Quick and easy meals on the FAILSAFE or RPAH elimination diets that will quickly become your go to meals. Just have the needed sauces on hand, if required, and away you go!
As a quick recap: the RPAH elimination diet eliminates salicylates, amines, glutamates and certain food additives from the diet, and challenges to identify if these are causing food symptoms. FAILSAFE is the strict level of the RPAH elimination diet.
JOIN THE COMMUNITY: BRAND NEW Dietitian led Facebook group: Amines, Salicylates and Glutamates: The Food Intolerance Dietitian for great information and community support.
1. CHICKEN SCHNITZEL + FAILSAFE VEGETABLES
FAILSAFE, Gluten Free, Dairy Free, Soy Free + Low FODMAPs
Chicken schnitzel is a great meal for many reasons!
Quick and easy to make which is always good in my books
A low FODMAP option depending on the crumbs chosen
The crumbing reduces the risk of the chicken being browned as the crumbs are browned instead which minimises amine development
LOW AMINE NOTES
Just make sure the chicken is fresh, within 2 weeks of slaughter date for minimal amines. Use on the day bought or freeze for 3-4 weeks (some do better with 3 weeks). Quickly defrost using a microwave or submerging small portions in warm water. Keeping those amines low!
Reduce browning, although the crumbing will help reduce browning (see above)
LOW FODMAP NOTES
Choose low FODMAP bread crumbs (Casalare brown rice crumbs or Orgran rice | quinoa | buckwheat bread crumbs or crumb using Gluten Free Special K).
Choose low FODMAP failsafe veggies such as green beans, potato mash and if moderate salicylate tolerated some carrots
2. STIR FRY
FAILSAFE, Gluten Free, Dairy Free, Soy Free + can be easily modified for low FODMAPs
If you have the stir fry sauce ready made then this meal can be whipped up in minutes.
METHOD:
Stir fry sliced leek + spring onion + red cabbage + cut green beans + swede match sticks and rice noodles (pre soaked quickly in boiling water to soften). Use failsafe oil such as rice bran oil. Add the magic sauce and away you go! Add chicken or red meat strips and lightly brown. An easy and delish meal.
STIR FRY SAUCE
The stir fry sauce is the infamous "MAGIC SAUCE" and is very, very yummy.
A great sauce to have premade and even frozen for use as it can be used in so many different ways- my favourite being a dipping sauce with rice paper rolls (more on that in another blog).
METHOD: Combine ½ cup golden syrup, ¼ cup gin or vodka, ¼ cup syrup reserved from tinned pears (can use less), 2 tsp carob syrup (The Carob Kitchen Australia) or 1 tsp carob powder mixed with 2 tsp boiling water, 1 tsp tapioca starch. Refrigerate for 3-4 days.
Credit: Failsafe Foodie
LOW FODMAP NOTES
STIRFRY: Leek/ spring onions: green tips only
SAUCE: Golden syrup is low FODMAPs at a max of 1/2 TBSP so based on 8 TBSP per ½ cup have a max of 1/16th of the sauce per sitting.Alternatively dilute the maple syrup with rice malt syrup and can have more accordingly.
Pear syrup will contain FODMAPs so could replace with 1/4 cup water + 1 tsp brown sugar or use less and check individual tolerance
1 tsp carob powder is low FODMAPs and 1-2 tsp is in the whole sauce so minimal amounts per serve
3. SHEPHERD'S PIE
FAILSAFE, Gluten free, dairy free, soy free + easily adapt for low FODMAPs
Shepherd's pie is a great hearty meal based on using low chemical ingredients to make the mince with option of mixing a white sauce through it and topping with mashed potato. Serve with low chemical/failsafe vegetables such as brussels sprouts and green beans.
Mixing swede into the mashed potato is a good way of sneaking some swede into the diet.
MINCE:
Sautee sliced leek and spring onions in rice bran oil (or other low chemical oil) and 1-2 cloves of crushed garlic and add any other low chemical vegetables you may want to hide in the mince such as shredded cabbage or Brussel's sprouts.
Add the fresh mince and very lightly cook but soon after add a small amount of water to poach the rest of the meat to minimise amines.
Add grated swede if desired and for a taste boost some pre-made "Nomato Sauce" a tomato sauce substitute. Can also add 1/2 400g can tinned rinsed and drained lentils to extend the meat and add a lovely texture.
Cook until 3/4 cooked (can continue to cook in the oven).
POTATO TOPPING:
Peel and boil around 5 medium potatoes and mash using Nuttlex Original and tolerated milk. Optional: substitute 1-2 potatoes with swede.
SHEPHERD'S PIE:
Place mince in an oven proof dish and top with mashed potato. Top with a white sauce (make a roux from Nuttelex Original + tapioca flour over heat add tolerated milk white stirring to achieve a thickish sauce) or if dairy allowed can top with low preservative/sorbate cream cheese such as Philadelphia cream cheese (check no sorbate).
NOMATO SAUCE: Credit: adapted from 'Cooking with Oscar'
Combine the following and heat on medium until vegetables soft: 1 can red/kidney beans (drained + rinsed), 3-4 cloves garlic (minced), 2 large pear halves, 2 tsp rice bran oil, 1 tsp citric acid, 1/4 cup brown sugar, 1 stick celery (roughly chopped), 4 spring onions (chopped), 1/2 cup water.
LOW SALICYLATE + AMINE NOTES
MINCE: fresh as possible, length of cooking (light fry + oven) max one hour.
POTATO TOPPING: white flesh for low salicylates such as Kestrel, Coliban, Sebago.
SAUCE: pear halves in syrup not juice (if tinned) or fresh: just ripe & no skin
LOW FODMAP NOTES
MINCE: spring onions/leeks: green tips, homemade garlic infused rice bran oil
POTATO TOPPING: Leek/ spring onions: green tips only, use low FODMAP added veggies, tinned and rinsed tinned lentils max 1/2 cup per person to be low FODMAPs
SAUCE: not suitable as red kidney beans are high FODMAPs at 1/4 cup
WRAP UP
Having some quick and easy safe meals up your sleeve is useful while you are finding your feet on the salicylate, amine, glutamate and low food additive diet.
To make this easier having the sauces premade in the fridge or frozen into ice-cube trays can help keep you ahead of the game!
The sauce recipes are a result of FAILSAFERS who have used their expertise and culinary skills to make something tasty from a repertoire of limited ingredients.
Updated 18/07/18
REFERENCES
RPAH elimination diet handbook: with food and shopping guide. Anne Swain, Velencia Soutter, Robert Loblay, 2011 (revised edition).
Monash University low FODMAP app. Version 2.0.9. Accessed 18/07/2018.