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low-salicylates

Apple quinoa crumble

September 16, 2018 by Kate 1 Comment

apple quinoa crumble glutenfree dairyfreeApple crumble is a delicious, warming dessert. My crumble is low in sugar, full of fibre and high in protein. The apples are packed with insoluble fibre, as I leave the skins on. The crumble topping is made with almond meal, quinoa and coconut sugar – a natural sweetener packed with nutrients.

It is gluten free, and dairy free and can be used as a topping on apple crumble muffins too….

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Filed Under: Recipes Tagged With: apple, apple muffins, crumble, dairy free, fibre, gluten free, low citric acid, low sugar, low-amines, low-glutamates, low-salicylates, protein, quinoa

chia pudding – sugar free dessert or breakfast

June 10, 2018 by Kate 2 Comments

chia pudding dessert breakfast soluble fibre sugar free glutenfree dairyfreeIf you sit a bit long on the loo, these chia pudding treats are for you!

Chia seeds have a huge amount of soluble fibre – when mixed with liquid, they form a jelly-like consistency, which helps to form healthy stools. Soluble fibre also binds toxins and cholesterol and helps to excrete them from your body. …

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Filed Under: Intolerance, Recipes Tagged With: dairyfree, food-intolerance, glutenfree, grainfree, healthy recipe, low-amines, low-glutamates, low-salicylates, recipe, soluble fibre, sugarfree

Easy Baking – Banana Bread **or apple crumble** Muffins

October 5, 2017 by Kate 1 Comment

I am all for baking! I absolutely love baking… and, let’s be honest, eating my baking. But I no longer have any desire for high-sugar, wheat-filled, inflammatory and unhealthy muffins and cakes! No thank you! Gluten-free whole-food healthy baking and treats for us now.

glutenfree dairyfree low salicylates

sugar-free sweet banana muffins

Sugar free is healthier

My intolerances led me to gluten-free baking, but it’s my desire for a healthier lifestyle that has kept me creating new and healthier treats. There is really no need to eat a lot of processed sugar, and we all know it’s not healthy. The less sugar you eat, the healthier you’ll be.

apple crumble muffins gluten free dairy free egg free

apple crumble alternative

Fruit adds sweetness and goodness

Fruit has the benefit of being the whole package – fibre, vitamins and minerals, in a perfectly sweet package. This allows the slow release of energy over time, keeping us fuller for longer, and without spikes and troughs in our blood sugar (which can lead to disease over time). Using bananas for sweetness is a perfect way to get a tasty treat without added sugar, and some B vitamins for energy, to boot! **And now, a new apple quinoa crumble version below!…

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Filed Under: Nutrition, Recipes Tagged With: baking, banana bread, banana muffins, dairy free, egg free, food-intolerance, gluten free, grain free, healthy treat, intolerance friendly, low-amines, low-salicylates, nut free, paleo, sugar free, whole food

pumpkin and basil easy brown rice risotto

April 13, 2017 by Kate 2 Comments

kts_pumpkin-risottoDeliciously flavoursome, a little sweet (from the pumpkin) and gently fragrant (from the basil). This easy risotto makes a lovely meal with grilled chicken or fish and some fresh greens. Only takes about 10 minutes to prep and throw everything in, then set and forget.

Works well with substitutions to keep the salicylates moderate. For the rest of us, it’s very sticky and rich and full of vegetable goodness….

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Filed Under: Recipes Tagged With: basil, brown rice, cows dairy free, dairy free, failsafe, gluten free, low food chemicals, low-amines, low-salicylates, pumpkin, risotto

Carob cashew bliss balls

April 4, 2017 by Kate Leave a Comment

Perfectly intolerance-friendly as is, or substitute one or all ingredients to make it how you like it

Perfectly intolerance-friendly as is, or substitute one or all ingredients to make it how you like it

These little balls of love are perfect for entertaining or just savouring on the couch after dinner. They are loved equally by kids and adults and they’re easily adapted for various intolerances.

As always, they’re gluten and dairy free and can be made with low-moderate food chemicals. If you’re ok with cacao/cocoa – then please feel free to use it, but the great thing about these bliss balls, is they taste and smell like chocolate, without the chocolate. So if you’re intolerance to amines, or theobromine, or caffeine, you can enjoy a chocolatey treat without the reaction. The cocoa butter smells just like chocolate, so the blissful hormones are triggered before you’ve even taken a bite!

Mix and match with your favourite nuts and seeds and whole food sweeteners, or make just like me, with cashews, carob and rice malt syrup, so anyone with a salicylate or amine intolerance can enjoy a delicious treat, that’s also full of goodness and nutrient-dense. Please enjoy!

…

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Filed Under: Recipes Tagged With: bliss balls, carob, cashew, low food chemicals, low-amines, low-salicylates, treat

Cashew & chickpea biccies

March 15, 2017 by Kate Leave a Comment

biccies cookies cashew chickpea

I don’t know about you, but I’m a sucker for a good biccie or cookie! They don’t even have to be that sweet, but there’s something very comforting about a crunchy or chewy little morsel of deliciousness. These biccies are soft in the middle and just a little crunchy on the outside.

However, being a nutritionist, I like my treats to be healthy and full of goodness. My self-made mission in life is to turn tasty treats into healthful and still delicious treats. When we eat what makes us happy, in the right portion sizes, include all the food groups and stay moving, we are at our most healthy. 

…

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Filed Under: Recipes Tagged With: cashew, dairy free, gluten free, low-amines, low-salicylates

elimination diet part 5 – salicylates, skin and where to from here

February 16, 2017 by Kate 2 Comments

a platter of salad is great to share - everyone can have what they can eat. just add some complex carbs and protein for a balanced meal.

a platter of salad is great to share – everyone can choose what they can eat. just add some complex carbs and protein for a balanced meal.

Finally, it’s nearing the end! We can almost say, so long elimination diet, but not yet. Not yet.

It’s a slow process getting back to health and finding the perfect diet to accommodate food intolerances with the right nutrients for you to thrive. Don’t forget that a few well chosen (prescribed) supplements can bridge the gap while your diet or health is lacking.

When we retested salicylates for Sofia, we discovered a clear connection with her eczema, especially the itchiness. So for the time being, we need to be really careful with those. We need to swap berries, onion and hidden spinach for lettuce, carrot, peeled cucumber and zucchini, pear, red delicious apples, bananas and the occasional piece of mango. Avocado is already the hardest thing to give up, but hopefully it’s just for a short time. We have salads or veggies at least twice, usually three times a day, to make sure everyone gets enough.

…

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Filed Under: food-sensitive, Intolerance Tagged With: allergens, amines, angry, chroni, chronic, egg, elimination diet, fragrance, glutamates, health, irritant, low-chemical, low-salicylates, nutritionist, salicylates, soy, toxic chemicals

Sofia’s elimination diet – part 4 – salicylates and amines

January 15, 2017 by Kate Leave a Comment

top-view-1248955_640So, to recap, an elimination diet is designed to help you discover food intolerances in a systematic and structured way. It allows you to determine exactly what foods are a problem, how much of that food triggers a reaction and what reactions occur. You can test gluten, wheat, dairy, soy, eggs, salicylates, amines or glutamates – basically whatever you like. It’s deliciously simple, but not all that easy, because it means being on a strict diet. The best thing is, once you’ve done it, life becomes a whole lot easier! Suddenly, you’re not guessing anymore. You can avoid the triggers or cut them down, depending what works. You can improve your gut, get healthier and enjoy all the delicious foods that don’t make you sick. Now, if it’s your kids, don’t you think they’d want that too?

fruit-1234507_640Sofia’s elimination diet discovery mission is nearing its end. We’ve discovered soy and gluten (along with cow’s dairy) are the worst triggers of her eczema. Next we tested salicylates and amines, and I was a little surprised with the result….

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Filed Under: Intolerance Tagged With: additives, chocolate, dairy, eggs, elimination diet, food-intolerance, fresh herbs, glutamates, gluten, honey, kids, low-salicylates, MSG, prawns, salicylates, smoked salmon, soy, stone fruit, strawberries, wheat

pumpkin and basil ‘easy’ brown rice risotto

January 15, 2017 by Kate Leave a Comment

kts_pumpkin-risottoDeliciously flavoursome, a little sweet (from the pumpkin) and gently fragrant (from the basil). This easy risotto makes a lovely meal with grilled chicken or fish and some fresh greens. Only takes about 10 minutes to prep and throw everything in, then set and forget.

Works well with substitutions to keep the salicylates moderate. For the rest of us, it’s very sticky and rich and full of vegetable goodness….

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Filed Under: Recipes Tagged With: amines, basil, brown rice, chicken stock, dairy free, gluten free, low-amines, low-salicylates, pumpkin, risotto, salicylates, zucchini

Sofia’s elimination diet – part 3 – food challenges!

January 9, 2017 by Kate 2 Comments

kiddie fish cakes - simple elimination diet

kiddie fish cakes – simple elimination diet

Happy New Year everyone! Hope you have all had a peaceful break and some wonderful family time. I’ve had a lot more time to play with my kids, and I’ve really enjoyed it. Less time to make up new recipes and write blogs, but that’s ok, it’s a good time of year just to be.

In light of my new, more relaxed attitude, I’ve kind of just winged the food challenges for Sofia, letting natural occurrences (like a sandwich at Grandma’s) become the challenge. Here’s what I’ve discovered.

…

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Filed Under: Intolerance, Recipes Tagged With: amines, behaviour, bowel habits, breathing, concentration, dairy free, delayed reactions, eczema, elimination diet, fish cakes, food challenges, food-intolerance, glutamates, gluten free, icypoles, low-, low-glutamates, low-salicylates, oats, salicylates, skin conditions, sleep, soy free, tolerance, tomato

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