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!  

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

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

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

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

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

Baked apricots

This dish is so very simple but a really lovely dessert. Two out of three of these ramekins are now nestled in my freezer ready to be zapped in the microwave and enjoyed at a later date. There are no amounts or firm timings in this recipe because at the time I made it I didn't realise it would be nice enough to post! If I make it again I will update this at a later date. 

BAKED APRICOTS
Firm apricots
Cloves, ground
Cinnamon, ground
Nutmeg, ground
Soft brown sugar
Macadamias (optional, but adds a lovely crunch)

1. Discard the stones and cut away any overripe areas or bruises from the apricots. Slice and press into a ramekin or small, ovenproof bowl. Add as many as you would like to eat!

2. Sprinkle with cloves (not too much as cloves can be very strong), nutmeg, cinnamon and brown sugar

3. Throw in some macadamias and stir through  

3. Cook in a moderate oven (180°C/350°F) for around 15 minutes or until the top is starting to brown

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Nutmeg 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 dairy is tolerated, this is really lovely with a dollop of pure cream

🔥 Freeze what you can't eat immediately

Beetroot and broccolini stirfry

This vibrant dish was my dinner tonight and it was sweet, crunchy and had a lovely balance of flavours. The taste was so good no seasoning or spices were required. 

BEETROOT/BEET AND BROCCOLINI STIRFRY
2 tsp coconut oil
1 medium white onion - peeled, halved and sliced
1 medium beet/beetroot, peeled and diced (with woody end removed)
1/2 red bell pepper/capsicum, cored and diced
3 stalks broccolini, chopped

1. Heat olive oil in a large frying pan 

2. Add onion and stir fry until onion is just starting to colour

3. Add vegetables and stir fry for around 5 minutes

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All 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!

🔥 Substitute the coconut oil for any other tolerated oil

🔥 Freeze what you can't eat immediately