavours and was very happy with the way this one turned out. Green capsicum/bell pepper is often overlooked for the more popular red variety but I love its earthy flavour and it married perfectly with this unconventional spice combination. 

GREEN CAPSICUM STIRFRY

4 Brazil nuts

Small-medium white onion

1 medium garlic clove

1 Tsp Coconut oil, virgin & cold-pressed

1/2 Tsp ground turmeric

1/2 Tsp sweet paprika (not hot or smoked)

1/4 Tsp ground cinnamon

Medium green capsicum/bell pepper

1 Medium carrot

2 White button mushrooms

1. Roughly chop Brazil nuts. Fry in medium frypan over medium heat for a few minutes until fragrant. Remove and set aside

2. Peel, trim and slice onion and garlic

3. Heat oil over medium heat until melted. Add spices, onion and garlic and fry, stirring occasionally

4. Trim and chop bell pepper/capsicum. Peel, trim and slice carrot and mushrooms.

5. Once onion is soft, add the rest of the vegetables and stir fry until mushrooms are soft

6. Remove from heat, tip onto a plate and sprinkle with toasted Brazil nuts

Enjoy ❤️

Ingredient information (based on advice by SIGHI)

- Garlic is rated 1 but is generally when cooked and in small amounts

-  White button mushrooms are the only low rated mushroom, with a rating of 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

Basil sauce

I am often asked for sauce and dressing recipes so this sauce, essentially a much thinner version of pesto, is for those able to tolerate olive oil.

BASIL SAUCE

10 fresh basil leaves

1/8 C macadamias

2 Tbsp Extra virgin olive oil

1. Put all ingredients into a small spice grinder and grind until combined. Alternatively, pound ingredients together with a mortar and pestle. 

Enjoy on salad, vegetables, fish or meat ❤️

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 this in portions in a lidded ice-cube tray

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

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

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

Honey pork

 A simple one for those who are able to eat pork!

HONEY PORK (SERVES 4)

2 pork tenderloin fillets

1 tbsp pure honey

1/8 tsp ground cloves

1. Preheat oven to 200°C/390°F 

2. Wash pork and pat dry

3. Melt honey in a small bowl in the microwave (it only takes a few seconds)

4. Stir cloves through melted honey

5. Place pork fillets in a roasting tray, leaving some space in between

6. Using a pastry brush, baste the fillets all over with the honey mixture. You can also smear it on with the back of a spoon

7. Bake pork in preheated oven for 20 minutes or until browned and cooked through

8. Slice and serve, pouring any juice over the meat 

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Pork is rated 1 and should be as fresh as possible 

- 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!

🔥 Freeze what you can't eat immediately

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