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 & diced
- 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.
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.
There is a bazaar taking place Saturday in town to raise funds to support local services that assist those in need. Since going on the low FODMAP diet forced me to try my hand at gluten-free baking I decide to make some gluten-free items for the baked goods table. The two recipes I chose are ones I really like a lot and the ones I thought would keep best for a couple of days plus hold up to sitting out in the summer heat.
Click here for my post on this lemon bread. I made a double batch for the sale.
Visit the Strands of My Life blog for the recipe for these Blueberry Muffins. I altered the recipe only a tiny bit. I made 1.5 times the recipe as I had 2 cups of blueberries to use, then I did not have enough sour cream on hand, so I used vanilla yogurt to make up the difference. Suzanne’s recipes are low sugar, so I upped the sweetness by sprinkling extra sugar on top prior to baking. I love the little crunch it gives these muffins. Of all the GF baking recipes I have tried these muffins are my favorite. I don’t even care for regular Blueberry Muffins but if I have to eat wheat-free these are my go to treat.
Sugar Topped Raspberry Muffins
- 2 eggs
- 1 & ¼ cup sour cream
- ⅓ cup canola oil
- 2 cups of gluten-free flour (with gum, or add 1 tsp)
- 2 tsp baking powder
- ½ cup table sugar (I use my zesty sugar)
- 1 TB Chia seeds
- ¼ tsp cardamom
- 1& ¼ cups fresh raspberries
- 12 reserved raspberries
- 2 TBs granulated maple sugar
- 1 TB table sugar
Preheat the oven to 350°F.
Mix the first 3 liquid ingredients until smooth
Whisk together flour and baking powder. Remove a couple tablespoons to toss with raspberries. Add Chia seeds and cardamom to remaining flour.
Pour liquid ingredients into dry flour mix and stir until well combined.
Add raspberries to the batter and fold gently.
Scoop batter evenly into 12 paper lined muffin cups.
Place a reserved raspberry in the center of each muffin.
Blend maple sugar and table sugar. Sprinkle over tops of muffins.
Bake for 12 to 15 minutes (Mine took a bit longer)
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.)
I was inspired by Suzanne Perazzini’s recipe for BLUEBERRY LEMON MUFFINS. Her recipe calls for sour cream and I have yet to find lactose-free sour cream in my area so I knew I would need to switch things up. I used a combination of lactose-free yogurt and milk, plus a little vinegar (on reflection I should have taken the time to juice a lemon — something I will do next time.) I also decided to add a maple sugar topping as the muffin itself is not overly sweet. For me the topping really made these muffins.
Blueberry Maple Topped Muffins
- 2 cups of my 10 Blend GF Flour, or flour of your choice
- 1/8 tsp Baking Powder
- 1 tsp Xanthan Gum (omit if contained in your flour)
- 1/2 cup “Zesty” Sugar (or white sugar & optional citrus zest)
- 6 oz. Lactose Free Low Fat Plain Yogurt
- 1/4 cup Fat Free Lactaid Milk
- 1 TBsp Vinegar, or Lemon Juice – preferred
- 4 TBsps Canola Oil
- 1 large Organic Egg
- 1 + 1/2 cups Fresh Blueberries (1 cup could do)
- 3 TBsps Maple Sugar (you could use white or brown sugar)
- a pinch of Salt
- 1/8 tsp Ground Cardamom
- Preheat the oven to 350°F.
- Measure 2 cups flour into a large bowl. Remove about 1/4 cup of flour to add to your blueberries.
- Add xanthan gum & baking powder to the remaining flour. Whisk to combine. Then add sugar and whisk again thoroughly.
- In a smaller bowl, combine your yogurt, milk, vinegar or lemon juice. Then add your oil and egg. Whisk until smooth.
- Make a well in your dry ingredients. Pour wet ingredients into the dry and fold until nearly mixed.
- Add the blueberries and continue folding until just combined.
- Scoop the batter into paper lined muffin tins, filling right to the top.
- In a small dish, mix maple sugar, salt, and cardamom for topping.
- Sprinkle topping over the batter filled muffin cups, and pat gently.
- Bake for 12 minutes.
This is the most like “normal” GF baked item I have produced to date. Will certainly make again with lemon juice.
A classic combination and perfect for springtime.
Strawberry Rhubarb Jam
- 16 ounces Strawberries, quartered
- 3 cups Rhubarb, sliced
- 1 to 1+1/3 cups White Sugar*
- 1/8 tsp pure Stevia Powder, optional — increase sugar to taste if you omit
- 1 tbsp Cornstarch
- 3 tbsp Water
Place strawberries, rhubarb, and sugar (& stevia) in a large saucepan and bring to a simmer. Stir until sugar has dissolved. In a small bowl or measuring cup, combine cornstarch and water, stirring until a smooth slurry. After the fruit has cooked for 15 to 20 minutes, add the slurry, stirring as you add it. Cook for at least another 5 minutes. Place into clean glass jars and refrigerate or freeze.
- I had some of my zesty orange sugar on hand so used that.
|Amount Per Serving
|% Daily Value *
|Total Fat 0 g
|Saturated Fat 0 g
|Monounsaturated Fat 0 g
|Polyunsaturated Fat 0 g
|Trans Fat 0 g
|Cholesterol 0 mg
|Sodium 0 mg
|Potassium 12 mg
|Total Carbohydrate 5 g
|Dietary Fiber 0 g
|Sugars 5 g
|Protein 0 g
|* 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.