Tag: gluten free

Cashew and Rice Syrup Sandwich

Serves 1
Time ~3 mins

Ingredients

2 plain rice thins (a)
1 tsp homemade cashew paste (b)
2 tsp brown rice malt syrup

Foodnotes

(a) The only ingredients in rice thins should be rice
(b) Cashew paste is failsafe and low FODMAP at 2 tsp (10 g) (FODMAP Friendly App, Feb 2018 and RPAH Elimination Diet Handbook, Feb 2018). The cashew paste can be substituted with commerical cashew paste (100% lightly roasted cashew) if you tolerate moderate amines.

Instructions

Spread cashew paste on one rice thin, spread brown rice malt syrup on the other and then sandwich them together and cut in half.

Personal Notes

I often make these snack sandwiches in the morning and then eat them at Uni. I like them because they satisfy my craving for something sugary but are also not overly sweet. I think of them as a safe variation on peanut butter and honey sandwiches. If you are taking them in a lunchbox, make sure you wrap them up because the rice malt syrup will leak! Watch out for stacking with fructans and GOS and limit cashew paste to 2 tsp (10 g) a day.

Chicken Schnitzel

Serves 4 large or 6 small
Time 20 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

2 chicken breasts sliced (by the butcher) into either 2 or 3 schnitzel cuts each (a)
2-3 eggs
quinoa flour
rice crumbs
canola oil (b)

Foodnotes

(a) Ensure very fresh meat (as instructed by dietician)
(b) Use canola oil that has no antioxidants (no 310-312, 319-321)

Variations

Use brown rice flour instead of quinoa flour
Use quinoa flakes instead of rice crumbs

Instructions
  1. Break eggs into a shallow bowl and beat with a fork
  2. On one plate, pour flour; on another plate pour the rice crumbs
  3. For each piece of chicken, covering in flour, then egg (wiping off the excess egg), and then crumbs
  4. Heat a large frying pan on medium-high heat and add canola oil
  5. Pan fry schnitzel, flipping once and adding canola oil as necessary
  6. When the schnitzel is cooked through and golden on both sides, take it out of the pan and rest on a piece of paper towel.
  7. Eat immediately or freeze immediately.
Personal notes

Schnitzel is one of my staple meals – it doesn’t take too long and is easy to vary with a range of sides – usually roast vegetables, steamed vegetables or coleslaw. In the picture above I served it with steamed green beans and brussel sprouts (limit to 2), and roast potato with moderate salicylate roast carrot and sweet potato (limit to 1/2 cup uncooked).

It is easy to do several schnitzels at once and then freeze. Quinoa flour and rice crumbs is my favourite combination for a traditional schnitzel taste and golden appearance. Brown rice flour is an acceptable substitute. Quinoa flakes on the otherhand make quite a different schnitzel – more like a crispy coating – and instead of going golden, they go from cooked to burnt quite quickly. That said, quinoa flakes are still good and I have found them in Coles/Woolworths supermarkets while rice crumbs usually require going to a health food or gluten free store. I tend to use Orgran rice breadcrumbs or Casare rice crumbs. Watch out for gluten free bread crumbs which often contain soy flour (high FODMAP), maize flour (contains salicylates) or other off-limits ingredients.

The smaller chicken schnitzels are perfect in a chicken-iceberg lettuce-egg sandwich (with Well and Good bread). Extra (but not necessary) additions to the sandwich could be bean sprouts and choko chutney. I have these sandwiches often on the weekend when I have fresh bread on hand. The sandwich is particularly good to have after a sports match, when lunch is late and I’m really hungry and can’t wait to get home. If you put the chicken schnitzel in the sandwich in the morning, it should be defrosted by lunch… unless kept in a fridge or esky. I have spent more than one road trip defrosting my schnitzel on the parcel shelf in the car!

Basic Salad Dressing

Serves 4
Time: 3 minutes
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

2 tbsp canola oil (a)
2 tbsp hot water
1 tbsp brown rice malt syrup
1/4 tsp salt
1/4 tsp citric acid

Variations

Add 1 tbsp chives
Use pure maple syrup instead of brown rice malt syup for a sweeter dressing

Foodnotes

(a) Use canola oil that has no antioxidants (no 310-312, 319-321)

Instructions
  1. In a glass jar, dissolve brown rice malt syrup, salt and citric acid in hot water with shaking/stirring. Release pressure often if shaking.
  2. Add canola oil and finely chopped and rinsed chives (optional) to the jar.
  3. Shake immediately before use.
Personal notes

I recently tried brown rice malt syrup instead of pure maple syrup in this recipe and was pleasantly surprised – it is more mild in flavour and less sweet, which is perfect for a salad dressing. The dressing keeps well in a jar in the fridge, so I recommend dressing your portion of salad when you are about to eat it so that the salad doesn’t go soggy.

This dressing can be used with the Friends-and-Family Friendly Salad. A photo of this dressing can also be found as part of that recipe. The dressing can be made more familiar to the “normal” person by excluding the chives and using maple syrup, but the citric acid is essential. Bring your own citric acid if you are not sure if your friends will have some. Sometimes people keep it for cleaning out coffee machines, so it may not be in the location that you expect.

Friends-and-Family Friendly Salad

Serves 4
Time: 5 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

iceberg lettuce
red drumhead cabbage (a)
bean sprouts
10 green beans (b)
2 sticks celery (c)
4 dark green tips of spring onion (d)

Optional moderate salicylate additions

1/2 carrot
1/2 cucumber

Foodnotes

(a) Red drumhead cabbage is low FODMAP at 1 cup (89 g, The Monash University Low FODMAP Diet App, 2018)
(b) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018)
(c) Celery is low FODMAP at 75 g (FODMAP Friendly App, 2018)
(d) Tip: re-grow spring onions

Instructions
  1. Rinse all ingredients.
  2. If including carrot and cucumber (moderate salicylate), peel vegetables. Top and tail green beans.
  3. Tear or chop up lettuce and red cabbage and add to salad bowl.
  4. Chop celery, green beans, dark green tips of spring onion and (optional) cucumber and carrot into small pieces.
  5. Add green beans, celery, dark green tips of spring onion, bean sprouts and (optional) carrot and cucumber to salad bowl.
  6. Dress salad with basic salad dressing immediately before serving.
Personal notes

I have come up with this salad because the ingredients are familiar to most people and it is comforting for family and friends to find a recipe that they can try. In particular there are no unusual and hard to find ingredients like large white-flesh potatoes, sprouted mung beans or choko! It is really great to encourage people to attempt to cater for you, especially when it is not too difficult. I have helped make this salad at a family friends’ house when we were having a BBQ.

I usually make the salad without the carrot and cucumber, but if you can tolerate moderate salicylates, this makes the recipe even more familiar for people – although they might ask about peeling the vegetables! The green beans were a new addition tonight, and I like the crunch and flavour that they bring to the salad – if you don’t have any they can be left out.

If you are cooking for one, or not eating all of the salad at once, make the dressing in a jar and just add the dressing to the salad on your plate. The salad will keep fresh much longer undressed.

Lamb, Lentil and Vegetable Pie

Serves 6
Time: ~ 1 hr 10 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

300 g diced lamb (a)
1 leek (b)
70 g celery / 3 sticks (c)
1 swede
1 large white potato (d)
1 tin of lentils (e)
200 g green beans (f)
160 g green drumhead cabbage (g)
1 packet Genius gluten free shortcrust pastry (h)
Rice flour for dusting
1/2 tsp salt
1/2 tsp citric acid
2 tbsp gluten free cornstarch
3 tbsp canola oil (i)
canola oil spray or rice bran oil spray (j)
1 egg
3 cups of low FODMAP, failsafe chicken stock, or water
marbles or 1 cup of rice (not eaten)

Foodnotes

(a) Ensure very fresh meat (as instructed by dietician)
(b) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(c) Celery is low FODMAP at 75g (FODMAP Friendly App, 2018).
(d) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(e) Tinned lentils, well rinsed, are low FODMAP at 1/2 cup (The Monash University Low FODMAP Diet App, 2018)
(f) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018). Frozen green beans can be substituted for fresh green beans and used in the same way.
(g) Green drumhead cabbage is low FODMAP at 1 cup (94 g, The Monash University Low FODMAP Diet App, 2018)
(h) Available in some Coles supermarkets in Australia
(i) Use canola oil that has no antioxidants (no 310-312, 319-321).
(j) Canola or rice bran oil spray should have no antioxidants (no 310-312, 319-321) or soy lecithin (moderate amines). Propellants such as propane, butane, isobutane are fine.

Instructions
  1. Take Genius shortcrust pastry out of the freezer the day or morning before and defrost in the fridge.
  2. Take Genius shortcrust pastry out of the fridge and warm to room temperature on the bench
  3. Cut off green tips of leek. Rinse the tips and then chop them finely.
  4. Rinse celery and chop finely.
  5. Thickly (double) peel large white potato and swede. Chop into small cubes.
  6. Drain and rinse tinned lentils.
  7. Top and tail and rinse green beans. Chop into small pieces, about 4 cm in length.
  8. Finely chop cabbage.
  9. Heat 1 tbsp canola oil in a large pot or saucepan on high heat.
  10. Add celery and cook for ~3 mins until soft
  11. Add green tips of leek, salt and citric acid and cook until soft.
  12. Remove celery and leek from the pot.
  13. Preheat the oven to 200 deg C
  14. Add 1 tbsp canola oil and turn heat down to medium.
  15. Add diced lamb to the pot and seal with frequent stirring. If the lamb starts to stick, add 1 tbsp water.
  16. Once lamb is sealed, add potato and swede and turn heat back up to medium-high. Cook for about 3 mins.
  17. Return leek and celery to the pot along with lentils.
  18. Cover the meat and vegetables with chicken stock, or water if you have no homemade low FODMAP failsafe stock.
  19. Simmer with lid on for 20 mins.
  20. Meanwhile, spray the inside of a 25 cm diameter pie dish with oil.
  21. Knead the pastry, divide in two and roll out to fit a base and lid the pie dish.
  22. Place the pastry base (and sides) into the pie dish, then line with baking paper and fill with marbles or rice.
  23. Cook the base pastry for 10 mins. Afterwards remove the marbles/rice and baking paper.
  24. Add green beans and cabbage to the pot and cook for a further 5 mins with the lid on.
  25. Mix the cornflour in a small amount of water so that it does not form lumps, and then add to the pot.
  26. Take the lid off the pot and evaporate the water (~ 10 mins) until a thick mixture is left (it should not resemble soup).
  27. Scoop the pie filling into the pie and cover with the pastry lid, pinching around the edges.
  28. Beat the egg and then brush it over the pastry lid.
  29. Cook the pie for 20 mins, until the lid is light brown.
  30. As the pie contains meat, serve immediately, or freeze immediately.
Personal notes

This pie taste much better with chicken stock rather than water, but water is a good backup if there is no stock on hand. The current recipe makes a very full pie, and it could be made without the swede and potato. I tend to chop the swede up very small because I don’t like the taste of it on it’s own but it’s good hidden in a meal. I recommend making the pie on a weekend rather than weekday as it is quite time consuming. I spread the pastry a bit thin, and it ended up cracking, as you can see below.

At Coles this week, I found a leek with the most green I have even seen in a shop. Very impressive!

Edit: I recently re-read the RPAH charts and discovered that the emulsifier soy lecithin that is often used in canola oil spray is actually moderate in amines. I have since switched to using rice bran oil without soy lecithin.

Potato and Choko Frittata


serves 5
Time ~ 40 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

2 large white potatoes (a)
1 choko (b)
1 leek (c)
3 green drumhead cabbage leaves, approximately 1 cup (d)
10 dark green tips of spring onions (e)
7 eggs
100 mL SoGood soymilk
1/2 tsp salt
1 tbsp chives
3 tbsp canola oil (f)

Moderate salicylate optional additions

1 carrot
1 zucchini

Foodnotes

(a) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(b) Choko is also known as chayote, see photos here. This recipe can be made without choko – see notes below. Choko is low FODMAP for fructans at 1/2 cup (84 g, The Monash University Low FODMAP App, Feb 2018)
(c) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(d) Green drumhead cabbage is low FODMAP at 1 cup (94 g, The Monash University Low FODMAP Diet App, 2018)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321)

Instructions
  1. Thickly peel (double peel) potatoes, choko and (optional) carrot and zucchini. Slice thinly (~ 2-3 mm) and cut large slices in half.
  2. Rinse dark leaves of leek, cabbage and green tips of spring onion and chop finely (keeping leek separate).
  3. Heat 1 tbsp canola oil in a large frying pan on high heat.
  4. (Moderate salicylate option) Add the carrots to the frying pan and cook for about 2 minutes
  5. Add potato and choko to the frying pan and cook until the potatoes start to go clear. Add more canola oil as required.
  6. Add leek and (moderate salicylate) zucchini to the frying pan and stir until potatoes start to brown.
  7. Add cabbage and green tips of spring onion and cook for about 5 minutes until cabbage starts to soften.
  8. Rinse chives
  9. Beat eggs with SoGood, salt and finely chopped chives (use scissors)
  10. Turn heat down to medium low and pour in egg mixture.
  11. Cook until egg mixture solidifies (~ 20 mins). This can be done on the stove (good for gas stoves) or in the oven at 180 deg C if the frying pan fits (preferential for electric stove/oven). If you are having a problem with the bottom burning, cook in the oven instead.
  12. Serve immediately, with a side of salad. To avoid amine build up, freeze immediately if not eating straight away.
Personal notes

Frittata can be a bit time consuming, although it is a lovely dinner in summer or as a snack. The same recipe can also be used to make quiche or mini-quiche when using Genius shortcrust pastry, and so could be good to bring to a picnic or a party.

Chokos can be hard to find – they are not usually available in supermarkets, but can be found in local produce markets when in season. Out of season, when chokos are difficult to source the frittata can be made with the moderate salicylate options instead – carrot, zucchini and even sweet potato (low FODMAP at 1/2 cup, add to frying pan with potato).

My frying pan is too big for the electric stovetop and so the frying pan is not heated uniformly. I cooked the frittata for 15 mins on the stovetop and then finished it off for 5 mins in the oven.

Colourful Stir Fry

serves 5
Time ~ 35 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

300 g diced chicken, or 3 skinless thigh fillets (a)
75 g or 2 sticks celery (b)
150 g green beans (c)
170 g bean shoots
150 g red drumhead cabbage (d)
150 g green drumhead cabbage (d)
9 dark green tips of spring onions (e)
2 tbsp canola oil (f)
1 tbsp homemade cashew paste (g)
1 tbsp pure maple syrup
½ tsp salt
¼ tsp citric acid
200 g thick rice noodles (h)
Water

Moderate salicylate optional additions

1 carrot

Foodnotes

(a) Ensure very fresh meat (as instructed by dietician)
(b) Celery is low FODMAP at 75 g (FODMAP Friendly App, 2018)
(c) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018). Frozen green beans can be substituted for fresh green beans and used in the same way.
(d) Red and green drumhead cabbage are low FODMAP at 1 cup (~90 g, The Monash University Low FODMAP Diet App, 2018)
(e) Tip: re-grow spring onions
(f) Use canola oil that has no antioxidants (no 310-312, 319-321)
(g) Cashew paste (100% cashew) is low FODMAP at 2 tsp (10 g, FODMAP Friendly App). Commerical cashew pastes with lightly roasted cashews are moderate in amines.
(h) Only ingredient in rice noodles should be rice

Instructions
  1. Rinse celery and chop finely
  2. If using carrot (moderate salicylate), double peel and slice into thin strips
  3. Top and tail green beans if using fresh beans, and chop into small pieces
  4. Cut out hard stems of cabbage and chop finely
  5. Dice chicken
  6. Heat a wok with 1 tbsp canola oil on moderate-high heat.
  7. Add celery, carrot (moderate salicylate) and ¼ tsp salt. Cook for about 4 minutes until carrot and celery soften. Remove from wok.
  8. Heat 1 tbsp canola oil in wok, still on moderate-high heat. Cook chicken until sealed, about 4 minutes. If chicken is browning or sticking to the bottom of the wok, add a small amount of water.
  9. Return celery and carrot to the wok, along with green beans, cashew paste, maple syrup, citric acid, ¼ tsp salt. Stir until cashew paste is well distributed, then add 3 tbsp water.
  10. After a few minutes, add bean sprouts. Put the wok cover on and heat until water is simmering. Turn down heat and allow to steam until chicken is cooked through.
  11. Cook rice noodles according to packet instructions
  12. Rinse and chop or cut green tops of spring onions
  13. When chicken is cooked through, add red and green cabbage and green spring onions to the wok. Stir through and then steam for 5 minutes. Add additional water if necessary to stop stir fry sticking to the bottom of the wok
  14. Using scissors, cut rice noodles into small pieces, then drain and add to the wok and stir through
  15. As this meal contains meat, serve immediately or freeze immediately
Variations
  • Beef strips instead of chicken
  • Bamboo shoots (add at the same time as green beans)
  • Sprouted mung beans (add at the same time as cabbage), limit to 50 g
  • Peeled choko (add at the same time as celery), limit to 100 g
  • Serve with long-grain or medium-grain white or brown rice instead of mixing in rice noodles
  • Moderate amine: firm tofu instead of chicken or in addition to chicken
  • Moderate amine: commercial cashew paste (100 % lightly roasted cashews)
  • Moderate salicylate: peeled zucchini (add at the same time as green beans)
Personal notes

Stir fry is one of my favourite meals – relatively quick and always delicious. There are also so many variations depending on what is available at the shop/markets in a particular week. This recipe originally had chickpeas as well (as seen in the photo), but the GOS in chickpeas stacks with the GOS in cashew paste, so I have moved the chickpeas to a new recipe (White and Green Stir Fry). As there are so many vegetables that can be included, this stir fry can also be made vegetarian very easily – I have done this before and it works well. The recipe above (with carrot) is my favourite combination so far.

Leek and Potato Pizza

serves 2 (a)
Time ~ 40 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

2 large white potatoes (b)
1 leek (c)
100 g / 3 sticks celery (d)
1 tsp salt
¼ tsp citric acid
Canola oil or rice bran oil spray (e)
3 tbsp canola oil (e)
2 tbsp chives
½ Well and Good Crusty bread mix (f)
1 ¾ cup warm water
½ cup rice flour

Foodnotes

(a) Suggest doubling the recipe to make 4 serves, trying other toppings or using the other half of the mixture to make a loaf of bread (while the oven is hot!) – see notes at the end.
(b) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(c) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(d) Celery is low FODMAP at 75g (FODMAP Friendly App, 2018).
(e) Canola or rice bran oil spray should have no antioxidants (no 310-312, 319-321) or soy lecithin (moderate amines). Propellants such as propane, butane, isobutane are fine.
(f) Well and Good Crusty bread mix is available online from gluten free direct, with shipping in Australia and is worth buying in bulk. I have also found it in Norwood Foodland, Adelaide, SA, Australia and Go Vita, Highpoint Shopping Centre, Maribyrnong, VIC, Australia. Order here
(g) Scizza pizza scissors are available from Dreamfarm

Instructions
  1. Preheat oven to 230 °C
  2. Slowly add yeast (included in bread mix) to 1 ¾ cup warm water while whisking to dissolve yeast.
  3. Add 2 tbs canola oil and the bread mix flour to the water and yeast and stir.
  4. Leave the dough to rise for 15 mins
  5. Wash, double (thickly) peel the potatoes and slice (~4mm thickness)
  6. Microwave the sliced potatoes for 4 minutes on High
  7. Chop the dark green tops off the leek, rinse well and then slice thinly
  8. Trim celery stalks, rinse and slice thinly
  9. Heat 1 tbs canola oil in a frying pan and then cook celery stalks until they become soft (~3 minutes)
  10. Add green leek, 1 pinch of salt and 1 pinch of citric acid to the frying pan. Cook until the leek is soft (~3 mins). Add more canola oil if needed
  11. After 15 mins of the dough rising (usually mid-way through cooking the celery!), dust the bench top with rice flour and knead the dough.
  12. Separate the dough in two and roll out one half into a pizza shape – rectangular to fit the tray works well. The other half of the dough can be used for whatever you choose. (a)
  13. Place baking paper on a large baking tray, or spray with oil. Place the pizza dough onto the tray. Spray the dough with canola oil
  14. If you want thick crust pizza, allow the dough to rise for another 10 minutes, while the tray sits above a bowl of boiling water. I prefer thin crust – proceed directly to 15
  15. Spread the celery and leek mixture over the pizza base. Then placed the sliced potato evenly over the pizza
  16. Spray the pizza with oil
  17. Cook the pizza for about 15 minutes – after 10 minutes pull the pizza out and add the rinsed, chopped chives (tip: chop chives above pizza using scissors)
  18. Take the pizza out and it is ready cut up and eat! A small plug here – the pizza scissors in the photo below are really good, and they were invented by my cousin! (g)

Personal notes

This is by far my favourite failsafe/low FODMAP pizza topping. It is also pretty straightforward, and there is not too much peeling and chopping, so it can be done on a Friday night after coming home from an after-work gathering (like tonight!). It keeps well in the fridge for a good 4 days (no meat means no freezing). It goes down well, although once I think I overloaded on the celery (at least twice the amount as in the recipe above), so watch portions with that.

Making pizza is a lot faster than making a loaf of bread, so they work really well in succession, especially when cooking for one. I usually find if I’m cooking just bread, especially on a weekend (without a bread machine), if really limits what I can get done as I have to be at home for about 2 hours. Doing it after pizza in the evening means only an extra 45 mins of cooking, and that’s while you eat/do other things. So, after rolling out the pizza dough, shape the other half of the dough into a loaf, spray with canola oil and place it on an oven tray on top of baking paper. Keep it warm (sitting on a bowl of boiling water, under a wet tea towel) for 50 mins. This is enough time to finish the pizza preparation with about 15-20 mins to spare – keep the oven on. When the dough has risen, remove the tea towel, wipe down the underside of the tray, spray the loaf with canola oil and cook in the oven for 25 mins.

Edit: I recently re-read the RPAH charts and discovered that the emulsifier soy lecithin that is often used in canola oil spray is actually moderate in amines. I have since switched to using rice bran oil without soy lecithin.

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.