Tag: Basics

Buckwheat Pancakes


Makes 7 pancakes
Time: 1 hr 20 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

225 g buckwheat flour
1 1/2 tsp gluten free baking powder
1 3/4 cups SoGood soy milk
2 eggs
1 pinch salt
1/4 cup Nuttelex Original
100% pure maple syrup

Instructions
    1. Beat soy milk and eggs together with a fork
    2. Combine buckwheat flour and baking powder
    3. Gradually sift flour mixture into soy milk and eggs mixture, mixing well.
    4. Add a pinch of salt to the mixture and stir.
    5. Cover the mixture and allow to sit for 1 hr.
    6. Heat 1 tbsp of Nuttelex Original into a frying pan on medium-high heat.
    7. Add one ladle-full of batter to the frying pan. Move the frying pan to spread the batter out thinly.
    8. Cook until the mixture solidifies around the edges, then flip the pancake over, adding one more Nuttelex to the pan. Cook until the pancake is golden on both sides.
    9. Continue cooking pancakes until all the mixture is finished.
    10. Serve with pure maple syrup.
Personal Notes

My family, and a few of our close family friends go on an annual camping trip, almost like a pilgrimage to the same campground each Easter. As the first year on the on failsafe + low FODMAP + dairy free + wheat free diets the challenge was to still be able to go camping without having to rely on my usual technique of freezing food. The solution was to go vegetarian for a few days, keep my own box of non-perishable food and a bag in the esky of perishable food.

These buckwheat pancakes were for for brunch but I often make them at home for breakfast, dessert, a snack (especially good when I come home hungry) or for a carbohydrate source to go with a pasta sauce. These were also enjoyed by my family who are on “normal” diets.

Chicken Stock


Makes 2.5 L
Time 1 hour 10 mins + cooling
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

1 chicken carcass (a)
1 leek (b)
1/2 bunch of dark green tips of spring onion (b)
2 sticks celery (c)
1 tsp salt

Foodnotes

(a) Ensure very fresh meat, and cooked that day (as instructed by dietician)
(b) Dark green tips of leek (1/2 cup) and spring onion are low FODMAP (The Monash University Low FODMAP App, Feb 2018). Tip: regrow your leeks and spring onions
(c) Celery is low FODMAP at 75g (FODMAP Friendly App, Feb 2018).

Instructions
  1. Cut off dark green tips of leek and dark green tips of spring onion, rinse and chop coarsley.
  2. To a large pot add the chicken carcass, with no skin or extra fatty bits, the dark green tips of leek and spring onions and salt
  3. Cover the chicken with warm water, about 2.5 L
  4. Bring the pot to the boil on the stove and then turn down the heat, cover and simmer for 1 hour.
  5. Sieve the stock into tall jugs, leaving behind the chicken and large chunks of leek and spring onion.
  6. Place the tall jugs in the fridge until the fat separates out and solidifies on the top.
  7. Skim the fat off the surface of the stock.
  8. Portion the stock to use immediately or freeze for future use.
Personal notes

This recipe is based on Sue Dengate’s The Failsafe Cookbook stock recipe. Cooking the stock for a long time increases the level of amines – if you use the stock in another meal, be careful how long you cook the next meal for. I find that I can tolerate the stock when used in small amounts and if cooked for not much longer, but I will react if I use the stock in another meal that requires simmering or baking for an hour. Consult with your dietician to make the right choice for you. Using a carcass without skin or fatty bits of chicken minimises the amount of fat in the stock that has to be skimmed off and helps minimse the amine level.

The Fed Up website suggests stock should last 5 days in the fridge or months in the freezer. I tend to be cautious and treat stock as I would freshly cooked meat – use immediately or freeze immediately.

I find the best time to make stock is immediately after making roast chicken – the chicken is fresh and usually I have already committed to a day of cooking with the roast, so I might as well make some decent stock at the same time. Some of my favourite recipes to use chicken stock are basic pasta sauce, Brigid’s cabbage rolls in Sue Dengate’s The Failsafe Cookbook but made with failsafe, low FODMAP mince, and a rice noodle and chicken salad (recipe to come).

Cashew Paste

1 serve = 2 tsp (a)
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

100 g raw, unsalted cashews
2 tbsp canola oil (b)
1 tbsp pure maple syrup
1 pinch salt

Optional:

2 tsp rice protein powder (c)
2 tsp canola oil (b)

Foodnotes

(a) 2 tsp of cashew paste (10 g) a day is low FODMAP and failsafe
(b) Use canola oil that has no antioxidants (no 310-312, 319-321)
(c) Rice protein powder should have no ingredients other than rice. I used Sunwarrior Classic Protein – Sprouted & Fermented Whole Grain Brown Rice Protein

Instructions
  1. Combine cashews, canola oil and maple syrup in a small bowl.
  2. Blend using a stick blender until smooth
  3. If a higher protein paste is desired, mix in rice protein powder and additional canola oil with a spoon
  4. Store in glass jar in the fridge
Personal notes

The crossover of nuts between low FODMAP and failsafe is pretty much non-existent. Five cashews or 10 g are low FODMAP (conversions based on FODMAP Friendly App 2018), and 10 raw cashews are allowed per day for failsafe. Cashew paste is a perfect to solution to get a nutty flavour with small quantities of nuts. My favourite uses of cashew paste are in stir fry sauces, salad dressings and spread on rice cakes with rice malt syrup as a snack. Watch out for FODMAP stacking.