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

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

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

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 

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 

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

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

Rice pudding

Sweet things are my favourite things! This pudding is VERY sweet so feel free to dial down the sweetness if that's the way you roll. 

RICE PUDDING

2 tbsp arborio rice

1 cup coconut milk (the drinking kind) or any other tolerated milk

1 tsp pure Maple syrup

1 tsp raw sugar

1 tsp slivered almonds (or other tolerated nut)

Freshly grated nutmeg

1. Combine rice and milk in a small saucepan and bring to boiling point on high heat

2. Reduce heat to medium and cook, stirring for around 20 minutes or until rice is tender

3. Add Maple syrup and sugar and cook, stirring for a few more minutes until pudding is lovely and thick

4. Transfer to a bowl, sprinkle with almonds and top with grated nutmeg

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Almonds 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!

🔥 Change the toppings as you like or leave them out altogether if you prefer

🔥 Freeze any leftovers in a resealable bag

Sweet potato & pumpkin soup

This soup is seriously tasty and is also completely spice free! Thankfully, my family loved this as much as I did, so I have added it to my list of meals I can make for the four of us. Making two different meals every night can be exhausting and is particularly difficult when energy stores are already at a premium. 

SWEET POTATO & PUMPKIN SOUP (SERVES 5)

1 large golden sweet potato, peeled

1/2 large butternut pumpkin, seeded and peeled

1 large white onion, peeled & quartered

4 cloves garlic (unpeeled)

Olive oil (or other tolerated oil)

20 small Brussels sprouts, woody ends removed

5 C water

1. Preheat oven to 200°C/390°F

2. Cut sweet potato and pumpkin into a 1cm/half inch dice

3. Spread all vegetables except Brussels sprouts in two large roasting dishes

4. Tip a glug of oil (apologies, I didn't measure!) into each dish and rub vegetables all over with your hands

5. Roast in the oven for 7 minutes

6. Rub Brussels sprouts with oil and add to one of the roasting dishes. Cook all vegetables for a further 23 minutes

7. Peel roasted garlic by cutting the skin and and squeezing flesh out

8. Blend roasted vegetables in batches, adding some water to each batch. I used 5 cups of water in total but the amount can be adjusted as preferred

9. Tip soup into a large saucepan to heat

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Garlic and Brussels sprouts 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!

🔥 Keep the pumpkin seeds if you are keen to make Roasted pumpkin seeds (fabulous as a snack or can be ground and used as seasoning)

🔥 I use the final cup of water to "clean" the blender, collecting bits of vegetables caught in the blades etc. Be sure to add this to your soup! 

🔥 Freeze leftovers in a resealable bag

Summery rice salad

I am on the other side of the world to many of you which is why I am in beach mode and posting summer recipes. Never fear - all recipes are posted on the blog and can be searched in any season, halfway down on the right hand side. The whole family gave me multiple compliments on this one so I felt I had to post it! 

SUMMERY RICE SALAD (SERVES 4)
350g brown rice

1 tsp ground turmeric

1/4 C fresh mint, finely sliced

1/2 - 3/4 C natural yoghurt (depending on preference) 

2 heads broccolini (or equivalent amount of broccoli)

1 tsp coconut oil

2 boneless chicken thighs

1 large carrot, peeled and diced

1/2 yellow or red bell pepper/capsicum, ribs and seeds removed, diced 

1/2 cucumber, washed and diced

5 Brazil nuts, chopped

1. Cook rice with the turmeric in the water

2. Stir mint and yoghurt through the rice in a large bowl and set aside in the fridge

3. Steam & dice broccolini. Add to rice

4. Wash chicken and pat dry

5. Dice chicken

6. Heat oil and cook in a small pan. Add to rice

7. Add vegetables and Brazil nuts to rice and stir everything through very well

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

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

- 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!

🔥 Very quickly boiling the broccolini is OK if you don't have a double steamer.  

🔥 Chicken breast is also OK but it doesn't have as much flavour (and it is more expensive!)

🔥 Leftovers can be frozen

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