Stephanie Cowan Nutrition
|Posted on 23 April, 2020 at 20:10||comments (4031)|
To all my followers living with IBS
With heightened levels of stress and anxiety, many of my IBS patients are struggling with their symptoms.
For some, this has coincided with ‘giving up’ on their diets, which is completely understandable and warranted. The problem is, this loosening of dietary rules can fuel feelings of guilt and shame. I’m here to tell you that it’s OK to not have the perfect diet at the moment.
It’s no coincidence that stress and anxiety triggers IBS symptoms. Stress activates the release of the hormone called Corticotropin-Releasing Factor, which results in inhibiting (slowing down) of the upper gastrointestinal (GI) tract and stimulation of the lower GI tract. These changes in the normal movement of the gut muscles can result in nausea, diarrhoea, bloating, gas and even pain.
IBS is a ‘functional’ gut disorder, which means that the movement of the intestines, the sensitivity of the nerves in the intestines, or the way in which the brain controls some of the guts functions is impaired. However, there are no structural abnormalities that can be seen by endoscopy, x-ray, or blood tests. This also means there is no overt damage occurring when you ‘eat the wrong thing’. With this in mind, be gentle on yourselves. Don’t stress the small stuff.
This is why I’ve decided to post one of my favourite pasta recipes with no FODMAP adaptions... in fact most of the core ingredients are high in FODMAPs!
Introducing my delicious and nutritious Salmon, Beetroot, Mushroom, Walnut and Goats Cheese Fettuccine. I'll eat it, I'll certainly enjoy it, I'll likely get symptoms, but I'll know that they will eventually pass and I won't feel any guilt or shame.
Salmon, Beetroot, Mushroom, Walnut and Goats Cheese Fettucine I Serves 4
2 tablespoons butter or extra-virgin olive oil
2 garlic cloves, peeled
2 sprigs fresh rosemary, leaves picked
20 leaves fresh sage
500g mixed mushrooms of your choice
1 cup grated beetroot
50g baby spinach
300g salmon fillet/steak
200g soft goat’s cheese, crumbled (if you prefer a creamier flavour you can add more goats cheese)
Fettuccine (enough for 4 servings)
1/3 cup roughly chopped toasted walnuts
1/4 cup balsamic vinegar
sea salt (to taste)
freshly ground black pepper (to taste)
Bring a large pan of water to the boil. Add a generous pinch of salt and the fettuccine, stir, and cook until al dente (according to the packet instructions).
Heat oven to 180 degrees celcius, place salmon on a lined baking tray (baking paper), season salmon with salt and pepper, and cook for approximately 10 minutes.
Meanwhile, heat the butter or oil in a large frying pan on a medium-low heat. Finely chop the garlic, rosemary and sage, add them to the pan and sauté for a minute or so, or until fragrant.
Thinly slice the mushrooms, add them to the pan and sauté on a medium-high heat (without stirring) for about 5 minutes, or until golden. Turn them over and sauté for a further 5 minutes or until golden and tender. Add the grated beetroot and balslamic vinegar, and cook for a further 5 - 10 minutes. Remove from the heat, stir through the spinach, goat’s cheese and roughly chopped salmon (the spinach should wilt and the cheese should melt), then season to taste with salt and pepper. You may need to add some water (preferably pasta water) to loosen the sauce if it’s too dry.
Fold the cooked fettuccine through the sauce and serve topped with walnuts. You can add an extra drizzle of balsamic vinegar - I will often add a thicker glaze style here for a touch of sweetness.
|Posted on 28 February, 2020 at 19:00||comments (1199)|
Plant-based simply means that plants form the foundation of the diet — it doesn’t mean meat is completely off the menu. If the majority of your diet is made up of fruit and vegetables, legumes, nuts and wholegrains, with a small amount of lean meat and dairy, then hey — your diet is plant-based to!
On a plant-based diet you need to choose your protein sources responsibly. Tofu is a complete protein (contains all the amino acids our body needs), is a good source of non-haem iron and if made with calcium salts (e.g. calcium sulphate) will help to keep your bones strong.
Soba Noodles with Tofu and Ginger-Shallot Sauce | serves 5 | with low FODMAP and coeliac adaptations
500 g (1 packet) soba noodles (use 100% buckwheat for coeliac)
500 g (1/2 medium) purple cabbage
2 Bunch spring onions (use green tops only for low FODMAP), finely sliced
1/2 Cup sesame seeds, toasted
Thumb sized piece ginger
2 tsp sea salt
1 Tbsp rice wine vinegar
2 Tbsp soy sauce, 1 tbsp for tofu & 1 tbsp for salad dressing (use gluten free for coeliac)
1/2 Cup rice bran oil
1 Large block (300 g) firm tofu, diced
1 Tbsp peanut butter
1 Tbsp honey (use maple syrup for low FODMAP)
1/3 Cup oyster sauce (use gluten free for coeliac)
Water as required
Combine shallots, salt, vinegar and soy in a bowl. Heat the oil and minced ginger over medium heat until it starts to boil. Take off the heat and add to the shallot mix, taking care not to burn yourself, as the oil will spit.
Add soba noodles to boiling water and cook for 4 – 5 minutes or until tender. Drain and refresh under cold running water.
Shred the cabbage finely into long strips. Add the cabbage to the soba noodles and pour over ginger-shallot sauce. Toss well to combine. Transfer to a large platter, season well and sprinkle over the toasted sesame seeds.
Marinate diced tofu in oyster sauce, soy sauce and peanut butter (can add some sesame oil as required). Cook with carrot in nonstick pan over medium heat for 5 minutes. Add honey and cook for a further 5 minutes. Add water as required to make sticky sauce.
|Posted on 28 February, 2020 at 17:30||comments (6273)|
Eating vegetarian on a low FODMAP diet can be tricky! It’s tempting to make meat the star of the dish every night of the week. Just because your eating low FODMAP doesn’t mean you shouldn’t be able to get in a couple of veggie based dinners each week.
Reasons I love this recipe:
- Fennel is a great low FODMAP source of prebiotics to keep your gut bugs happy (limit to 1/4 bulb or 3/4 Cup per serve)
- Hard cheeses are naturally low in lactose and give a rich and creamy flavour without GI discomfort
- Homemade breadcrumbs mean you can use your favourite low FODMAP or GF bread
Eggplant Parmigiana I Serves 6-8 I 1 hour cooking and prep time
Extra virgin olive oil (EVOO)
1 onion, finely diced (for low FODMAP use 1/2 cup green leek leaves)
2 sprigs rosemary, finely chopped
2 sprigs thyme, finely chopped
2 Tbsp capers
2 cloves garlic, finely chopped (for low FODMAP use 2 Tsp FreeFod Foods garlic replacer)
800 g diced tinned tomatoes
1 Cup vegetable stock (for low FODMAP use Massel certified products)
4 fennel bulbs (1 kg bulb weight)
2 medium eggplant
3/4 Cup homemade breadcrumbs (to make place 1/2 Bakers Delight lowFOD loaf in food processor and blitz until texture resembles fine crumbs)
250 g fresh mozzarella, torn into pieces
50 g pecorino, grated
Sea salt & black pepper to season
Add onions (or leek leaves) & 1/2 Tbsp EVOO to large saucepan. Soften over medium heat for 1-2 minutes. Add rosemary, thyme, capers, garlic (or garlic replacer) & cook for 3-5 mins. Add tomatoes, reduce heat to low & cook, uncovered, for 10-15 minutes.
Place fennel & eggplant slices onto an oven tray (single layer) with 1-2 Tbsp EVOO, salt & pepper, and bake for 30 minutes (200 degrees) or until caramelised & tender.
Drizzle medium baking dish with EVOO & layer ingredients, starting with fennel/eggplant, scatter with breadcrumbs, spoon over sauce, dot with mozzarella & sprinkle over grated pecorino. Bake for 40 minutes (180 degrees), until the top is golden & sauce is bubbling up the sides.
Serve with simple garden salad
|Posted on 4 October, 2019 at 22:10||comments (616)|
This recipe is appropriate for people with wheat and milk allergies and for people living with coeliac disease.
Gluten? Wheat? Fructans? These are all terms that are used interchangeably but are 3 VERY different things. This topic is complicated and if you’ve eliminated gluten from your diet but you don’t quite know why then keep reading...
Gluten is found in wheat, rye & barley. This means that while all foods that contain wheat also contain gluten, not all gluten comes from wheat.
Some people are allergic to wheat, but that is not the same as a gluten allergy. Gluten allergy is a misleading term commonly confused with wheat allergy, or sometimes celiac disease. There is no such thing as a gluten allergy, but there is a condition called coeliac disease.
Both wheat allergy & coeliac disease arise because the immune system is reacting to either the wheat or gluten present in food. If you have coeliac disease you require complete and strict elimination of wheat, rye, barley & oats. If you have a wheat allergy you typically only require avoidance of wheat.
However, if you have not been medically diagnosed with coeliac disease or a wheat allergy, and you’ve noticed you get bloating, gas or altered bowel habits when you eat foods like bread and pasta, you likely have IBS and are intolerant to fructans. In fact it’s now believed that most people who think they have ‘gluten sensitivity’ are actually intolerant to fructans. Fructan intolerance does NOT involve the immune system.
The take home message? Understanding the science behind food allergies and intolerances is damn hard and you should always seek expert advice before unnecessarily restricting your diet.
Wheat & Dairy Free Tea Cake I makes 10 slices
|Posted on 11 August, 2019 at 2:40||comments (1595)|
Do you or someone you know need to lower their cholesterol levels? Then these heart healthy biscuits are for you!
I see a lot of patients with high cholesterol who want to try and get their levels down using diet and exercise before reverting to medications.
The Portfolio Diet is a well recognised dietary approach that can lower cholesterol levels by up to 25%. It involves a combination of plant sterols/stanols, nuts, plant fibres (specifically 10g soluble fibre per day) and soya protein, and is largely a vegetarian diet. If you want to learn more schedule an appointment with a dietitian
I developed this recipe for patients on the Portfolio Diet who don’t want to give up enjoying a biscuit with their tea or coffee. Each biscuit provides roughly 3 grams of soluble fibre, 1 serve of nuts and plant sterols/stanols.
IMPORTANT: recipe is only appropriate for coeliacs who have tested their tolerance to oats using repeat gastroscopes
Almond, Oat & Flaxseed Biscuits | makes 20 biscuits (low FODMAP serve = 1 biscuit)
2 tbsp flax seeds
3 tbsp water
1/4 (60g) Cup sterol/stanol fortified margarine (such as Flora Proactiv - visit www.floraproactiv.com.au/ for further information)
1/2 Cup peanut butter
1/4 Cup honey (use maple syrup for low FODMAP)
2 tsp vanilla extract
1/2 tsp baking powder
pinch of sea salt
1 Cup oats
1/2 Cup desiccated coconut (option to leave out and increase oats to 1 1/2 cups - this will decrease the FODMAP load for people with more severe IBS reactions)
1/2 Cup almond meal
1/2 Cup dried apricots, chopped (use dried cranberries for low FODMAP)
Preheat oven to 180C and line tray with baking paper. Whisk flaxseeds with water and set aside to gel for 10 minutes. In a seperate bowl whisk softened sterol margarine with nut butter then mix in flaxseed gel.
Add honey or maple syrup, vanilla, baking powder and salt. Stir well to combine. Pour in oats, coconut and almond meal and stir together. Add dried apricots or cranberries and use hands to knead the mixture together.
Form tbsp sized balls and place them on baking tray before pressing them down with the back of a fork. Bake for 12-14 minutes until golden.
|Posted on 11 August, 2019 at 2:35||comments (4917)|
This recipe is gluten free and a delicious high fibre dinner for coeliac patients.
Gluten-free products are typically much lower in fibre than wholegrain alternatives. In fact, when it comes to pasta: typical gluten free pasta blend = 2g fibre per cup (cooked); white wheat pasta = 3g fibre; wholemeal wheat pasta = 9g fibre.
This is why I always recommend experimenting with naturally gluten free grains rich in fibre such as buckwheat pasta (9g fibre per cup) or pasta made from legumes and lentils (12g fibre per cup).
Lemony Kale Pesto & Pulse Pasta | serves 4
1 Large bunch Tuscan kale
3 Garlic clove
1/4 Cup Pine nuts toasted (I use which ever nut I have available - cashews work really well)
2/3 Cup Extra Virgin Olive Oil
3/4 Cup Pecorino Toscano (substitute with any Parmesan cheese) coarsely grated
1 Tbsp Lemon zest finely grated (from 1 lemon)
1 Piece Small red chilli finely chopped
Sea salt and freshly ground pepper to taste
250g packet San Remo pulse pasta
Bring 1 large pots of generously salted water to a boil. Fill a large bowl with cold water. Add the kale to the pot and cook for 1 minute, until bright green and just tender. Drain and immediately transfer to the cold water. When cool, drain again. Transfer the kale to a work surface with some water clinging to the leaves and chop.
Transfer the kale to a blender. Add the garlic and pine nuts and pulse until coarsely chopped. Add the oil and process until smooth. Transfer the pesto to a large bowl and stir in the 1/2 cup of Pecorino and the lemon zest. Season to taste with the red pepper, salt and black pepper.
Once pasta is cooked and drained return it to the pot. Add the pesto and cook over moderate heat, stirring constantly, for 2 minutes, add some previously reserved pasta water (salted prior to cooking) if it seems dry.
This post is not endorsed by San Remo - I’m just really impressed with their product (visit https://sanremo.com.au/ranges/pulse-pasta/?gclid=EAIaIQobChMIw5mFwJr64wIVjIRwCh0hTwCPEAAYASAAEgKvJ_D_BwE for more details).
|Posted on 11 August, 2019 at 2:00||comments (4427)|
BEETROOT, GOAT’S CHEESE & WALNUT TART WITH OAT & LINSEED BASE
Is this recipe gluten free? Not really but kind of...
Are oats gluten free?
The term ‘gluten’ is used to describe the parts of wheat, rye, barley and oats that store protein (known as prolamins). The prolamins from each grain are called something different: Wheat – Gliadin; Barley – Hordein; Rye – Secalin; Oats – Avenin.
Most people with Coeliac disease tolerate Avenin present in oats. However, in some people with Coeliac disease oats can trigger an immune response, causing damage to the small bowel.
This is why it’s recommended that if you have Coeliac disease and you want to eat oats you undertake a gastroscopy and small bowel biopsy before and after 3 months of regular oat consumption to ensure they’re safe to eat.
Why are some oats labelled gluten free?
If oats are labeled gluten free it actually means that they are wheat free - or in other words they have not been processed on the same equipment as wheat, rye or barley (e.g. are not contaminated by Gliadin, Hordein or Secalin).
Can people with gluten intolerance eat oats?
Absolutely! There is no reason oats shouldn’t be well tolerated by people with gluten intolerance or IBS. In fact they are so rich in fibre that regular consumption of oats can help manage symptoms such as constipation.
What’s the take home message?
If you have Coeliac disease you should only reintroduce oats back into your diet under medical supervision. You should also make sure you choose gluten free (or wheat free) oats so that they are not contaminated by wheat, rye or barley.
If you are gluten intolerant or have IBS then you can absolutely include oats in your diet. In fact you don’t even need to make sure they’re labelled gluten or wheat free because small amounts of gluten (e.g. from cross contamination) shouldn’t trigger symptoms.
1 cup / 100 g / rolled oats (or 3/4 cup / 200 ml oat flour)
1/3 cup / 50 g rice flour or gluten free alternative
1/2 cup/ 50 g almond meal
2 tbsp linseeds
1/2 tsp salt
80 g / 5 tbsp cold butter cut into dices
4 tbsp ice-cold water
1 bunch beetroots (approx 450 g)
1 red onion, peeled
3 garlic cloves, finely chopped
1 tsp fresh or dried thyme
salt & pepper
2 tbsp extra virgin olive oil (EVOO)
2 large bunches beet greens (or 200 g bag baby spinach)
1-2 tbsp apple cider vinegar (or lemon juice)
3 large eggs
1/2 cup / 140 ml milk of choice (I used full cream cows milk)
100 g goat’s cheese / chèvre
1 bunch fresh mint leaves, torn
1/3 cup walnuts, lightly crushed
2 tbsp honey (extra for drizzling)
Preheat the oven to 180°C.
Add rolled oats, almond flour, rice flour, linseeds and sea salt into a food processor and pulse until the oats are the texture of a course flour.
Add the diced butter and pulse a few times until you get really small pieces of butter evenly distributed throughout the flour.
Add the water 1 tbsp at a time and pulse until everything comes together. Try to form a ball with your hands. If it feels crumbly, add 1-2 tbsp extra water. Gather the dough into a ball, wrap in clingfilm and chill for about 30 minutes.
After 30 minutes has passed, place the dough between two baking papers and use a rolling pin to roll out the dough until you got a rough circle, about 5 mm thick.
Carefully transfer it to a 27 cm tart pan. Trim off any excess dough then use a fork to prick it a few times. Blind-bake for 10-20 minutes until firm and starting to brown (this will prevent the crust from getting soggy).
Grate the beetroots coarsely on a box grater or in a food processor.
Cut the onion thinly and place it in a large frying pan over medium heat with EVOO. Cook until soft (5-10 minutes) then add garlic and thyme and cook for a further 1-2 minutes. Add the beet greens (or spinach), apple cider vinegar, honey, salt and pepper. When the greens have wilted down take the pan off the heat.
Beat the eggs together with the milk and then add sautéed vegetables, mint leaves and stir to combine.
Arrange the grated beets at the bottom of the tart. Pour the egg and greens mixture over the centre, then crumble over goats cheese. Leave about 2 cm of beetroot untouched towards the edges.
Scatter over walnut pieces and drizzle with extra honey. Bake for 30-35 minutes or until golden and firm.
Serve with a dollop of thick natural yogurt and some drizzled honey on top.
Original recipe taken from Green Kitchen Stories at https://greenkitchenstories.com/beet-greens-tart/ ;
|Posted on 20 June, 2019 at 20:55||comments (2322)|
Krispy Kale Chips
Including vegetables at snack times will help you to meet your 5 serves per day. Unfortunately I’m not the type of person who will happily eat a cup of carrot sticks... which means I need to think outside of the box when planning my snacks!
Kale ‘Chips’ are a go to in my household - they’re super quick and tasty. I tend to whip them up when it’s close to dinner and I’m feeling peckish but don’t need a substantial snack. FYI if it’s been 3-4 hours since my last meal and my next one is more than 1 hour away I’ll reach for something rich in protein (e.g. nuts, yoghurt, hummus, canned tuna etc.) ANYWAY let’s not get off topic...:roll:
Dark green leafy veg provides us with so many important vitamins (eg Vitamin K), minerals (eg iron and calcium) and fibre. Put simply - they’re SUPER good for us.
Please give these a go - I promise they won’t disappoint!
1 bunch kale
1. Preheat oven to 200 degrees Celsius
2. Cut the leaves from the stems and make sure they’re nice and dry
3. Leave the ‘ribs’ in the leaves - this is where all the fibre is!
4. Place the kale in a large bowl. Drizzle with EVOO, add salt, and massage into the kale with your hands
5. Place the kale in a single layer on baking trays lined with baking paper
6. Bake for 12 - 20 minutes or until crispy, turning the leaves over half way
7. Experiment with adding different flavours such as dried chilli & lime juice, paprika, balsamic vinegar or soy sauce & sesame seeds
|Posted on 20 June, 2019 at 19:20||comments (1351)|
Lemony Roasted Vegetables with Haloumi, Olives and Almonds
Who loves preparing a whole meal on a single tray and letting the oven do all the work? If you answered ues then this dish is for you!
This dish is perfect for mid-week dinners or meal prepping on the weekends. It is another favourite veggie recipe that’s naturally gluten free and can be easily adapted for low FODMAP.
My hot tip? Keep vegetables interesting by trying new recipes as often as possible
INGREDIENTS | serves 4
3 large potatoes
2 red capsicum
1 large eggplant
2 cloves garlic (use garlic infused EVOO in place of regular EVOO for low FODMAP)
2 sprigs fresh rosemary
4 generous tbsp EVOO
Salt and pepper to season
Large handful olives (e.g. black pitted Kalamata)
1/2 cup roasted almonds
2 tbsp Balsamic vinegar
1. Preheat oven to 200 Celsius and line a large baking tray with baking paper
2. Slice the lemon, potatoes and garlic cloves lengthways into rounds and layer on the baking paper (omit garlic for low FODMAP)
3. Slice the remaining vegetables into bite size pieces and add to baking tray
4. Add rosemary, drizzle with EVOO (garlic infused for low FODMAP) and season with salt and pepper
5. Bake for 30 - 35 minutes until vegetables are almost tender
6. Slice halloumi into bite size pieces and scatter over baking tray with olives
7. Change the oven setting to grill and cook for a further 10 minutes until halloumi is soft and golden
8. Serve tossed with rocket, roasted almonds and balsamic
|Posted on 27 May, 2019 at 17:05||comments (1450)|
Despite their small size, chia seeds are full of important nutrients.
Like walnuts and flaxseeds, chia seeds are a good source of plant based omega-3 fats. But the best part... they’re super rich in soluble fibre. Which means they’ll keep your gut bugs nice and happy!
Chia seeds are my go to when I need an extra fibre boost. Just one serve of this chia pudding recipe provides up to 15g of fibre! That’s more than half your daily requirements
They’re also gentle on sensitive tummies, making them ideal for people with IBS
Classic Chia Pudding | serves 2 - 4
1/2 cup chia seeds
2 cups milk of your choice (I used 1 cup cows milk & 1 cup coconut milk)
1 tsp vanilla extract
1-2 tbsp honey (maple or rice malt syrup for low FODMAP)
Serve with fresh berries (strawberries are my favourite)
1. Whisk all ingredients together in a bowl
2. Place bowl in the fridge overnight
3. Portion out your serves the next day and enjoy