OATY BREAKFAST BUNS - GF, LOW FODMAP

Oaty breakfast bun with pecan

I follow a low fodmap diet because I have fibromyalgia so eating out is tricky, but eating at home is manageable. I did The Happy Pear's Happy Gut online cookery course last year and got some great new low fodmap recipes from it. This is one of my favourites.

I normally make these with blueberries but substituted grated carrot today for a change. I eat one for breakfast with an Alpro Coconut 'yogurt' and a sprinkle of mixed seeds.

INGREDIENTS

1 TBLSP GROUND FLAX SEED

3 TBLSP WATER

90G PORRIDGE OATS

70G GROUND ALMONDS

½ TSP BAKING POWDER

½ TSP BREAD SODA

75 ML VEG OIL

75 ML MAPLE SYRUP

1 TSP VANILLA ESSENCE

100G RASPS OR BLUEBERRIES or 1 GRATED CARROT

PECANS FOR DECORATION (OPTIONAL)

METHOD

·         Pre heat oven to 180c

·         Line a bun tray (makes 9 small or 6 large)

·         Make up the flax egg with the water

·         Grate the carrot finely (if using)

·         Mix the dry ingredients together

·         Mix in the wet ingredients

·         Mix in the berries or carrots

·         Plop mixture into bun cases

·         Decorate with pecans (or flaked almonds)

·         Bake for 20 to 25 minutes

CARROT AND CUMIN SALAD

Carrot and Cumin Salad, at our July picnic in Glasson - Bean Salad recipe soon!

Where has the summer gone? I promised salad recipes!

After a week in the States, followed by my 97 year old Granny-in-law's funeral (and so days and days away from home) my good eating habits have gone out the window. But I am back on track this week and doing my best to return to eating salads every day.

I had a rocket, pepper and avocado salad for lunch today, accompanied by this lovely lemony carrot and cumin salad. It's best made a few hours ahead so that the flavours can marinade nicely. This recipe serves two people.

INGREDIENTS
2 large carrots, finely grated
juice of half a lemon
1 tablespoon pumpkin seeds
1 tablespoon sultanas or raisins
half teaspoon of ground cumin
quarter teaspoon of ground coriander
1 teaspoon rape or olive oil
half teaspoon of honey
pinch salt and pepper

METHOD
Mix the carrots, seeds and raisins in a bowl
In a jug, mix the lemon juice, oil, spices, honey salt and pepper
Pour the marinade into the carrot mix, stir well, cover and leave for a few hours or overnight.

CARROT & WALNUT MEMORY MUFFINS

Muffins, buns. Buns muffins. These are really buns, but buns generally are not stuffed with carrots and walnuts so I am calling them muffins. Whatever you want to call them, use a bun tray and normal bun cases for baking.

These are dense and spicy. Very tasty.

And I have handily worked out the calorie content of each muffin: 137 calories and 7 grams of fat. So, not bad compared to your average shop bought bun or cereal bar. And walnuts combat memory loss. What's not to love??!!

INGREDIENTS

150g spelt flour
1 tsp baking powder
50g light muscovado sugar
40g chopped walnuts
1 large carrot finely grated
50g sultanas
½ tsp vanilla essence
45ml (3 tblsps) rapeseed oil
1 egg, beaten
1 tsp nutmeg
2 tsps cinnamon
60ml soya milk

METHOD

• Pre heat oven to 200°C
• Line the bun tin with bun cases
• Grate the carrot
• Mix the dry ingredients in a bowl
• Add the sultanas and walnuts
• Beat the egg in a bowl, with the milk and vanilla essence
• Mix in the grated carrots to the eggy mixture
• Mix in the oil
• Add this mix to the dry ingredients and combine well
• Divide the mix into the 12 bun cases (using two teaspoons!)
• Bake for 25 minutes

HANGOVER SOUP

It's New Year's Day (happy new year!) so hangover soup is the order of the day. My hangover is of the prosecco-red wine-beer variety. Cringe.

This soup is vegan, chunky, and full of red and orangey goodness. And it will bring you back if you are too far gone. I feel half human after a hot shower and a bowl of this.

THE GOODS

3 large carrots, chopped
100 g red lentils
1 large onion
1 yellow pepper, chopped
tin chopped tomatoes
1.7 litre boiled water
2 veg stock cubes
half tsp salt
a grind of black pepper
a handful of wholemeal pasta

THE WAY

Chop the onion and fry off in a little oil in a big pot
Add the chopped pepper and fry a little more
Pour in the chopped tomatoes and boiling water
Add the lentils and carrots
Toss in salt, a grind of pepper and the stock cubes (crumbled)
Bring to the boil, then turn down heat and simmer for twenty minutes
Add the pasta, bring to the boil, then turn down heat and simmer for ten minutes
Serve on its own or with your favourite bread. Num num.