Friday, 10 August 2012

Flatbread Wraps (GF LF LowGI)

As I was going to St Ives,
I met a man with one wife
Who was an Italian Cookery Teacher and Sausage Maker Supreme.

He told me all about the low incidence of Coeliac in Italy, put down to their peasant diet when they couldn't afford wheat flour, and instead made their breads with chick peas and polenta.  When I got home, he sent me a lovely e-mail, stuffed with tips of what to look for to make GF breads.  If you'd like to look at his deli and cookery website it's at (Squisito is Italian for Exquisite).  Expect more recipes to come, but try this for starters.  So simple and delicious!

Chickpea flour (gram flour)
Oil for frying

Use one and a half times the amount of water to flour.  I used 70g of flour and about 100ml of water, which was enough for two flatbreads.

Mix the flour and water together, sieving the gram flour if clumping.  Leave the mixture to sit for half an hour - you can give the occasional stir if you like.  When it has become a batter-like consistency, heat the oil in a thick-based pan and cook as pancakes.  Cook evenly on both sides.  

I served mine with fresh lettuce, red pepper and Portuguese Sardines in Tomato Sauce.

Thursday, 9 August 2012

Pesto Chick Peas (GF Low Lactose LowFODMAP LowGI)

Chick peas - good for you but very dull.  Pesto - tasty, but usually served with high-carb pasta.  So I had a brainwave and put the two together.  I'm glad I did because it is unbelievably delicious and guilt-free!


Chickpeas (best to soak and cook your own)
Pine nuts
Fresh Basil Leaves
Dash of Lemon juice
Olive Oil

Soak the chickpeas overnight, then cook following the directions on the packet (or cheat and use tinned chickpeas, but remember to use less salt in the pesto if you do).  

Now make the pesto.  Toast the pine nuts in a clean, dry frying pan.  Tear fresh basil leaves then slice into small pieces.  Put both in a bowl and mix together.  Add the salt, lemon juice and a glug of olive oil.  Use a potato peeler to shave parmesan onto the mixture.  Stir together.

When the chickpeas are cooked, mix together with the pesto and serve with a garden salad, or halve baby plum tomatoes and mix into the dish.

Monday, 6 August 2012

Blueberry Snack Bar (GF LF LowFODMAP LowGI)

Great take-anywhere fruity biscuit bars.  The recipe has virtually no sweetness, so if you are not affected by hypoglycaemia you might want to add a tablespoon of caster sugar and add apple juice instead of water.  If you can tolerate lactose you could also add whey powder to make them more protein-rich.  I take mine hiking and surfing, they are great before/ after exercise bars.  Makes 8

200g Blueberries (I use frozen berries)
90g   Sainsbury Buckwheat and Rice Flakes (or oats if you can tolerate)
50g milled flax seed
50g Buckwheat flour
25g sesame and/ or linseeds
2 teaspoons cinnamon
2 egg whites
2 tablespoons water
2 teaspoons of vanilla essence

Mix the fruit and the dry ingredients together in a bowl.  In another bowl, whisk the egg whites, water and vanilla together until lightly foamy.  Add the foam to the dry ingredients and combine into a moist but crumbly mixture.  Cook for 40 minutes in the oven at 180c, Gas Mark 4.

Sunday, 5 August 2012

Nut Sponge (Gluten Free Lactose Free LowFODMAP))

Even Hypoglycemics need cake!  This recipe uses a traditional Gluten Free substitute, ground almonds.  I've tweaked the ingredients here to make it less sweet and more hypoglycaemic friendly too, although next time I make it I think I will use even less sugar and load in more nuts or even some fruit.  I've lost my sweet tooth!

140g Baking Margarine
100g Caster Sugar
3 large eggs
50g Rice flour
100g Ground Almonds
20g Milled Flax Seeds
10 hazelnuts
handful of flaked almonds
1 1/2 teaspoon gluten-free baking powder

Preheat the oven to 180c/ 350f/ gas mark 4

Grease the cake tin, dust with rice flour and line with greaseproof paper (or use a non-stick loose base tin).

Cream the margarine, gradually add the sugar and beat until very pale.  Slowly add the eggs, one at a time, and beating well to stop the mixture curdling.  Add the flour and baking powder then mix in. Add the ground almonds and flax seeds and mix into a smooth paste.

With the back of a large knife, crush the hazelnuts and chop coarsely.  Add to the mixture, stirring with a spoon.

Spoon into a cake tin and cook for 20-25 minutes.

PS.  I forgot to add the baking powder to the cake in the photo and it came out just fine!

Thursday, 12 July 2012

Crunchy Alternative Coleslaw (GF DF LowFODMAP Low GI)

This is a lovely crunchy alternative to a normal coleslaw, best eaten fresh.  If you need to be gluten free or lactose free make sure you check your Dijonnaise/ mayonnaise ingredients.

2 carrots, grated
1/2 green pepper, very finely sliced
1/2 yellow pepper, very finely sliced
2 celery sticks, very finely sliced
2 desert spoons of Dijonnaise (or mayonnaise and 1/2 teaspoon French mustard)
Pepper to season

Once you've sliced or grated the veg, throw it into a largish mixing bowl.  Add the pepper and Dijonnaise and mix around with a spoon.  It's that simple!

Monday, 25 June 2012

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Thursday, 21 June 2012

Tarragon Chicken (GF DF LowGI LowFODMAP)

This is just so quick and easy to cook - it's all in one pan so it cuts down on the washing up too!

Chicken thighs/ drumsticks or quarters
White wine
Salt and pepper
Olive oil

Season the chicken thighs and cook through in a deep frying pan.  When the chicken is cooked, add the mushrooms and courgettes, cooking until soft.  Add the white wine and tarragon and reduce it down, then add enough stock to cover.  Gently simmer to reduce the liquid and serve on its own, or with puy lentils or basmati rice.