• franceswalker@thefoodinto

FAILSAFE low chemical Xmas foods INSPO


Gluten free and dairy free angels

The challenge is to provide tasty Xmas food while keeping the salicylates, amines and glutamates low. Made trickier if also avoiding dairy, soy and wheat/gluten and maybe even going low FODMAP! Check out some of the following ideas for some XMAS INSPO!


ROAST MEAT + ROAST VEGGIES


While turkey is high in amines, roast chicken, lamb or beef are great substitutes.

Just use the following tips to keep the amines low:

  • Use fresh lamb or chicken: freeze and quickly defrost before using or pick up fresh on the day

  • Try and keep cooking time to a minimum

  • Try not to over brown

  • Can cook with skin on the chicken but remove before eating

  • Cook on a rack so not sitting in meat juices (= amines)

  • Roast veggies on a seperate tray and brush with low chemical oil (eg rice bran) and can add some cloves of garlic to roast for a flavour boost

  • For low FODMAP: use home made garlic infused oil instead of garlic

Check out this recipe for a roast chicken using an oven bag followed by a great Xmas dessert: click here (Credit: Gluten Free Nutrition)

  • Low salicylate roast veg: roast potato (white fleshed, peeled) + roast swede (peeled) + roast Brussel sprouts. Note roast swede tastes a bit like parsnip.

  • Moderate salicylate roast veg: roast beetroot + roast parsnip + roast carrot (all peeled).

Roast beetroot by peeling, cutting up and wrapping in alfoil , drizzle with oil and fully enclose.


Team up with some steamed green beans, and if moderate salicylates allowed some sautéed asparagus, zucchini (peeled), and peas (peas contain moderate glutamates).


Make a potato bake using home made chicken or vegetable stock + oat milk (if gluten tolerated) or rice milk + leek + salt + Organ egg replacer (if egg not tolerated). Click here for recipe but replace the onions with leek, and the seasoning with salt.


Low FODMAPs note: keep Brussel sprouts to a maximum of 2, fresh beetroot to 2 thin slices (20g), zucchini to 1/3 cup, green peas to 1 TBSP, use leek green tips only and avoid asparagus.


Roasted Brussel Sprouts (adapted from Food Network)

  • Preheat oven to 200 deg C

  • Cut of the brown ends from the Brussel sprouts

  • Mix in a bowl of rice bran oil and Himalayan pink salt/ normal salt

  • Place on a lined tray and roast for 35-40 minutes until crisp on the outside and tender on the inside

  • Shake the tray from time to time to brown the sprouts evenly

  • Serve immediately

  • Low FODMAP: keep to 2 sprouts per serve

Gravy


Commercial gravy is not recommended, as meat juices are high in amines. Instead make a leek sauce: click here (Credit: Cooking for Oscar). For low FODMAP just use green tips of the leeks.


Alternatively make a leek white sauce using Nuttelex Original and gluten free cornflour (eg White Wings) to make a roux and slowly adding some tolerated milk, stirring while cooking over a medium stove. Make it low FODMAPs by only using the green tips of the leeks.


Christmas Chicken Roll: DF, SF, GF (Credit: Failsafe Foodie)


Click here for recipe. Recipe is dairy free & soy free and can be gluten free depending on which bread crumbs are used.

  • Includes pear and raw cashews in the stuffing

  • For the crumbs can use Casalare rice crumbs or Organ crispi rice/ quinoa/ buckwheat bread crumbs if gluten free or crumb tolerated bread

  • Shallots mean spring onions (ie has a skinny white bulb, not the onion looking white bulb)

  • Low FODMAP: uses spring onion green tips, omit pear, raw cashews are low FODMAP for 4-5.

Yorkshire Pudding (Credit: Real Meals): includes dairy, wheat and eggs.


Click here for recipe. For gluten free could try GF flour and for dairy free use tolerated milk. This also makes it low FODMAP. Win!


CHRISTMAS SALADS


Pear & Quinoa Salad with Maple Dressing: DF, SF, GF

  • Click here for recipe.

  • The red quinoa gives it a very festive look!

  • Recipe is not suitable for the low FODMAP diet.

Wombok Salad + Salad Dressing: DF, SF. GF

  • Click here for recipe (Credit: Gluten Free Nutrition)

  • Includes 4 bean mix

  • Shallots refers to spring onions

  • Instead of dressing could use homemade low chemical chive mayonnaise (contains egg)

  • Not suitable for the low FODMAP diet.

Coleslaw: DF, SF, GF, moderate salicylates, low FODMAP

  • Grate 4 large peeled carrots, 1 head cabbage (1/2 head red and 1/2 head green but not savoy) shredded, handgun green tips spring onions, sliced

  • Mix through with low chemical chive mayonnaise (contains egg).

Potato Salad: DF, SF, GF

  • Use white fleshed potatoes, home made mayonnaise, with sliced spring onions

  • Also add sliced egg if egg tolerated

  • Low FODMAP: use only green tips of the spring onions.


XMAS DESSERTS & TREATS: contain dairy and/or wheat


Salted Caramel Fudge

  • For the microwave version: click here (Credit: Bake Play Smile)

  • For the Thermomix version: click here (Credit: Recipe Community)

  • For low FODMAPs and lactose free, use lactose free milk.

Pear Mince Pies (contains wheat, dairy & egg)

  • For recipe: click here (Credit: Domestic Diva)

  • Not suitable for the low FODMAP diet.

3 Ingredient Shortbread (contains butter and flour)

  • For regular and Thermomix recipe: click here (Credit: Create Make Bake)

  • For low FODMAPs use low FODMAP flour or GF flour

  • For dairy free use Nuttelex Original.

Honeycomb Cheesecake (contains butter, cream, wheat)

  • For recipe: click here (Credit: Domestic Diva Unleashed)

  • Honeycomb from glucose (not honey): can buy from Allergy Train/Hoper HQ

  • Not suitable for low FODMAPs unless make own low FODMAP biscuit base, and lactose free Philly cheese.


XMAS DESSERTS & TREATS: DF, SF, GF


Ginger Cookies without Ginger

  • For recipe: click here (Credit: Kersten's Kitchen)

  • Suitable for the low FODMAP diet.

Carob Mousse: contains eggs

  • For recipe: click here (Credit: Simply Failsafe).

  • Not suitable for the low FODMAP diet as carob powder is high in FODMAPs for > 1 heaped teaspoon.

Xmas Wreath Biscuit: contains eggs & cashews

  • For recipe: click here (Credit: Gluten Free Nutrition)

  • If sensitive to too much vanilla essence, just reduce amount used

  • Suitable for the low FODMAP diet: carob powder is high in FODMAPs for > 1 heaped teaspoon and only contains 1/8th TBSP per biscuit.

Magic Bean Cake: contains eggs, can use Nuttelex Original instead of butter

  • For recipe: click here (Credit: Real Meals)

  • Not suitable for the low FODMAP diet (uses kidney beans).


Maple Syrup and Cashew Ice Cream: egg free, contains cashews

  • For recipe: click here (Credit: Simply Failsafe)

  • Best made in an ice cream maker

  • Lofo version: omit cashews.

XMAS Style Pudding: contains egg (Credit: Sue Dengate)


  • Ingredients: 2 TBSP butter or Nuttelex Original, 1/2 cup sugar, 1 egg, 1 cup tolerated flour (self raising wheat flour or GF flour), 1/2 cup tolerated milk, 4 TBSP golden syrup

  • Cream magazine or butter with sugar, add egg and beat well

  • Add flour alternatively with milk

  • Place golden syrup on bottom of a greased bowl, pour in batter, tie brown paper or baking paper over the top and steam in a covered saucepan with 2cm water for 1 1/4 hours

  • Serve with 'not brandy sauce' or tolerated ice-cream or tolerated custard.

Not Brandy Sauce (Credit: Sue Dengate)

  • Ingredients: 4 cups cold water, 1 cup brown sugar, 4 TBSP GF cornflour (eg White Wings), 100g Nuttelex Original, 1/2 cup plain whiskey

  • Mix cold water, brown sugar and cornflour in a saucepan. Bring to the boil, stirring constantly until mixture thickens

  • Reduce heat and cook a little longer, add butter or Nuttelex Original and whiskey

  • Can make in advance.


Just a few ideas to get you started, so you can enjoy Christmas lunch or dinner without having to pay for it with symptoms (so you can enjoy Boxing Day as well!).


Joyeux Noel!


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Frances Walker

Tel. 0412 586 836

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franceswalker@thefoodintolerancedietitian.com.au

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