Food Intolerance Management Plan .. a "plug"

I thought (while I was on a roll with the blog) that I would also put in a 'plug' for a new book I've recently found and have enjoyed reading of late!

The info below is direct from Sue Shepherd's website http://shepherdworks.com.au/ (which itself is a great read), and I've seen the book at  Dymocks, Angus & Robertson and Myer (and I'm sure a handful of other places would stock it too!)

The Food Intolerance Management Plan is a scientifically developed program and comprehensive recipe book for those suffering from common digestive illness.

Based on the revolutionary Low-FODMAP Diet, it shows people with food intolerances how to enjoy their food while remaining free of the symptoms associated with irritable bowel syndrome and related conditions, such as gluten, fructose, lactose and wheat intolerances.

Sue Shepherd teams with Dr Peter Gibson – both recognised as expert world leaders in this area. Explaining the conditions that affect one in five Australians, and show readers how to:

• recognise symptoms and seek appropriate medical advice
• identify and avoid food likely to cause symptoms
• shop and plan menus for the whole family
• entertain, travel and eat out with peace of mind

With 80 delicious and easy-to-prepare recipes, including baked goods, desserts and spiced dishes, this is your one-stop guide to managing symptoms, feeling great and eating well.

Low FODMAP diet

Just over 2.5 years ago I had my gall bladder removed in a bit of a rush (understatement of the year!) and since then I have not been at all well.  Feeling sick most days, it's been a long and windy road of visits to various different medical practitioners in an attempt to get to the bottom of this.   Until recently, we still really had no idea what the underlying issue was.  On one hand it was very frustrating because no-one had any answers, but also a bit of relief in having had so many tests that at least some major "possible" causes had been ruled out.

A recent visit to a gastroenterologist gave me an idea that it could possibly be related to the food I was eating, and the possibility that I've developed some sort of intolerance post surgery.  After a few more appointments and discussions with nutritionists and dieticians, I've been placed on a low FODMAP diet for 8 weeks to see whether this has any impact.

I'm currently 6 weeks into it, and I cannot believe the difference it has made - totally for the better!  So, what is a low FODMAP diet?   Here's a little bit of background reading ...

Dr Sue Shepherd developed the low FODMAP diet in 2001. She has proven, through her pioneering PhD research, that limiting dietary FODMAPs is an effective treatment for people with symptoms of IBS. The low FODMAP diet has been published in international medical journals and is now accepted and recommended as one of the most effective dietary therapies for IBS.

FODMAPs are found in the foods we eat. FODMAPs is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols*. These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine of the digestive tract, these molecules then continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of Irritable Bowel Syndrome (IBS). Symptoms of Irritable Bowel Syndrome include abdominal bloating and distension, excess wind (flatulence), abdominal pain, nausea, changes in bowel habits (diarrhoea, constipation, or a combination of both), and other gastro-intestinal symptoms.

What are the FODMAPs?

FODMAPs are found in the foods we eat. FODMAPs is an acronym for

Fermentable
Oligosaccharides (eg. Fructans and Galactans)
Disaccharides (eg. Lactose)Monosaccharides (eg. excess Fructose)
and
Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)

Where are FODMAPs found?

A few examples of food sources for each of the FODMAPs are listed below.

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
• Fructans: Artichokes (Globe), Artichokes(Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
• Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).

A big part of me wanted this to be the answer to all the problems I've been having .. and I'm pleased to say that it pretty much has been!  Another part of me wanted this to fail, as I kind of like the idea of having onions, mushrooms and other now 'banned' items in my diet.

The reality is, I haven't felt this well for over 2.5 years now, and if a small change in my diet is what helps that stay this way, then I'll very willingly do it!

NOW the challenge before me is to adapt my old recipes to bring them 'in line' with the new dietary FODMAP requirements .. which isn't proving as hard as I first thought.

I've also found a few colleagues and friends who have similar dietary considerations, so am going to be posting a few posts with suitable recipes that we might all be able to share together.  

 

Slow Cooking

I must admit, I'm probably one of the slower ones to pick up the art of (and love for) slow cooking.  There's something about leaving an electrical appliance turned on all day when you're out of the house that just doesn't sit quite right, yet I'm quite happy to sit in another room for the same amount of time and rarely even check on it after the initial stir to combine instructions ....

I'm discovering I'm actually quite a fan!  A while ago a colleague at the office decided there was a definite gap in the market for Australian recipes, and ones that didn't include "1 can of condensed soup" as the base of the meal!

I've been lucky enough to find quite a few nice recipes in recent times, and tonight's was again a winner - it was eaten up before we managed to take a photo so we might have to make that one again another time, but the recipe is below:


Indian Sweet Curry Beef

Ingredients:

2 carrots
1 onion
1 stalk celery
2 apples, grated
1kg lean stewing beef (I used 500g and it was plenty enough)
1 tablespoon sultanas
1 tablespoon relish or chutney
1 tablespoon tomato sauce
1 tablespoon Worcestershire sauce
1 tablespoon golden syrup
2 tablespoons brown sugar
1.5 tablespoons curry powder
2 teaspoons sat
1/2 cup stock or water
3 teaspoons cornflour (optional)



Method:

Peel the carrots and onion and cut into 1cm dice.  Cut the celery into 1cm slices. Peel, core and grate the apples.  Place into the slow cooker.

Remove any visible fat from the meat and cut into 2cm dice.  Place on top of vegetables.  Add the sultanas, relish or chutney, tomato sauce, Worcestershire sauce, golden syrup, brown sugar, curry powder, salt and stock/water.  Stir gently to combine.

Place lid on cooker and cooker for 4-5 hours on High or 8-9 hours on Low.

If necessary, mix the cornflour with about 2 tablespoons of cold water to a paste and use a little or all or it to thicken the curry.  Add salt and pepper to taste.  Serve with steamed rice.

Food Memories

Taken from the Melbourne Age newspaper recently:

Click here for full article

"There are lots of ways of tracing your own personal history. You can go back through family photo archives and trace the hair styles. You can do it with music, by listing the songs that symbolize special times in your life. Or you can do it with food. Food has an incredible power to evoke the past; to remind us of special occasions, disasters and triumphs, and those long gone. I think of my father every time I grill a lamb chop on the barbie, and of my grandmother every time I smell porridge cooking.

To write your own food biography, come up with ten dishes from your past to your present, from your very first food memory to your current obsession. Write them down.  They don’t have to be the best ten best dishes you’ve ever had in your life, just represent you at certain ages and stages. That’s your entire life there, plate after plate.

Your list will be different to mine, and different to your nearest and dearest. A stranger could look at them and know so much about you and your life; where you came from, who you became, and everything in between. The places you have lived will be in there, the people you have loved and who have loved you. Every dish tells a story, good or bad."

The article goes on to give the author's food, and I've decided this is something I plan to do in the next few days, after being inspired by my friend Nicole and my Sister-in-law Felicity to do so!   

It sounds like a bit of fun - I'd love to read other memories as well!

Post Title

Sichuan Pork

with peppered Asian Greens

Ingredients

1. 500g boneless pork loin, cut in thin strips
2. 5 tablespoons soy sauce
3. 2 tablespoons cornflour
4. 1 tablespoon peanut oil
5. 1/2 cup roasted peanuts
6. 1 teaspoon crushed sichuan/red pepper
7. 1 clove garlic, chopped finely
8. 1/2 teaspoon minced fresh ginger
9. 1/2 cup chicken stock
10. 2 tablespoons Shaoxing (Chinese rice wine vinegar)
11. 2 tablespoons dry white wine
12. 1 teaspoon sugar
13. 1 red capsicum, cut in strips
14. 2-3 spring onions, sliced diagonally
15. 2 tablespoons water

Directions

1. Marinate pork strips in combined 3 tablespoons soy sauce and 1 tablespoon cornflour for 30 minutes.
2. Heat 1 teaspoon oil in wok. Stir-fry peanuts and crushed red pepper over medium-high heat for 2 minutes; remove.
3. In remaining oil, stir-fry pork and ginger until lightly browned. Add garlic.
4. Add stock, vinegar, 2 tablespoons soy sauce, wine and sugar. Cover; simmer 3 minutes.
5. Add capsicum and spring onions; cook 2 minutes.
6. Add combined 1 tablespoon cornflour and water. Cook and stir until thickened. Stir in peanut mixture. Serve immediately.

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Back online with Sous Chef - yay!

Buttermilk Loaf

From the TV Show "Gourmet Farmer"

Ingredients

1. 2 cups self-raising flour
2. 1/2 tsp ground ginger
3. 1 tsp mixed spice
4. 1 tsp ground cinnamon
5. 1 cup caster sugar
6. 1 large cup sultanas, currants and raisins, mixed
7. 1/2 cup chopped walnuts
8. 1 tbsp treacle (optional)
9. 1 cup buttermilk

Directions

1. Sift the flour with the spices and add sugar, fruit and nuts. Mix treacle, warmed over hot water, with buttermilk. Fold in gently. Spoon into a buttered and lined loaf tin. Bake for 3/4 an hour to 50 minutes in a moderate oven (180C). (I like to test it with a skewer as I would any cake.)
2. Slice and butter when cold.

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Back to the tagine again this week

Moroccan Lamb Tagine on couscous

from Masterchef Australia

Ingredients

1. 2 tablespoons vegetable oil
2. 1 kg lamb (shoulder, leg), cut into 2cm cubes
3. 1 onion, chopped
4. 2 cloves garlic, chopped
5. 1 teaspoon ground coriander
6. 1 teaspoon ground cumin
7. 1 teaspoon ground tumeric
8. 1/4 teaspoon ground ginger
9. 1/4 teaspoon cayenne pepper
10. 1 teaspoon ground cinnamon
11. Zest and juice of 1 orange
12. 1 cup chicken stock
13. 1 tablespoon almond meal
14. 1/2 cup roasted blanched almonds, coarsely chopped
15. 100g pitted dates
16. Salt and pepper
17. Cous cous and plain yoghurt to serve
18. 2 tablespoons chopped fresh coriander

Directions

1. Heat oil in a frying pan over medium high heat and brown lamb in batches. Remove and put into the pressure cooker.
2. Add onion and garlic to the same pan and cook 2-3 minutes or until softened. Stir in dried spices and cook a further 1 minute or until fragrant. Add orange zest, juice and stock and stir to release the flavours and sediment from the pan. Pour mixture over lamb and scatter over almond meal and almonds.
3. Cook in pressure cook for ½ hour on low heat. Release steam valve and remove lid. Add dates and cook a further 15 minutes with a lid until sauce has thickened. Season with salt and pepper.
4. Serve on a bed of cous cous with a dollop of yoghurt and topped with fresh coriander.