The following IBS-friendly recipes for this season, taken from The Food Intolerance Bible, feature a selection of quick and easy dishes which are all gluten free and wheat free, and some that are also lactose free or sugar free, which are indicated by symbols at the top of each recipe.
Winter RecipesBeef Casserole with Celeriac Croutons
In this casserole, carrot juice and pumpkin puree are used instead of the usual combination of wine and tomato puree. It is still a rich and warming stew and is further enhanced by the subtlety of the celeriac.
Serves 6
Ingredients
Casserole
- 1kg/ 2lb 4oz organic shin of beef, trimmed weight, chopped into cubes
- 4 heaped tablespoons organic rice flour seasoned with freshly ground black pepper and sea salt (optional)
- 3 tablespoons organic cold pressed extra virgin olive oil
- 250ml/1 cup organic carrot juice
- 500ml/2 cups strong allergy-free vegetable or beef stock (bouillon)
- 2 large organic onions, finely sliced
- 2 large organic carrots, chopped
- 3 organic bay leaves
- 2 teaspoons fresh or dried organic rosemary
- 2 large organic garlic cloves, crushed
- 2 tablespoons finely chopped fresh organic parsley to serve
Celeriac Croutons
- 1 large organic celeriac, peeled, trimmed and cut into uniform bite-size cubes
- 1 teaspoon organic fresh or dried thyme leaves
- Cold pressed organic sunflower oil
Preheat oven to 180°C/350°F/Gas Mark 4.
Toss the beef in the seasoned flour. Heat 2 tablespoons of the olive oil in a large heatproof casserole; add the beef and sauté until slightly browned. Stir in the carrot juice and stock and set aside. Sauté the onions in the remaining tablespoon of olive oil for a few minutes then stir them into the casserole. Add the carrots, herbs and garlic, cover and cook in the oven for about 1 ¼ hours or until the meat is tender.
Meanwhile, cook the celeriac in boiling water until softened but not cooked through. Drain the celeriac cubes and keep to one side until you are ready to sauté them. Remove the casserole from the oven but keep the lid on.
Sauté the celeriac cubes and thyme in some oil, over medium heat, until they are golden brown all over. Drain the croutons on absorbent kitchen paper.
Remove the lid from the casserole and stir in the stew- it should be thick and glossy. Sprinkle the top with croutons and parsley and serve immediately.
Plum Crumble
You can of course combine this crumble mixture with any sort of fruit that you fancy, preferably whatever is in season.
Serves 6
Ingredients
1kg/ 2lbs 4oz sweet organic eating plums, quartered and pitted or any other prepared seasonal fruit, lightly stewed or poached in 125ml/ ½ cup filtered water
Crumble
- 55g/ 1/3 cup organic millet flour
- 135g/ 1 cup organic rice flour
- 85g/ 2/3 cup ground organic almonds
- 1 teaspoon ground organic cinnamon
- 115g/ 4 oz dairy-free vegetable margarine spread
- 30g/ 1/3 cup unsweetened desiccated (shredded) organic coconut
Preheat the oven to 200°C/400°F/Gas Mark 6.
Put the stewed or poached plums in an ovenproof serving dish and level off. Sprinkle with a little filtered water if there is very little juice.
Make the crumble by mixing the millet and rice flour, ground almonds, cinnamon, margarine and coconut together in a bowl. Rub the mixture lightly between your fingertips until you have fine crumbs and then spoon the crumble over the top of the plums. Gently pat the crumble with your hand so that the top is slightly firm.
Bake the crumble in the oven for about 30 minutes or until the fruit is bubbling and the crumble is golden brown.
Turkey Escalopes in Herby Breadcrumbs
Without using eggs it is difficult to achieve a thick crust on the escalopes but by adding some lovely fresh herbs the overall effect is delicious.
Serves 4
Ingredients
- 4 Large thick organic turkey steaks, fat and skin removed
- 85g/ 3oz Orgran all-purpose allergy-free crumbs
- 1 teaspoon each finely chopped fresh organic rosemary and fresh organic thyme leaves
- Sea salt (optional) and freshly ground black pepper
- 4 tablespoons organic cold pressed extra virgin olive oil
Optional
- Finely sliced hard organic goat's cheese
First prepare the beans.
Place each steak between 2 sheets of damp greaseproof (wax) paper or clingfilm (plastic food wrap) and beat with a rolling pin or mallet until thin and evenly flattened. Mix the crumbs with the rosemary and thyme, and season with salt (optional) and pepper. Dip each escalope in a bowl of cold filtered water and then coat with as many breadcrumbs and possible.
Heat half the oil in a non-stick frying pan (skillet), add two escalopes at a time and sauté over medium heat for about 3 minutes on each side until golden, crispy and cooked through. Place the cooked escalopes on some thick kitchen paper and keep warm while you cook the remaining escalopes in the rest of the oil. Drain the last batch on more kitchen paper and serve immediately. Alternatively, place some thin slices of cheese on top of each escalope, grill (broil) until melted and serve immediately.
Minestrone Soup
This traditional Italian soup has come back into fashion over the last few years thanks to the chefs at various restaurants. You can make it with any leftover vegetables or pastas, which makes it cheap and versatile.
Serves 6
Ingredients
- 115g/ 1 cup organic cannelloni beans, soaked overnight in cold water, drained and cooked in fresh water for about 1hr or according to instructions on the packet or use 2 x 225g/ 9oz cans sugar-free organic cooked beans, rinsed.
- 2 tablespoons organic cold pressed extra virgin olive oil and a little extra for drizzling.
- 2 medium-sized organic carrots, finely chopped.
- 1 large organic red onion, finely chopped.
- 3 sticks organic celery, finely chopped.
- 2-3 large organic garlic cloves, finely chopped.
- 155g/ 5 ½ oz fresh organic spring greens, tough stalks discarded, leaves finely shredded.
- 1.5 litre/6 cups allergy-free strong vegetable stock (bouillon).
- A few sprigs fresh organic thyme.
- About 8 large organic sage leaves, shredded.
- A good handful organic parsley, finely chopped.
- Sea salt (optional) and freshly ground black pepper.
- A pinch of organic ground cloves.
- 100g/ 3 ½ oz cooked allergy-free pasta (penne, farfalle, macaroni etc.)
Optional
- Freshly grated hard organic goat's cheese to serve.
First prepare the beans.
Heat the oil in a large pan, add the carrots, onion and celery and cook gently until softened.
Add the cooked, drained and rinsed cannelloni beans, garlic and spring greens and cook for a couple of minutes. Stir in the stock (bouillon), thyme leaves, sage, parsley, seasoning and cloves, bring to the boil and simmer for about 20 minutes or until all the vegetables are tender.
Stir in the cooked pasta, adjust the seasoning and serve sprinkled with the grated cheese, if using.
Symbols
The symbols shown below are used throughout the recipes to enable you to judge their suitability. All the recipes are gluten free and therefore wheat free, so a wheatfree symbol is not included. Goat's products feature in a number of recipes but for most of these you can easily substitute rice or other suitable milks, cheeses or yogurts if you wish.
GF = Gluten free (which is wheat free) LF = Lactose free (which is dairy free)
GO = Contains goat's productsV = Vegetarian (suitable for vegetarians but not vegans)SF = Sugar freeSOF = Soya freeYF = Yeast freeNF = Nightshade free - i.e. no potatoes, tomatoes, aubergine (eggplant),sweet peppers (bell peppers),chillies, blackcurrantsEF = Egg freeThe best way to identify if you have any intolerance to certain foods is to keep a diary for a number of weeks to record the different foods you eat and monitor the effect of these foods on your symptoms. Your diet can then be modified to help keep your symptoms under control. It is advisable that you seek advice from a healthcare professional before making significant changes to your diet.
Spring Recipes
Autumn Recipes
Summer Recipes
