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

Creamy celery and sweet potato soup

I make A LOT of soups but this one was particularly lovely. It really is amazing the flavour you can create without salt or stock/broth. For others with gastroparesis - soups are your friend! Anything blended is much less effort for our stomachs to digest. I try to eat soup and/or drink smoothies at least once a day and definitely find it makes a difference for me. 

CREAMY CELERY & SWEET POTATO SOUP

1 medium white onion (white skin, white flesh)

3 large celery stalks 

1 tbsp olive oil (or other tolerated oil)

1/2 tsp sweet paprika (not hot)

1 small golden sweet potato

1/2 cup coconut milk (or other tolerated milk)

1. Finely slice peeled onion and celery

2. Heat oil in a large fry pan

3. Add onion, celery and sweet paprika to the pan and cook on medium heat until onion starts to colour

4. Peel and finely slice sweet potato and add to the pan

5. Add 1 cup of water, cover and cook until sweet potato is tender (around 5 minutes)

6. Blend and return to the pan

7. Add milk and gently reheat 

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

Note that olive oil is incompatible for those with salicylate intolerance.

Coconut milk is a good source of selenium.

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 use on the day. Seal small amounts in mini ziplock bags or in iceblock trays

Red pepper and sweet potato dip

My husband makes guacamole by the bucketload and every time I open the fridge it makes me crave dip in the worst way. I finally decided to create my own dip so the cravings for guacamole wouldn't drive me mad. The flavour of this is truly lovely and I enjoyed it with both celery and flatbreads (recipe here). 

 

RED PEPPER & SWEET POTATO DIP

Medium red bell pepper/capsicum

Small stick of celery

2 radishes (optional)

Medium carrot

Medium golden sweet potato

Medium white onion (white skin, white flesh)

Tbsp coconut oil

Tsp ground caraway

1. Chop capsicum/pepper, celery and radishes (if using)

2. Peel and chop carrot

3. Peel and slice onion and sweet potato finely for faster cooking

4. Heat oil in large frypan and add caraway and onion. Cook, stirring for a few minutes

5. Add the rest of the vegetables and stir fry until the onion has some colour

6. Add 1/2 cup water and cover

7. Cook until the sweet potato is soft - around 5 minutes

8. Remove lid and cook, stirring, until the water has evaporated

9. Blend until smooth

Enjoy on the same day and freeze what you don't eat ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

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 don't use on the day. Seal small amounts in mini ziplock bags or in iceblock trays

🔥 Make a thinner version to enjoy as a soup or leave thick and use on pasta or as a spread for toast

Red pepper sauce

Only those on a severely restricted diet will understand the rapture of discovering a sauce that is safe to eat. This was one of those "I can't believe it tastes so good" dinners that I wish I had the energy to make more often. Perhaps it is a good thing that I don't though, because a little pile of carbs is something that should not be eaten too often from an inflammation perspective. The great news is that this sauce is relatively simple and can be eaten on almost anything savoury - toast, meat, vegetables and of course, homemade yolk fettuccine.

RED PEPPER SAUCE

1 tbsp coconut oil
1 small white onion (white skin, white flesh)

1/2 large or one small red pepper/capsicum (sweet, not hot!)

1. Heat oil in a medium sized frying pan on medium heat

2. Peel and slice onion and add to pan. Cook, stirring occasionally 

3. When onion is soft, slice red pepper/capsicum and add to the pan

4. Cook, stirring occasionally, until pepper/capsicum is tender

5. Blitz in a food processor and use immediately

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0. As a bonus, white onions are packed with quercetin - a mast cell stabiliser. 

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 a big batch and freeze what you don't use that day. Seal small amounts in mini ziplock bags

🔥 If adding to pasta, tip the blended sauce back into the pan and add the cooked pasta. Stir thoroughly before tipping onto a plate. (which I challenge you not to lick clean!)

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. 

Pomegranate porridge

I wasn't sure if I should post up another porridge recipe but decided this was too pretty to keep from the blog.

POMEGRANATE PORRIDGE/OATMEAL

40g/1.4oz rolled oats (Gluten free if required)

160ml/2 fl oz pure coconut water

Good handful pomegranate seeds

1. Stir over low-medium heat until moisture is absorbed. 

2. Top with chia seeds and sweeten with pure maple syrup if required.

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

Spiced baked zucchini

My new favourite thing is reheating leftover brown rice and roast vegetables straight from the freezer. This recipe is simple but makes roast zucchini just that little bit more interesting. 

SPICED BAKED ZUCCHINI

2.5kg/5.5lb zucchini

1/2 tsp ground coriander

1/2 tsp ground sweet paprika

2 tsp coconut oil

1. Divide zucchini lengthwise into quarters, or more pieces if zucchini is very large

2. Mix spices and oil together in a small bowl and rub all over zucchini

3. Cook in a moderately hot oven (220°C/430°F) for 30 minutes or until browned

Enjoy ❤️ (and don't forget to freeze what you don't eat on the day)

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 with the following caveats;

- Small amounts of coriander are usually well tolerated

- Coconut oil is highly recommended

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

Bicarbonate soda/Baking soda water

As a result of faulty connective tissue, many of us with hEDS suffer with chronic, daily reflux. Symptoms of this can include intense chest pain, breathing problems, swelling of the voice box, tooth enamel degradation and trouble swallowing. 

The things I have found most helpful in managing this condition include sleeping in an elevated position, eating smaller meals, not eating for at least two hours prior to sleeping and controlling my fat intake. 

When symptoms do occur I have found that drinking a small glass of water mixed with 1/2 teaspoon of bicarbonate soda/baking soda settles things down quickly. My nightly medications also seem to cause a flare and so I occasionally have one last drink of this mixture before bed. The great news is that the taste is not bad at all and bicarbonate soda/baking soda is rated 0 for those of us with MCAS.

Note: This is not a great long term solution and should be used sparingly. 

Maple chia porridge/oatmeal

Such a lovely, warm and hearty way to start the day.

MAPLE CHIA PORRIDGE/OATMEAL
40g/1.4oz rolled oats
160ml/2 fl oz pure coconut water
1 tsp chia seeds (optional)
1 tsp pure Maple syrup

1. Place all ingredients in a small saucepan

2. Cook, stirring on low-medium heat until liquid is absorbed

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!

🔥 Replace the coconut water with any tolerated milk for a creamier finish

🔥 Add chopped macadamias, Brazil nuts or pistachios for a bit of crunch

Honeycomb

Sugar is bad - I get it. But honestly, there is SO much we are deprived of that I have decided that as long as we keep sugar to a minimum, at least we know it is on the safe list as far as reactions are concerned. So here is a recipe that is almost completely made of sugar. It is dedicated to those who, like me, are struggling to find a safe sweet to eat. Also bi-carb (baking soda) is actually good for us so I have decided to kid myself that the good will outweigh the bad on this occasion. 

HONEYCOMB
100g raw sugar
80g golden syrup

1 tsp bi-carbonate soda/baking soda

1. Lay out a sheet of baking paper/parchment paper or a silicone alternative inside a large dish with edges just in case the mixture ends up thinner than expected

2. Stir sugar and golden syrup in a small saucepan over low heat until the sugar has dissolved

3. Stop stirring, increase heat to medium-high and bring the mixture to a boil (do not stir) and boil for 5 minutes

4. Remove from heat and quickly add bi-carb, stirring until thoroughly combined

5. Tip onto prepared sheet and spread with the spoon - it's easier to break up if it is a bit thinner

6. Leave to cool

7. Break into pieces and store in an airtight container

Enjoy (in moderation) ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 with the caveat that sugar should be eaten in moderation

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

(Sort of) Waldorf salad

A slightly different Waldorf salad which is wonderful with diced meat straight from the barbeque. 

(SORT OF) WALDORF SALAD (Serves 4 as a side)

1/2 tsp coconut oil

Small white onion (white skin, white flesh)

1 batch low histamine mayonnaise

3 small stalks celery

7 Brazil nuts

1 Granny Smith apple

1 tbsp shelled pistachios

1. Peel and slice onion and cook on the barbeque or in a small pan with coconut oil until soft or slightly browned, depending on your preference. Set aside.

2. Make mayonnaise according to the instructions linked above

3. Chop celery, Brazil nuts and apple and tip into a bowl with the mayonnaise, shelled pistachios and cooked onion. Mix well, making sure to cover the apple in mayonnaise to prevent it from going brown

4. Eat immediately with or without diced barbeque meat (I highly recommend the former!) 

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0 with the following caveats;

In the mayonnaise: 

- Cardamom should be used sparingly

- Caraway has a positive effect when eaten with a heavy meal

- Olive oil is incompatible for those with a salicylate intolerance

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

Goat's cheese and vegetable tart

Looking for a zero rated dinner that will put a smile on your face? Look no further. This one is nutty, crunchy and full of flavour. 

GOAT'S CHEESE AND VEGETABLE TART

3 yolks

90g spelt flour

dash of coconut or other preferred milk 

1/2 cob corn

1/8 red capsicum/sweet bell pepper

Small carrot

small stick celery

40g young goat's cheese

1. Mix yolks and spelt in a small bowl until combined then squeeze together with your hands. You might need more or less flour depending on the size of your yolks and the consistency of your flour. You are looking for a dough that is not sticky or wet.

2. Wrap in cling film and refrigerate for 30 minutes

3. Preheat oven to 180°C/350°F

4. Roll pastry out (it might come apart a bit) and then press into a small, ovenproof dish. It's OK to do a patchwork job, just be sure to press out any pieces that are too thick. 

5. Lightly brush all over with milk

6. Finely dice capsicum/bell pepper, carrot and celery and cut corn kernels from the cob

7. Tip vegetables into a small-medium bowl

8. Crumble goat's cheese over vegetables and combine well

9. Tip filling into your pastry lined dish and bake for 20 minutes

Enjoy immediately and I highly recommend getting a good mouthful of crust with every bite ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

- It is unknown whether spelt is a liberator of histamine

- Corn can be difficult to digest for some

- Goat's cheese is not listed but goat's milk is rated 0. It is unknown whether goat's milk is a liberator of histamine. Be sure to buy young goat's cheese (chèvre) and ensure the additives are not problematic.

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!

🔥 Too much filling? Simply toss it into a second ovenproof dish and cook alongside the tart

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

Maple caraway drumsticks

This recipe is so simple and provided me with nine separate days of flavoured chicken happiness. Someone on the forum mentioned that they cook entire batches of meat and freeze them in separate portions - and it is quite simply the best inspiration I have had in some time. The great thing about drumsticks is that because of their odd shape they can be frozen side by side and still pull apart quite easily. I actually found the taste of these even better after freezing - and a minute or two in the microwave is all it takes to have a hot snack on your plate. 

MAPLE CARAWAY DRUMSTICKS

9 chicken drumsticks

1 tbsp ground caraway (whole is fine too)

1 tbsp pure Maple syrup

1. Preheat the oven to 235°C/455°F

2. Combine the Maple syrup and caraway in a small bowl

3. Wash the drumsticks well and pat them dry with paper towel

4. Lay the drumsticks in an oven tray and pour or spoon the mixture evenly over the top and then rub all over using your hands

5. Bake for 30-45 minutes or until cooked through. 

Enjoy ❤️ (and don't forget to freeze what you don't eat)

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 

- Caraway apparently has a positive effect, especially when eating a large meal

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 the chicken is as fresh as possible and freeze the remainder as quickly as you can after cooking
🔥 To test if the drumsticks are cooked, poke a skewer into the fattest part of the leg. If the juices run clear the chicken is done
🔥 When those you live with want a meat you can't tolerate, make the same vegetables for everybody and simply heat a frozen chicken leg in the microwave for yourself

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

Caraway carrots

As if roasted carrots were not fabulous enough, this ridiculously simple idea made them even better! 

CARAWAY CARROTS

Carrots

Coconut oil (Virgin, cold pressed)
Caraway seeds

1. Slice carrots lengthwise and rub all over with coconut oil
2. Sprinkle with caraway seeds
3. Cook in a moderate oven (180°C/350°F) for 40 minutes

Enjoy ❤️ (and don't forget to freeze what you don't eat on the day)

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0 

- Caraway apparently has a positive effect, especially when eating a large meal

- Coconut oil is highly recommended

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

Mayonnaise

This recipe was a request which I am so glad was made! I tried to come up with a spice mix that would be a good substitute for mustard and the result definitely made my plate of raw vegetables much more interesting. The spices I chose can be substituted for others if  preferred. 

MAYONNAISE
 1 yolk
1/8 tsp ground cardamom
1/8 tsp sweet paprika (not hot)
1/8 tsp ground caraway seeds
1 tsp cream of tartar
35-60ml extra virgin olive oil

1. Place a small bowl on a tea towel/dish cloth to prevent it from moving

2. Put all ingredients except the oil into the bowl and whisk well for around 30 seconds

3. Add oil very slowly at first, whisking all the while

4. Keep adding oil and whisking until desired consistency is achieved (I stopped at 35ml)

5. Continue to whisk for another 30 seconds until mayonnaise is thick and shiny

Enjoy immediately ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0 with the following caveats;

- Cardamom should be used sparingly

- Caraway has a positive effect when eaten with a heavy meal

- Olive oil is incompatible for those with a salicylate intolerance

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!

🔥 Use the very best olive oil you can afford. Best if stored in glass rather than a tin

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.

Chicken salad rice paper rolls

This dinner is really just a lovely and fun way to eat your salad with your hands. Without the addition of rice vermicelli* the rolls were a little harder to wrap but I got the hang of it after the first couple. Feel free to mess around with the ingredients - that is half the fun! I also meant to add some toasted macadamias for crunch and flavour but completely forgot amidst the rice paper rolling excitement. 

CHICKEN SALAD RICE PAPER ROLLS
Small white onion (white flesh, white skin)
1.5 tsp coconut oil 

8 large fresh mint leaves

Small handful fresh coriander/cilantro

2 handfuls crisp lettuce leaves

5 snap peas

4 thick slices cucumber

1/4 red capsicum/bell pepper

1 skinless chicken thigh

5 sheets edible rice paper 

1. Peel and slice the onion

2. Heat 1 tsp of the oil in a small pan and fry the onion until slightly browned. Remove and place in a medium bowl

3. Finely chop herbs and vegetables and add to the onion. Mix well. 

4. Slice chicken thigh into strips

4. Heat remaining coconut oil in the pan and cook chicken thigh strips until browned

5. Fill a large bowl with very warm water

6. Dip a sheet of rice paper into the bowl, rotating it until all edges have softened and then dunk it in a couple of times until the sheet is pliable

7. Spread the sheet out on a plate. Place a good handful of the vegetable mix in a thick line in the centre of the bottom third of the sheet and top with a chicken strip

8. Bring the bottom of the sheet over the mix, tucking it in to firm up the filling

9. Lift each side towards the middle of the roll, allowing it to stick to itself to seal the edges

10. Roll the filling toward the front to complete the process 

11. Eat and repeat!

Enjoy ❤️ 

*I left vermicelli out of the recipe for two reasons. The first, because without sauces, vinegars etc. the noodles would have been bland and awful and the second because rice noodles/paper should be eaten in moderation for those with MCAS

Ingredient information (based on advice by SIGHI)

- Peas are rated 1

All other ingredients are rated 0 with the following notes;

- Mint is incompatible for those with salicylate intolerance

- Coconut oil is highly recommended

- Only small amounts of coriander/cilantro are well tolerated

- Chicken must be as fresh as possible

- Rice paper is not tolerated quite as well as rice

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 the rolls as you make them as they can stick to the plate and tear if left sitting for too long

Creamy zucchini/courgette soup

Our garden is positively bursting with zucchinis/courgettes and so soup was always going to be on the menu this week. I am thrilled with how this turned out - full of flavour and nice and filling. It's always an added bonus when the family love it too. This recipe can be halved if required. 

CREAMY ZUCCHINI/COURGETTE SOUP (Serves 5)

4 small or 2 large white onions (white skin, white flesh)

3 large potatoes

2 tbsp coconut oil

2 tsp sweet paprika (not hot)

1/2 tsp ground cardamom

3 large zucchinis/courgettes (Just over 1kg/2.2lb)

900ml/30 fl oz water

400g/14oz tin pure coconut cream (e.g. Ayam brand)

1. Peel and dice onion and potato

2. Heat oil and spices in a very large, high sided pan or saucepan

3. Cook onion and potato on medium-high heat until slightly coloured 

4. Meanwhile, dice the zucchinis/courgettes. Add them to the pan with water and coconut cream

5. Heat until almost boiling and then gently simmer, stirring occasionally, until potato is tender - around 15 minutes

6. Blend and enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

All ingredients are rated 0 with the following notes;

- Be sure to cut any marks or green spots from potatoes. 

- Coconut oil is highly recommended

- Cardamom is OK in very 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 tip!

🔥 Freeze leftovers in single portions in sandwich sized ziplock bags. Sit the open bag in a small jug to make it easier to add the soup without it tipping over

Sweet cinnamon popcorn

Cinnamon is a contentious ingredient, in my opinion largely because of the myriad of low histamine lists on the internet which are often incorrect and seem to be tailored to each author's personal reactions. My recipes are based on ingredients from the SIGHI list which is the only evidence based list I have found. It rates cinnamon as safe. I am something of a histamine barometer and I do not react to it so I take this as good evidence that the safe rating is warranted. In addition, cinnamon has anti-inflammatory properties which is a bonus for anybody with a mast cell disorder.

So...cinnamon popcorn! Sometimes I REALLY want to cheat and eat all of the food, even though I know how sick it will make me. When my willpower is at its worst, I try to treat myself with food that is not necessarily healthy but is still on my safe list. The below instructions are for those with popcorn makers (a worthwhile small investment) but the ingredients remain the same for those who pop their corn manually. The oil can also be melted in the microwave or in a very small saucepan on the stove top.

SWEET CINNAMON POPCORN 

30g/1oz popcorn

1tsp coconut oil

1/2 tsp ground cinnamon

1/2 tsp pure icing sugar

1. Tip the popping corn into the popcorn maker and put the coconut oil in the melting cup that sits above the popcorn.

2. While the popcorn is popping (and the oil is melting!) mix the paprika and sugar together in a small bowl, pressing out any sugar lumps with the back of a teaspoon. Sift the mixture into a large bowl - one with a lid is best if you have it.

3. Tip popped corn into the large bowl with the spice/sugar mix and drizzle oil over the top. Mix together quickly with a large spoon or put the lid on if you have one and shake vigorously until well combined. 

Enjoy (in moderation) ❤️

Ingredient information (based on advice by SIGHI)

- Popcorn is not listed but corn is rated 0 with a caveat that it can be hard to digest. 

- Coconut oil is rated 0 and is highly recommended

- Contrary to popular belief, cinnamon is rated 0 

- Sugar is rated 0 but should be eaten in moderation

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