The low FODMAP diet.

For the past year and a bit, I've had a boyfriend who lived day in, day out feeling lousy, nauseous and flat. Forking out money for test after test with a handful of different doctors constantly brought no answers which was incredibly frustrating for both of us.

Finally, a couple of months ago came some answers. A fructose and lactose malabsorption. So happy that we finally had some answers, quite a manageable problem. But I did feel bad that I was unknowingly and rather lovingly poisoning him with copious amounts of onion and garlic in my cooking...and those delicious honey carrots. Onion, garlic and honey are among the worst foods for one to eat when they have a fructose issue.

Fructose is in everything....EVERYTHING! This was quite an upsetting thought for Pete on first diagnosis; left feeling like he would never be able to eat anything good again. However, after doing a lot of reading ourselves and seeing a dietitian, it's not all bad. Everything in moderation (which they say for a healthy body anyway) and the trial of some foods for positive or negative reactions seems to be the way to go!

So here I find myself reinventing the blog. It's been a while since I posted last, so I'm dusting off the cobwebs and turning Sarah Lulu's fructose, lactose and Pete friendly. I'm hoping to share some of our favourite recipes that we have adapted to be safe by using different vegetables or flours, for example.


Happy fructose free cooking. X

Shepherd's Pie.

We are always on the look out for warming winter meals that are inexpensive and can sometimes keep us going for dinner over two nights. Cue: shepherd's pie.

Ingredients

1 tablespoon olive oil

1 brown onion, halved, finely chopped

1 carrot, peeled, finely chopped

2 celery sticks, trimmed, finely chopped

500g mince

2 tablespoons plain flour

500ml (2 cups) beef stock

1 dried bay leaf

1 tablespoon Worcestershire sauce

1 tablespoon tomato paste

Salt & freshly ground black pepper

4 (about 200g each) desiree potatoes, peeled, chopped

40g butter

125ml (1/2 cup) milk

Melted butter, to brush

Method

1. Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery and cook, stirring, for 5 minutes or until soft.

2. Add mince and cook, stirring to break up any lumps, for 5 minutes or until mince changes colour.

3. Add the flour and cook, stirring, for 2 minutes or until combined. Add stock, bay leaf, Worcestershire sauce and tomato paste. Bring to the boil. Reduce heat to low and cook, stirring occasionally, for 30 minutes or until sauce thickens. Taste and season with salt and pepper.

4. Meanwhile: cook potato in a saucepan of salted boiling water for 15 minutes or until tender. Drain well. Return to the pan with the butter. Use a potato masher or fork to mash until smooth. Add milk and use a wooden spoon to stir until combined. Taste and season with salt and pepper.

5. Preheat oven to 200°C. Spoon mince mixture into a 2L (8-cup) capacity ovenproof baking dish.

6. Top with mashed potato and use a fork to spread over mixture. Brush with butter. Bake in preheated oven for 20 minutes or until mashed potato is golden brown. Serve immediately.

Source: http://www.taste.com.au/recipes/2335/classic%2Bshepherds%2Bpie

The comfort of a winter roast.

There is no better dinner in the middle of winter than a roast - beef, pork, lamb, chicken - whatever! I love them even more these days because they remind me of the days when mum would feed us roast lamb with beautiful crispy roast vegetables on a Sunday night to energise us for the school week ahead.

Boneless lamb roast...

...much easier for the amature carver when there is no bone!

My honey carrots: drizzle of olive oil, big drizzle of honey, wrap in foil and bake at 180 degrees for about 30 minutes. Delish!

No roast is complete without crispy roasted potatoes.

Leg of lamb roast - how mum does it! Pierce the skin in multiple places and poke in some garlic granules before roasting for a slightly garlic inflused flabour through the meat.

A little bit trickier to try and carve around the bone!

Pork roast; so juicy and fabulously delicious. Clearly, need to work on my crackling creating skills. Missed out on the best bit this time!

One night, we decided to make a quick meal out of a supermarket bought roasted chicken. Usually, I have found them to be tender and yummy but the one we ended up with was dry and fairly un-appetizing!

So here came my first terrifying experience with roasting a chicken - I didn't want to poison Pete and his sister after all! So I turned to Stephanie Alexander for advice and this is what she had to say:

Stephanie Alexander's Roast Chicken

Ingredients

1 x 1.8kg chicken
1 lemon, halved
2-3 cloves garlic
Salt
Freshly ground black pepper
1 large sprig rosemary
Walnut-sized piece of butter
2-3 red-skinned potatoes, quartered
Mixed vegetables, cut into chunks
Extra fresh rosemary
1/4 cup olive oil
White wine, vermouth, verjuice, stock or water

Method

1. An hour and a quarter before dinner, preheat the oven to 220°C.

2. Rub chicken vigorously inside and out with lemon. Crush garlic with the back of a knife, roll in salt and pepper and insert in cavity with lemon halves, rosemary sprig and butter. Put chicken into a large baking dish.

3. Put vegetables into a bowl and season with salt and pepper. Add a few rosemary leaves and oil and toss to coat. Scatter vegetables around chicken and massage its skin with seasoned olive oil. Turn chicken on its side.

4. Place baking dish in centre of oven. After 20 minutes, turn chicken over onto its other side and carefully turn vegetables. After a further 20 minutes, turn chicken breast-side up, baste with juices, loosen vegetables and roast for another 20 minutes.

5. Reduce oven temperature to 160°C. Transfer chicken and vegetables to a heatproof plate and rest in oven. Discard all fat from baking dish and deglaze over heat with wine. Stir vigorously to dislodge all the cooked on good bits, and lengthen with either a little more wine or add some home-made stock. Carve chicken, arrange on a serving platter with vegetables and pour over juices.

Serves 4.

Find out what to do with the left over chicken meat in the blog post titled 'Winter Soups.'



Bon Apetit!

Ukrainian Easter

This year, we hosted Easter Saturday dinner with Pete's family in our little apartment. It was very cosy, but a lovely night. I don't really remember much about last years Easter festivities and I certainly wasn't as involved as this year, so im calling this my first Ukrainian Easter.

A basket is prepared containing a range of food such as Polish sausage, speck, eggs cheese, butter, salt and pepper and a special Easter cake/bread called paska. The basket of foodis taken to church to be blessed before the contents of each basket is cooked and eaten together.

 Dying the eggs - There's a first time for everything...

Success!

Easter egg hunt for the little girls!

Another cooking first time experiment lie in my Easter Sunday dessert - baked cheesecake. Everything went well until I took it out of the oven and discovered that it had cracked right down the middle. Nothing that raspberries couldnt cover up though!

Baked cheesecake

Ingredients
Melted butter, for greasing
1x 250g pkt plain sweet biscuits (like Arnott's Nice)
125g butter, melted, cooled Icing sugar,to serve

Filling
2x 250g packets cream cheese at room temperature
3/4 cup caster sugar
2 tablespoons vanilla essence
1/2 lemon, rind finely grated and juiced
4 eggs separated
1/2 xup thin cream

Method
1. Preheat oven to 180°C. Brush a 20cm springform pan with the melted butter to lightly grease.
2. Place the biscuits in the bowl of a food processor and process until finely crushed. Add the butter and process until well combined.
3. Use the back of a spoon to press the biscuit mixture over the inside of the greased pan to evenly cover the base and come 2/3 of the way up the sides. Place in the fridge while making the filling.
4. To make the filling, use electric beaters to beat the cream cheese, caster sugar and vanilla essence in a medium bowl until the mixture is light and creamy. Add the lemon rind, lemon juice, egg yolks and cream. Beat until well combined and the mixture is light and fluffy.
5. Use clean electric beaters or a hand whisk to whisk the egg whites in a medium mixing bowl until stiff peaks form. Add to the cream cheese mixture and use a large metal spoon to fold until just combined.
6. Pour mixture into prepared pan. Bake in preheated oven for 40 minutes or until golden and just set in the centre. Remove from the oven and allow to cool completely.

7. Cover loosely with plastic wrap and place in the fridge overnight to firm.
8. Remove from the fridge 10 minutes before serving. Cut into slices and dust with the icing sugar to serve.

Source: http://www.taste.com.au/recipes/10828/luscious+baked+cheesecake

 

Orange & Almond Cake

Pete hasn't been eating gluten for a while now and started to feel very left out when he couldn't eat delicious desserts anymore. We had to find something that didn't compromise taste with weird flours....that's where almond meal steps in. And there we found orange and almond cake.

I remember mum making it on numerous occasions as a youngster and it didn't come with positive memories. So when Pete suggested I make it, I hesitantly obliged. WOW is it good. Amazing infact. Heavenly moist (I hate that word but it's so fitting for this cake) and a small(ish) slice doesn't leave me feeling too guilty. This cake seems to be regularly appearing on our bench, not only because of its deliciousness, but also because of how easy it is! A must try!

Orange and almond cake

Method

2 large navel oranges, (choose oranges with unblemished skins as the whole fruit is used in this recipe)

5 eggs

1 1/4 cups (250g) caster sugar
2 1/2 cups (250g) ground almonds
1 tsp gluten-free baking powder*
Pure icing sugar to serve

Ingredients

1. Preheat oven to 170°C. Grease and line the base of a heart-shaped pan.

2. Place the two whole oranges in a saucepan and cover with water. Bring to the boil and simmer, covered, for 1 hour, ensuring that the oranges remain covered with water. Drain and cool.

3. Chop the oranges into quarters, discard any seeds, then place the chunks into a blender and puree until smooth.

4. Beat the eggs with the sugar until thick, then add the orange puree, ground almonds and baking powder and mix well.

5. Pour into prepared pan and bake for 45 minutes to 1 hour.

6. Leave the cake to firm up in the pan for 20 minutes then turn out, remove the baking paper and turn over to finish cooling right way up. This cake definitely mellows with a little time and can be prepared up to 48 hours in advance.

7. To serve, sift icing sugar on top and decorate with orange zest and almonds.

Source: http://www.taste.com.au/recipes/13538/orange+almond+cake

Anniversary dinner

Since I discovered the deliciousness of paella, I have always wanted to make it myself. Looking for something a little bit out of the ordinary to create to celebrate two years together, this was it. And it worked out great. I followed a recipe card for paella that I found walking through Coles one day which I have obviously since thrown out, but Donna Hay's version looks just as delicious, if not better than mine!

Donna Hay's simple paella

Ingredients
1 red onion, sliced
1 teaspoon dried chilli flakes
1 teaspoon dried paprika
3 chorizo, slicedd
4x 125g chicken thich fillets, trimmed and chopped
1 1/4 cups short grain rice
1 litre (4 cups) chicken stock
12 green (raw) king prawns peeled, with tails intact
3/4 cup coriander leaves
250g cherry tomatoes, quartered
lemon wedges, to serve

Method
1. Heat a large, deep non-stick frying pan over high heat.
2. Add the onion, chilli, paprika and chorizo and cook for 3-5 minutes or until golden.
3. Add the chicken and cook for 3 minutes or until sealed.
4. Add the rice and stir until coated.
5. Add the stock, bring to the boil and cook for 10 minutes.
6. Add the prawns and cook for a further 5 minutes or until the rice is tender.
7. Divide between plates and top with coriander, tomatoes and a lemon wedge on the side.
Serves 4.

Source: Hay, D 2011 Simple Dinners, Harper Collins, Australia. 

These are little lemon curd tarts that I made for dessert. I didnt have a lot of time to make the dinner so I totally cheated with these...and I somewhat paid for it. The biscuit base was from a packet. Just had to add butter or something. This was yummy. The lemon curd was from a jar and was far, far too sweet for my liking. I ended up spooning most of it out and eating the base with a scraping of lemon curd. They at least looked good and deserved a mention!

Lamb cutlets & green beans

To celebrate my first day at university in Melbourne (such a long time ago now), we made these delicious marinated lamb cutlets; with 3 types of peas and beans...and my favourite: fetta! Absolutely delicious.

Herb-rubbed lamb cutlets with pea and fetta salad

Ingredients
1 tablespoon whole black peppercorns
2 garlic cloves
2 long red chillies, seeded and finely chopped
2 tablespoons thyme leaves
2 tablespoons chopped sage leaves
2 tablespoons flat-leaf parsley
1/4 cup olive oil
12 french trimmed lamb cutlets
1 teaspoon dijon mustard
1 teaspoon honey
finely grated zest and juice of 1 lemon
1/2 cup extra virgin olive oil

Pea and fetta salad
250g snow peas, trimmed
250g sugar snap peas, trimmed
200g frozen baby peas
2 cups mint leaves
200g fetta

Method
1. Place peppercorns, garlic, half the chilli and 1 teaspoon of salt into a mortar and pestle and pound until coarsley ground. Add herbs and pound into a coarse paste. Stir in the olive oil and transfer to a large bowl.

2. Add the lamb, turning to coat well in the herb marinade. Cover, then stand at room temperature for 30 minutes.

3. Preheat a chargrill pan or barbeque to medium-high heat. Cook the lamb for 2-3 minutes on each side for medium rare or until cooked to your liking. Rest, loosely covered with foil for 5 minutes.
4. Meanwhile, for the pea and fetta salad, blanch the snow peas, sugar snap peas and baby peas in boiling salted water for 3 minutes or until just tender. Drain and refresh in cold water. Transfer to a serving platter and top with mint leaves and fetta.

5. Combine dijon mustard, honey, lemon zest and juice and remaining chilli, then slowly whisk in olive oil. Season with salt and pepper.

6. Arrange the lamb cutlets on top of the pea and fetta salad and drizzle with the honey dressing.
Serves 4.

 Source: Little, V 2011 Delicious: Simply The Best, Harper Collins, Australia.