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Category Archives: Recipe

 

I’m a muesli fan, and I enjoy my muesli with yoghurt.

During the elimination phase of the low FODMAP diet however, both wheat and lactose need to be cut out.

So here’s an alternative breakfast cereal recipe, low FODMAP and still yummy:

 

Being a muesli fan, this works as a low FODMAP alternative for me: Diced Banana, Buckwheat Granola and Coconut Puree.

Being a muesli fan, this works as a low FODMAP alternative for me: Diced Banana, Buckwheat Granola and Coconut Puree.

 

Add in equal parts:

Diced Banana

Buckwheat Granola

Coconut Puree

 

You can use any other fruit of the season or a combination of fresh fruits or fruit salad.

I use the buckwheat granola as is. Some prefer to soften it by letting it soak, but I like it crunchy.

The coconut pulp is a leftover from making coconut milk. It works well as a yoghurt replacement.

 

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In my search to find yoghurt without preservatives I came across amasi.

 

I grew up with buttermilk and kefir, so when I discovered amasi, I was delighted. It’s taste is creamy mild and has a refreshing tang to it.

 

My favourite amasi uses only goodness in their ingredients: full cream milk, amasi culture

My favourite amasi uses only goodness in their ingredients: full cream milk, amasi culture

This is what I like to see in the ingredients list: Only goodness.

 

Amasi is fermented milk and what those cultures eat away in the process is the lactose. So amasi is naturally low in lactose, giving IBS sufferers like me a bit of a break.

 

In addition, 2 litres of amasi cost around R20, which means it costs less than half of what you pay for supermarket yoghurt in South Africa.

 

Bonus Tip: Shake it up!

Amasi comes in a handy bottle, perfect for liquid yoghurt. All you got to do is shake it up a little.

The amasi turns so creamy and fluffy, you’ll want to gulp it down like a milk shake.

 

Pour it over fruit salad or muesli, soften up a curry, use it in salad dressings, make lovely smoothies and deserts. Bake with it.

Use it instead of milk, yoghurt, cream, sour cream, kefir or buttermilk.

You can also feed it to your pets as a healthy source of calcium.

 

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Wheatgrass is one of those superfoods that all of a sudden we have to consume to stay healthy.

I thought you need 4 stomachs to digest grass, otherwise it’s impossible to derive any nutrition from it.

I’m quite sceptic towards these food fads and at the prospect of wheatgrass simply thought: Now we need to eat grass, what comes next? Bark? Soil? Pebbles?

However, I can’t judge things before trying them myself, so I looked deeper into this wheatgrass craze.

 

Is wheatgrass a health food?

Wikipedia simply dismisses this as “Health claims”:

“Proponents of wheatgrass make many claims for its health properties, ranging from promotion of general well-being to cancer prevention. However, according to the American Cancer Society, “available scientific evidence does not support the idea that wheatgrass or the wheatgrass diet can cure or prevent disease”.[9]

Wheatgrass proponent Charles Schnabel claimed in the 1940s that “fifteen pounds of wheatgrass is equal in overall nutritional value to 350 pounds of ordinary garden vegetables”,[4] a ratio of 1:23.[7] Despite claims of vitamin and mineral content disproportional to other vegetables, the nutrient content of wheatgrass juice is roughly equivalent to that of dark leafy vegetables.“

So you can also just eat a bunch of spinach and be done with your health boost for the day.

 

Is wheatgrass tasty?

Wheatgrass is full of cellulose and thus stringy and fibrous unless you strain it through a cheesecloth which is messy.

In addition wheatgrass tastes as green as it looks, and while I love the smell of freshly cut grass, its not a palatable flavour.

So with wheatgrass you have to find a recipe that actually masks its overpowering grassy taste.

I tried a couple of wheatgrass juice recipes and in the end had to come up with my own: #Wheatgrass #Smoothie

Its very zesty tang might make you pucker, but at least it helps to finish that one wheatgrass portion.

 

Is wheatgrass worth your money?

To my own surprise I liked the wheatgrass smoothie: It filled me up like a sandwich would have, without the sluggishness. It kept me light, as it’s a small portion of already ground up goodness. My sensitive IBS tummy felt good loaded with freshness and energy.

Given that there is no scientific evidence that wheatgrass is more effective than a placebo, I would not waste my money on it.

But if you really believe in the benefits of wheatgrass, why not grow your own: It is so easy, my pet rats get fresh wheatgrass all the time from our rattie garden.

 

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Wheatgrass Smoothie: It tastes as green as it looks!

#Wheatgrass #Smoothie: It tastes as green as it looks!

 

Wheatgrass is actually pretty indigestible for humans. Hence the juicing which should remove all the cellulose. But still, its grassy taste is overpowering.

Preparing wheatgrass is a nightmare if you don’t have a juicer, as you’ll have to strain it through a cheesecloth.

I’m a practical cook, and have no patience for these complicated procedures.

So here a recipe that does not require straining, and results subsequently in a real thick smoothie. 😮

 

#Recipe: Wheatgrass Smoothie

 

Ingredients:

1 portion of wheatgrass

1 chunk of peeled ginger, dice-sized or according to taste

1 peeled & pitted lemon

2 peeled & pitted oranges

1 spoon of honey, if you’ve got a sweet tooth

1 dash of cinnamon, if you want to add a bit of spice

 

Throw all ingredients in a blender until smooth.

 

The ginger alone gives this smoothie a fibrous texture. Together with the cellulose loaden wheatgrass and the pulp of the citrus fruits you might be tempted to chew a little on this one. 😉

 

Bonus Tip: Put the wheatgrass first into the blender, as it’s so flimsy it’ll take ages to stuff it down so it mixes in. Putting the lemon and oranges on top of the wheatgrass will weigh it down.

 

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Need a nut milk bag? A cotton or linen handkerchief can work well to strain liquids.

A cotton or linen handkerchief can work well to strain liquids.

 

Depending on the complexity of your cooking, you might come across the requirement to strain a liquid free from solids.

For making nut milk for example, it is suggested to use a nut milk bag. – Although I found a much simpler method to strain coconut milk:  #HowTo make coconut milk yourself at home. –

A nut milk bag sounds complicated, but all that’s actually required is a cheesecloth.

So a cloth napkin or handkerchief can easily work. 🙂

Bonus Tip: If you treat yourself to buying a new cheesecloth, do yourself a favour and cut it round. That way there won’t be any edges flopping out, which can leak and cause a mess.

 

Easy to make: Use big salad leaves instead of bread for a wheat free alternative to sandwiches.

Easy to make: Use big salad leaves instead of bread for a wheat free alternative to sandwiches.

 

Doing the low FODMAP diet, I have to avoid a lot of carbs. It helps with my IBS.

Breadwise this can get tricky, as wheat is out of the question, spelt is questionable, and also rye is not allowed.

A good idea is to bake your own bread. Or, to come up with some creative alternatives:

 

Make a Saladwich!

Simply swap the bread for salad leaves!

 

I love snackwiches, I dig the molten cheese. Mostly I use too much of it, and it melts and messes everywhere.

The salad leaves capture everything perfectly in a practical pocket, and it tastes good!

Usually we’re not used to cooking salad, but it has a lovely flavour when fried. The water in the leaves means it won’t burn, the water simply steams off and leaves the leaves nice and crispy.

So tuck in for a guilt-free and just as satisfying saladwich! 🙂

 

It works! Simply replace bread with salad leaves and you get a yummy healthy low-carb snackwich.

It works! Simply replace bread with salad leaves and you get a yummy healthy low-carb snackwich.

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Even the plate looks like it's smiling when poached eggs are served! :)

Even the plate looks like it’s smiling when poached eggs are served! 🙂

 

Feeding puppy Lola an egg a day means I get lots of opportunities to make poached eggs.

While the egg might not need to look pretty, it’s more practical if it comes out well. Plus, even our dog likes it best when the egg yolk is still runny.

 

Easy way to poach an egg

1) In a small pot, bring water to simmer.

2) Swirl the water around in one direction and place pot back onto heat.

3) When the water slows down enough so the bubbles come up again, plop the egg right in the middle of the pot. The slow swirl should keep the egg tight around the center.

4) Make sure the egg floats. If it looks like the egg is stuck to the bottom of the pot, scrape it free with a spoon.

5) Cover the pot, turn off the heat and let it sit until the water cools down enough for the egg to be at eating temperature.

6) Scoop out the poached egg carefully with a big spoon.

 

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