Chicken, Pumpkin, Walnut salad

This recipe is a cross breed between a meal I had at the Blue Train restaurant in Melbourne, and the instructions for this Roast Pumpkin, Baby Spinach, Walnut & Fetta Salad. Dressing recipe credit goes to this site.

Ingredients

Serves 4.

Forgot to add the walnuts before I took the photo, and
by the time I'd realised, it was too late.

Salad Ingredients

• 750g of pumpkin
• 1/2 cup walnuts
• 100g feta
• 1 zucchini (to make ribbons)
• 400g or 500g of cooked chicken thighs/breast
• handful of sunflower seeds
• 1/4 teaspoon garlic oil, or other frying oil (olive, vegetable etc)
• salt & fresh cracked pepper
• 100g rocket

Dressing Ingredients

• 1 clove garlic
• 1/2 teaspoon sea salt
• 1/4 cup lemon juice (about one small lemon worth)
• 1/2 teaspoon Sumac
• 1/4 cup olive oil

Method

Salad Directions

1. Preheat oven to 190C
2. Peel and cut pumpkin into bite-sized pieces
3. Spread pumpkin on lined baking tray, spray with oil, and season with salt and cracked pepper
4. Place pumpkin in oven for 30 minutes
5. Using a peeler, make zucchini ribbons
6. Heat a garlic oil in a pan and cook zucchini ribbons until tender but not golden
   Hint: While waiting for pumpkin to finish roasting, make dressing
7. When pumpkin is finished roasting, split all salad ingredients (rocket, pumpkin, walnuts, zucchini, feta, chicken, and sunflower seeds) evenly onto 4 plates and drizzle with dressing.

Dressing Directions

1. Finely chop the garlic, then mash with the salt in a bowl with the back of a spoon. 
2. Add the lemon juice, Sumac, and olive oil and whisk together. 
3. Store until ready to serve.

Lentil, Pesto and Pasta Salad!

Another quick delicious salad that doesn't take too long to prepare!

For a gluten free version, simply use a gluten free pasta! I'm a fan of Buontempo's gluten free pasta range which is mostly rice with corn. Also, double check ingredients on jars of pre-made pesto.

You can use a jar of pre-made pesto or use your own.
I would totally be impressed if you made your own!

This is my variation on a Taste.com.au recipe.

Ingredients

• 1 tomato
• 250g penne or spiral pasta
• 200g green beans, trimmed, cut into 1 inch lengths (2.5cm)
• 400g can brown lentils, rinsed, drained
• 25g (1/3 cup) shaved parmesan
• 60g (1/4 cup) basil pesto
• 1/3 cup small fresh basil leaves, optional

Step 1 - Roast tomatoes

1. Preheat oven to 170C. 
2. Line a baking tray with baking paper. 
3. Cut tomato into 8ths or 12ths cut side up, on the prepared tray. Spray with olive oil. 
4. Roast for 12-15 minutes or until softened slightly. Set aside to cool.

Step 2 - Meanwhile, cook pasta and beans

1. Cook the pasta until al dente...
2. ... Add the beans in the last 2 minutes of cooking.
3. Transfer to a colander and refresh under cold running water. 
4. Drain well.

Step 3 - Combine

1. Transfer pasta and beans to a large bowl.
2. Add the lentils, tomato, parmesan, basil pesto and basil leaves. 
3. Season with pepper.
4. Toss to combine.

Chicken and the Egg Salad!

This salad is based on the "Man Salad" I sometimes enjoy from Sumo Salad!

It's very simple to throw together, and great to do on a Sunday night so you'll have salads for two people for two lunches! You basically just need to pre-cook the eggs and chicken & chop up a few vegetables.

Serves 4.

Ingredients

Woah, that looks like some awesomely fresh food

...and a very sharp knife.

This is not my kitchen.

• 3 eggs (hard boiled and quartered)
• 400g cooked chicken (eg. shredded or sliced)
• 250g corn kernels
• 2 spring onions (chopped)
• 2 large carrots (grated)
• Two handfuls mixed leaves lettuce, washed
• 1/2 cup shredded tasty cheese 
• Mayonnaise

Combine all the above ingredients except the mayonnaise in a large bowl and mix.

I usually stir through the mayonnaise just before eating.

Low Fodmap Ketjap/Kecap Manis

My Thai stir-fry quinoa recipe calls for Ketjap Manis. It seems to be otherwise known as "Kecap Manis", which is basically the Indonesian way of saying Sweet Soy Sauce.

Now, you can usually buy this from the local supermarket, but I've not found one which doesn't have wheat added, and my girlfriend is allergic to wheat, it's a no-go. 

What's the next move? Check the internet! And success! I found a simple substitute that's easy to make! Not ever having this sauce before, I'm not 100% sure what a good one is meant to taste like, but after having made this one, I don't particularly care, this one tastes great, even in it's most basic form!


Please note, I use garlic in this recipe, but if can't digest garlic well, you could just add a splash of garlic oil or leave it out completely and use other spices listed below to compensate.

This is probably just a picture of soy sauce..
 but hey, I just needed a free image so I could
pin this to Pinterest!

Without further ado...

This recipe makes around a quarter of a cup.

Ingredients

• 1/4 cup soy sauce (check for wheat if allergic)
• 1/3 cup brown sugar
• 1 garlic clove

Optional Ingredients 

I add these ingredients add some zing:

• Chilli flakes (amount depends on your tolerance)
• A few cracks of Black Pepper

Wikipedia says Kecap is sometimes spiced up with these ingredients so you try variations of small amounts of any of these if you desire: 

• star anise
• cinnamon
• coriander (aka cilantro)
• clove

Instructions

1. In small saucepan, mix brown sugar and soy sauce. 
2. Simmer over medium-low heat until it thickens into a syrup. Don't let it boil.
3. As the mixture cools, it will thicken a bit further.

Thai Stir-fry Quinoa

Makes 6 Servings

INGREDIENTS:
2 cups uncooked quinoa
1 red capsicum

1 green capsicum
a handful of green beans

any other vegetables you want to throw in, I added:

• 1 bunch of shredded bok choy and stalk
• 1 head of broccoli with chopped stalk
• some chopped spring onion

500g firm tofu, cubed
1 garlic clove, chopped small/crushed
2 tbsp oil (coconut or olive)

Sauce
1/2 cup ketjap manis

2 tbsp red curry paste

DIRECTIONS:

1. Cook quinoa according to package instructions
2. In a wok, over medium to high heat, add all the ingredients except the cooked quinoa and sauce ingredients.
3. Cook tofu/veggie mixture for 5-8 minutes until tender stirring occasionally. In the meantime:
4. In a small bowl mix the sauce ingredients. Set aside.
5. When the tofu/veggie mixture is almost tender add the quinoa and sauce mixture to the wok.
6. Mix through and cook further for another minute or so stirring constantly.
7. Turn heat off and serve immediately. 

This is a variation on recipe borrowed from eatgood4life.com

Creamy Basil Chicken

Based on skillet basil cream chicken @ thecookierookie

FODMAP Warning: This recipe uses cream, cheese, and milk.

Adjusted measurements for us Australian viewers and simplified to use what I usually have on hand.

I tried oat bran instead of breadcrumbs because I had no breadcrumbs, and to also add in some extra protein. It actually worked quite well, when cooking, it smelled a bit like oats, but after the sauce drenches this dish, you'll not notice it.

INGREDIENTS

Forgot to take a picture of the food, so here's a fantastic
picture of fresh basil!

• ¼ cup Milk
• ½ cup oat bran (or bread crumbs)
• 450g skinless chicken breast; halve each
• 3 tablespoons Butter
• ½ cup Chicken Stock
• 1 cup thickened cream
• 1 diced red capsicum
• 1 can diced tomatoes
• ¼ cup Basil; fresh, minced
• ½ cup Parmesan; grated
• 2 tablespoons feta (or other similar cheese)
• some freshly ground Pepper (about ⅛ teaspoon)
• Some veges, I used cooked up a cup of broccoli and a handful of spinach leaves

INSTRUCTIONS

1. Heat skillet over medium high heat
2. Place milk and bran/crumbs in separate shallow bowls
3. Dip chicken in milk, and then coat with bran/crumbs
4. Add chicken to skillet with ½ of the butter about 5 min
5. Add remaining butter flip chicken and cook another 5 min until chicken is cooked.
6. Remove and keep warm
7. Add chicken stock to skillet bring to boil over medium heat
8. Stir in cream, capsicum, and tomatoes; boil and stir for 1 min
9. Reduce heat, add both cheeses, basil and pepper; cook and stir until heated through.
10. Add your cooked veges into the sauce or plate them beside the chicken,

Serve chicken with sauce poured over.

Quick Egg Breakfast Muffins

Saw this one on Facebook, don't know the original source.


Pasted verbatim:

"These tasty breakfast egg muffins are a great alternative and can be made in advance! You decide what meat, cheese and vegetables you want to put it in making the combination possibilities endless. And since you make a bunch in advance you have ready to go breakfast options all week.

I love these. They are filling and so much healthier than your muffins, bagels, donuts, and whatever else you grab with your morning coffee."

Ingredients

• Spring onion as required
• Chopped tomatoes as required
• Onion as required
• Cheese as required
• Green chillies
• Fresh coriander

You can add chicken or other lean meats, spinach, ricotta cheese, bell peppers, and lots more as per your taste.
Eggs 6 beaten with 2 tbsp milk, black pepper to taste

Instructions

1. Preheat oven at 200C
2. Grease your muffin tin
3. Add vegetables of your choice along with cheese (if you choose) 
4. Pour beaten egg mixture on it
5. Place muffin pan on the center rack of a preheated oven and bake for 20-25 minutes or until muffins are light brown, puffy, and the eggs are set.
6. Let muffins cool for a few minutes before removing from the muffin pan or cups. 
7. Loosen gently with knife if they seem to be sticking.
8. Eat immediately or let cool completely and store in plastic bag in refrigerator or freezer.

The Egg Muffins can be reheated in the microwave

Chicken and rice muffins

From http://planningwithkids.com/2012/10/08/rice-patties/


Ingredients
3 cups cooked rice (I used brown)
1 cooked chicken breast (shredded)
1 carrot (grated)
3 spring onions sliced
1 1/3 cup grated cheese
3 eggs

Mix all ingredients together, leaving some cheese to sprinkle on top.

1. Preheat oven to 200° Celsius.
2. Slice chicken breast in half width ways, so it will cook through quicker.
3. Heat oil in a medium frying pan and cook chicken breast until it begins to brown.
4. Remove from pan and shred chicken using a fork and set aside.
5. Grate carrot so you have at least 1 cup.
6. Finely slice spring onions.
7. Lightly beat the eggs.
8. In a large bowl add cooked rice, chicken, carrot, spring onions, eggs and about ¾s of the cheese and mix well.
9. Spray muffin trays with cooking spray and then spoon mixture into the trays. Top with remaining cheese.
10. Place in the oven for 15 minutes until the tops turn golden brown.
11. Let them sit in the trays for a few minutes before removing to rack to cool. Use a knife to work around the edges of the rice patties to make removing them easier. This recipe made 12 Chicken and Rice Patties.

Try adding zuchini too!

Coconut Chicken with Coconut Rice

A combination of two recipes here and here makes a quick and easy meal!

Ingredients

Chicken

• 1 teaspoons curry powder
• 200ml coconut milk
• 2 skinless, boneless chicken breasts (about 500 grams)
• 1 teaspoons five-spice powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Rice

• 1.5 cups water
• 200ml coconut milk
• 1.25 cups Jasmine Fragrant (or White) Rice 

Let's cook!

Rice

1. Place water and coconut milk in a saucepan and bring to the boil.
2. Add the rice, return to the boil
3. Reduce heat to medium and stir well.
4. Cover and cook for 20 minutes. (start on the chicken while you wait)
5. Remove from heat and set aside, covered, for 5 minutes.
6. Drain and fluff with a fork.

Chicken

1. In a small saucepan, heat 1 tablespoon olive oil over medium heat, 
2. Stir in the curry powder and cook for 1 minute. 
3. Add coconut milk and cook until reduced by half, about 7 minutes. 
4. Toss together the chicken, five-spice powder and 1/2 teaspoon each salt and pepper. 
5. In a large, heavy skillet, heat 2 tablespoons olive oil over medium-high heat until shimmering. 
6. Increase the heat to high and stir-fry the chicken until just cooked through, about 6 minutes. 
7. Stir in the coconut curry sauce. Serve over the rice.

Hoisin Chicken with Coconut Rice Variation

Due to a series of unfortunate events, a recipe at Taste.com.au got modified/simplified/mangled into this delicious and very easy recipe.

Serves 6

Ingredients

•  800g chicken mince
•  1/3 cup hoisin sauce
•  1/3 cup honey
•  1/3 cup soy sauce
•  1 tbsp sesame oil
•  1 tbsp coconut oil (or olive oil)
•  2 cloves garlic, or a some garlic oil
•  2 cups White Long Grain Rice
•  1 x 400mL can coconut milk
•  500ml chicken stock (without onion for low FODMAP)
•  A few handfuls of spinach
• 
  
• ... and you'll need a rice cooker.

Steps

1. Mix the hoisin, honey, soy sauce, garlic and sesame oil in a small bowl.
2. Rinse rice under the tap until the water runs clear.

   

   The four remaining servings of the six  :)
   

3. Put the rice into a your rice cooker.
4. Pour the coconut milk and chicken stock onto the rice.(Remember to stir a few times while it cooks to ensure it cooks evenly.)
5. Fry the chicken in the coconut oil until almost completely done
6. Add the sauce from step one into the frying pan and fry until the sauce almost disappears.

Serving

1. Put some spinach leaves in a bowl,
2. Put cooked rice on spinach,
3. Put chicken pieces on rice.

Beef Lasagna, No grains!

I saw this recipe in a book my Girlfriend's mother had and just had to try it.

It came out amazing.

Texture is slightly different, but it tastes just like normal lasagna!

My customisations and their reasons:

• I switched out onion for spring onion (Low fodmap)
• I switched out the tomato puree and plum tomatoes for a 400g tin of diced tomatoes, a small tub (140g) of tomato paste and some water (easier).
• I used all dried herbs (easier)

I'll give credit to the book this recipe came from when I remember to get the name of it.

Crispy Skin Fish (Barramundi, Salmon)

Amazing Barramundi

Last night I cooked some Barramundi following Gordon Ramsay's instructions in the video below, and it was one of the best fish I'd ever had. Best fish I've ever cooked by far.

I paired it with some vegetables, added some rosemary, and it was a tasty and relatively easy Sunday night meal.

To create a perfectly crispy skinned fish, simply check out the Gordon Ramsay video posted below!

Bacon and pumpkin soup

I've not made this yet, but it seems simply enough.

Bacon and pumpkin soup with a dollop of cashew cream - huge family pleaser and NO dairy!

• 1.5kg jap pumpkin
• 4 rashers bacon
• 6 thin slices of chilli pancetta or normal
• 1/2 tsp ground ginger
• 1 tsp black pepper ground
• 1/2 tsp sea salt flakes
• 3 stems of flat leaf parsley 
• 1/4 cup organic coconut cream

Soup:

1. Boil pumpkin for 25 mins or until very tender. 
2. While pumpkin is boiling cook off the bacon that has been cut into thin slices. 
3. Then also cook off the pancetta until crispy and leave to cool on a side plate. 
4. Once pumpkin is cooked remove half the water out of the pot. 
5. Add in the coconut cream, parsley, ginger, salt, pepper and bacon.
6. Then use a hand mixer to blend all the ingredients in the pot until smooth.
7. Then place a dollop of cashew cream and broken up pancetta pieces in the soup once served.

Reproduced from Yum. Gluten Free Magazine as I couldn't find a way to pin it easily.

Mexican style Chicken - rice optional (Low FODMAP)

Makes 4 servings

Ingredients

• chicken breasts (500-600grams)
• Salsa (My salsa recipe is here)
• grated cheddar cheese for topping
• 1 tbsp olive oil
• 1 tsp garlic (leave out if needed)
• 1 tsp chili powder (optional if using my salsa)
• 1 tsp basil
• 1 tsp oregano
• 1/2 diced green bell pepper
• 1/2 diced red bell pepper
• 1 tsp lime juice
• Salt and pepper

• Mexican Rice for serving

Directions

1. Cut chicken into thick strips.
2. Combine salsa, oil, garlic, chili powder, basil, oregano, lime juice, peppers in a bowl.
3. Place the chicken in the mixture, cover and marinate in the fridge 8 hours or overnight (I only had it in for 2 hours and it was good, not sure how much 8 hours would affect the flavours)
4. Put chicken mixture in aluminum foil boats 
5. Add some marinade and seal boat/pocket
6. Cook for approximately 30 minutes at 175°C.
7. Top with grated cheddar and serve.

Simplified Mexican Rice (LOW FODMAP)

Original at: Mexican Rice @ food.com

Total Time: 55 mins
Prep Time: 20 mins
Cook Time: 35 mins

Ingredients

• 1 can of diced tomatoes
• 2 or 3 spring onions (lower half, without most of the green part)
• 2 cups long grain white rice
• 1/3 cup canola oil (I used half vegetable-half coconut oil, use garlic oil if no garlic can be used)
• 4 minced garlic cloves (leave out if necessary)
• 2 cups chicken broth
• 1.5 teaspoons salt
• 1/2 cup fresh corriander (cilantro) minced, or a tbsp dried

Directions

1. Preheat oven to 175C.
2. Process tomato and onion in a blender until smooth. 
3. Place rice in a fine mesh strainer and rinse under cold running water until water runs clear - about 1.5 minutes. Shake rice vigorously to remove excess water. 
4. Heat oil in Dutch oven with tight fitting lid over low-medium heat about 2 minutes. 
5. Drop a few rice grains in and if they sizzle then it is ready.
6. Add rice and fry stirring until rice is light golden and translucent, about 6 minutes. Be careful that the oil doesn't get too hot too fast or the oil will splatter.
7. Reduce heat to medium, add garlic and 2 minced jalapenos and cook while stirring, for 1.5 minutes.
8. Stir in broth, pureed mixture, and salt.
9. Increase heat to medium high, and bring to a boil.
10. Cover pan and transfer to oven to bake for 15 minutes.
11. Stir well then cook for a further 15 minutes.
12. Stir in coriander and serve.

Low FODMAP Salsa

Simplified FODMAP Free Salsa 

Original: FODMAP Free Salsa by Sue Daoulas @ fodmapliving.com

Prep time:  18 mins

Cook time:  2 mins

Total time:  20 mins

Serves: 8

 

Salsa without onion or garlic! Now FODMAP free dieters can enjoy chips and salsa with the easy to make recipe! Just in time for the football game!

Ingredients

• ¼ cup fresh chives, chopped
• 3 spring onions — green part only, diced
• 1/8 cup dried parsley
• 1/8 cup fresh coriander (cilantro), chopped (optional)
• 1 can diced tomatoes (400g)
• 1 teaspoon lime juice (about half a small lime)
• 1 teaspoon chili powder
• 1 teaspoon salt
• ½ teaspoon coarse ground pepper
  

Instructions

1. In medium bowl, mix together chili powder, parsley, salt & pepper.
2. Chop cilantro and add to seasonings.
3. Dice green onions, chives, red peppers and add to seasonings.
4. Pour in diced tomatoes, including the liquid.
5. Add the lime juice.
6. Mix well.
7. Refrigerate in an air tight container for at least 2 hours for the flavors to combine. The flavor will get stronger the longer it sits!
8. Makes approximately 2 ½ cups salsa.

Low FODMAP pasta sauce

Mirrored fromThe Healthy Diva. That site is down and I don't know if it is coming back up so I grabbed it from The Wayback Machine

Prep Time: 15 mins            Cooking time: 1 hour
Serves 6
Ingredients

• 2 tbsp garlic infused olive oil
• 500g lean mince beef
• 1 bunch chives, finely shopped
• 1 large carrot, grated
• 1 large zucchini, grated
• 1 stalk celery, finely chopped
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp marjoram
• Pinch of thyme
• Pinch of chilli flakes (optional)
• 500g jar tomato passata with basil (check label to make sure no onion or garlic)
• 2 x 400g cans Italian tomatoes in juice (No added salt/sugar variety)
• Sea salt & cracked pepper to taste
• Gluten free spaghetti/pasta to serve

Method

1. Heat 1 tbsp garlic infused olive oil in a pan over medium meat.  Add beef mince, and cook for several minutes until brown.  Remove from pan and set aside.
2. Heat remaining olive oil in pan and add chives, carrot, zucchini and celery.  Cook for 5 – 6 minutes until fragrant.  Add remaining spices and cook for 2 minutes.
3. Add tomato passata, canned tomatoes, and beef pack into pan.  Season with salt and pepper and bring to a simmer.
4. Reduce heat, cover with a lid, and let sauce cook on low for 30 minutes.
5. Turn off heat and let sauce sit at room temperature until ready to serve.
6. To serve: Reheat sauce over low heat, stirring occasionally. Cook gluten free pasta according to package directions, top with sauce and serve with a big green salad.

Low fodmap Beef Tacos

This is an adaptation of the recipe located at motivatedbyfood.com

I have only really it as blogs have tendency to suddenly disappear and I don't want to lose it in the case that happens.

So here is my variation.

Seasoning Ingredients

• 4 Tbsp chili powder
• 2 tsp dried oregano
• 1 Tbsp smoked paprika (or regular if you don't have smoked, but smoked is so much better!)
• 2 Tbsp ground cumin
• 1 Tbsp sea salt
• 1 Tbsp black pepper
• (for my friends without IBS, add 1 tsp garlic powder and 1 tsp onion powder)

Instructions

Mix all ingredients together and store in an air tight container for future use.

Low FODMAP Taco Beef

Ingredients (4 servings)

• Low FODMAP Taco Seasoning (see above)
• 1 lbs mince beef
• 1 diced tomato (or 1/2 cup canned, diced tomatoes)
• 1 diced green bell pepper, and/or red pepper, and/or spinach leaves

Instructions

Brown ground beef over medium high heat.

Add all other ingredients including taco seasoning to your taste preference (I used about 1 Tbsp)

Serve on taco shells or on a taco salad.

Simple low-fodmap schnitzel parma (wheat free)

So, I was looking for a relatively easy, fodmap-friendly parma.
Combined a Chicken parmigiana recipe with a Speedy Bolognese sauce, some potatoes (cheaper than chips) and salad.
Here's my adjusted recipe. Apologies for the bad formatting, I'll fix it later when I have more time.  

Prep: 40 minutes? |Cook: 25 minutes? | Serves: 2 (with 2 smaller leftover portions)

The Sauce
This makes quite a bit, but if you have leftovers (I had about 1/4 cup left over)
Combine:

• 400g diced tomatoes (I used a can)
• ¼ cup tomato paste,
• Assorted herbs 
  • I used 1 tbsp dried basil leaves and, 1/2 tbsp a mix of oregano; marjoram; thyme and chilli flakes
• 1/3 cup water

Simmer for 5-10 minutes. I just waited for the bubbles as the sauce will cook longer in the oven.
 
The Parma

• 1/3 cup grated Parmesan cheese
• 1/2 cup dry wheat free breadcrumbs
• 2 egg whites
• 600g skinless, boneless chicken breasts
• olive oil
• Shredded mozzarella/tasty cheese
• thin slices of ham (about 8 slices)

Preparation method

1. Preheat the oven to 200°C.
2. Place the Parmesan on a sheet of greaseproof paper and the breadcrumbs on another sheet.
3. If you don't have flat chicken at this time, you will need to hammer them flat to look like a parma/ensure it cooks easily. 
4. Beat the egg white in a shallow bowl with 2 tablespoons water. Dip the chicken into the Parmesan, then into the egg whites, and then into the breadcrumbs.
5. Heat some oil over moderate heat in a large nonstick frying pan.
   Not high heat, otherwise the outside will burn and will take longer tp cook through in the oven.
6. Cook the chicken until browned and cooked through, adding more oil as necessary
7. Cover an oven tray with baking paper and place chicken on top
8. Sprinkle chicken with the mozzarella and spoon The Sauce on top
9. Bake for 5 minutes
10. Remove from oven and add slices of ham to each piece of chicken
11. Add more cheese on top
12. Cook for at least 5 more minutes until cheese melted, and chicken is cooked through. (I ended up cooking for about 20 minutes because I didn't fry them long enough to start with)

The Potatoes

• a few potatoes
• butter

Cook these while you're waiting for the chicken to finish cooking

1. Pierce potato skins all over with fork,
2. Cut a cross in them and place some butter on each one.
3. Cook in microwave on HIGH 10 minutes or until tender, stand

The Presentation
When the chicken is done, serve with the potatoes and some salad leaves.

Here's a photo to mine from the second time around (note: Added leftover tuna/egg salad instead of plain lettuce).