Category Archives: low FODMAP

Fermented Mustard

Taken from Pete Evans and adapted to our requirements.
We put this on everything from salads, eggs, meats, vegetables

Fermented Mustard

MUSTARD

INGREDIENTS

  • 185ml of strained sauerkraut brine (at least 3 into fermentation- oh and don’t worry too much if a few bits of cabbage end up in the brine)
  • 80 grams of mustard seeds (brown are hotter than yellow so keep that in mind)
  • 1/4 teaspoon of salt
  • 1 tsp. Turmeric Powder
  • 1 Tbsp. of Maple Syrup
  • And if you can tolerate them;
  • 1 French shallot finely diced
  • 2 cloves of garlic finely diced

 INSTRUCTIONS

  1. Pop the seeds, brine, salt and if using shallot and garlic in a bowl.
  2. Cover the top with a plate and leave at room temperature over night
  3. Add Maple Syrup and Turmeric to mix and whizz in a food processor until it is the right consistency for you- the more you pulse the less whole seeds you will have.
  4. Taste and add salt if needed to season
  5. Pour into at least a 250ml jar and secure lid
  6. Refrigerate for up to 3 months

Dressings- try these on your meals. In a small jar mix

  • mustard with some olive or macadamia oil, shake and pour over salad, vegetables, meat or even on some sourdough.
  • Use above and add ¼ mashed avocado, shake and pour
  • Add an extra ‘zing’ by adding 1 tsp. of apple cider vinegar or balsamic to the mix, shake and pour.

Serve a dollop on a steak, with some prawns.

 

Chocolate Granola

Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.

It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.

Coco-Nola

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INGREDIENTS:

1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)

Step two Ingredients:

1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)

INSTRUCTIONS:

1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
3. Toss
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.

Over indulgence may lead to belly ache ha ha

Kangaroo Burgers

Probably not the first mince you would grab from the meat section but Kangaroo meat is great. Great for you, great tasting and can be used as an alternative to almost all beef mince dishes.

We love our burgers, you can add whatever you like to them too and the family can get a veg packed patty of yum.

Super easy to make, can be prepared ahead, taken along for a BBQ lunch, great in school lunches, great for breakfast and even for a cold healthy snack.

Kangaroo Burgers

kangroo_burger_2

INGREDIENTS

500g kangaroo mince
1 zucchini grated (squeeze out the excess water)
1 carrot grated
1 cup of mushrooms diced or grated
1 onion diced (optional for Low FODMAP)
1 egg
1 Tbsp Tomato Paste (low salt)
1/2 Tbsp Chia seeds
1 tsp sumac (sweet and tart)
1 tsp basil
1/4 tsp salt
grind of pepper to season
1 Tbsp Coconut Oil

NOTE: you can add any herbs or spices you like.
Add some minced liver too – a great way of packing in more that no one can taste.

INSTRUCTIONS:

Combine everything in a bowl and mix with hands until combined (really massage the mix to maximise flavour)
Form into balls. Vary in size if you have big and little people in the house to feed.
Pop into fridge to set for at least 20 minutes

Season the grill with some coconut oil (or better yet brush each burger with macadamia oil)
Grill on medium for 5 minutes each side
Kangaroo is a game meat so is best to cook just under done

kangaroo_burger
Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.

 

 

Pizza

How hard is it to find a pizza base that works for grain free? I’m still testing this one but I will share so please give me your thoughts.
pizza_7

I am forever Googling and Pinterest searching for ‘Paleo’ pizza dough but I haven’t found one that works for me and the family that’s easy, quick and not packed with high starch foods. A while a go I made a base that was my cracker recipe and it was great, it’s my personal favourite but in volume it’s a lot of seed and flax for pizza really. Today was one of those days where I was determined to find a happy medium for pizza especially when I promised my princess it was pizza night.

pizza_1
raw dough

This base is grain free, nut free, dairy free and was actually really light in texture (the key to coconut flour, use little and don’t over work it and fluff the eggs- how is that easy……eggs and blenders are a match made in heaven that is all).
Pumpkin seeds/pepitas are a great little green seed. They are a great source of omega-3 fatty acids and also a source of calcium, iron and some B-complex vitamins and protein. Great for all the family. Soaking and dehydrating also removes the phytic acid which the digestive system cannot break down. But like all nuts and seeds all in moderation and too much of good thing can do more harm than good.

pizza_2
pizza_5

Pizza Base

serves 2 (multiply as required)
preheat oven to 190c

PREPARATION TIME           COOKING TIME
5 MINUTES                  15 MINUTES

INGREDIENTS

2 small handfuls of pumpkin seeds (or use a mix of pumpkin, sunflower and flax)
1/2 zucchini
1 egg
1 Tbsp Coconut Oil
2 Tbsp Coconut Flour
1/4 tsp Himalayan or sea salt
1 tsp za’tar (or dry herb of choice)

INSTRUCTIONS

  1. In a blender, pulse egg until fluffy (remove)
  2. add chopped zucchini and pumpkin seeds and pulse until ground
  3. add egg, coconut oil herbs and salt
  4. add coconut flour one tbsp at time and pulse lightly then leave for a few minutes to absorb.
  5. Pour onto baking sheet and spread to desired thickness
  6. Bake for 10-15 minutes or until lightly brown
  7. Flip and bake for a further 5-10 minutes
  8. Take out, top favourite toppings and bake until heated through
pizza)4
lovely green slices of yum

‘dairy free’ Probiotic Lemon Cheesecake

I have been super busy on a new project that I can’t wait to share with the world. Things are getting exciting here!!!

But even more exciting was my milk kefir grains. I ferment my grains in coconut milk/cream/meat every other day and totally forgot about them needing the sugar in lactose so I thought they had died. Thanks to a kefir expert or two I revived my babies and now they are producing both cows and coconut kefir.

Milk kefir is a bit of controversy. Some say the lactose is fully fermented out others say that it’s not. Me, I’m on the fence. I ferment my cows milk longer to try and ferment as much lactose out and I only have a small try and give the rest to the family as their probiotic through making smoothies, ‘sour cream’, tzatiki or as I did here for this recipe make some amazing desserts. My gut has been ok and by small amount I mean one serve once a week.

My next test is to make coconut cream kefir cheesecakes so stay tuned for an update.

Lemon Kefir Cheesecakes

Gluten free, low FODMAP, dairy free (debatable), egg free, sugar free

PREPARATION TIME      TOTAL TIME
                      1-2 days in total

Serves 4

kefir_cheesecake

INGREDIENTS

1 litre Milk Kefir (on 2nd ferment strain through a cheese cloth over a bowl for 24 hours, keeping the solids and using liquid whey for other uses)
2 lemons juiced
rind of 1 lemon
2 Tbsp Coconut Oil melted
1 Cup of mixed nuts blitzed
1-2 Tbsp Maple Syrup (obviously I’m not a sweet tooth)
INSTRUCTIONS

  1. As said above, strain grains through a cheese cloth or nut bag to separate the whey and kefir. I hung my nut milk bag off a spoon over a jug and let it drip overnight
  2. Add juice and rind of lemons to kefir cheese and mix. Depending on taste buds add more lemon.
  3. To sweeten you could also add 1 tbsp of maple syrup or rice malt syrup. Leave overnight in fridge if you can as flavours will be so so so amazing after another day.
  4. Melt Coconut Oil, blitz nuts and seeds in food processor until fine. Mix together with maple syrup or rice malt syrup. Taste and add more sweetness to nut mix if desired.
  5. In a muffin tray or any pie tin/tray line with baking paper and press the nut mix in to form a base. Pop in freezer for 10 minutes.
  6. Spoon Lemon Kefir Cheese on top of base and smooth out or peak up (be creative). Either serve now or pop into freezer to semi set for 30 minutes.

 

This is a great way to get the probiotic’s into the family and friends.
You could also use your own yoghurt if you don’t have kefir.

 

Chilli Steak

My favourite day…….TACO TUESDAY

Here’s a quick and easy meat for tacos well anything really, but was amazing in some grain free tortilla’s with avocado, cucumber, coriander and kraut!! Pleases the family and especially the ‘cave man’

 

Chilli Steak

 

chilli_steak
Chilli Steak for Taco Tuesday
PREPARATION TIME             COOKING TIME
10 MINUTES                   20 MINUTES

INGREDIENTS

Coconut Oil for cooking
600 grams Grass Fed Steak (I used Rump)
2 Tomatoes (diced)
2 Red Chillies (diced with seeds)
1 Zucchini (diced)

Taco Seasoning
1 Tbsp Cumin
1 Tbsp Smoked Paprika
1 tsp Turmeric
1/2 Tsp Cinnamon
1/2 tsp salt
1 tsp chilli powder
(onion and garlic powder optional)

400ml bone broth

 

INSTRUCTIONS

  1. Season meat both sides and heat grill with a little coconut oil
  2. Cook meat 3 minutes each side and take off to rest
  3. In a pan add a little coconut oil taco seasoning and vegetables, cook to soften
  4. Add broth and simmer for a few minutes
  5. Slice steak into thin strips and add to sauce
  6. Simmer for another few minutes depending on how you like your steak. We split three ways- my daughter and I like rare so we took a portion out and let the rest simmer and absorb the sauce and cook a little longer
  7. Serve with Tacos, Salad, Vegetables or any side dish you love.

 

Chicken Liver Vegetable Sautee

Chicken Liver Seven Vegetable Sautee

market_bowl
Chicken Liver, Seasonal Vegetables, probiotics, Good fats, Nuts and Seeds to top
PREPARATION TIME              TOTAL TIME
10 MINUTES                    20 MINUTES

INGREDIENTS

A few Fresh Chicken Livers (good quality)
1 tsp sumac
Handful basil leaves
¼ tsp salt
1 red chilli
ginger/ turmeric

Vegetables (seasonal is best, choose your favourites, cook them, eat them)

silverbeet
bok choy
mushroom
spinach/kale
eggplant
zucchini
broccolini spears
Sweet Potato
Cauliflower

¼- ½ cup broth

 

To Serve 
lettuce
cucumber
fermented vegetables
coriander leaves, water cress

Dressing
1 tsp tahini paste
1/4 avocado
1 tsp Apple Cider Vinegar (acv)
2 Tbsp olive oil

 

INSTRUCTIONS

  1. Heat coconut oil in pan
  2. Add liver
  3. Add herbs, spices and salt
  4. Add veggies from top
  5. Sautee til softening
  6. Add broth
  7. Simmer for a few minutes
  8.  Tear lettuce, dice cucumber, spoon fermented vegetables, coriander, watercress
  9. Add everything from pan including any liquid left
  10. Mix dressing in a jar and shake
  11. Pour over dressing, mix, cut up and eat!!