Low FODMAP breakfast: vegan tofu “omelet” with sushi rice & veggies

The low FODMAP diet is one of the most restrictive I’ve ever been on…  No onion, garlic, asparagus, watermelon, avocado, apples, gluten, dairy… The list goes on and seems to follow no discernible pattern – you just have to learn what you can have and can’t.  Especially with my additional intolerance to sugars and, more recently, oats, it’s been pretty hard finding a breakfast I can actually eat without feeling awful afterwards.  I knew about this diet a couple of months ago but couldn’t bring myself to try it because of all the restrictions above & beyond paleo, low sugar and vegan which I don’t even manage most of the time as it is. But after a truly horrible past couple of days where I found out, after several bowls of granola with milk then soy milk, that I’m quite severely intolerant to both lactose and oats (urrggh) I think the sacrifice has got to be worth it now not to feel like that ever again.

This is a yummy, fluffy, slightly crispy on the edges, soft in the middle, flavoursome vegan take on an omelet. I didn’t think it tasted much like egg, but I think I liked the flavour combination  better than acrid egginess anyway. I served it with sushi rice made with stevia instead of sugar, though I now realise erythritol is probably not allowed in the FODMAP diet as a polyol. I’m still learning, and I seem ok enough after eating it… Let’s face it, it’s not going to be as bad as lactose or oats.

Anyone else having to be on this diet, hugs

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Ingredients – serves 1
250g silken tofu
1 tsp oregano
Half a sun dried tomato, chopped finely
Green parts of one scallion/green onion only, chopped finely
2 tbsp nutritional yeast
Pinch of smoked paprika
Salt to taste
Onion or garlic infused oil to fry

1. Put everything except the frying oil into a blender and puree until smooth
2. Heat frying oil in a pan then carefully pour the thick puree into it. Fry for 5-6 minutes until the edges look like they’re starting to get crispy.
3. Finish off in the grill (broiler) to set the top a little.
Serve immediately with veggies of choice and sushi rice if you like, because hey, why not. You could probably use this as a filling inside a sushi roll if you could be bothered making one.
Enjoy!

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Late night munchies – soy “chicken” omelet

This was a fast experiment at 2am that worked really well… We just threw a bunch of random ingredients we had in our cupboard and fridge together, the result I could swear tastes like chicken shish kebabs but softer, like a chicken version of the burger-omelet cross in the Arab world that is lahm w beidh (literally, minced meat and egg). Surprisingly delicious, especially given the seasoning we used… But I can’t pretend to get all sophisticated and tell you to use something seemingly of better quality because I know it just won’t work the same.  If you can get over your initial reaction to what I’m going to say, make this and you won’t regret it.

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It’s 2am, I really can’t be doing better photos right now (sorry)

Ingredients – serves 1-2
3/4 cup unflavoured dry soy mince (we used neal’s yard)
1 tsp olive oil
1 tbsp dark soy sauce (we used Chinese)
3 tbsp crispy onion pieces (we used Top Taste)
1-2 sprigs fresh thyme, chopped
1 packet chicken flavoured seasoning taken from instant noodles (don’t judge me, it works … We used koka brand which is actually vegetarian)
6 tbsp egg whites (3 egg whites) or 2 whole eggs, beaten

1. Put soy mince, soy sauce, onion, thyme and seasoning in a large bowl.
2. Slowly add a stream of boiling water to the mince mix and stir gently, until it’s all fluffy and the liquid is absorbed – should puff up to be about 2 cups. Add only as much water as you need to rehydrate, stop when you see more than a tablespoon or so of liquid at the bottom of the bowl which doesn’t get soaked up on stirring.
3. Heat oil in a pan, then add mince mix. Pour egg on top then fry on medium high until set, covering the pan to help the top cook with steam, flipping once the top is just set using a spatula, to allow both sides to brown a little.
4. Serve immediately, and marvel at how something so amazing could be made using a packet of instant noodle flavouring.
Enjoy!

Superhealthy green omelet

This was our lunch for today. Another superfast dish (literally 5 minutes), low in fat, low in carbs, high in protein, bursting full of iron and vitamins from all those leafy greens… Great with flat bread, or just on its own. You can truly eat as much as you like of this meal without feeling any guilt at all… In fact, you should feel very proud of yourself for how good you’ve been 🙂

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Here it is coming out of the grill… Yum 🙂

Ingredients – serves 2
1 tbsp olive oil
1/4 small leek (or 2 spring onions /scallions) , sliced finely
150g fresh baby spinach
1 tbsp chopped fresh coriander, or herbs of choice
200ml pourable egg whites, or 4 whole eggs, beaten
Grated extra mature cheddar or other Paleo-friendly hard cheese such as parmesan
Sea salt to taste

1. Preheat the grill /broiler to high. In a large saucepan, heat the oil on high heat (on the hob, not under the grill!)
2. Fry the leeks/ onions for a few minutes until soft, like so

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3. Add the spinach. It will seem like a lot but trust me.

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4. Fry the spinach, using the spatula to ensure every leaf sees the heat. The spinach will wilt down significantly, until you get something that looks like this:

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5. Add the chopped herbs and toss for one more minute, then pour the egg over the top

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The bottom will set immediately (your heat should still be on high), leaving the top wobbly. Turn off the hob.
6. Grate the cheese over the omelet, then transfer to the grill to finish cooking. Watch it closely, and remove from the grill as soon as the cheese has melted and the egg is set.
Serve immediately. Enjoy!

Paleo breakfast muffin with white omelet & aloe vera juice

Breakfasts are back, and with a vengeance! I’ve made a decision to eat less rubbish, but my weak point has always been bread… There’s nothing more delicious to me than warm, fresh bread wth butter on top. I could eat that for any meal (in fact for a few nights last week I did – for dinner) so the thought of going fully grain free just left me feeling deprived until last night, when I happened upon the best recipe in the universe… 90 second (win) paleo (double win) muffin like bread- I could hardly contain my excitement! I made it instantly, and it was so good I couldn’t even bring myself to snap it for you before eating it all….. This really does change everything. For the first time I feel I could go grain free realistically, sustainably. Yay! I mean, just look at it *drool*

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I also wanted to share a new find with you, there has been a lot of interest around aloe vera juice and supplements for health purposes recently – but I’ve always been put off by the number of chemical sounding things in them, and the ridiculous price. Til my local Asian supermarket (m&t for those who know it) started bringing this stuff in… Pure, virgin Aloe vera juice with just turmeric added and 0.2% of something else (which I think I can live with). It doesn’t have a bitter taste at all as some people have complained of with other aloe products, and at £3.95 for about half a litre it’s just a fraction of the price of anything else I’ve seen. I’m drinking it this morning just in water, and the taste isn’t bad, in fact there isnt much to taste. In fruit juice you can hardly taste it at all, apart from the fun little floating jelly bits 🙂

Here are the details:

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Ingredients – serves 1

Paleo bread recipe taken from paleo magazine

1/3 cup ground almonds
1 tablespoon ground flax seed, chia seeds or coconut flour
Pinch of salt
1 egg, beaten, or 3tbsp pourable egg white
1/2 tsp baking powder (grain free if you like)
2 1/2 tbsp oil of choice, melted if solid (coconut, olive, ghee, sunflower…)

2 eggs or 1/3 cup pourable egg whites for the omelet, plus a little oil for frying

1. Mix all of the bread ingredients together to form a thick but fluid batter
2. Pour into a greased mug and microwave on high for 90s
3. Leave the bread in the mug while you make the omelet.
4. Heat the oil in a pan and add the beaten eggs or whites when its (very) hot. Use a heatproof Spatula to push the cooked egg on the base of the pan to one side, then tilt the pan so the raw egg runs off the top and onto the newly cleared area of the pan. Keep doing this until the egg is 90 percent cooked and just wobbly on top, then take it off the heat. Roll it up loosely using the spatula with the wobbly part inside, which allows it to keep cooking on the residual heat. Salt to taste then serve with the muffin, which you can remove from the mug and slice.
Enjoy!

Spicy bean and carrot omelet

a savoury, spicy cheese topped omelet with beans and grated carrot, which we served with a side of sweet & savoury tomatoes & roast parsnips.  guilt-free and satisfying.  A last minute dinner
that was hot, tasty, healthy and just worked, hurrah!

rating – 5*

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Ingredients- serves 2

1/4 small onion
1/2 cup finely grated carrot (or carrot pulp after juicing)
1/2 cup boiled or canned kidney beans or other beans of choice, drained
250ml egg whites (or 4 large whole eggs)
1/2 tsp Chinese 5 spice powder
3 tbsp dark soy sauce
1/2 tsp smoked paprika powder
pinch garlic powder
generous pinch salt
generous serving of half-fat grated mature cheddar to top (optional)

1. Turn on the grill to preheat.  Fry the onion in a little olive oil in a large frying pan until soft.
2. Add the carrot and fry until quite dry and starting to brown, reducing the juices in the carrot.  Add the beans and half mash them in the pan.
3. Add the spices, salt and soy sauce and mix well.  Fry them with the carrot for a minute or two. The mixture should be quite savoury tasting and salty – this will lessen once you add the eggs
4. add the egg whites, or if using whole eggs crack them into a bowl, beat them and add pour into the frying pan. Cook until the bottom is set and the top is wobbly, but no longer completely runny
5.  Finish off cooking the top under the grill
6.  Top with cheese and serve immediately