Meet Nicer Food’s Infused Olive Oils – Low FODMAP Flavour for your Dishes

low fodmap, nicer foods, garlic infused oil, fructose malabsorption, irritable bowel syndrome, IBS, gluten free, organic

About a month ago, Jesse and Kate Watson of Nicer Foods contacted me and asked me if I’d like to test drive their newest product. Given how much I liked their last effort (chocolate peanut butter flavoured protein bars, mmmmmmmm…….) I of course said yes. Please realise, though, that the opinions here are my own; even though they very generously sent me a full-sized version of each of the four flavours, I was not bound to give them a good review.

Firstly, 10 points to Gryffindor – I mean Nicer Foods – for great customer service; they have always replied promptly to my enquiries and these little beauties reached me just two days after I agreed to review them, in a well padded parcel.

For the uninitiated, the low FODMAP diet restricts garlic and onion, among other foods, based on their high quantities of fermentable carbohydrates, known as fructans (or fructooligosaccharides/FOS, part of the O group), which aren’t absorbed in the small intestine, so travel on into the colon, where your resident gut flora digest them, leading to gas production, bloating, cramps and altered bowel movements. You know, exactly what you want to read about in the review of a gourmet food product. Sorry.

For the less than savoury reasons mentioned above, those following the low FODMAP diet for relief of digestive complaints will eliminate garlic and onion varieties, which for some might seem like the end of the world for their taste buds. However, luckily for us, FODMAPs are water soluble, so foods like garlic and onion can be sauteed in oil until their flavours have seeped in, leaving the fructans behind. This means that oils infused with the essences of higher FODMAP foods can impart the flavour into your meals, without the FODMAPs. Sounds great and easy enough, right? Well, the down side to this is that you really shouldn’t store your homemade infused oils; you can make them but only if you plan to use them right there and then. Botulism, a potentially fatal bacterial infection, is caused by the food-borne bacterium Clostridium botulinum, which thrives in low oxygen, alkaline, warm environments – just like infused oils.

Personally, I’m not happy to risk a case of Botulism to have the convenience of homemade infused oils lying around and, while I’m happy to throw a couple of garlic cloves into simmering oil when I’m cooking, I most likely won’t be bothered when I am making a heat-free-prep meal, like dips or salad dressings.

So, what to do? Supermarkets and websites sell varieties of infused olive oils that we can take advantage of. But what makes Nicer Foods’ infused oils stand out from the crowd? Firstly (and most importantly), they are made with the intention of being completely FODMAP friendly, so you don’t have to worry about garlic or onion “juice” getting into the oils, like you do with others. Have you ever seen the garlic infused oils on the supermarket shelves that have bits of garlic sitting at the bottom? Chances are you may react to that particular oil – depending on how sensitive your gut is. Secondly, they taste great – more on that later – and thirdly, I’d happily support a family owned start up company over a chain-brand that probably doesn’t care as much about quality control and its customers.

So, to the oils!… Which are available online for purchase at Nicer Foods’ website for a reasonable price.

Shallot Infused Extra Virgin Olive Oil

Great taste, a little strong but pleasant. It works wonders as a simple salad dressing with a pinch of sea salt or as part of a cooked meal. Just beware, though, that as it’s an “extra virgin olive oil,” (EVOO) I’d keep your heat low, so don’t use it while stir frying, or simply add it in at the end of the cooking process.

Meal ideas:

  • Salad dressing, with a pinch of sea salt and perhaps a dash of white wine vinegar.
  • Drizzle over your pasta of choice and throw on a few cherry tomatoes, some shredded basil and Parmesan cheese.
  • Onion replacement in hot meals, if used carefully – would work in combination with the garlic oil in any Italian or Mexican dishes that you wanted to try, such as this Bolognese sauce.
  • Jazz up your favourite low FODMAP dip recipes – this would go well in a roasted capsicum dip.

I like the shallot oil so much that it has earnt it’s own pouring spout. If I had to pick, it’d be my favourite.

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Garlic Infused Extra Virgin Olive Oil

A pleasant and mild garlic flavour. I’ve tried store bought garlic oils before and some have had an obnoxious garlic taste but this one, thankfully, does not.

Meal Ideas:

  • Salad dressing (as above).
  • Use carefully in cooking, such as garlic free carnitas or Napoli sauce (after sauce has been reduced from the boiling point).
  • Whip up a delicious garlic infused guacamole.
  • Bake some spinach and Feta muffins, or mini quiches, using the garlic oil as part of the fat content, to spice up the flavour.

Pictured here in a green leek chimichurri sauce.

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Lemon Infused Extra Virgin Olive Oil

Refreshingly zingy. I like the other oils a lot, too, as the steadily emptying bottles can attest – but this one speaks to my inner baker and dessert-aholic. The flavour reminds me of a lemon biscuit (cookie) that my Gran used to buy and that I now want to replicate. I wish it came in a bigger bottle!

Meal Ideas:

  • Drizzle over seafood as it’s removed from the heat.
  • Use it as part of a zesty summer salad dressing.
  • Use it as part of the fat component in a lemon-infused baked goods – I’m planning a recipe right now.

Basil Infused Extra Virgin Olive Oil

Herby! I love the versatility of this oil. Good quality oil – as are all the others – that can be used in a variety of ways.

Meal Ideas:

  • Make an extreme basil pesto, or add it with a bit of the garlic oil to a spinach or kale pesto for some basil flavour when basil is out of season.
  • Drizzle it into a bowl of plain EVOO and Balsamic vinegar (which is low FODMAP in 1-2 tbsp. servings) and use it as a dip for your gluten free or FODMAP friendly bread for a simple appetiser.
  • For a super simple lunch or dinner, drizzle some over freshly cooked gluten free pasta, add in some chopped cherry toms and sprinkle with Parmesan cheese and you’re done.

All in all I can safely say that I recommend these oils. The team at Nicer Foods has done a great job. The fresh flavours, combined with no ill reactions on my behalf, and a friend’s rave review of my shallot oil/sea salt salad dressing (“That’s all that was in the dressing?!”) makes this a win-win product in my books.

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Low FODMAP & Gluten Free Treats to Spoil your Mum this Mothers’ Day

Mother's Day, low fodmap, fructose malabsorption, gluten free, ibs, irritable bowel syndrome, love, family

As much as I love Seattle, it does suck a little bit (at least), living literally half a world away from your family. Even more-so around holidays; Skype is great but it’s not the same as being there in person. It might be just another Hallmark Holiday to some but I do like having a chance to show my mum (and my dad, when it’s his turn) how much I am grateful for the time they spent caring for and raising me as a kid.

Given that I’m not going to make it to Melbourne by Sunday, even if I could, a phone call will have to do until we’re next together and I can make Mum her chocolate cake and Dad his pecan pie. But for those of you lucky enough to live in the same city as your family, here’s a collection of low FODMAP and gluten free recipes with which you can spoil your mum, whether you chose morning tea, brunch (my favourite) or just fitting it in whenever you can. Hopefully there’s a variety to suit everyone’s needs, including vegan/dairy free, some healthy and others not so much.

There are twenty-seven recipes, one for each year that my beautiful Mum has put up with been graced by my presence.

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We scrub up alright

Sweets

I have my priorities sorted, thank you.

Breakfasts

Salads

Main Meals

Drinks

  • Sangria – Not From A Packet Mix
  • Freshly squeezed mimosas – Inspired Taste (It’s basically the same recipe that I make but have never published… I’ve never measured in the triple sec, though. Use freshly squeezed OJ and limit to one serving)
  • Purple basil lemonade – Fructopia

A FODMAP Friendly Veggie Garden for Summer

Fructose Friendly Veggie Garden, low fodmap, fructose malabsorption, ibs, irritable bowel syndrome, gluten free, healthy, organic, pesticide free, spoodle, cockapoo, homegrown

I apologise for the delay in today’s Fructose Friendly Friday post. I intended to share a low FODMAP/gluten free crumpet recipe but – unfortunately – it wasn’t quite ready to share. Hopefully next week! Anyway, I had to whip up something quickly and spring seemed the perfect time to talk about gardening.

Last year I was able to do something that I’ve been wanting to do for a long time – grow my own veggies. For the previous three years, I have been growing my own herbs in pots on our balcony, which was thankfully south facing (equivalent to north facing in Australia), so it got a lot of sun. It was great to be able to grow our own herbs but this year, we have a garden! Well, more like a patch than a full-on yard but it’s a start.

I wanted to grow my own veggies for a few reasons:

  • Price: organic veggies are expensive, as are some non-organic versions, such as zucchini and cherry tomatoes.
  • Quality: *fingers crossed* our home grown veggies will be better than store bought.
  • Control: even organic vegetables use pesticides, some of which have not been thoroughly tested (they just need to be deemed “natural”) and many are reported to be less effective than normal pesticides, so more has to be used; if we grow our own, we can be completely pesticide free. Please note, I am not anti-organic, I just wish that the organic industry was held to the same standards as the regular industry that uses synthetic pesticides. You’ll never experience judgement here for what sort of produce you choose to consume.
  • The experience: hopefully one day we will have a backyard big enough to grow most to all of our fruit and vegetable needs, as we plan to have a completely edible garden.

So, now we have a little yard. What next?

Firstly, we had to move in! We didn’t get started on our garden for two whole months, as we had to fix up inside the place – previous residents had left holes in the dry wall that needed spackling/painting and clearly had little darlings that were fond of wall art. Then we drove down to San Francisco to meet my parents for a road trip back up the west coast, which had some spectacular views.

My mum loves to garden (so much that we drove up to the Butchart Gardens – pictured below – in Victoria, B.C.) and had been telling me for months that she would be giving us a Backyard Blitz while she was staying with us. Awesome.

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Prepare your garden beds

It really was a huge do-over; I didn’t take a before photo – in retrospect, I should have – but the place was essentially a grass patch with three garden beds full of rubble, a hose with holes in it, decomposing flower pots and a random butcher’s knife that had belonged to previous tenants. It made me angry just looking at it – and a little concerned about the knife, though the scariest thing to happen was the lawn-mowers leaving the gate open, which meant the dogs almost got out.

We spent an entire day with the shovel and rake pulling out the weeds and the weed mat (awful things) and discovering that we only had about 40 cm of soil depth and the rest was building rubble that had been thrown in to raise the gardens to the second story, which was our lower living area, as the garage is at ground level, underneath it all. Your to-do list may differ but ours included:

  • Pull out as many of the rocks in the soil as possible, so we could use them in flower pots for drainage and for decoration. I’m not going to turn my nose up at free river rocks!
  • Get rid of the weed mat – not only do they mess with drainage but they stop the plants’ roots from getting deep enough to really stabilise and get at nutrients.
  • Weed like crazy and get rid of the chunks of cement that were close enough to the surface to get in our way.
  • Build the garden beds up with a decent soil and compost/fertiliser, so the plants have a chance at surviving.

We did all of the above for the two side garden beds, which were empty. The rear garden bed we just pulled out the surface rocks and weeded, as there were already some box hedges planted and, considering that we’re still renting, we couldn’t pull out the plants that belonged to the owners.

Plan your garden

What will you grow?

What do you want to get out of your garden, aside from pesticide free produce?

To narrow down which fruit and veg that we would actually grow, I did some research about the climate in and around Seattle, as well as the soil type. Seattle doesn’t have a huge growing season for summer crops, so I had to be on top of this in April. We used the following criteria to decide on what we’d grow:

  • Expensive at the supermarket.
  • Doesn’t last long in the fridge.
  • Suited to Seattle’s climate.
    • Fast growing, so they’ll be ready in Seattle’s short growing season.
    • Hardy enough to survive the Pacific Northwest’s climate.
  • Dog-friendly – so sadly rhubarb was out.
  • We need to eat a lot of them.
  • FODMAP (or Nat) friendly, see list here.

If you choose to grow your own fruit and veg, you’ll need to do some research for your own area.

Where will you grow it?

Unfortunately, our back yard is north facing, so it doesn’t get full sun. If we could pick the perfect spot, it would have:

  • Adequate sunlight.
  • Well-drained, nutrient rich soil.
  • Sheltered from the wind.
  • Close to a water source.
  • In a built up planter box, rather than rows – saves both space and your back.

But, that wasn’t the case, so we had to be realistic. Considering that flowering plants require lots of sunlight, we chose:

  • Green leaf lettuce
  • Carrots
  • Chard
  • Basil
  • Rosemary
  • Oregano
  • Coriander (cilantro)
  • Sage
  • Oat grass (for the dogs to nibble on)

And because why the hell not…

  • Cherry tomatoes
  • Zucchinis
  • Strawberries

Start your garden

To combat our short growing season in Seattle, I sprouted the seeds indoors, in front of a warm, sunny window in our kitchen.

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When the weather was warm enough to transplant the seedlings, I put them in the planter box that Ev built for me. Side note – we’ve since moved house, so the lucky people that buy our old rental will inherit it. It was sad to leave it but there was no way we were going to get it into the U-haul.

  • Feed and water your garden as required. Be careful not to over-water it, as excess moisture can lead to rotting stems and dead plants.
  • Do NOT over-plant an area of garden bed. I got a little greedy and then we had to transplant our cherry tomato plants halfway through the growing season. Though, to be fair, my last two attempts at growing cherry toms hasn’t been half as successful and the rate of growth of these two plants shocked both of us.
  • Get any support systems (stakes and cages) in place BEFORE you need them. See above.
  • Prune/maintain as required.

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The results

  • Cherry tomatoes – very successful. We didn’t buy tomatoes for 5 months.
  • Lettuce – also did really well. Best lightly sprayed with water and refrigerated for a day before use, to help it crisp up after the summer sun.
  • Chard – didn’t survive the seedling stage. There might have been a problem with the seeds, as everything else was fine.
  • Carrots – showers, not growers. They tasted alright but were small underneath.
  • Zucchinis – the plants were prolific flower-ers but they didn’t grow any successful fruit. They zucchinis would reach about 10 cm long and then begin to decompose. I was really disappointed.
  • Strawberries – the squirrels really enjoyed these. We didn’t get to taste any, as the little buggers would eat them before they were ripe enough to pick. At least it provided the dogs with some entertainment.
  • Herbs – all did pretty well in the pots/garden bed.
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This wasn’t even the biggest that the cherry toms got. They ended up three times this size – insane!

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Yup – showers, not growers.

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This year we probably won’t have much more than herbs, as we are heavily DIY renovating the inside of our new house, as well as turning the (very poorly sunlit) back yard into something nicer than a weed pit. The front yard gets a lot of sun, so potentially could be the site of  a future veggie patch, if we get the front fence up. We already know that the neighbourhood has resident bunnies, though, so it might end up being a feeding ground for them instead of us.

So give it a go. Get gardening and let me know what you’re growing!

The Ultimate Guacamole – Fructose Friendly, Gluten Free & Vegan

The Ultimate Guacamole - low FODMAP, fructose friendly, gluten free, vegan, ibs, irritable bowel syndrome, healthy, low carb, healthy fats

Guacamole is one of my favourite things in the world. creamy yet chunky, soft and full of plant-powered nutrition and flavour, it’s a win-win-win in my book. Luckily for me (and I really don’t mean to gloat), I flew through the sorbitol challenge with flying colours instead of flying to the loo and I can consume reasonable amounts of avocado without issue, which is good, because 1/4 of an avo contains about 8% of your daily folate requirements, as well as good amounts of vitamins B2, B5, B6, C, E and phosphorous and magnesium. See below for avocado’s FODMAP information.

Now, I realise that the claim to the ultimate guacamole is pretty extreme but this, to me, is the best way to make it. This is not the awful stuff you peel the lid off from the supermarket, this is fresh avo mixed with other flavours like tomato and lime to play on your taste buds. The bonus of adding in the tomato is that, besides tasting great, it also allows you to spread (pun intended) the avocados further, which is important when you live in Seattle and the decent avocados cost an arm and a leg. It works well with breads, chicken, corn chips or veggie sticks; and don’t you dare think of skimping on the corn chips. Go hard or go home.

So, the next time you have an impromptu gathering and/or need an entree (“appetiser,” in US lingo) in an instant, give this guac a whirl. The only downside is you won’t have leftovers. Unless you make yourself a secret batch for later. Do it.

FODMAP Notes

  1. Avocados are considered low FODMAP in 1/8 fruit servings, any more and sorbitol might be an issue. If you are okay with consuming more sorbitol but are sensitive to fructose, keep in mind that sorbitol can inhibit the co-transport method by which fructose malabsorbers absorb most of their fructose. Don’t go nuts, figure out the balance that works for you.
  2. Tomatoes are FODMAP friendly in 1/2 cup servings, the amount called for in this recipe once split into the eight servings would be safe.
  3. Garlic infused olive oil is free of fructans, as FOS are water soluble, thus do not seep into the fatty oil. I really like Nicer Food’s garlic infused olive oils, available here.
  4. Limes are a low FODMAP fruit.
  5. Corn chips are low FODMAP and gluten free, as long as they’re not seasoned with anything high FODMAP.

The Ultimate Guacamole

Serves 16 FODMAPers – of course, you can eat more if you tolerate it.

  • 2 large, ripe avocados
  • 1 cup (200 g) diced vine ripened or cherry tomatoes
  • 1 tbsp. garlic infused olive oil
  • Juice of 1 medium lime
  • Salt to taste
  • Optional: 1-2 tbsp. minced chives or coriander leaves (cilantro)

Mash (don’t whip, then it’s like baby food) the avo’s  until 75% smooth, then add in the diced tomatoes, lime juice, garlic oil and salt. Mix through and tinker with more oil – if required for texture – and salt if needed. Cover it, with the stone in the bowl, until you want to serve it. For best results, don’t make it more than a couple of hours ahead of time.

It’s that simple. You’re done. Go and have a (low FODMAP) beer while you wait for your friends to arrive. To serve, I like to surround the small bowl of guac with my favourite corn chips.

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Maureen’s Old Fashioned Chocolate Brownies – Low FODMAP, Gluten Free & Dairy Free

Old Fashioned Chocolate Brownies - low FODMAP, gluten free, dairy free

When I was younger, a friend of Mum and Dad’s always made a plate of her amazing chocolate brownies on special occasions. At Christmas and on birthdays, Sharon would turn up with an ice cream container filled with chocolatey goodness – and Dad would then say that they weren’t made for the kids. He was terrible at hiding them, though, so it all worked out in the end. The second drawer in the garage filing cabinet wasn’t such a clever place, after all.

For years, I’ve been trying to work up the courage to try out brownies. It’s not that they’re an exact science, or really fiddly, like pastry but they weren’t ever made in my house, so I didn’t have any tried and true recipes to go from/convert to be gluten free and FODMAP friendly…

… Which is why I snagged someone else’s (not so) secret family recipe and FODMAPified that, instead. Apparently it’s at least 75 years old! I’ve been following Maureen, the Orgasmic Chef, for a few years now and am continuously wowed by what she creates – and her pace of blogging. Fair warning, it’s not a blog for those with food intolerances, so you’ll have to put on your thinking caps and tweak the recipes yourself but, really, I like that, as it allows me to give my own flare to meals at the same time.

After my first attempt, I was a little disheartened, as my brownies hadn’t developed the crispy/flaky crust that I love so much. After a bit of searching, I discovered that the more you beat your eggs, the more pronounced this crust will be, as it’s actually a thin layer of meringue. Well, I decided to go all out and whip the egg whites and sugar together before adding them to the mixture and voila! Batch number two had a perfect layer of brownie crispiness on top.

These little beauties take almost no time at all to whip up and you’ll end up with cake-like brownies; just chocolatey and sweet enough to satisfy a mid-afternoon or late night craving without making you feel sick and guilty. Perf. Maureen very kindly allowed me to share my altered version with you guys here, so thank her!

FODMAP Notes

  1. Unsweetened dairy free dark chocolate is low FODMAP in the amounts called for in this recipe.
  2. Coconut oil is FODMAP friendly (it’s 100% fat, no carbs) but it can be replaced with butter if you can tolerate dairy. PS. Butter is low in lactose, just not lactose free.
  3. I’ve reduced the sugar called for in Maureen’s original recipe, both to suit my tastes and to reduce the overall fructose load of the brownies. Feel free to up it back to 2 cups if you want and you know you can tolerate it.
  4. Almonds and walnuts are low FODMAP in the amounts called for in this recipe.
  5. I use milk in this recipe (even though the original doesn’t call for any), as gluten free baked goods are notoriously dry and need a little extra moisture to keep them soft. Use coconut/almond/rice milk etc if dairy free is required, or lactose free dairy milk if not.
  6. The chocolate chips are optional, just, as above, use chocolate that follows your dietary requirements.

Maureen’s Old Fashioned Brownies

Makes approximately 32.

  • 120 g unsweetened dark chocolate
  • 4 tbsp. coconut oil or butter
  • 1 cup castor sugar
  • 3 eggs, separated
  • 1 tsp. vanilla extract
  • 1 cup gluten free flour, sifted
  • 1/2 cup almond meal
  • 1/2 tsp. xanthan gum
  • 1 heaped tbsp. cacao powder
  • 1 pinch kosher salt
  • 1/4 cup low FODMAP milk of your choice
  • 1/2 cup chopped walnuts
  • 1/2 cup chocolate chips (optional)

Preheat your oven to 180 C/350 F and grease and line a 9×13″ baking tray – or two 9×9″ cake tins (or there abouts), if you’re like me and don’t have the full sized pan.

Melt the chocolate and coconut oil together over a very low heat (so as not to burn the chocolate). Mix thoroughly and set aside.

In a large bowl, beat the egg whites until fluffy and soft peaks form, then add in the castor sugar beat for another minute. Pour in the melted chocolate mixture, along with the egg yolks and vanilla, and mix until combined.

Add in the flours, cacao powder and xanthan gum and stir through, before adding in the milk. Finally, thoroughly stir through the chopped nuts and the optional chocolate chips, before pouring the mixture into the prepared baking tins and baking for 20-25 minutes, or until they just test clean with a skewer.

Let them cool to room temperature before slicing and serving, or they might crumble while you cut them. Enjoy them with some fresh strawberries and tea or coffee. Yum.

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And a behind the scenes shot… it’s almost warm enough for the poor, shaggy creature to get a hair cut.

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Overnight Chia Oats – Low FODMAP, Gluten Free & Vegan

Overnight Chia Oats - Low FODMAP, Gluten Free and Vegan

I have a confession to make: I’m a lazy breakfaster. If that’s even a word. When I drag myself out of bed on a weekday, I’m only interested in eating something that is already made, small and light. My stomach doesn’t wake up until about 10 am on most days. Weekends are another matter… brunch, come at me!

That’s why I like to bulk make breakfasts that are ready to eat – and portable, so, if the need arises, they can double as on the go snacks.

My usual go-to breakfast in a jar would be one of any variety of chia seed pudding (recipes all found here) but I suppose I felt I was getting into a (nutritious) breakfast rut and wanted to give something else a go. I’d been meaning to try overnight oats for absolutely ages, so now was my chance.

FODMAP Notes

  1. Oats are low FODMAP in 1/4 cup servings, higher than that and you will ingest higher amounts of fructans.
  2. Chia seeds are low FODMAP. Read about them in more detail here.
  3. Banana, strawberries and blueberries are all FODMAP friendly in the amounts required.
  4. Maple syrup is 1:1 fructose/glucose, so is fructose friendly.
  5. Coconut and almond milk are low FODMAP in 1/2 cup servings, rice milk is another safe option.
  6. Desiccated coconut is low FODMAP in 1/4 cup servings, which is split into five jars.

Overnight Chia Oats

Makes 5.

  • 1 cup oats (gluten free if required)
  • 1/4 cup chia seeds
  • 1/4 cup unsweetened desiccated coconut
  • 1 1/4 cup dairy free low FODMAP milk of choice (I used coconut milk)
  • 2 tbsp. maple syrup
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup diced strawberries
  • 2 tsp. cinnamon
  • 1 pinch salt

Prepare the fruit and set aside. Mix all the dry ingredients together in a large bowl with a pouring edge. Pour in the wet ingredients and stir through thoroughly.

Decide how you want to arrange the fruit in the oats:

  1. Mix them through with the other ingredients.
  2. Arrange them into alternating layers with the oat mixture.

I chose option two but either would work, depending on how much time you have. I mean, it tastes the same no matter what, right? Divide the mixture and fruit over five jars and refrigerate overnight before serving. The oats and chia seeds will soak up much of the liquid and soften in the process, the sweetness from the fruit will also seep into the mixture and the oats can be served cold straight from the fridge or even warmed up for a couple of minutes (as long as it’s in a microwave safe jar).

Enjoy! Now you can take an extra five minutes for yourself every morning.

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Pumpkin Spice Pancakes – Low FODMAP, Gluten Free and Vegan

Pumpkin Spice Pancakes - Low FODMAP, Gluten Free, Egg Free, Dairy Free and Vegan

Well, a lot has happened since the start of January, which is why nothing has been posted here. We bought a house, packed up our rental, moved everything and are now planning improvements on our new home. We also went through a hasty visa renewal process and have applied for permanent residency, so my spare time to actually blog about what we’ve been cooking has been zero. Unfortunately, I lost some of the scraps of paper I’d written stuff down on, so now I just have photos of food I can’t remember the ingredients to. Well done, me.

To ease myself back into blogging, and to test how good the lighting is around our new house (best lighting of any place yet, hooray!), I decided to cook up some pancakes with what little we have in our just-moved pantry. I had no bananas to make my usual breakfast staple of banana oatcakes, so I had to improvise. Luckily, we had a tin of pumpkin puree lying around and we’d run out of frozen stock, so it wasn’t going to be made into soup any time soon.

Pancakes it was, then!

FODMAP Notes

  1. Pumpkin in general has been given a low FODMAP rating in servings of 1/4 cup and a moderate rating in servings of 1/2 cup. This recipe keeps the serving at 1/4 cup per person, so is considered FODMAP friendly.
  2. Oats are given a low FODMAP rating in servings of 1/4 cup, which is split between two servings in this recipe. Oats that have been processed separately than wheat are gluten free but naturally contain a protein called avenin, which is similar enough to gluten that some with coeliac disease will still react. If this is is you, replace the oat flour with quinoa or buckwheat flours, which are safe in 1/4 cup servings.
  3. Chia and flax seeds have recommended servings of  2 tbsp for those with IBS, to limit a potentially problematic fibre intake, regardless of FODMAPs. This is split in half in this recipe, so should be safe.
  4. Maple and rice syrup are low FODMAP sweeteners, with a glucose content that is either equal to or greater than fructose content.
  5. I used coconut milk, which is low FODMAP in 1/2 cup servings and otherwise higher in sorbitol. You could also use any other milk that you tolerate, such as rice or almond milk.

Pumpkin Spice Pancakes

Serves 2.

Pancakes

  • 1/2 cup pumpkin puree
  • 1/4 cup oat flour
  • 1 tbsp. chia seed meal
  • 1 tbsp. flax seed meal
  • 2 tbsp. maple syrup or rice syrup
  • 1/4 cup dairy free/low FODMAP milk of choice (plus a little extra if required)
  • 1 pinch salt

Candied Walnut Topping

  • 1/2 cup walnuts of pecans, roughly chopped
  • 2 tbsp. maple syrup or rice syrup
  • 1 tbsp. unsalted butter or coconut oil (dairy free/vegan option)

Mix the chia and flax seed meals with the syrup and low FODMAP milk of your choice and let them sit for 5 minutes. Next, add in the salt, pumpkin puree and the oat flour and mix thoroughly. You don’t need to use a blender, although it does make the job easier. The problem is you need to clean it!

Heat your pan to a medium heat and divide the mixture into four parts. Spread them out into 6-8 cm diameter circles and cook for 4-5 minutes a side.

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For the optional nut topping, turn the heat to low after the pancakes have been removed and let it cool for a minute. Add the butter (or coconut oil) until it melts and then throw in the nuts and syrup and heat them all for a further 30-60 seconds. Remove from the heat and top the pancakes, pour on a little extra syrup (if you’d like) and dig in.

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