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

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 

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

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

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

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

Bocconcini, red pepper and basil pizza

Monday night is pizza night for the boys in my house - and the smell almost sends me into a frenzy. On this occasion, I was so pleased to have my own pizza ready when the tantalisingly aromatic box came through the front door. The only thing this pizza lacked was salt and so for everybody out there who can tolerate salt, be sure to season your red pepper sauce well! Feel free to also add a pinch into the dough when combining the dry ingredients at the beginning. 

BOCCONCINI, RED PEPPER AND BASIL PIZZA (makes 1 small pizza)

Topping

1 batch red pepper sauce

75g bocconcini, sliced

Small handful fresh basil leaves

Crust

1/2 C plain flour

1/2 tsp cream of tartar

1/4 tsp bicarbonate of soda/baking soda

Pinch salt (optional)

1/2 tsp olive oil

45ml water

1. Make the red pepper sauce and set aside

2. Preheat oven to 200°C/390°F 

3. Combine flour, cream of tartar, baking soda/bicarb and salt (if using) in a bowl and mix well

4. Add water and olive oil and mix until combined. If dough is too dry, add a dash of water (very slowly) and if sticky, add a touch of flour. The dough should be lovely and soft and not sticky or crumbly

5. Knead for a few minutes and then roll and push into a flat circle around the size of a small plate

6. Spread with red pepper sauce and top with sliced bocconcini 

7. Cook in oven on baking sheet/tray smeared with oil for 15 minutes or until crust is cooked through and cheese is bubbly

8. Once out of the oven, top with torn, fresh basil

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour is rated 1 

- All other ingredients are rated 0 without caveats

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!

🔥 If using a pizza stone, heat stone in the oven and place pizza on to the stone with large metal spatula once stone and oven are hot

🔥 I actually cooked this in the airfryer (yes, I did!) with the same temperature and time listed above

🔥 Recipe can be doubled to make 1 large pizza

Simple yoghurt flatbreads

I realise this is the third flatbread recipe I have posted but I promise it will be the last. This recipe is so simple, it will be a game changer for those able to tolerate flour and yoghurt. These can be made plain or flavoured and I have included the flavour combinations I have tried to date which were both fabulous.

SIMPLE YOGHURT FLATBREADS (makes 7)
300g plain flour
1/2 tsp bicarbonate soda/baking soda
1 tsp cream of tartar
200g natural yoghurt 

OPTIONAL FLAVOURINGS
1/2 tsp sweet paprika + 1 clove garlic, peeled and finely chopped
or
1/2 tsp sweet paprika + 1 tbsp fresh chives, chopped

(more options to be added as I experiment!)

1. Combine all ingredients except yoghurt in a bowl (including chosen flavouring if using) and stir well

2. Add yoghurt and "chop" together with a spoon until it comes together

3. Knead mixture with your hands (in or out of the bowl) until it has come together very well 

4. Divide dough into seven pieces. Roll each piece into a ball, flatten it with your hand and then roll into a circle the size of a small plate

5. Heat a pan on medium-high heat and then throw in the first flatbread 

6. The flatbread should puff up a little but even if it doesn't, be sure to turn it once the underside is cooked - it will generally have some brown markings

7. Turn the flatbread and cook the second side which will happen quite quickly

8. Remove to a plate and repeat.  

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour is rated 1

- Yoghurt is rated 1 - This is the only one I tolerate

- Garlic is rated 1

- Chives are rated 1

- All other ingredients are rated 0 without caveats

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!

🔥 Roll up and freeze the flatbreads you will not be eating immediately

🔥 Lovely with macadamia butter & pure honey

🔥 Also lovely with yoghurt, chicken, lettuce and bell pepper/capsicum

Mango frozen yoghurt

This has got to be the simplest recipe I have ever posted. The mango can be substituted for any other fruit or a combination of fruits - the possibilities are endless!

MANGO FROZEN YOGHURT

2 C frozen mango chunks

1/3 C Natural, unsweetened yoghurt

1 tbsp pure Maple syrup

1. Tip all ingredients into a blender and blitz 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Mango is rated 1. Those with a FODMAP intolerance may need to eat mango in very small quantities to avoid a reaction

- Yoghurt is rated 1 and the bacteria strains vary. Test for tolerance carefully and with caution. Recommended for those who are slightly more stable. 

- Maple syrup is rated 0 without caveats

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!

🔥 Find more information about yoghurt here

🔥 Freeze what you can't eat immediately

🔥 Use any fruit or fruit combo that you like!

Low histamine tzatziki

Yoghurt is a tricky ingredient for those with mast cell disorders; tolerance to the different ingredients and bacteria strains will vary wildly among us. I am fortunate that I have stabilised to the point that I now have a yoghurt I can eat safely, in moderate amounts and on a daily basis. There is no guarantee that the brand I eat (pictured below) will work for everybody. If cow's milk is still a problem, yoghurt will likely not be an option just yet.

LOW HISTAMINE TZATZIKI
100g natural yoghurt
4 large fresh mint leaves, finely sliced
1/4 cucumber, sliced finely and chopped

1. Combine all ingredients in a bowl. 

2. Enjoy immediately as a topping on salad or freshly cooked meat or as a spread on toast or in a wrap ❤️ 

Ingredient information (based on advice by SIGHI)

- Yoghurt is rated 1 and the bacteria strains vary. Test for tolerance carefully and with caution. Recommended for those who are slightly more stable. 

- Mint is rated 0 but is incompatible for those with salicylate intolerance

- Cucumber 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!

🔥 Mix through a finely chopped salad. Include diced meat for added flavour

This is the yoghurt I am able to tolerate now that I am
somewhat stabilised. Tolerance for different yoghurts and bacteria
 strains will vary significantly amongst those with mast cell disorders.

Cheesy dates

While pecans are not listed on SIGHI, there are several members of our facebook forum who tolerate them well. Once I learned this, I felt compelled to make something with pecans! These cheesy dates are equally tasty, healthy and filling. I do, however, feel the need to apologise for yet another recipe that contains goat ricotta (my current obsession!) and promise to omit it from future posts for a little while. 

CHEESY DATES
6 tsp goat ricotta (recipe here) or tolerated young goat cheese

Small handful fresh parsley (optional)

3 Medjool dates

3 pecans (optional)

1. Make goat cheese according to linked recipe or use a store bought version if tolerated

2. Remove stalks from parsley (if using) and chop finely

3. Combine parsley and ricotta in a small bowl

4. Cut dates in half lengthwise and remove pits. Press along the centre gently to "open" the halves, ready for the filling

5. Mould 1 tsp of filling into an oval shape with your fingers and press into empty date half. Repeat.

6. Chop pecans into small pieces and randomly press into filled dates

Enjoy immediately or refrigerate and enjoy on the same day ❤️ 

Ingredient information (based on advice by SIGHI)

- Goat milk is rated 0 but is possibly a liberator of histamine (unconfirmed)

- Store bought young goat cheese can contain ingredients that are not tolerated

- Pecans are not listed but are understood to be well tolerated in small amounts

- All other ingredients are rated 0 without caveats

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

Granola/Toasted muesli

Dying for a breakfast with crunch? Look no further. This recipe can be played around with if need be - just keep the dry and wet ingredients to the same ratio and add or remove extras as required. 

GRANOLA/TOASTED MUESLI

DRY
3 cups rolled oats
1 cup desiccated coconut
WET
1/2 cup coconut oil
1/2 cup honey
1/4 cup raw cacao butter
EXTRAS
1/4 cup shelled pistachios
1 cup macadamias
1/2 cup Brazil nuts, chopped
1/4 cup uncrystallised ginger (sulphite free)

1/4 cup dried goji berries

TOPPING

1/4 cup raw sugar (optional)

1. Combine dry ingredients in a large ovenproof dish 

2. Heat coconut oil, honey and raw cacao butter until melted

3. Combine wet and dry ingredients very well

4. Add extras and combine well

5. Sprinkle sugar evenly over the top and briefly mix through

6. Cook in a moderate oven (180°C/350°F) for 10 minutes. Remove and stir well

7. Return to the oven and check every 5 minutes or so (stirring well each time) until the desired colour is achieved.

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Honey is rated 0 but naturally contains benzoic acid and so may not agree with some people

- Cacao butter (or cocoa butter) is rated 0 but it is noted that it is "mostly well tolerated"

- Ginger is rated 1 - small amounts are well tolerated

- All other ingredients are rated 0 without caveats

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!

🔥 Eat as a cereal, with fruit, sprinkled in a chia pot or by the handful...

🔥 Store what you don't eat in an airtight container. 

🔥 I take mine further than many would like, leaving it in for 25 minutes in total - note the very dark goji berries in the photo. 

🔥 The mixture may continue to cook on the bottom once it has been removed from the oven. Stirring the mixture every now and then as the mixture cools will prevent uneven browning

Aussie damper

Australians who spent their childhood holidays camping would be familiar with damper which is often cooked over a campfire as a quick and easy bread substitute. The fact that damper is no yeast and no prove makes it a perfect "sometimes food" for those of us who are able to tolerate small amounts of flour and butter. I like to make mini damper so that I can eat just one and freeze the rest for another day. 

AUSSIE DAMPER

150g/5.3oz self raising flour
30g/1 oz pure butter

60ml/2 fl oz water

1/4 tsp ground cloves (optional)

1/4 tsp ground cinnamon (optional) 

1. Shave butter into very thin strips 

2. Place flour, butter and spices (if using) in a bowl and rub with your hands or process until it resembles breadcrumbs

3. Add the water and combine with a metal spoon or food processor until it has come together to form a dough

4. Divide into six even pieces and roll into balls, flattening them slightly

5. Place on a tray lined with baking paper and bake at 200°C/390°F for 13 minutes or until the bottoms feel firm when tapped. 

Enjoy (in moderation) ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour and butter are rated 1 so should be eaten in small amounts

- Cinnamon and cloves are both 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!

🔥 The butter can be replaced with olive oil but the result will not be as moist

🔥 Once cooled, freeze in resealable bags

Goat ricotta

Given that cow's milk no longer agrees with me I decided to give goat ricotta a try to get some much needed calcium into my diet. Fun fact - goat's milk has more calcium on average than cow's milk! The result did not disappoint. Note: I had to make this a couple of times to get it right - the timings and amounts are slightly different than regular cow's milk ricotta. 

GOAT RICOTTA

500ml/16.9 fl oz goat milk

35ml/1.2 fl oz white vinegar

Muslin cloth

Candy thermometer

1. Pour milk into a heavy based saucepan with candy thermometer attached

2. Heat on medium, stirring occasionally, until it reaches 93°C/199°F
3. Remove from the heat and quickly add vinegar
4. Stir through and then leave to sit for ten minutes

5. Set a sieve, lined with muslin cloth, over a large bowl

6. Gently pour contents through the muslin to catch all of the solid bits

7. Gather up the muslin and squeeze the ricotta over the bowl to expel the excess liquid

Enjoy immediately or refrigerate and use on the same day ❤️

Ingredient information (based on advice by SIGHI)

- Both ingredients are rated 0 with the following caveat;

- A small amount of white vinegar is usually well tolerated (I had no reaction at all!)

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!

🔥 Keep the reserved liquid (whey) to make whey pancakes for others - the whey is no good for us because it's where most of the vinegar ends up. I like this recipe. 

Simple chai

Finally, a good coffee alternative! Uni is back and I am spending a lot of time at my desk so a tasty warm (and safe) drink has been on my mind. This morning I had a go at creating my own chai recipe and was thrilled with the taste. I hope this makes others similarly happy! Spices for this chai will need to be purchased ground or ground fresh in a spice grinder.

SIMPLE CHAI
1/8 tsp cloves
1/8 tsp cardamom

Star anise, 1 point of the star (or a good pinch if ground)

1/2 tsp cinnamon

Pinch nutmeg

1/8 tsp ground ginger

300ml drinking quality coconut milk (I use Coco quench)

1. If not already ground, place all spices in a spice grinder and blitz into a powder
2. Tip spices and milk into a small saucepan and heat on medium-high, whisking all the while until spices and milk come together

3. Use a spatula to scrape any stray spices from the edges of the saucepan into the milk

4. Heat chai until it is steaming (but not boiling) 

5. Pour into a mug, again using a spatula to ensure all spices end up in your cup

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

- Ginger is rated 1 and has anti-inflammatory properties

- The rating of star anise is unknown

- Contrary to popular belief, cinnamon is rated 0 

- All other ingredients are rated 0 in small amounts

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!

🔥 Replace the coconut milk with another tolerated milk if you prefer

🔥If grinding even one of the spices, tip all of the spices in together. I find that grinding a slightly larger amount produces a finer result

🔥For anybody keen to invest in a grinder, I recently purchased a small Breville spice grinder and have been very happy with its performance

Hemp butter

This gorgeous butter was inspired by a group member and was possibly the easiest recipe I have made so far!  I liked the butter as is but if you find it a little dry feel free to add a dash of pure coconut oil, Maple syrup or even some young goat's cheese. 

HEMP BUTTER

Hemp seeds

1. Tip hemp seeds in the blender and blitz until blended into a butter, scraping down the sides when necessary. 

Enjoy as a spread on toast, meat or vegetables  ❤️ 

Ingredient information (based on advice by SIGHI)

Hemp seed 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 tip!

🔥 Store in an airtight container and use within two weeks

Honey macadamias

This is such a simple recipe (well actually more of an idea than a recipe) but can add a much needed different flavour to sweet and savoury dishes alike. I often toast macadamias to add to my dinner/salads/desserts but on this occasion I decided to add some honey to the pan to see what would happen. The result was quite lovely but not as strong a taste as I expected. 

HONEY MACADAMIAS
Handful unsalted macadamias

Dollop of pure honey

1. Chop macadamias

2. Tip macadamias and honey into a small frypan

3. Fry on medium-high heat until browned

Enjoy on salads, vegetables, desserts etc. etc. ❤️ 

Ingredient information (based on advice by SIGHI)

- Honey is rated 0 but the effect on individuals may differ due to honey naturally containing benzoic acid

- Macadamias 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!

🔥 Macadamias are usually very fragrant as they are toasted but will not smell at all when cooked with honey.