An AIP, low FODMAP Christmas
For me Christmas has always been about food. The unnecessarily over sized roasted bird, eating so many potatoes cooked in goose fat I could barely breathe, sampling every dessert as if they were tapas (but full size portions), after dinner chocolates that you absolutely must eat, even though your stomach reached capacity two courses ago. And then sleep. The kind of sleep induced by your entire body shutting down as it tries to fathom how to process everything you've just consumed. Then an hour later (while grandad is still snoring) the kettle goes on, the turkey sandwiches come out and round two commences.
Since being diagnosed with coeliac disease and embarking on multiple elimination diets, I have missed this experience entirely. In writing my blog, I have realised that I am not the only one.
With this in mind, I have created an eBook of recipes based on the Christmas classics. All the recipes are gluten free, grain free, nut free, egg free, dairy free, AIP and low FODMAP compliant. Please note that I use a lot of tiger nut powder in my recipes as I do not tolerate any other flour. I believe that in many of my recipes you could adapt/substitute this for other flours that you tolerate.
I won't lie, producing this eBook has pushed me to the brink of insanity on a few occasions. I've lost my kitchen beneath mountains of dishes and clouds of arrowroot powder, I've taken my frustrations out on the sofa cushions when my photos won't upload, I've forgotten to take showers because I haven't moved from the kitchen for hours on end and I've appointed my husband as sous chef when the to-do list began to drown me. BUT it is completely worth it to feel I can be a part of the festivities on Christmas day, just like everybody else. I hope that my recipes allow you to do the same.
I am not a chef, doctor or dietician. These recipes are simply my creations, taking the classics and adapting them to fit specific dietary restrictions, photographed by me, and tirelessly edited by my husband and family. Before embarking on any kind of elimination diet it is always advisable to consult with your doctor or a nutritionist.
I really hope that these recipes allow you to enjoy Christmas alongside your family and help you get into the festive spirit! I'd love to hear your feedback and thoughts on the recipes too.
I am currently selling the ebook here via blurb.co.uk, which includes a 10% discount code to use when you purchase any tiger nut powder from the lovely people over at The Tiger Nut Company!
Anti-inflammatory rosemary flatbreads (AIP, low FODMAP, Paleo, low histamine, gluten free, grain free)
Making my own bread has been a long time coming. With so many dietary restrictions in place I often find that with most AIP bread recipes, I will tolerate one ingredient but not the other. But I hands down refused to accept that there was not a bread out there for me. A little while back I had experimented with water chestnut flour to create a warming bowl of porridge adapted from a traditional Indian recipe, and recalled seeing the flour also used to make traditional flatbreads. After a good googling, I stumbled across a few recipes for water chestnut flour breads and pancakes calling for little more than water chestnut flour, water and oil. How delightfully simple, I rejoiced. Now, you may have come across these recipes already. If you have tried them and successfully made them, I salute you. In fact I am in awe. As to how you achieved this I cannot even begin to comprehend. After several attempts at these my entire (and not all that cheap) bag of water chestnut flour ended up in the bin in a hideous gloopy, gungy mess. I've seen the evidence and I've seen the photos. I do not doubt that people are able to produce these gloriously fluffy, light breads with a mere few ingredients, but alas, I am not one of them.
Determined, I continued my search for something a little more robust. That's when I discovered Poori - a puffed Indian flatbread made from water chestnut flour and potato. Potatos are an AIP no no, so my thoughts turned to the humble swede (rutabaga) Surely anything a potato can do a swede can do better? Taking a traditional recipe for water chestnut Poori and applying my own adaptations, my little flatbreads were born. Cue tears of breaded joy.
Water chestnut flour can taste a little bitter but I think these work perfectly as a gluten free bread alternative for anyone on a limited diet.
Makes 8 flatbreads
You will need:
A food processor
2 cups of water chestnut flour plus extra for dusting (Please see link below)
2 tablespoons of fresh finely chopped rosemary (or any other herbs you fancy)
1 cup of cubed, soft boiled swede
A generous pinch of Himalayan salt
2 teaspoons of water
2 teaspoons of extra virgin olive oil or melted coconut oil plus extra to grease the pan
Add the flour, rosemary, water, swede, salt and 2 teaspoons of oil to a food processor and blend on high speed until a ball of dough is formed.
Remove the dough from the food processor and split into 8 chunks. With your hands, flatten the dough to form 8 flatbreads around half a centimeter thick. Dust these lightly on both sides with more flour.
Heat a little coconut or olive oil in a large frying pan over a low heat. You want enough oil to lightly coat the pan and fry the bread, ensuring it doesn't stick. You do not want so much oil that it entirely saturates the bread.
You will need to cook the breads in batches. I fry mine on a low heat for 4-5 minutes on each side until golden brown. I prefer to keep the heat low as this cooks them more evenly and prevents the outside from burning.
Add dried coriander and serve with carrot soup
Add Italian herbs and garlic oil and serve with gluten free pasta
Add spices and dessicated coconut and serve with curry
The bready possibilities are now endless...enjoy.
Tiger nut butter
Tiger nut butter (AIP, low FODMAP, Paleo, nut free, dairy free)
My lord this is so scrummy. As I am unable to tolerate nuts, seeds and legumes, any kind of nut butter is out for me. But my faithful tiger nut has rescued me once again. I really don't know how I'd function without these little guys.
Tiger nuts are naturally sweet so you also have the added benefit of not needing to add any additional sweetener. You can also play about with how much salt you add depending on how savoury you want it. I personally like to leave it quite sweet, even when use it as a veggie dip.
The tiger nut powder from The Tiger Nut company is absolutely the best to use when making this. I prefer not to use the flour for this as the texture can be too brittle.
1.5 cups of sifted tiger nut powder ( I pass mine through a sieve to make sure it is silky smooth)
4 tablespoons of coconut oil
2 pinches of Himalayan sea salt (add more to taste)
Add all ingredients to a food processor and blend until you have a smooth thick paste. It really is as simple as that. I guarantee after the first mouthful you wont be able to resist scoffing the whole lot.
Rosemary salted tiger nuts
Rosemary salted tiger nuts (AIP, Paleo, low fodmap, Vegetarian, Vegan)
I've eaten a lot of these. Some might say too many. I'm not one to snack but as soon as I made my first batch I just couldn't help myself. I'm not even sorry.
Such a simple recipe yet absolutely packed with nutrition, tiger nuts are a fantastic source of calcium, potassium, magnesium, iron and amino acids. These pan fried tiger nuts make the perfect lunch box snack, and act as a replacement for gluten free croutons over soups and salads.
1 cup of soaked naked tiger nuts - soak for 24 hours (I use the tiger nut company's naked tiger nuts as per link below)
1 tablespoon of extra virgin olive oil
1 tablespoon of finely chopped fresh rosemary
2 good pinches of Himalayan sea salt
Completely drain and pat dry your soaked tiger nuts. Place these in a dry frying pan and fry over a medium/high heat for 2-3 minutes. Add the olive oil, rosemary and salt and mix thoroughly, coating the tiger nuts in the seasonings. Let these fry for 3-4 minutes. Reduce the heat slightly and continue to fry until the tiger nuts turn a crisp golden brown. You can enjoy these warm or cold :)
Cinnamon porridge (AIP, low FODMAP, low histamine, Paleo)
AIP breakfasts can be hard at the best of times. AIP, low FODMAP breakfasts are even more limiting. For me, a typical breakfast will often consist of leftovers from a previous dinner, or meat and salad. To many this is bizarre, but for me it is something I have become totally accustomed to. However, when summer is fading and cold mornings are creeping in, all I want is a nice warming bowl of porridge. I've been craving this so much recently I hit the Internet in search of an oatless alternative. Having attempted veggie based porridge previously, I was looking for something that tasted closer to the real thing. Creamy, sweet and a little on the stodgy side. I'm not one for a watery porridge.
Having used water chestnut flour (also known as singhara flour) in a spectacularly disastrous attempt at making flat breads, I recalled reading about its traditional use as
a medicinal porridge in Ayurvedic culture. The flour boasts an impressive array of nourishing health giving properties, vitamins and minerals. Rich in vitamin C, magnesium, calcium, iodine and iron, water chestnut flour is used traditionally to soothe digestive conditions, support thyroid health and used as a nourishing porridge for pregnant women.
What's more exciting is that it is both low FODMAP and AIP complaint.
You will find singhara flour on the shelves of your local international store or it is available online. I have posted a link below to the one that I use. Although costly - a little goes a very very loooooong way.
This warming bowl of loveliness, is my adaptation on the traditional singhara porridge.
Serves 3 or two generous portions
3/4 cup singhara (water chestnut flour)
1/4 cup tiger nut flour
2 and a half cups of tiger nut milk
4 tablespoons of coconut oil
2 tablespoons of maple syrup
1 tablespoon of cinnamon
Sift your flours together and mix thoroughly.
Melt the coconut oil in a large saucepan over a low heat. Once melted, stir in your flour mix. Ensure that the flour is thoroughly combined with the oil - you should have a thick paste that will resemble almond butter. Pour in the milk and stir continuously. The flour will begin to absorb the milk and increase in size. Keep stirring until all the milk is absorbed. Add in your maple syrup and cinnamon. You will have a thick porridge consistency. Add more milk if you would prefer a thinner porridge. Serve immediately with topping of your choice.
A side note...Too much water chestnut flour may contribute to bloating and constipation. If you have particularly sensitive digestion you may wish to start with smaller serves to test your tolerance.
This blog tells an ongoing story about me and my journey back to health and happiness. A boho soul always looking for my next European adventure. I am a Coeliac, Yogi, paleo advocate, dreamer, Bon jovi connoisseur, sun worshipper, snuggly jumper wearer and wife to my lovely Paulie.