Broccoli trout stirfry

Stick with the following story - it has a good ending! I posted about my first trout trial which we brought home from the trout farm and which, on day 1, looked like a success. Unfortunately my symptoms can take a day or two to manifest and so the day after eating the first trout was a very bad one. All of the scary symptoms came out to play - swollen eye, dizziness, pounding headache, intense breathlessness, vision disturbance, palpitations, fatigue etc etc. I was confused as to what had gone wrong given that I put the fish straight in the cooler with ice and had it cooked within hours. When I looked back at the photo I took when I first opened the cooler, I realised that the golden trout (the one I ate first) was sitting near the top and was not completely covered in ice. Convinced that this was the issue (and also desperate to make this fishy experiment work!) I decided to give another trout a go. I was thrilled to find that I did not react to it at all. Lesson learned about taking significantly more ice with us if we are to bring any more trout home from the farm. 

My second trout test led to the purchase of a "chop and flip" aquaponics system for our backyard (pictured below) which I cannot wait to get up and running. The bottom section will house the fish and the top will be where lovely fresh vegetables will grow. The bottom needs to be clad to protect the fish and we still need a couple of pumps so progress will be slow but very worth it. 

This is the best recipe I have created since trialling the trout, which was batch cooked and frozen in portions.

BROCCOLI TROUT STIRFRY

Tbsp pure, cold pressed coconut oil

Medium-Large white onion, peeled and diced

2 C broccoli, diced (including stem!)

1 1/4C red capsicum/sweet red pepper, diced

3/4 C pre-cooked frozen trout

1/2 C freshly cooked or pre-cooked/frozen rice 

1. Heat oil in a large pan on medium-high heat

2. Add onion and cook, stirring until slightly browned

3. Add broccoli and capsicum/sweet red pepper and cook, stirring until broccoli is tender. If pan gets too dry, add a very small splash of water and stir through. Repeat if required. 

4. Zap rice and fish in the microwave for a minute if frozen and add to the pan

5. Stir through and cook for a few minutes or until rice and fish are heated through

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0*

*Trout is rated 0 but must be unbelievably fresh. Can be substituted for another fish if required

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Freeze what you can't eat on the day

The beginnings of our new
aquaponics system

Rosemary cornbread (gluten free)

This is a lovely cornbread but looks a little messy when cut which is why I decided to bake mine in a mini loaf tin. A mini muffin tin would work just as well! The recipe makes about 24 if cooked this way. 

ROSEMARY CORNBREAD (GLUTEN FREE)

Wet mixture

2 tbsp chia seeds

1 egg yolk

1 tbsp white vinegar

2 tbsp pure Maple syrup

2 1/4 C coconut milk (the drinking kind from a carton)

Dry mixture

1 1/2 C fine polenta/cornmeal

1/2 C quinoa flour

1 tsp cream of tartar

1/2 tsp bicarbonate soda/baking soda

1 tsp sweet paprika (not hot!)

2 tbsp finely chopped fresh rosemary leaves, stripped from the stem

1. In a small bowl, combine chia seeds, yolk, vinegar and Maple syrup. Whisk to combine

2. Add coconut milk and whisk well. Leave to sit for 10 minutes

3. In a separate, larger bowl add all ingredients for the dry mixture and stir together very well 

4. Tip wet mixture into dry mixture and stir gently to combine

5. Line baking dish, deep tray or muffin tins with baking paper/parchment paper and fill with mixture. You don't want the mixture to be more than about an inch deep. If baking in one large dish, the dimensions should be around 7"x 9.5"/18cm x 24cm

6. Bake in a moderate oven (180°C/350°F) - 15 minutes for mini muffins or 30 minutes for a large cornbread

7. Check and return to oven if not firm all over

8. Lift out by the paper and cool on rack, removing the paper gently after 5 minutes

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- All ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Freeze what you can't eat on the day. Reheat in the microwave for a short burst and then in the air fryer for about 7 minutes for a gorgeous crispy exterior

🔥 Break cornbread into crumbs and air fry or pan fry for lovely, crunchy breadcrumbs to scatter over soup or vegetables

🔥 Coconut milk can be replaced with any other tolerated milk

🔥 Replace the quinoa flour with plain or wholemeal flour if you prefer

🔥 To keep parchment paper/baking paper in place prior to filling, scrunch it in a ball before laying it into the tray

Chunky celery and mushroom soup

This soup can be blended if a smooth soup is your preference but it is such a lovely experience to eat it chunky! This pairs BRILLIANTLY with my damper (yes, cinnamon and cloves and all!) and made a satisfying and healthy meal which my family also enjoyed.  

CHUNKY CELERY AND MUSHROOM SOUP

1 tbsp cold pressed coconut oil

Medium white onion, peeled, halved and sliced

3 C Celery stalks with leaves attached, chopped into half inch pieces

5 large white button mushrooms, rubbed or peeled, trimmed, halved and thickly sliced

1/2 C Fresh parsley leaves stripped from the stalks & stalks chopped into half inch lengths

1/6 C Fresh thyme leaves, stripped from the stem (discard stems)

1 tsp Ground caraway seeds

2 C water

1 C coconut milk (the drinking kind from a carton)

1. Heat oil in very large saucepan or stockpot

2. Add onion, celery, mushrooms, parsley stalks (not leaves), thyme and ground caraway

3. Cook, stirring on high heat for 10 minutes. Whenever pan gets too dry, splash in a small amount of the water

4. Add the rest of the water and coconut milk

5. Stir through, reduce heat to medium, cover and leave to heat for 5 minutes

6. Chop parsley leaves and stir through

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- White button mushrooms are rated 1

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tip!

🔥 Freeze what you don't eat on the day in ziplock bags. Sit each bag in a jug to keep it steady as you add the soup 

Roasted Jerusalem artichokes (sunchokes)

Following a Swiss histamine list means that occasionally there will be foods that are available locally but which do not appear on the list. Jerusalem artichokes are one such food and I am happy to report that they appear to be a good, low histamine option. Care must be taken when eating them as the inulin can cause gas and gut pain. To avoid this, eat these only in very small amounts. 

ROASTED JERUSALEM ARTICHOKES (SUNCHOKES)

Jerusalem artichokes

Olive oil (or other tolerated oil)

Fresh thyme

Garlic cloves (optional)

1. Soak Jerusalem artichokes in very cold water for 15 minutes to loosen the dirt

2. Scrub Jerusalem artichokes very well, snapping off knobbly bits (don't discard them!) so that all dirt can be removed

3. Rub dry with a clean tea towel/dish towel to remove dirt residue

4. Cut into bite sized pieces and tip into a baking dish. 

5. Strip thyme leaves from the stalks and scatter over the top

6. If using, add a few unpeeled garlic cloves to the pan

5. Drizzle with enough oil to lightly coat and use your hand to rub it all over the vegetables

6. Cook in a moderately hot oven (200°C/390°F) for 20 minutes

7. Remove, turn with a metal spatula and cook for a further 15-20 minutes or until the insides are soft and the outsides are lightly brown and crunchy

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- The rating of Jerusalem artichokes is not listed by SIGHI but they are considered to be low histamine

- Garlic is rated 1

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Eat in very small quantities. No matter who you are, the inulin in Jerusalem artichokes causes gas and bloating in anything greater than a small amount

🔥 To enjoy the garlic, squeeze it from its skin. Enjoy in small amounts

🔥Freeze in reusable zip lock bags. After a few hours in the freezer, separate the pieces and refreeze to avoid them clumping together

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

Honey pork

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

HONEY PORK (SERVES 4)

2 pork tenderloin fillets

1 tbsp pure honey

1/8 tsp ground cloves

1. Preheat oven to 200°C/390°F 

2. Wash pork and pat dry

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

4. Stir cloves through melted honey

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

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

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

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

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

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

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Freeze what you can't eat immediately

Cauliflower and carrot stirfry

This is great for a light lunch or quick snack. If you can't tolerate butter simply add more oil. 

CAULIFLOWER AND CARROT STIRFRY

1 tsp coconut oil

1 tsp butter (replace with oil if required)

1 medium carrot, peeled, trimmed and diced

2 cauliflower florets, diced

1 large white button mushroom, cleaned, trimmed and diced

1 tsp dried basil

1. Throw everything into a small pan and cook over high heat

2. Cook, stirring until cauliflower is cooked

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- White button mushrooms are rated 1 

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Cut vegetables into small pieces for faster cooking 

🔥 Replace the butter with more oil if required

Pumpkin/Winter squash, celery & carrot soup

I don't talk much about gastroparesis but suffice to say, soups are definitely a good idea! Some days I try to get as much liquid and puree into me as I can and this soup has covered the majority of my eating needs today.   

PUMPKIN/WINTER SQUASH, CELERY & CARROT SOUP

1 tbsp coconut oil

1 tsp nigella seeds

1/2 tsp sweet paprika (not hot!)

2 large cloves garlic, peeled and finely chopped (optional)

1 small white onion, peeled, trimmed and sliced

4 large stalks celery, sliced

250g pumpkin/winter squash, peeled and diced 

1 large potato, peeled and diced

1 large carrot, peeled, trimmed and sliced

2 heads broccolini or 50g broccoli, chopped

3C water

1. Heat oil in a large, heavy bottomed pan on high heat

2. Add spices and cook, stirring for a couple of minutes

3. Add garlic, onion and celery and cook, stirring for a few minutes

4. Add 1/2 C water, pumpkin/winter squash, potato and carrot and cook, stirring for 2 minutes

5. Add another 1/2 cup water and cook for another 2 minutes

6. Add 2C water and when water is bubbling, reduce heat to low, cover and cook for 10 minutes

7. Add broccoli and cook for a further 3 minutes

Blend and enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Garlic is rated 1 

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Cut vegetables into small pieces for faster cooking 

🔥 To freeze remaining soup in ziplock bags, place the bag inside a bowl to hold it steady as you pour

🔥 Soup can be stored in the fridge if eaten on the same day it is made 

Sweet potato quinoa patties

I have made these lovely patties twice now - mainly because I didn't write the recipe down well the first time and had to re-test it. I am definitely not complaining because now my freezer is full of sweet potato patty goodness! 

SWEET POTATO QUINOA PATTIES

1/3C quinoa (regular or tri-coloured will both work)

3 tbsp coconut oil

Medium sweet potato (approx 360g)

3 medium white button mushrooms

5 small Brussels sprouts

2 tbsp quinoa flour

1. Soak quinoa for 1 hour

2. Drain quinoa through a fine sieve

3. Heat 1 tbsp of the oil in a medium frypan and fry wet quinoa on medium-high, stirring, until toasted. It should pop and smell nutty and should take approximately 10 minutes. Set aside

4. Peel and dice sweet potato, trim and halve mushrooms and Brussels sprouts.

5. Use 1tbsp of the coconut oil to rub all over the vegetables

6. Cook in an airfryer or in the oven at 200°C/390°F for 20 minutes. 

7. Remove Brussels sprouts and mushrooms and cook the sweet potato for a further 20 minutes

8. Cut the mushrooms and Brussels sprouts into a very fine dice

9. Tip all cooked vegetables, toasted quinoa and quinoa flour into a large bowl and mash well. 

10. Using a spoon or spatula, stir the mixture until the flour is well combined

11. Roll a small amount (approx 40g) into a ball and flatten into a patty.

12. Place gently on a plate and repeat until all mixture has been used. 

13. Place patties in the fridge for 15 minutes so that they become firm (optional)

14. Using the same frypan, heat the final tbsp of oil and fry the patties on both sides

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- White button mushrooms and Brussels sprouts are rated 1 

- All other ingredients are rated 0

0 - Well tolerated, no symptoms expected at usual intake 

1 - Minor symptoms, occasional consumption of small quantities is often tolerated 

2 - Incompatible, significant symptoms at usual intake 

3 - Very poorly tolerated, severe symptoms

Hot tips!

🔥 Try to cut the sweet potato into evenly sized pieces so that they cook at the same rate

🔥 Freeze remaining patties in sealed containers or bags in between pieces of baking paper/parchment

🔥 To ensure they remain crisp, reheat straight from the freezer in the oven or air fryer at 180°C/350°F for around 7-10 minutes

🔥 Reheat in the microwave for a fast spread for your toast, corn thin or even to top chicken or steak

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

Mushroom broccolini tart

I had no idea if this recipe would work with so little moisture but was absolutely thrilled with the result. For those able to tolerate dairy, the bocconcini added a texture and taste that lifted the tart into another dimension. 

MUSHROOM BROCCOLINI TART

Crust

80g/2.8oz plain flour

60g/2.1oz very cold butter

20ml cold water

Filling

4 egg yolks

2 tbsp chia seeds

1/4 cup coconut milk (the drinking kind) or other tolerated milk

75g bocconcini (fresh mozzarella balls), diced

4-5 fresh basil leaves, sliced finely

2 stalks broccolini (or around 35g broccoli), cut into small pieces

3 large white button mushrooms, peeled and diced

1. Tip flour into bowl of a stand mixer or into a large bowl if making by hand

2. Add the butter in very thin slices and then mix (or rub between fingers) until it resembles breadcrumbs. Take care not to overmix

3. Add the water and mix until the pastry comes together in large clumps

4. Press into a smaller shape of whatever tart tin you are using (round, rectangular etc). Wrap in cling film and refrigerate for at least 30 minutes. This is a small tart and so I used an 18cm/7inch lined, loose bottomed cake tin 

5. Preheat oven to 200°C/390°F 

6. Roll pastry quite thin on a floured bench and press into a loose bottomed tart (or cake) tin

7. Cut a sheet of baking paper/parchment that is bigger than the tin, scrunch it into a ball and then flatten against the pastry

8. Fill paper with baking weights or rice 

9. Bake for 10 minutes

10. Remove weights/rice and baking paper/parchment and bake pastry for a further 5 minutes

11. Remove from oven and reduce oven temperature to 180°C/355°F

12. Whisk yolks, chia seeds & milk together in a bowl and leave 5-10 minutes or until liquid has been absorbed 

13. Combine filling ingredients and tip into baked pastry shell

14. Bake at 180°C/350°F for 25 minutes or until firm in the centre

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour and white button mushrooms 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!

🔥 Using rice instead of baking weights is a cheaper option and the same rice can be used over and over again for many years

🔥 Remove tart from tin by placing an upside down bowl on the counter and lowering loose bottomed tin onto the bowl. The sides should drop down to the counter and the tart can be lifted off easily. The bowl will need to be taller than the tin. For this recipe I used a cake tin and so needed to use a tall milkshake glass in place of a bowl. 

Pecan pie

More sweets! This pie is crunchy and flaky when warm but comes together beautifully once cold and is another dessert I have been happily eating straight from the freezer. The pie is large enough to share with family or friends - or you could be like me and horde the entire pie for your own enjoyment. Small slices are recommended.

PECAN PIE

Crust

120g/4.2oz plain flour

90g/3.2oz very cold butter

1/8 cup cold water

Filling

130g/4.6oz butter

160g/5.6oz soft brown sugar

1/4 tsp bicarbonate soda/baking soda

220g/7.8oz Pecans, chopped

1. Tip flour into bowl of a stand mixer or into a large bowl if making by hand

2. Add the butter in very thin slices and then mix (or rub between fingers) until it resembles breadcrumbs. Take care not to overmix

3. Add the water and mix until the pastry comes together in large clumps

4. Press into a smaller shape of whatever tart tin you are using (round, rectangular etc). Wrap in cling film and refrigerate for at least 30 minutes 

5. Preheat oven to 200°C/390°F 

6. Roll pastry quite thin on a floured bench and press into a loose bottomed tart tin

7. Cut a sheet of baking paper/parchment that is bigger than the tin, scrunch it into a ball and then flatten against the pastry

8. Fill paper with baking weights or rice 

9. Bake for 10 minutes

10. Remove weights/rice and baking paper/parchment and bake pastry for a further 5 minutes

11. Remove from oven and reduce oven temperature to 180°C/355°F

12. Heat butter and sugar on medium-high heat in a small saucepan, stirring until sugar has dissolved

13. Allow to bubble for a minute then add bicarbonate soda/baking soda and stir through quickly

14. Add pecans to caramel, stir through and then pour into baked pie shell

15. Bake for 25 minutes or until firm

16. Remove pie and allow to cool. Cut into slices and freeze what is not eaten immediately 

Enjoy ❤️ 

Ingredient information (based on advice by SIGHI)

- Flour is rated 1 

- Pecans are not listed on SIGHI but are often 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!

🔥 The pecans can be left whole but chopped pecans enable the pie to be sliced more easily 

🔥 These amounts will suit a 25cm/9.8 inch round tin or 32 x 21cm /12.5 x 8.3 inch rectangular tart tin

🔥 Using rice instead of baking weights is a cheaper option and the same rice can be used over and over again for many years

🔥 Remove pie from tin by placing an upside down bowl on the counter and lowering loose bottomed tin onto the bowl. The sides should drop down to the counter and the pie can be lifted off easily