Fodmap Free Pancakes

This is my final installment on my current breakfast options.  When I first started following a low-FODMAP diet, (also eliminating eggs, bovine dairy and beef due to intolerances) meal planning was a daunting task because I had no handy list of what menu items would be appropriate.  Breakfast is particularly tricky because, really, who wants to think that hard about a meal first thing in the morning?  At first, every morning started with a rice cake, organic peanut butter and a sliced banana on top.  It’s ok, but – every day?

This weekend when my family had pancakes for Brunch, I really felt that I’ve come a long way from those days.

Pancakes

See?  Doesn’t look too bad, does it?  The super best part about this (besides the meal being gluten, dairy, egg and FODMAP free), is that I didn’t have to make it.  That’s right!  The Husband and The Son whipped this up.  This is a looong way from when I insisted that I prepare all meals for myself.

It’s a pretty simple menu:  Orange juice or almond milk, Fruit Salad (The Son’s speciality – I just have to set out whatever fruit I want him to use), bacon (mmmm, bacon), and pancakes served with organic maple syrup.

The best part is that the pancakes are made from a mix, so super easy to prepare.  Betty Crocker, Bisquick has come out with a gluten free option and it’s pretty good.  The back of the box lists the ingredients needed for pancakes or waffles, and I just made sure The Husband knew the appropriate egg and dairy substitutes to use.

Pancake ingredientsTo be fair, The Husband is an experienced pancake maker (usually makes from scratch), so getting him to make a ‘safe’ version for me wasn’t a big stretch.  It did take some experimenting, though, as they don’t brown quite the same way as a standard recipe.

Because an entire extra set of bowls are needed to make up a batch just for me, I ask him to make a full batch, and then once they’ve cooled, I freeze them flat in a baggie.  That way, if we have pancakes for brunch again, I can just pull them out of the freezer and pop them through the toaster to warm up.

 

The Husband and The Son have their hands busy flipping two batches of pancakes and watching a pan of bacon (the first couple of times it was almost funny how stressed they got – kinda like how I get when I make a Christmas dinner for 14 people).  But after a few times, they now have the hang of it, and it is a real treat for me to see some else cooking for me.

The Husband cooking for me!
The Husband cooking for me!

Sitting down to a full and decadent brunch is a long way from my peanut butter/rice cake/banana slices.  Yes, I know the calorie count is crazy higher too, but once in a while it’s ok.  Just because one has IBS, doesn’t mean they need to live off of tree bark and water, do they?

 

 

So, there you have it – my menu ideas for FODMAP friendly (and dairy and egg free too!) breakfasts.  It’s not a long list, but I’m not someone who demands a lot from breakfast.  Protein, some fruit, and some energy to start the day….

  • Toast and peanut butter (and bananas) (splurge on the expensive bread that tastes the best to you, it’s a huge psychological start to the day).
  • Granola, goat yogurt, and berries
  • Scones
  • Fodmap free Pancakes for brunch (and fruit salad and bacon!)
  • ok, ok, ok – I still have the Spartan rice cake/peanut butter/banana breakfasts when I’m travelling.  So, I guess it’s still on my list!

 

Scones

This installment tells about my most favourite treat for a weekend breakfast – Scones.

scones baked

 

 

 

I save these for the weekend, because who has time to bake on a weekday morning?  Before I developed IBS, I loved to bake on the weekends and the thought of never being able to do that again really brought me down.  One morning I thought I’d give it a try and pulled out one of my old favourite cookbooks – Company’s Coming.  I pulled this recipe right from the book:

scone recipeI had to substitute out some ingredients that weren’t FODMAP friendly.  The flour I replace with a gluten free baking mix, I leave out the currants, replace the egg with an egg replacer product and use vegan margarine and almond milk.  As you can see from my messy writing, I add cinnamon – more on that later.

I’ve also found that it’s easy to halve the recipe.

Once the ingredients are mixed as instructed, forming them into two ‘wheels’ on a parchment lined paper goes a lot easier if your hands are wet.  Once the dough is patted into the flat circles, I sprinkle a mixture of cinnamon sugar on top. (that’s what my messy note refers to).  I then score the discs with a large knife, so they do look like wheels.

scone formOnce this is done, I pretty much bake according to the instructions as well.

I was so pleased the first time I made these!  It sounds funny, but I felt ‘normal’ again.  Who knew a scone had that power!

Because of the substitutions, these are a little more crumbly than the originals, but I eat them with a fork anyway.  This scone is delicious topped with a jam or jelly or marmalade (The Monash FODMAP app gives marmalade a green light, but I’ve found that it still pays to read the ingredient list).  They keep pretty well, too.  I’ve nuked leftovers in the microwave and they come out fine.

Once I had a pantry stocked with the basics for this recipe, it became really easy to do a bit of baking on a weekend morning.

Christmas Cookies

I can’t believe it’s time for Christmas again….  I have to admit that this year I’ve fretted less about my health at this time around.  I’ve attended office Christmas parties, house parties, lunches out and am planning the annual family Christmas dinner…. and it’s been awfully nice to not have a ‘delicate tummy’ to fret about.  What am I fretting about? – I need some Christmas Cookies!!

I am a sucker for a treat.  And Christmas wouldn’t be Christmas without some sort of special treat on the table that was ok for me to eat – despite having an intolerance for dairy and eggs, and following a low (LOW) FODMAP diet – that means gluten free, preferably.  And, I want it to be nice enough to serve to others.

One of the wonderful things about this time of year is the scent of rich spices.  My mothers gingerbread cookie recipe was a staple in my house for many years (I still make them, even though I can’t eat them), so I wanted something that had that gingery/nutmeggy flavour.

I’ve come up with a chocolatly spicy cookie, and attempted the ‘yule log’ theme.  Mash it all together and I’ve got:

Chlogs

Spicy Chlogs

(ok, the name needs a bit of work.  I am terrible at naming things – any suggestions?)

For the Cookie

  • 1 Box gluten free vanilla cake mix (I use Betty Crocker)
  • 1/2 c margarine (I use  Earth Balance dairy free)
  • 1 extra large egg (I use egg replacer)
  • 1/3 cup almond milk (I use the regular, not the unsweetened kind)
  • 1 tsp nutmeg
  • 1 tsp ginger
  • 1 tsp cinnamon

For the coating

  • dark baking chocolate (I use Camino semi sweet) for melting
  • icing sugar (to dredge)

Instructions

Mix the cookie ingredients as usual.  Roll by hand on waxed paper into thin ropes, cut roughly as long as your pinky finger.  Bake on parchment at 350 for about 12 minutes.

cookie dough size

Once cooled, dip one end into the melted chocolate, and then dip in bowl of icing sugar.  Let dry on a rack (over some waxed paper to catch the drips).  Can be frozen.

chocolate dipped

So, unless someone can come up with a better name, my Spicy Chlogs are a new part of my holiday baking.  They are crunchy, chocolatey and spicy… rather good dipped!  I hope everyone is able to find a Christmas Cookie that they enjoy this year….

Along with good health, family and friends!

Travelling to New York City

Travelling to New York City!

The Husband and I are celebrating our 15th wedding anniversary this year, and decided to treat ourselves to our first trip to NYC.  As always, I’m nervous about travelling with IBS, but I’m determined to not let it hold me hostage (see Manifesto #3; I will be free ).  Travelling to New York City was The Husbands idea, but I was pretty confident that I could make it work, now that I have a few travel strategies in place.

Packing and preparing for our trip was a bit of an ordeal….  What clothes should I bring?  What will we want to see and do?  Our friends and family jumped in with many helpful suggestions – unfortunately MOST of these suggestions centered around restaurants.  At first I didn’t mind, but after being told of the millionth pastry shop that we simply ‘must try’, I had a little snit and mild panic attack.  My wonderful, supportive, patient husband sat me down – and helped me see that we were going to NYC to:

A) celebrate our anniversary, and

B) SEE (not eat) New York City.

So with my priorities straightened out, I packed my negligee and supplies for ‘camping’ in a hotel.  My hotel kitchen kit holds granola bars (FODMAP Free), an empty lunch kit, plastic cutlery, a few Ziploc baggies, napkins, some dish soap, and for my first few hours in a new city, some rice cakes, organic peanut butter, travel sized almond milk and tea bags.  OK here’s the thing:  I know we are staying in a nice hotel in the middle of civilization, but I never assume that I can quickly get my hands on the basics.  And I’m not a good person if I can’t have a cup of tea (with milk) and a small breakfast FIRST THING in the morning.What I need to prep the basics in my hotel room.

WE had a fabulous time!  Our hotel was new and bright, we were located close to Times Square and found the city to be overwhelmingly awesome – so much to see and do and the people we met were very friendly (thanks to the complete stranger that helped us figure out the subway!).

Our first morning we were able to find a well-stocked grocery store – The Food Emporium – where I could load up on peanuts, rice crackers, safe deli meat, fruit and more.  We stocked our little hotel room fridge and I was good to go!

'ours' was located on 810 Eighth Ave.

My breakfasts were peanut butter on rice cakes with a strong cup of tea.  Lunches were mostly granola bars, bananas, nuts – but I did order a lovely salad with grilled chicken (just olive oil for dressing) at Le Pain Quotidien in Central Park one afternoon.  I had planned on being a bit more daring for dinners, but honestly, we were so exhausted from hiking around Manhattan all day that we both enjoyed a coffee-table picnic in the hotel room, catching whatever movie was on in the evening.  Munching on sliced turkey, sharing grapes and sipping a bottle of wine was a surprisingly romantic dinner!

All natural ingredients - safe to eat on a low FODMAP diet.
All natural ingredients – safe to eat on a low FODMAP diet.

 

We did try out an Irish Pub for dinner once (we stopped in  earlier that day, asking if they had baked potatoes available on the menu – only later did I realize the humour of doubting an Irish Pub would serve potatoes).  I brought a (pop-top) tin of tuna, ordered a baked potatoe, green salad and olive oil on the side – no, it’s not fancy, but it keeps my tummy happy!

Thanks to my cautious eating, I felt awesome the entire trip – we did so much sightseeing and covered a lot of territory.  When I asked The Husband if he really was ok with not eating out at fancy New York restaurants he looked at me like I was daft: “Do you know how much money we’re saving?!”.

Just being a regular tourist!
Just being a regular tourist!

So, travelling to New York City can be done if you have IBS!   Here’s what worked for me:

  • Bringing my emergency kit purse with a change of clothes – this is especially comforting on the flight.  I didn’t need it, but feeling in control keeps the tummy calm.
  • Making sure our hotel had a bar fridge
  • Bringing my ‘hotel kitchen’ kit
  • finding a grocery store close to the hotel
  • I did try to google ‘NYC FODMAP friendly restaurants’ but didn’t get much that was helpful
  • Maintaining the perspective that I’m travelling to see and do.  Not eat.
  • Having a plan for Breakfast, Lunch and Dinner, and not relying on spur of the moment choices.

It was a wonderful way to celebrate our anniversary and a big treat for us to see this magnificent city.  I couldn’t have asked for a better anniversary gift….

 

 

 

 

 

 

 

 

TOP 10 INGREDIENTS (That I always have in my fridge)

Now seems like a good time as any to set out what the staple ingredients in my fridge are.  These items always seem to be on my grocery list and most of them I can use in many different ways. 

I’m starting to feel more comfortable grocery shopping – I know what I can get at my ‘big chain’ supermarket and what I have to pick up at a specialty store.  Yes, some of these specialty things are more expensive, but my stomach thanks me by behaving itself.

 Top 10 Ingredients that I always have in my fridge:

  1.      Almond Milk.  Both the Unsweetened and the Regular.  I use the unsweetened to have a glass with dinner, and I use the sweetened for my tea or baking.
  2.       Goat Cheese and or goat yogurt.  When I found out that I couldn’t have bovine dairy any more I was really crushed.  Goat cheese has let me down gently.  I don’t have it that often, but it really adds a creaminess to sauces.  Goat cheese can be made into feta, brie and may other types of cheese, in addition to the traditional chevre.  Goat yogurt is awesome with fresh raspberries and some FODMAP friendly granola.
  3.      Leftovers!  Because there is no such thing as ‘Safe Fast Food’ for me, I always make more than I can eat, and stash the leftovers away.  Leftovers from dinner make easy lunches the next day.  I make sure I use glass (pyrex) storage containers, for safe reheating in the microwave.
  4.       Tamari Sauce.  I had no idea what this ingredient was until I started researching alternative recipes.  Like Soy Sauce, but without wheat or garlic, so it’s great for an IBS friendly stir fry.  Mixed with wine and some herbs it makes an awesome marinade for a pork roast. 
  5.       Carrots.  Must have your veggies!  I am starting to buy these at a farmers market as the taste sooo much better than what is usually found on the supermarket shelves.  After steaming or boiling, I toss them in olive oil and dill.  Once I had them in a restaurant and they were roasted – soooo good and I will definitely be trying this at home.
  6.       Broccoli.  Must have different coloured veggies!  Broccoli is on the ‘be cautious’ list for people on the FODMAP diet, but it’s safe for me (although I don’t eat it by the potful, it is a great side dish).   I’ve learned to cook it without it getting brown and mushy – a key learning moment!  I toss it in some olive oil and sprinkle on a little salt.
  7.       Gluten Free Bread.  I don’t have celiac disease, but I do like to limit the amount of gluten I consume.  I’ve found an awesome bread that is gluten free, egg free and dairy free.  Prepared by the Glutenull Bakery, the quinoa bread is AWESOME, but needs refridgeration to keep fresh. 
  8.       Earth Balance Vegan baking sticks.  This is my alternative to butter or margarine (which often has hidden dairy in it).  I use it for baking and haven’t noticed a taste difference.
  9.       Organic Peanut butter.  I prefer my peanut butter to be as unprocessed as possible and this means preservatives aren’t added.  Because of this, this product needs to stay in the fridge once it’s opened.
  10.  Orange Juice.  Besides being good on it’s own, I will use this as an ingredient in marinades, sauces and salad dressings. 

I could have added a 11th item called: something I bought and am waiting to throw out.  These things are in my fridge because either I bought them thinking that I’d like to try them on a ‘challenge’ to my stomach, but I have since chickened out and won’t risk upsetting my stomach.  Or, I didn’t check the ingredient list carefully enough in the store, and once I got home discovered that a non-FODMAP friendly ingredient is in there.  Currently I have a nice wedge of (expensive) goat cheese gouda in my fridge – can you believe that egg whites are on the ingredient list?  Weird.  I will let it go bad (or try to fob it off on The Husband) and then throw it out.  A shame.

What sorts of staples do you have guaranteed to be in your fridge?  Love to hear from you!

Looking forward, I’m hoping my next blog will be a product review on Italian Spice mix.  I’ve been thinking about my last Top 10 list (ingredients in my pantry), and how boring the list was.  Time to spice it up!

 top 10 fridge