Happy Bread!

Happy Bread!

I can tolerate a moderate amount of wheat flour.  But I still like a number of GF flours, and I am better off if I do not over do it with wheat flour.  I  tolerate honey  really well and have always liked to use it in bread recipes.  (Something I learned from my mom.)

Sourdough is considered good for IBS.  I have my own starter, have not ditched it even though I dislike sourdough taste.  I have heard a small amount of sourdough can help the shelf life of GF baked goods.  So I am experimenting with all these combos that are not pure low FODMAP but are adaptions I personally can tolerate.

I started with a Gluten-Free English Muffin recipe from Karina Allrich’s blog and incorporated both a half cup of A.P. Wheat flour and a half cup of sourdough starter.  I also added some ground flax-seed, ground Chia seeds, and hi-maize natural fiber.  I reduced Karina’s called for salt significantly and omitted the millet flour and xanthan gum all together.  

A real gamble?  Yep!  This time in paid off nicely.  I am so happy with the resulting bread (nothing like English Muffin texture or taste) that I am simply calling it Happy Bread.

Ingredients:
  • 1 cup sorghum flour 
  • 1/2 cup potato starch (not potato flour)
  • 1/2 cup tapioca starch
  • 1/2 cup A.P. wheat flour
  • 2 Tablespoons ground flax seeds
  • 2 Tablespoons hi-maize natural fiber
  • 1 Tablespoon ground Chia seeds
  • 1/2 teaspoon fine sea salt
  • 1/2 cup  milk, at 110º to 115ºF.
  • 1/4 teaspoon sugar 
  • 2 1/2 teaspoons dry active yeast
  • 1/2 cup sourdough starter
  • 4 tablespoons light olive oil
  • 2 tablespoons raw, unfiltered honey 
  • 2 large organic free-range eggs
  • ? – 3/4 cup to 1 cup room temperature water – as needed to make thick batter

Instructions:

Place first 8 ingredients into the bowl of a stand mixer and whisk until well mixed.

Combine warm milk & sugar in an at least 2 cup size measuring cup.  Sprinkle yeast on top and let sit until it starts to bubble.

In another small bowl, combine oil, honey, and eggs and lightly beat.  Add to dry ingredients.

Add sourdough starter to yeast mixture, then add to large bowl.  Let the mixer run with dough hook, scraping down sides several times, and adding tepid water to achieve a sticky batter.

Pour batter into pans that have been greased (I used ghee) and lightly dusted with cornmeal.  Do not fill pans beyond the half way mark.  Sprinkle tops with a little more cornmeal.

Place pans in a warm place to rise.  Check in 15 minutes to see if the batter has doubled.

Bake in a pre-heated 350ºF oven for 20 to 25 minutes if in small pans.  I used my KAF sandwich bun pan, and put the extra batter into a tiny, 3″ x 6″, loaf pan.  In the future, I think I would use all loaf pans.  It makes better bread slices than sandwich buns given its tender crumb.

 

 

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Parsnip Rice Purée

Parsnip Rice Purée

This blog has suffered since I entered the world of IBS support groups on FaceBook.  Now I am going to turn that around by using the “Tasty Tuesday” posting on Dr. Barbara Bolen’s Freedom From IBS to write up a recipe for both locations.

Fall makes me think root vegetables.

Parsnip Rice Purée

  • 2 large parsnips (12 – 14 ounces), peeled, sliced & dicedimage
  • 2 – 3 TBs unsalted butter
  • 1/4 tsp fresh grated ginger
  • 2 fresh sage leaves, chopped
  • 1 tsp dried chives
  • 1/4 Cup arborio rice **
  • 2 Cups chicken stock
  • salt to taste (I used 1/2 tsp as the butter & stock were not salted)

Melt butter in a heavy bottomed sauce pan.  Add grated ginger, sage, and chives. Stir and sauté for about a minute.  Add the diced parsnips, and stir until they are well coated with the butter mixture.  Cover the pot and let the parsnips get slightly toasted, stirring occasionally.  Add the rice, stir, then add the chicken stock.  Cover and allow to simmer gently for 20 – 25 minutes.  Due to the starchyness of the rice it is important to keep the heat low and to scrape bottom of pan ever few minutes to avoid scorching.

Check doneness by tasting a piece of the diced parsnip.  Purée using a stick immersion blender, or by pouring everything into a food processor or blender.

Yields 4 – 5 servings.

**The rice I used had been ground in a food processor, and also a coffee grinder.  It was an experiment when I ran out of rice flour.  It is not satisfactory for baking so I am using it up as a thickener and in recipes like this one.

Antipasto Skewers

Antipasto Skewers

Kate Scarlata posted some beautiful Low FODMAP Antipasto Skewers back on JUNE 9, 2016  (click  on date for the recipe.)  I made my own version, omitting the peperoncini that Kate used.  Mine looked pretty good as part of an afternoon buffet.  I used a tiny melon baller to make the little mozzarella balls from a large fresh mozzarella ball.

IMG_8947

 

Simple Meals

Here are two examples of simple meals in a bowl.

First, a hot option, turkey burger, small portion green beans (10 max for low FODMAP) with red quinoa.  I have fallen in love with Alter Eco Organic Red Heirloom Quinoa.  You try new grain options when you can no longer automatically grab a slice or two of whole wheat bread.  I found unseasoned turkey patties at my local Hannaford’s.  They also had season ones, which contained a lot more sodium plus onion & garlic — so read those labels.

Second, a cold option, salmon, a few sliced black olives, with some romaine lettuce and chives (not more than a cup of greens) sprinkled with a little olive oil and balsamic vinegar.  I likely ate a few rice crackers or corn chips with the salad.

Eating low FODMAP does mean small portions, especially of veggies.  We have been told over and over to increase the amount of vegetables we eat, after all most have very few calories, but for me limiting the vegetable portion size is proving very important to feeling better.

Grocery Store Crunchy

Grocery Store Crunchy

Two new low FODMAP safe chips that I found at my local Hannaford’s. The Spinach & Kale chips have only 70mg of sodium in a 28g – 10 chip serving, and 2g each of fiber and protein, plus 60% of Vit. K.  The Sub Lime chips have 65mg of sodium in a 28g serving, and the same fiber and protein has the Better Chip. (The Late July company is reworking their website so I am not including a link.)

Crazy Cheeseburger Bake

Crazy Cheeseburger Bake

I was inspired by  the Impossible Cheeseburger Pie recipe from Bob’s Red Mill website.  I removed the onion to make it low FODMAP friendly and added some herbs and chicken stock to give my version flavor.  Instead of baking in a pie plate, I opted for 4 small casserole dishes.  That made 4 very hearty portions, I might divide the recipe into 6 more modest portions next time.

Crazy Cheeseburger Bake

  • 16 – 18 oz Grass Fed Lean Ground Beef
  • 1/4 tsp Dried Oregano
  • 1 tsp Freeze-Dried Chives
  • 3 TBs Basil/Spinach nut-free “pesto” — optional
  • 3/4 cup Gluten-Free Bisquick Mix
  • 1 +1/4 cup Unsalted Chicken Stock (or water)
  • 1/4 cup  Lactaid Fat-Free Milk
  • 3 large Organic Egg
  • 1 Tomato, sliced and quartered
  • 1/2 cup Sharp Light Shredded Cheddar Cheese
  • 1/2 cup Low Moisture Part Skim Mozzarella Shredded Cheese
  1. Preheat oven to 400ºF.  Lightly grease individual sized baking dish and set aside.
  2. Mix the two cheeses in a small bowl and set aside.
  3. Place oregano and chives in a large frying pan.  Add beef, brown, drain (if necessary) and divide the meat mixture between the prepared baking dishes.  Add a heaping teaspoon of basil/spinach pesto to each dish and mix into meat if desired. [The basil/spinach pesto I used is the same as I make for my little pizzas.  I just happened to have an excess sitting in my fridge.  I think it was a good addition.]
  4. Blend stock (or water), milk, eggs, and biscuit mix in a food processor on high until smooth.  Pour batter over hamburger.
  5. Bake for 25 minutes.  Remove dishes from oven and  top with sliced tomatoes and cheese.  If you will be eating some portions at a later time they may be left to cool and refrigerate at this point.  Return the portions you will be serving to the hot oven for 5 to 8 more minutes.  If you like your cheese toasty you might wish to broil for a minute or two, watching closely.

When reheating stored portions, place covered casseroles in a 350ºF oven for 20 to 30 minutes, then uncover and broil for a minute or two, until cheese reaches the desired color.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 445
% Daily Value *
Total Fat 17 g 26 %
Saturated Fat 4 g 21 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 254 mg 85 %
Sodium 568 mg 24 %
Potassium 168 mg 5 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 1 g 4 %
Sugars 4 g
Protein 48 g 96 %
Vitamin A 26 %
Vitamin C 11 %
Calcium 28 %
Iron 44 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

‘pesto’

IMG_8118

  • ½ ounce fresh basil
  • ½ ounce fresh spinach leaves
  • 1 ounce fresh chives
  • 2 TBs grated Parmesan cheese
  • 1 TB olive oil