Intolerant Xmas and glutenfree gingerbread men

So, the festive season is upon us and as we all know it will be an orgy in gluten, lactose and sugar. So how do I survive Christmas? The honest answer is through a compromise. I accept that for a month I will keep having headaches, a bad stomach, joint pain and sleeping problem. However, at the same time I try to minimize disruption by ensuring there are suitable alternatives for me so I don't have to reach for the stuff that make me ill. Last year I made gluten free, lactose free and sugar free gingerbread men. They taste fantastic but I wouldn't recommend them if you have teeth that break easily... So hard. Which probably makes this the ideal recipe for a gingerbread house.

75g of dairy free margarine
100 ml agave syrup
100 ml maple syrup
700 ml glutenfree white flour mix
1 tsp baking powder
1 1/2 tsp ground cinnamon
1 1/2 tsp ground ginger
1 1/2 tsp ground cloves

Mix margarine and syrups. Mix the dry ingredients, then knead it all together. Allow to rest in the fridge over night. Take out a couple of hours before baking, roll flat and using cookie cutters make shaped ginger snaps. Bake in 225 degrees for about 5 - 7 minutes.

A tip is to roll the dough out on baking paper, remove the dough between the shapes and simply transfer the paper to an oven tray. It is extremely difficult moving the cut snaps before they have been baked.

Almond and lemon cake

Ok, ok I admit it, I don't always follow my own strict rules. Seriously, who can live on such an extreme diet anyways? I do it most of the time, and occassionally I allow myself to slip and suffer the consenquences. Today I have been craving marsipan all day, so in the evening, as I was looking at the mountain of washing I didn't want to fold I realised I had to increase my productivity by giving myself a reward to look forward to. This contains sugar, but at least I went for brown sugar, which I have a naive belief is better than white. Well, it's what magazines tell us anyway...

Almond and lemon cake

In bowl 1:
4 egg whites
4 tbsp brown sugar
Whisk until soft peaks form

In bowl 2:
4 egg yolks
2 tbsp brown sugar
zest of 1 lemon
Whisk together, then add:
1 1/2 cup of ground almonds
1 tbsp lemon juice

The almon mixture should be very dry and crumbly.
Add the egg whites with a spatula a bit at a time.

Pour into a greased and floured sandwich dish (I used coconut oil and ground almonds)
Bake in 190 degrees for 35 minutes.

Now, the idea is that I am supposed to fold and put away the washing whilst it cooks, so guess I have to tear myself away from the computer...

Advice, going temporarily gluten and lactose free

A friend asked for my advice, on behalf of her husband who has started experiencing symptoms of a very bad stomach. The doctors have said IBS, irritable bowel syndrome, which in my experience is what they say when they don’t know what’s wrong with the stomach. His symptoms are pains every time he eats, bloating, gas, constipation, neck pain, headaches, fatigue and sleeping problems.

What does headache and fatigue got to do with the stomach you may ask. The answer is, a lot. Your stomach is literally the centre of your body, when it is out of sorts, you’re whole body is out of sorts. Headaches, muscular pains and joint pain are very common symptoms of a damaged stomach.

The symptoms set on after a cure of antibiotics. We know antibiotics kill off the good bacteria in our stomachs, those that protect us from intestinal damage so my initial thought is that his stomach is irritated, maybe slightly inflamed, and he needs to let this heal. He should naturally keep seeing his doctor, in order to rule out anything more serious but it is easy enough to try to eliminate a few foods for a while and see if it improves. I say easy enough, when you don’t know what the alternatives are it isn’t that easy, but in part that is what this blog is all about, informing people about the alternatives.

My advice is to start by avoiding lactose and gluten for a while. They are common food intolerances and often aggravate each other. I do not think he will have to avoid them for the rest of his life, however a period of strict diet will certainly allow his stomach to recover and he is likely to find he can go back to his usual diet afterwards. He normally eats a lot of bread, salads, vegetables, fruits, meat, fish and pasta. All in all a very healthy diet!

So no milk, yoghurt, cream, creme fraiche, cheese, or other things containing milk products for a while. And no wheat, barley, rye, bread or pasta either. I would suggest doing this for 4 weeks and see if there is a difference. If the stomach is still bad it’s likely that he reacts to something else and needs to try to work out what this might be. If the stomach is feeling better I would continue with this for 3 months and then start re-introducing lactose and gluten in the diet. He will know immediately if he still reacts and that he’ll have to avoid them for longer.

He should take a good multivitamin tablet to ensure he gets all the necessary nutrients, and it may be worthwhile investing in some lactose free digestive enzymes, Holland and Barrett do a good one.

So, what to eat instead of...

...bread? - I personally haven’t found a good alternative to bread. Most gluten free breads you can buy in the supermarket have so much crap in them that I don’t feel it’s worth the hassle. When I am absolutely dying for something bread-like, I make “pancakes” with pureed vegetables, nut milk, eggs, gluten free flour mix and baking powder. I also snack a lot on rice cakes or oat cakes, with either hummus or peanut butter. You can also eat taco shells and tortilla chips.

...pasta?  – here you have lots of options. There is a number of gluten free pastas on offer so try them and see what you think. Rice noodles are good. You have to go to a more specialised store to find noodles made of buckwheat, but have no wheat in them. The buckwheat noodles at the supermarket normally aren’t wheat free. Note, buckwheat has no gluten; it is a grain and not related to wheat at all. And you can by buckwheat groats and cook, one part buckwheat to just over two parts water, bring to a boil and then simmer on low heat until water is absorbed. You cook quinoa and millet in the same way. Have a look under the tab Favourite Foods for more information on these grains. You can also eat rice, basmati, jasmine, arborio, brown, red, wild etc...

...cereal? – it can be hard to find ones without gluten but cornflakes are normally gluten free. And serve cereal on juice instead of milk for a lactose free version. Orange juice with banana slices and puffed rice is a common weekend breakfast for me.

...milk products? – There are a number of alternatives to milk you can buy; rice milk, almond milk, oat milk and soya milk. I would advice not introducing soya milk into the diet right now but stick to one of the others, as soya is also a common food to be intolerant to. You can make your own nut milk and my favourite is one made of cashews. After that it is a question of getting used to not having cream, cheese etc. Sauces based on tomatoes or just stock instead of cream. I have recently taken to adding a good glug of olive oil to any sauce I make, it really enhances the flavour. That leads me onto oils, which is what you need to be cooking with instead of butter or margarine. Remember, whey is a derivative from milk, not lactose free and it’s often added to margarine. When cooking something in the oven, add some chopped seeds and nuts on top instead of cheese.

...baked goods – well, no reason why you can’t bake. Just don’t use wheat flour. I prefer to grind nuts and use instead of flour, and to use coconut oil instead of butter. Dried fruits, preferably organic, are also a great alternative if you just want something sweet. Here is an example of a fruit based cake.

Well, there you have it, I hope this helps. Keep up the fruit, vegetables and protein part of your diet and avoid the bread, pasta and any dairy. Have falafel, hummus and salad but skip the pita bread. Make a tomato based sauce and serve it with rice instead of pasta. Hard boiled eggs make for an excellent breakfast. With a little bit of planning and a lot of reading ingredient lists it can actually be relatively simple.

Remember, you are probably not facing an entire life of restricted diet but rather a period of being strict so your gut can heal. And I would love to hear your feedback!

Clafoutis?

My mother has been waxing lyrical about this French dessert she's found, called clafoutis. According to Wikipedia clafoutis is a dessert made of black cherries covered in a flan-like batter. According to my mother it's any kind of fruit, ideally fried with a bit of cinnamon and covered in something approaching sponge batter and then baked. I had a few slightly overripe nectarines kicking about at home, s I decided to take my mum's idea and adapt it for my poor stomach.

3 nectarines, de-stoned and cut in pieces
2 pears, de-seeded and cut into pieces.
Fry in coconut oil, with a bit of cinnamon and maple syrup until going soft. Put the fried fruit in the bottom of a sandwich dish with removable sides.

3 eggs
1/2 dl glutenfree flour mix
1 dl almond flour
1/2 dl agave nectar
1/2 dl maple syrup
1/2 dl cocnut oil, melted, preferably in the pan in which you fried the fruit.
Whisk everything together, cover the fruit and bake in 190 degrees for c. 30 minutes

Not sure what I was expecting but it's a very nice dessert. The tolerant one has summed it up pretty well. Squidgy and cakey. Moist! I think he likes it.

Baba Ganoush

One of my absolute favourite dips and so easy to make. It just takes a little time.

Take one aubergine, halved lenthwise, and put it in an oven-proof dish. Drizzle some olive oil over and put under a hot grill and grill until the tops have gone black and the flesh gone soft, takes about 20 minutes, sometimes a bit more. Allow to cool and scope the flesh out from the skin. Put the flesh in a blender with a clove of garlic, a couple of tablespoons of lemon juice, a teaspoon of tahini, enough olive oil to make it a smooth dip and some salt and pepper. Blend until soft.

Serve with falafel and pitabread, or crudites.
Warm carefully in a pan with more water, a bit of stock and more spices for a great pasta sauce, if you eat pasta, or serve with fried meat.

Calorie requirement

I am sure I have said before that I find calories very confusing and that I will only ever use them as a rough guideline. Different people have different calorific needs and I for one haven’t got the time to weigh every bit of food I eat. However, I was thinking about the fact that I am trying to gain weight and am exercising a lot so thought it might be fun to compare how many calories I eat with how many I might need.

Spent some time trying to work out what my calorie requirement is. If you google things like “calorie requirements” you’ll find a whole host of diet sites that allow you to put in things like age, gender, weight, height and activity level and it gives you a rough estimate of your calorific needs. Take the results with a huge pinch of salt. And try a few different ones.

I got results that ranged from 1700 to 2500 calories per day. I then altered my search to “female calorie requirement to gain weight” and got referred to a number of body building websites. Now, this I don’t mind, I want to put on muscle after all. These website suggest I try to calculate my average calorie expenditure, now taking into account how active I am and roughly how many calories are burnt during the kind of exercise I do. Playing around with one of them, I got the result that in order to gain weight I need to eat roughly 2800 calories per day, basically saying I burn on average 2500 per day and need to eat more to bulk up. This, to me looks a lot more reasonable.

This still has to be taken with a huge pinch of salt though but I guess it’s giving me a rough idea. And looking at what I eat on a daily basis I think I consume roughly 2500 to 2800 calories a day. Still not really gaining weight at the speed I would like. However, I spoke to one of the personal trainers at my gym and he advised me to go for calorie dense food. Basically, this is food that packs a lot of protein and calories in one hit. A couple of hard boiled eggs, protein shake (in my case hemp protein) in fruit juice, nuts, pulses, etc.  Food that is compact.

I will at some point look into an idea I have that calories from different types of food behave differently in the body. My idea is that just counting calories isn’t enough and that eating an amount of calories in the form of brown rice is not the same as eating an equal amount of calories in the form of white rice. That fruit is better than sugar, even when the amount of calories is equal. It’s an idea, haven’t looked into it yet.

Links:

http://www.musclehack.com/how-many-calories-per-day-do-i-need-to-build-muscle/

http://www.bodybuilding.com/fun/issa64.htm

Can we draw a line over the last month and start over again?

Is that OK with you guys? Great, thanks!

Tragedy can strike at any time and when grieving there are many things that are important; family, friends, hugs, time to talk, cry, laugh and remember. There are also things that aren't as important and I'm afraid both diet and exercise have fallen a bit by the wayside over the last month. So, now it's time to start over.

Personal goals

I have been remiss in my blooging, for which I apologise. I even have several posts, particularly the ones about my pastry experiments, written and almost ready to go. I blame work, it gets in between.

So, this is unrelated to any recipes, but not unrelated to nutrition. I have set myself some goals, that are weight and exercise related.

My 8-weeks goals are:
Gain 3 kg (there's 2.2 pounds to a kg, you do the maths)
Exercise a minimum of 4 days per week
Do at least 1 day yoga per week
Do some exercise every weekend

These goals are fairly low set. The one I might struggle with is the weight gain. And I have a week off from work during which I'll do no yoga, and during which my exercise regime may slip a bit. But it shall be very interesting to see where I am at on October 16th.

Over the last 8 weeks I have achieved the following.
Gained 5 kg (actually, I gained 6 but lost 1)
Almost doubled the weights I use in the gym.
Worked out a minimum 3 days per week.

A good indication of how much stronger I am getting is my ability to do proper push-ups. 8 weeks ago I couldn't do even 1 without having my knees in the ground. Yesterday I managed 5! It may not sound like much but for me it's really an achievement after the loss of muscle I suffered when I got ill. Let's see how many I can do in October!

I have to be very careful with what I eat in order to make sure I consume enough to have a steady weight gain whilst working out that much. And with that in mind, it's time to have some rice cakes with peanut butter.

In preparation for pastry experiments

I have been asked to give tips on gluten free pastry. My current favourite pastry recipe is one that contains mashed potatoes. I have used it before. So yesterday I made mashed potatoes for dinner and deliberately made too much.

As I don't eat dairy my mashed potatoes have neither milk, cream nor butter in them. I peel potatoes and cut them in pieces, then boil in lightly salted water until soft. I then pour off most of the water, but not all, add more salt, pepper, some grated nutmeg and a lot of olive oil. I then ask the tolerant one to help me mash.

[Help. You ask me to HELP you mash? Not the way I see it. What you get me to do is all the work.]

I get you to do all the work? Yes of course, the mashing is the main part of making a dinner, of course it is.

Anyway... I always make way too much mashed potato so the leftovers were not just used for pastry but also for lunch. We have a family recipe for potato patties, that originated with my grandmother who apparently refused to eat anything else at Christmas. The original recipe calls for breadcrumbs, which isn't any good for the gluten intolerants amongst us. So for lunch today I mixed the following.

1 cup cold mashed potatoes
2 eggs
4 tbsp gram flour
salt and pepper.
Warm oil in a frying pan and spoon in the potato mixture. Fry on both sides until golden brown.

I also made almond milk. Recipes for nutmilk can be found in this post. However for ease of refence, I soaked 1 cup of almonds over night and then strained. The next day I added 3 cups of water, 3 dates and a pinch of salt and let it run in the food processor for quite some time. I strained it through a muslin cloth and ended up with about 125 grams of almond paste afterwards. This I kept for a pastry to be used in a dessert.

Reader comment

My friend commented on intolerant wife:

"hey Tova great website. can you give us some tips on how to make your own pastry with gluten free flour? when i try it becomes all chewy and not edible. i find it much harder than working with spelt flour whcih reacts well with heat."

Marie - your wish is my command. I will be trying a recipe I've used before here except this time I will properly follow the recipe instead of throwing random amounts of the ingerdients together.
I also thought I'd try to make a dessert as I believe we want slightly different things out of sweet pastry as opposed to savoury.

This means that this weekend has been spent preparing for food experiments, as well as conducting said experiments.

On a different note, I really need to work out how to make a searchable recipe index.

Zuchini blin-ish

As you may be familiar with, Mother is on a similarly restricted diet and we share ideas and recipes regularly. This is a lovely summer dish.

Zucchini blin-ish, incredibly simple and surprisingly tasty. Just ask anyone who's been to Mother's recently.

1 zucchini, coarsly grated.
4-5 spring onions, chopped
1 egg
Seasoning
3-4 tbsp corn flour

Mix everything together and fry blinis or small pancakes on both sides in a nice vegetable oil until golden brown.

Serve with meat or fish, particularly good with smoked salmon or gravlax, or can be eaten as a light lunch with salad.

I have plenty more ideas of alternative pancakes and will be sharing a few more later.

Summer lunch

It doesn't have to be complicated.

Why re-invent the wheel

Or rather, when someone else has already written a couple of fantastic recipes, why not just link to them?

My talented friend and the founder of myurbaneden has shared a couple of recipes from her hometown of Marseilles. Tapenade and anchoiade. Make sure you check the ingredients of your olives and you can make it perfectly intolerance friendly.

Find the recipes here

Budgie of the beast

It was our third wedding anniversary yesterday and we wanted a nice dinner. The tolerant one always says as long as I keep feeding him he keeps following me home. And we know I always have to cook from scratch so I guess I'm stuck with him.

[See - that's love for you. That's why I've stayed with her all this time. It's not the cooking, it's more the way she makes out I'm only with her for the food and then tells everyone on the internet. Tolerant]

Roast chicken is one of my favourite meals. It's so simple and you can do lots of stuff from the leftovers. The trick to the perefct cooked chicken is as follows:

Oven heated to 190 degrees.
Cook chicken for 20 minutes per 450 grams, plus 20 minutes
Turn the chicken over twice during the cooking,

So for my 1.666kg chicken I cooked it for 100 minutes, started with breast side up, turned it over after roughly 33 minutes and then again roughly 33 minutres later.

You can season the chicken with pretty much anything, just don't add salt until it's been cooked. Yesterday I mixed olive oil with low-salt stock powder, white pepper, hot paprika powder and chopped sage. I rubbed this all over the chicken, put a few garlic cloves inside and added some water to the bottom of the cooking tray, hence gravy happened automatically.

It was served with sweet potato and carrot mash, and lightly cooked string beans. Perfect for a celebratory dinner. And now I'm going to go and make a stir fry from the leftovers.

Pork in orange and coconut

When I was 19 my mum presented me with a book in which she'd written out lots of lovely recipes for food, some of the accompanied with little anecdotes such as "this is pretty much what I lived on during my first time as an adult" next to the recipe for eggfried spaghetti. But not all of them are as basic as that and in there are gems such as my great grandmothers beef stew, our family's favourite herring pickling recipe and the ultimate sweet and sour sauce.

I was looking through this yesterday wanting inspiration for this week's menu planning and saw a recipe that looked ripe for intolerance adjustment.

So I cooked this.
3 pork sizzling steaks cut into thin strips (these are pretty much pork cutlets with all the fat removed)
1 leek cut into thin slizes
1 green pepper cut into thin slizes
50 ml orange juice
1/2 packet of leftover coconut milk
stock (yeast, soya and sugar f ree)
salt and pepper

In a large pan, fry pork until browned. Pour in a bit of water to deglaze a bit, and add the other ingredients. Leave to boil for five minutes.

Served with quinoa.

 

Should I be surprised that it tastes really good?