Summer has officially hit Seattle! Here are 25 Summer-approved low FODMAP recipes.

Whether you’re soaking up the sun like Bailey, or you’re more of a Nellie and prefer to relax in the shade, I hope you’re enjoying this amazing Pacific Northwest weather! We’re experiencing crazy hot temperatures – for Seattle – this year and some of us are loving it…. some, not so much.

Unfortunately for Nellie, we think the heat might be a trigger for her epilepsy. At the very least, she doesn’t cope well above 25 C/80 F, the poor thing; she’s a lot like Evgeny (cue fur joke). Bailey and I, on the other hand, don’t really consider this as “hot” weather, it still seems more like late Spring weather to us, than high Summer. Yes, I realise I just put words in my dog’s mouth. Also, check out our Facebook page for a cute little video of Nellie Belly getting her den just so. It’s been so hot that she had to dig down to find the cool/damp soil.

Baily, rolling in the sun

Nellie, shade

In honour of this hot weather – and also to make my Mum jealous, as she suffers through Melbourne’s “freezing” temperatures (her words, not mine) – here are some good looking, low FODMAP recipes that are also appropriate for summer.

Salads, Snacks & Meals

  1. Ceviche – Not From A Packet Mix
  2. Grilled tofu salad – Not From A Packet Mix
  3. Seared rainbow trout in white wine – Not From A Packet Mix
  4. Strawberry salad, with a maple lemon vinaigrette – Not From A Packet Mix
  5. Sushi, Gunkan, Maki rolls, Nigiri – Not From A Packet Mix
  6. Toasted almond and cranberry salad – Not From A Packet Mix
  7. Warm salmon salad – Not From A Packet Mix
  8. Balsamic chicken salad with strawberries –  – from Delicious As It Looks
  9. Carrot and coriander soup – from She Can’t Eat What?
  10. Greek pasta salad – from Thrifty Kitchen
  11. Grilled Rosemary Salmon – from Delicious As It Looks
  12. Rainbow salad – from Fructopia

Sweets

  1. Baked peach in puff pastryNot From A Packet Mix
  2. Banana “ice cream” – Not From A Packet Mix
  3. Chia seed puddings, chocolate, coconut and strawberry (coming soon) – Not From A Packet Mix
  4. Classic vanilla ice cream – Not From A Packet Mix
  5. Dark chocolate tofu mousse – Not From A Packet Mix
  6. Pavlova – Not From A Packet Mix
  7. Blueberry ice cream – from Savory Lotus
  8. Chocolate Frosty – from Rabbit Food For My Bunny Teeth
  9. Coconut melon ice cream lollies – from Squashablanca
  10. Frozen yoghurt trail mix bars – from The Lean Green Bean
  11. Lemon mousse – from No Sugarless Gum
  12. No-bake cheesecakes in jars – from Amelia (use Google translate)
  13. Rhubarb pie ice cream – from No Sugarless Gum

Stay cool, everyone!

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Potted Raspberry Cheesecakes – Fructose Friendly & Gluten Free

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About a month ago I posted a recipe for a delicious baked ricotta cheesecake. When I made the batter to fill the cheesecake, I slightly really overestimated how much I would need and made way too much. Whoops! But instead of making an extra crust, I decided to bake these in ramekins, instead.

If you’re looking for an easy dessert for a dinner party that can be made ahead of time, then look no further. These cheesecakes are the perfect blend of fluffy and creamy; the zing from the lemon plays well with the berries and they are not overly sweet. They will keep well in the fridge for 3-4 days in an airtight container (which prevents the top from drying out and forming a skin – yuck). As long as you keep your serving to one ramekin, you won’t walk away from this dessert feeling terribly guilty – just pleasantly satisfied… but this of course depends on everything else you’ve eaten that night.

Notes:

  1. Ricotta and cream cheese are not low in lactose, so this recipe isn’t suitable for those who malabsorb lactose.
  2. The eggs I used were 50 g each.
  3. Pure maple syrup does not have additives in it that may increase the level of FODMAPs present, thus should be safe.
  4. Fresh lemon juice is generally better tolerated than lemon juice concentrate. If you use the concentrate, only use 20 ml.
  5. Pure vanilla extract is low FODMAP.

Potted Raspberry and Ricotta Cheesecakes

Makes enough to fill 8 x 4 oz. ramekins

  • 275 g ricotta cheese
  • 115 g cream cheese, softened
  • 2 large eggs
  • 1/4 cup pure maple syrup
  • 1/4 cup dextrose or castor sugar
  • 1 tbsp. lemon zest
  • 30 ml fresh lemon juice
  • 1 tbsp. potato starch
  • 1 tsp. pure vanilla extract
  • Raspberries to scatter over base of ramekins

Pre-heat your oven to 150 C/300 F and boil a kettle full of water.

By hand or in a stand mixer using the whisk attachment, blend the ricotta cheese, cream cheese, eggs, maple syrup, dextrose, lemon zest and vanilla extract together. A stand mixer will give a smoother end product and makes life a lot easier.

Meanwhile, mix the potato starch and lemon juice together to create a smooth paste. This step is important, because if you mix the potato starch into the mixture as a powder it may cause your baked cheesecakes to become gritty, which is not a texture we want to associate with this dessert.

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Scatter the bases of the ramekins with the raspberries and cover with the cheesecake batter. Lightly tap each ramekin on the bench top to eliminate air bubbles.

Place the ramekins in a large baking dish and place that dish in the oven. Pour the boiling water into the baking dish so that it surrounds the ramekins up to 3/4 height – this water bath technique allows the cheesecakes to bake slowly and evenly while providing steam to prevent them from drying out, thus eliminating those unsightly cracks from the surfaces that can form as they cool.

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Bake for 20 minutes at 150 C/300 F and then turn the oven off. Open the oven door for 60 seconds before closing it again and set the timer for 15 minutes more. Remove the baking tray with ramekins from the oven and then take each ramekin out of the water bath.

Let the potted cheesecakes cool for 30 minutes before refrigerating in an airtight container for 2-3 hours to finish the setting process. Store in the fridge for 3-4 days, max. If you do not store them in an airtight container, your fridge may dry out the surface and a skin will develop. You can also freeze these cheesecakes, if your ramekins/pots are freezer safe – again, in an airtight container is best to prevent frost damage.

Serve with vanilla bean ice cream or whipped cream to cut the richness if necessary… and enjoy!

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Vanilla Ice Cream – Fructose Friendly & Gluten Free

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As I mentioned in my last post, I received a pretty amazeballs Christmas present this year… an ice cream maker!

Happy dance!

I couldn’t wait to try it but we were so busy between Chrissy and New Years that I didn’t get a chance until a couple of days ago. So on the 2nd of January – after we’d spent New Year’s day recovering – I busted out the egg yolks and quickly realised I didn’t have nearly enough milk or cream, so off to the supermarket I popped. I also came back with a selection of gluten free flours to experiment with making my own flour blend but more on that later!

I am so stoked to be able to make my own ice creams and sorbets; firstly because I love knowing exactly what is in the food I’m eating without spending an eternity reading labels – which I have to do each time because there is no such thing as a FODMAP label in the USA and ingredients change – and secondly because I won’t have to pay for expensive “quality” ice cream.

This ice cream tasted like custard the first day (churning day), although there’s nothing wrong with that and then settled into a nice vanilla flavour by the second night. Ev’s brother approves – he was on his third bowl (at least) by the end of the second night but it was him who bought it for me… now I know why!

Notes:

  1. I used normal milk and cream in this recipe but you can sub in lactose free cow’s milk and cream (milk with lactase added – I don’t know how other milk alternatives would perform, sorry).
  2. You can either use half and half in the first part of this recipe or equal proportions of milk and cream that add up to the same volume of half and half called for.
  3. Apparently 100% vanilla extract works better than vanilla essence or natural vanilla flavourings in ice cream recipes, as it doesn’t affect the freezing process.
  4. It is normal for the mixture to resemble soft serve post churning and an hour or two in the freezer should firm it up to normal ice cream texture.
  5. Ambient room temperature can affect your ice cream – wrapping a foil funnel over the top of the maker (if, like mine, it doesn’t come with a lid) can help to insulate the freeze bowl contents against the warm air.
  6. If you have a freeze bowl like mine, it needs to be frozen solid (this takes 24 hours) between batches.
  7. Apparently – and I haven’t tried this, only read it – a tsp. or two of vodka in the mix will prevent it from becoming too solid in the freezer after it has been churned. I know vodka doesn’t freeze, so this makes sense – but I wouldn’t do it the first time I made something in case it didn’t need it.

Vanilla Ice Cream

  • 300 ml double cream
  • 300 ml milk – or 600 ml half and half to replace milk and cream
  • 8 egg yolks – the fresher the better, old egg taste can come through in custards and ice creams
  • 1 cup dextrose – or castor sugar
  • 600 ml double cream
  • 1 tbsp. pure vanilla extract
  • 1 pinch salt
  • Optional – 1/2 a vanilla bean, split
  • Optional – 3/4 cup finely chopped frozen berries or choc chips.

Combine the 300 ml each of milk and double cream (or 600 ml half and half) in a medium saucepan and heat over a medium flame until it is just about to boil. Don’t actually boil it and remove it from the heat once it is done. For a more intense flavour, add in the split half vanilla bean at this stage.

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While that is heating, keep an eye on it as you separate 8 egg yolks and whites. Save the eggs whites to make an omelette, fritatta or a Pavlova and place the eggs in the normal mixing bowl of your stand mixer; add in the dextrose and mix on a low speed until the egg yolks and sugar have combined into a smooth, slightly fluffy yellow mixture.

At this point, slowly pour the milk/cream mixture (minus the vanilla bean) into the egg/sugar mixture and continue mixing on a low speed to prevent the hot liquid from cooking a portion of the eggs. Once it is combined, return the mixture and vanilla bean to the medium saucepan and heat it until little bubbles begin to form at the edges – this means that it is just beginning to boil. You don’t want it to fully boil or the egg yolks in the mixture will scramble and you’ll get lumpy ice cream.

Once the bubbles have formed, remove it form the heat and add in the second lot of cream, the vanilla and salt. Mix well to combine. Cover the mixture and refrigerate it over night (or equivalent) so that the mixture is completely chilled before you begin to churn it. Freezing the mixture for an hour before churning is supposed to increase the efficacy of bowl ice cream makers but I haven’t tried it – maybe next time. If you leave the vanilla bean in all this time and remove it before churning, the ice cream should have a really intense vanilla flavour. Of course, you can remove it at any stage prior to churning that you like.

Set up your ice cream maker according to its instruction manual and begin churning on a “stir” speed or equivalent low speed on your model. Pour in the ice cream batter and make the foil funnel (described in the notes section above) if required. Churn the mixture for 20-30 minutes, at which point it should resemble a soft serve consistency; if you want to add in frozen berries or choc chips, pour them in during the last 5 minutes of churning – the colder the better.

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Now pour the ice cream into a freezer safe container with an air tight lid – I use a large loaf tin with plastic wrap and a rubber band – and freeze for 1-2 hours, until the ice cream has firmed up to a normal consistency.

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I needed to let the ice cream sit at room temperature for 5 minutes on the second night before I scooped it as it was quite firm – this might just be our freezer being overly cold, though. Or maybe the plastic wrap/elastic band combo wasn’t the best method to keep the loaf tin air tight but it was all I had at the time – all of our snap ware was still in the dishwasher from the New Year’s eve left overs.

Serve with toppings of your choice. I couldn’t say no to the last few fresh berries that we had left over from the trio of tartlets that I made on New Year’s Eve.

Enjoy! Next up I’m planning a coconut cream based recipe for those who malabsorb lactose… and myself. Who am I kidding? I love coconut.

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Banana and Cinnamon “Ice Cream” – FODMAPs, Fructose Friendly, Gluten Free & Dairy Free

As I mentioned in my last post, we had a great time on the weekend, hiking and fishing – unsuccessfully, those fish were very tricksy – in the Snoqualmie National Forest. It was a short hike, only 5 km but carrying fishing gear can get annoying and it was quite warm so for our sake and the dogs’ it was probably a good thing we didn’t choose the 14 km hike instead. For anyone who is local, we hiked to Lodge Lake from the Snoqualmie Pass Ski Lifts, near Alpental Rd.

Summer 2013

Who doesn’t love a cold snack on a hot day or after working out, or both combined? Or just because? Well, this is so quick and easy to whip up and incredibly nutritious and guilt-free that you can treat yourself to it without worrying. If you cover it to prevent freezer-burn, it also keeps well in the freezer for a few days – just remove it and let it sit for 5 or so minutes to soften slightly before enjoying your “ice cream.”

A huge thanks to my friend Chath who told me about this awesome phenomenon – that frozen bananas turn into ice cream. She has since posted her original and baby friendly version on her blog and very kindly gave me permission to have a play with it and record it here.

Notes:

  1. Lactose is a FODMAP, so if you malabsorb lactose then use lactose free yoghurt in place of normal yoghurt.
  2. If you want a vegan/dairy free/paleo version, omit the yoghurt or replace it with the same amount of coconut cream. I am planning on trialling a little avocado in it’s place sometime soon. I’ve seen it done before, I just need to figure out amounts.
  3. Bananas that are over-ripe can be higher in FODMAPs, so if you are extra sensitive then use an eating banana rather than a cake banana. It will just taste a little less like bananas than this version.

Banana & Cinnamon Ice Cream

The measurements below are “per banana.”

  • 1 banana per person (or as tolerated).
  • 1 tbsp. plain, lactose free or Greek yoghurt – this can be omitted or replaced with coconut cream for the dairy free/vegan/paleo option.
  • 1/4 to 1/2 tsp. cinnamon (to taste)

Chop and freeze your bananas for at least 8 hours to really freeze them, otherwise they will produce a cold banana custard texture, rather than ice cream. Don’t freeze unpeeled bananas, they don’t thaw well. “Cake” or “over-ripe” bananas are best, as they have a stronger flavour. If, however, you cannot tolerate the extra sugar present in very ripe bananas, normal bananas are okay.

Once your bananas are frozen, put them in a food processor, along with the yoghurt and cinnamon and blend until smooth and creamy. You’re basically done. Scoop it out and either enjoy it right now or place it in the freezer for 5 or so minutes to firm back up a little first.

How easy is that?! I’m planning on attempting a strawberry vanilla version next, or maybe a chocolate banana. The possibilities are endless!

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