4 Cheese Pasta Bake

This pasta bake is made with low-fat heart-smart mince beef, low-FODMAP tomato base and cheeses and also with gluten-free pasta. I would call it the healthiest pasta bake around! The four cheeses make it the delicious dish that it is, in fact it adds quite a twist on the old pasta bake recipes we're all used to. This serves 6-8 generous helpings.

Ingredients:

• 600g lean, low-fat heart-smart mince beef
• 1 onion, chopped (eliminate for low FODMAP diet
• 2 whole cloves garlic (remove after cooking for low FODMAP diet)
• ½ green capsicum
• ½ yellow capsicum
• 1 punnet cherry tomatoes
• 1 jar tomato cooking sauce (garlic and onion free, i.e. Passata)
• ½ chopped red chilli
• Salt and pepper
• 1 tablespoon dried mixed herb (i.e. rosemary, thyme, parsley and oregano)
• 500g pasta of your choice. I used gluten-free macaroni
• 200g low-fat Greek feta cheese, crumbled
• 100g Grana Padano cheese, grated
• 100g Peccorino cheese, grated
• 100g Parmesan cheese, grated

Method:

1. Pre-heat oven to 160 degrees celsius
2. Cook the pasta as per packet instructions
3. Heat oil in a medium sized saucepan and when hot, add onion and garlic (omit if making low-FODMAP) and also add the chilli, stir together 
4. Add the capsicum, herbs, salt & pepper and stir
5. Add the meat and brown through, but don't over do it as it's going into the oven. Once the meat is browned, remove from heat
6. When the pasta is cooked, place it into a large earthenware dish or large oven-proof casserole dish, i.e. Chasseur pot with lid
7. Pour in the browned mince, cherry tomatoes, tomato cooking sauce and mix well
8. Place the crumbled feta on top, then the grated cheeses evenly
9. Spread to make even coverage and cook, with the lid on, at 160 degrees for 20mins
10. To brown the cheese on top, remove the lid, turn the oven to the grill setting and grill on a high heat for about 5-7mins - watching carefully so it doesn't burn the cheese
11. Serve into generous sized bowls and try not to devour the whole thing!

D-E-L-icious  XD

Quinoa and Tuna Salad - low FODMAP and gluten free

I've never bought Quinoa before so I ventured off to the health food store to see what all the fuss was about. I had a few recipes in mind, so ended up buying the black quinoa. It also comes in white and red. Here are two images of before cooking and after cooking...

uncooked

 cooked

It is very important to rinse the quinoa before eating it, however I didn't have a mesh colander with small enough holes so I placed the quinoa in boiling water and let it cook for about 2 mins. In this time it swelled slightly, making it large enough not to slip through the holes in my colander. Then I removed it from the stove, poured it through my mesh colander into a large bowl, replaced the water and put it back on the stove.

This recipe was adapted from two recipes I found. Then I adjusted it so it was low FODMAP for IBS sufferers. This serves 3 generous serves or 4 side dishes.

Ingredients:

• 300g black quinoa, rinsed
• 3 cups water
• 185g tin of tuna (unflavoured)
• 1 tomato, diced
• 2 tablespoons of chopped red capsicum
• 2 tablespoons of chopped green capsicum
• 2 tablespoons of chopped yellow capsicum
• 1 cup mint leaves, finely chopped

Dressing:

• ⅓ cup fresh lemon juice
• ⅓ cup good quality olive oil
• ½ tsp white sugar
• ¼ tsp chopped chilli

Method:

1. Combine the rinsed quinoa and water together in a medium saucepan, bring to the boil then reduce to a simmer for about 15mins or until the water has absorbed
2. Remove from stove, place into a large bowl and let cool
3. In another large bowl, combine the tuna, capsicums, tomato and mint
4. In a small bowl, combine the lemon juice, oil, chilli and sugar and stir until the sugar has dissolved
5. Once the quinoa has cooled, pour it into the bowl with the tuna and vegetables
6. Add the dressing and mix well…D-E-L-icious  XD

Low FODMAP Fast Noodles with Vegetables

Today I was craving noodles for lunch so whipped up this low FODMAP soupy noodly dish which was amazingly yummy. No garlic or onion makes this a healthy meal suitable for IBS sufferers like me. The stock cube I used is Massel's 7 as I recently discovered is a low FODMAP stock. And I replaced my usual sauce of choice - soy - with gluten free Tamari. This serves 1 and takes a total of 15mins from preparation to the table.

Ingredients:

• ½ carrot, peeled and chopped
• 6 green beans, chopped
• 1 tablespoon of thinly sliced red capsicum
• 2 shallots (spring onions) only the green part - chopped
• ½ red chilli, seeds kept in, finely chopped
• 1cm square fresh ginger, peeled and finely chopped
• ½ tablespoon sesame oil
• 1 Massel's 7 chicken stock cube
• 1 and ½ cups hot water (more if you want extra juice)
• Handful of noodles of your choice. I used flat rice noodles

Method:

1. In a medium sized pan, heat the oil and add the chilli & ginger. Stir fry for about 1min to release the flavours
2. Add the carrot and beans, stir fry for 2mins
3. Add the stock cube mixed with water and bring to the boil
4. Once boiling, add the noodles and reduce to simmer for about 5mins
5. Add the capsicum and simmer for a further 2mins
6. Just before serving, add the chopped shallots and Tamari sauce
7. At this step, you could add some cooked chicken or leftover beef if you're craving some meat
8. Serve in a deep soup bowl
9. The noodles will continue to soften and soak up the liquid, so if you want more liquid (as in a soup) add more as required…D-E-L-icious  XD

Potato, Spinach & Tomato Salad - low FODMAP

Here's another low FODMAP recipe for those who suffer from IBS like myself. This was absolutely beautiful. I served it at a party on the weekend, then finished it off the next day. I must admit - I'm not a huge spinach fan (or Silverbeet as some people call it) but this will now be a regular salad for us - as will buying spinach!

Ingredients:

• 1kg new chat potatoes, halved and unpeeled
• 250g tomatoes, cut into wedges
• 15 black olives, pitted, halved lengthways 
• 100g spinach, washed and stalks removed, torn into large pieces
• 1 tablespoon capers, rinsed
• Juice of half a lemon
• 2 tablespoons olive oil
• Freshly ground pepper

Method:

1. Boil the chat potatoes until you can stick a knife in them and they are just soft
2. Place the spinach ontop of the potatoes for only one minute just to wilt
3. Remove potatoes and spinach from the stove, drain the water, and let cool
4. While the potatoes and spinach are cooling, add the lemon juice, olive oil and pepper to a large serving bowl and whisk
5. Add the tomatoes, olives and capers to the serving bowl
6. Once the potatoes and spinach have cooled, gently add them to the serving bowl, being careful not the break the potatoes
7. Stir gently so the dressing coats the potatoes
8. Serve warm or cool...D-E-L-icious  XD

Chicken with rosemary and tomato - low FODMAP

I had grabbed some chicken breast from the freezer this morning, for tonight's dinner, with the intention of making a simple stir fry. However by the time the kids came home and asked what was for dinner - they were disappointed that I was making yet another stir fry!

'Fair enough' I thought. I admit it - I make a lot of stir fries...because they are quick, easy and versatile. But I caved in and began hunting for a chicken recipe which a) I already had the ingredients for; and b) was low FODMAP - suitable for my irritable bowel.

I found a chicken in tomato sauce recipe, which needed adapting for low FODMAP by removing the garlic and onions. Not only is this low FODMAP, it is also low-fat, tasty and easy. This serves 4 and is best served with either pasta, rice, cous cous or mashed potato. Why? Because it has THE BEST SAUCE you've ever tasted!!! We had sauce left over so we grabbed some slices of sour dough and literally plonked the bread into the sauce pan to soak up the juices...then ate it! Yep...it's that kind of sauce.

Ingredients:

• 500g chicken breast
• 1 x 400g can diced tomatoes (no garlic or onion added)
• 1 tablespoon rosemary (I used dried)
• 1 tablespoon capers, drained
• 10-12 black olives, pitted and left whole
• 75ml red wine (optional)
• 1 tablespoon olive oil

Method:

1. Heat the oil in a large saucepan and brown the chicken all over
2. Add half the rosemary, stir to coat, then set the chicken aside on a plate
3. In the same pan add the diced tomato, capers, olives, wine and the rest of the rosemary and bring to the boil
4. Return the chicken to the pan, cover and turn down to simmer for about 20mins, or until the chicken is cooked through
5. Serve with something which will mop up the sauce...pasta, rice, cous cous or mashed potato. I used gluten-free pasta and also added vegetables...D-E-L-icious  XD

Chicken and Noodles - low FODMAP and gluten free

I've been adapting my favourite recipes to accommodate the fact that I now need to follow a low FODMAP diet because of my irritable bowel and lactose intolerance.

One of my favourite meals is chicken with noodles. I've always added chilli, garlic, onion and sauces to this dish, but today I made it totally low FODMAP.

I used Tamari instead of soy sauce. You will find Tamari in the health food section of your local supermarket. The other thing I changed is the stock cubes I use. Massels 7 are suitable for IBS sufferers and are considered low FODMAP because they contain no onion and garlic. Read more about Massels 7 here. This recipe serves 2.

Ingredients:

• 1/2 packet vermicelli rice noodles
• 200g chicken breast fillet
• 1 shallot (spring onion) but only the green part, finely chopped
• 1 red chilli, finely chopped
• 1 Massels 7 chicken stock cube with water (as per instructions on packet)
• Splash of Tamari sauce

Method:

1. Cook the vermicelli noodles as per packet instructions. I find just placing them in a large bowl of boiling water with the stock cube cooks them without having to actually cook them on the stove
2. Steam the chicken until cooked through, turning once. Depending on the thickness, between 5 and 10 mins should do
3. Place the cooked noodles on a plate
4. Slice the cooked chicken breast and place on top
5. Garnish with the shallots and chilli and splash with Tamari... D-E-L-icious  XD

Easy meatballs - low FODMAP

I love meatballs. The kids love meatballs. Who doesn't like meatballs? These meatballs are made with low-fat heart-smart lean mince beef and IBS acceptable tomato sauce. This serves 4 with pasta of your choice. You could use gluten-free pasta for celiacs. Or alternatively serve it with rice.

Ingredients:

• 500g lean heart-smart mince beef
• 1 tablespoon gluten-free rice crumbs
• 1 egg
• Tablespoon of sauce or paste of your choice. I find tandoori paste is excellent, but if your tummy can't handle that, a thick sauce of your choice, ie BBQ, thick soy, curry paste, chilli paste, etc
• 2 tablespoons good quality olive oil
• 1 carrot peeled and finely chopped
• 1/2 capsicum finely chopped
• 1 tablespoon celeriac (turnip) peeled and finely chopped
• 1/4 cup stock of your choice
• 680g tomato cooking base (with no hidden ingredients) * see note below
• 1 tablespoon thyme

Method:

1. In a bowl place the egg and whisk briefly, add the mince, sauce/paste and rice crumbs
2. Mix with your hands really well until everything is mixed together
3. In the palm of your hands roll mince into 2cm diameter meatballs. 500g of mince should yield 40-42 meatballs of this size
4. Heat the oil in a large pan and cook the meatballs in batches until browned on both sides. It took me three batches in the pan I was using. It would be faster if you used a large electric frying pan
5. Once you've browned all meatballs on both sides, remove them to a plate
6. To the juices in the pan, add the capsicum, carrot and celeriac (turnip) and the stock
7. Scrape the bottom of the pan so all the bits of browned mince mix with the vegetables and stock
8. Add the thyme and mix well
9. Add the tomato cooking base and mix well
10. Carefully add the meatballs to the sauce, gently pushing them under the surface
11. Bring to the boil, then turn down to a simmer while your pasta or rice is cooking
12. Serve whilst hot either on rice or pasta and your favourite (tummy safe) grated cheese. I used Grana Padano...D-E-L-icious  XD

Note: It's important to check your tomato bases and pasta sauces at the supermarket. Most of them have garlic and onion in them, so if you are following the low FODMAP diet and/or suffer from IBS, you will need to avoid these. This tomato base is the CHEAPEST in Woolworths and is low FODMAP. You can add whatever herbs and spices your tummy can handle while preparing the sauce for your meatballs...or for any bolognaise dish you are making.

Orange & Poppyseed Cake

Would you believe I've never made orange and poppyseed cake before? I love it whenever I eat it, but until now haven't attempted it. It was easy and absolutely beautiful. It takes a little time though, so you need to put aside about 30mins, plus the cooking time of 40-50mins. It is easily adapted to suit lactose intolerant and gluten intolerant people.

Ingredients:

• 1/2 cup milk (I used lactose-free milk)
• 1/3 cup poppyseeds
• 180g softened unsalted butter (I used olive spread, but a dairy free spread will work too)
• 1 cup caster sugar (I used brown sugar)
• 1 tsp vanilla extract
• 3 eggs
• Finely grated zest from 3 oranges
• 1/2 cup freshly squeezed orange juice
• 1 and 1/2 cups plain flour (gluten free for celiacs)
• 2 tsp baking powder

Syrup:

• 1/2 cup freshly squeezed orange juice
• 1/4 cup white sugar (or caster)
• 20g unsalted butter (or olive spread, dairy free spread)
• Zest of 2 oranges

Method:

1. Preheat the oven to 190 degrees celsius. Grease a 24cm cake pan and line base with baking paper
2. Place milk in a bowl and stir in the poppyseeds. Stand for 20 minutes
3. Beat butter, sugar and vanilla in the bowl of an electric mixer until light and pale. Add eggs one at a time, beating well after each
4. Gently fold in zest, juice and poppyseed mixture
5. Sift the flour and baking powder and fold in
6. Spoon the mixture into the pan and bake for 40-50 minutes or until a skewer comes out clean
7. Cool cake in pan for 5 minutes, then turn out onto a plate

For the syrup:

1. Place the syrup ingredients in a small saucepan over a medium heat and stir until sugar has dissolved and butter has melted
2. Turn heat to high and simmer for 2 minutes
3. While the cake is still warm, pierce holes in the top of the cake with a skewer and pour over the hot syrup
4. Peel and thinly slice an orange and decorate the top of the cake and sprinkle with poppyseeds
5. Serve warm or cold.

D-E-L-icious  XD

Cottage cheese, tomato & rocket on sour-dough

I remember eating cottage cheese out of the tub as a kid. Nowadays it's available in low-fat so that's what I buy. It's hard not to eat the whole thing in one sitting so I have to be careful ;)

I don't like, nor can I afford, gluten-free bread so I find the next best thing is sour dough bread. Sour dough is NOT safe for all Coeliacs, BUT it is safer for many people and I know from experience that it is definitely better for my tummy. This article has information about research conducted on sour dough bread. It's quite an interesting read and it makes sense as to why I can eat it without any tummy problems. This serves one for lunch.

Ingredients:

• 2 pieces sour dough or gluten free bread
• 2 tablespoons low-fat cottage cheese
• 1/2 tomato, sliced
• Rocket
• Salt & pepper

Method:
Layer the cottage cheese, tomato and rocket on the bread and sprinkle with salt & pepper. Yes, it's that easy! And it's bloody D-E-L-icious  XD

Note: Research has shown that the lacto-bacilli present in sour dough cultures effectively neutralize the toxic components of the wheat gluten molecule responsible for the allergic reaction in celiac-sprue sufferers. So I would say give it a try - it is a whole lot cheaper than buying gluten-free bread.

Gluten-free low-fat rissoles

These rissoles are easy to make and are very healthy. With no breadcrumbs and only fresh ingredients, you can be sure of no tummy upsets from store-bought rissoles. This serves 4 with salad on the side.

Ingredients:

• 500g lean mince beef
• 1 small carrot, peeled and grated
• 1 egg
• 1 tablespoon worchestershire sauce
• Spray oil
• Salt & pepper

Method:

1. Spray a large frying pan with spray oil
2. In a large bowl whisk the egg, add the carrot, sauce, salt & pepper
3. Add the mince and mix well - use your hands for best results
4. Using a spoon and your hands, make balls with the mince mixture and place in the frying pan, slightly squashing them down
5. Cook on a medium heat for about 5mins each side
6. Once they are no longer pink in the centre, they are ready
7. Serve with salad or vegetables

D-E-L-icious  XD

Steamed greens with sesame seeds

Another gluten free lunch idea. This is easy and fast. Serves 1.

Ingredients:

• Vegetables of your choice. I used a hand-full of snow peas, and green string beans, 1 carrot and 1 zucchini
• Tablespoon of Sesame seeds
• Salt & pepper to taste

Method:

1. If you're using large or hard vegetables, cut them into chunks
2. Place all vegetables into a microwave dish and add about 1/2 cup water
3. Cook on high for 5mins with the lid on
4. Drain, serve on a plate and sprinkle with sesame seeds (toasted OR plain) and salt & pepper.

Also nice served with a smashed potato, grated cheese, or a slice of gluten-free toast.  D-E-L-icious  XD

Savoury Mince with Smashed Potato and Broccolini

This savoury mince dish is healthy, light, gluten-free, easy and tasty. It was also a winner with the kids.

Ingredients:

• 1/2 tablespoon good quality olive oil
• 500g lean mince beef
• 1 red capsicum, chopped into chunks
• 1 fresh garlic clove, roughly chopped
• 1 onion, peeled and chopped into large chunks
• A large handful of green string beans cut into thirds
• 2 carrots, peeled and chopped into chunks
• 1 teaspoon dried rosemary
• 1 teaspoon curry powder (optional)
• Salt and pepper to taste

Method:

1. Heat the oil in a large frying pan and add onion and garlic, stir occasionally while cooking until the onion goes clear
2. Add the mince and brown properly
3. Once the mince is browned, add the rest of the ingredients, stir well and put the lid on. Turn down to a low simmer and leave it for about 10mins.
4. Once the carrots are soft enough, it's ready to serve
5. Serve with smashed potato and broccolini

Note: For the smashed potato - I placed a medium sized potato (with skin on) into a microwave safe dish. I poked both sides of the potato with a sharp knife and cooked it for 2mins each side. I placed it on the plate and pressed on it with my hand until it split...easy!   D-E-L-icious  XD

About gluten:

Gluten is a rubbery protein found in grains including wheat, rye, oats and barley. Patients with Coeliac disease are sensitive to gluten which damages the lining of the small bowel. Coeliac Disease can be managed by sticking to a strict gluten-free diet and a person with Coeliac Disease can still enjoy a varied diet if they fully understand the gluten-free diet. Foods to avoid include bread, batter, baked goods, pasta, meat products containing gluten, and beer. It is important to consult with a dietitian with experience in coeliac disease.Should you wish to know more about gluten-free diets and what it means to have Coeliac Disease, this website is quite useful. Also read more from the Coeliac Society of Australia.

Ham steak with egg and spinach leaves

After 2 weeks of tummy problems I am trying a gluten-free diet. Already within 2 days I've noticed an improvement in my wellbeing. I made this for lunch yesterday and it was delicious.

Ingredients:

• 1 ham steak (I carved off a 1cm thick piece of ham off the bone)
• 1 fried egg (lightly fried in spray oil)
• A handful of baby spinach leaves

Method:

1. Spray a frying pan with olive oil spray
2. Cook the ham steak on a medium to high heat for 5mins each side
3. Cook the egg to your liking
4. Layer the ham steak, then the egg then the spinach leaves
5. Sprinkle with salt and pepper

EASY! FAST! TASTY! GLUTEN-FREE...D-E-L-icious  XD

Gluten is a rubbery protein found in grains including wheat, rye, oats and barley. Patients with Coeliac disease are sensitive to gluten which damages the lining of the small bowel. Coeliac Disease can be managed by sticking to a strict gluten-free diet and a person with Coeliac Disease can still enjoy a varied diet if they fully understand the gluten-free diet. Foods to avoid include bread, batter, baked goods, pasta, meat products containing gluten, and beer. It is important to consult with a dietitian with experience in coeliac disease.Should you wish to know more about gluten-free diets and what it means to have Coeliac Disease, this website is quite useful. Also read more from the Coeliac Society of Australia.

Easy Gluten Free Carrot Cake

This gluten free carrot cake recipe I've adapted from 3 other recipes I've tried over the years. This one is so easy that it doesn't require a cake mixer  It results in a moist, sweet carrot cake that is so delicious that it doesn't require any icing!

Ingredients:

• 125g butter
• 1 teaspoon vanilla
• 1 cup brown sugar
• 2 eggs
• 1 cup grated carrot
• 4 tablespoons natural Greek yoghurt
• 2 cups gluten free flour
• 4 teaspoons baking powder (if you haven't used Self-Raising Flour)

Method:

1. Melt the butter in the microwave
2. Add vanilla and whisk
3. Gradually add the sugar and whisk again
4. Add eggs one at a time, whisking in between and after
5. Add the carrot and then the yoghurt, whisk again
6. Add the sifted flours and baking powder and whisk well
7. Place into a greased, lined loaf tin and bake at 180 degrees celsius for 30-40 minutes
8. The cake is cooked when it's brown on the outside, but still moist inside
9. Remove cake from the oven, but don't remove it from the loaf tin yet - the cake is very moist inside so needs to rest for about 20mins and cool to room temperature.
10. Serve sliced sprinkled with icing sugar...D-E-L-icious  XD