Chilli Chicken Penne

Low Fructose / Gluten Free

Serves 4

400g Gluten free Penne pasta

8 vine ripened grape tomatoes, cut in half

1 tbsp dried chilli flakes

1 tbsp fresh basil leaves, torn (save a few full leaves to serve also)

1 large chicken breast, diced

1/4 cup of fresh parmesan, grated

juice from 1/2 lemon

grated zest from the outside of 1/2 a lemon

extra virgin olive oil

sea salt 

Pre heat oven to 180 degrees

Put tomatoes in a baking tray, drizzle with olive oil & sea salt and roast for 10 minutes

Bring to the boil 4 litres of salted water and add pasta

Cook for approx 7-10 min until tender

Remove and strain

Heat 1 tbsp of olive oil and add diced chicken

Cook for 2-3 minutes until chicken browns

Throw in tomatoes, basil, chilli flakes, lemon zest and juice with sea salt to taste. Add a little more olive oil if required.
Add ingredients to the pasta along with the grated parmesan and mix through.
Serve topped with fresh basil leaves
Enjoy!

Coconut & Lime Quinoa Salad

Low Fructose / Gluten Free

Serve 2

1 cup water

1 cup coconut milk

1 cup of quinoa (rinsed until water runs clear)

½ a cucumber finely sliced

1/4 of a cup of chopped fresh coriander & mint

A few coriander or mint leaves to top the salad with

1 grated carrot

coconut oil

salt & pepper to taste

dressing:

1 tbsp extra virgin olive oil

juice from 1 lime

1 tbsp finely chopped fresh red chilli (seeds removed)

Heat 1 tbspn of coconut oil in a large pan over medium heat.

Add quinoa, 1 cup of water and 1 cup of coconut milk and bring to the boil.

Reduce to a low heat and cover, simmering for approx. 12 minutes or until liquid is absorbed and quinoa is tender but still slightly crunchy. 

Remove from heat, fluff with a fork and set aside to cool.

In a jar or a small bowl, combine dressing ingredients and mix well.

Combine quinoa, cucumber, coriander, mint, carrot, some salt & pepper and mix through the dressing.

Top with some mint or coriander leaves and serve.

*Shredded coconut is a great addition to this recipe but if you suffer from FructMal don't add it as it seems to be problematic for most sufferers.

The BEST Mexican style Corn

 

LOW FRUCTOSE/ GLUTEN FREE

Serves 4

This is SO simple to make, and SO delicious to eat, this corn will change your life!
All you need is-

4 Cobs of fresh corn
4-5 Tablespoons of Mayonnaise (one that doesn't have corn syrup)
The juice of 1/2 a lime
Paprika
1/4 Cup of grated Parmesan cheese.

BBQ the corn until lightly browned.
Mix the mayonnaise and lime juice together well. Drizzle over the corn. Sprinkle some paprika, then grated Parmesan over the top.
Eat.
Try not to steal anyone else's. We dare you.

Balinese style fried rice

Low fructose / gluten free

Serves 2

2 cups boiled rice (brown or white)

1 diced chicken breast

1 tbsp coconut oil

1 tsp coriander powder

1/2 tsp gluten free soy sauce

1/2 tsp asafoetida powder (a great spice with a similar flavour to garlic and onion powder - without the side effects)

3 stems chopped broccolini

1 diced carrot

chopped coriander to garnish

Heat the oil in a large pan, add the chicken and brown. 

Add the asafoetida, coriander powder, carrots and broccolini and stir for a minute until vegetables soften. 

Add the soy sauce, the cooked rice and salt and pepper to taste.

Mix the rice through all ingredients and serve.

Garnish with chopped coriander.

Enjoy! :)

Sesame Chicken Salad

Low fructose / Gluten free

Serves 4

2 chicken breast fillets, cut into thin strips
olive oil
sea salt
a handful of alfalfa sprouts
2 large handfuls of mixed lettuce leaves
1 cucumber, cut into fine strips
2 carrots, cut into fine strips
1 tbsp sesame seeds

dressing
3 tbsp of natural peanut butter (no added sugars/salt or preservatives - just peanuts!)
2 tbsp roasted sesame oil
1 tbsp olive oil
2 tbsp rice malt syrup
1 red chilli, seeds removed, finely chopped
juice from 1 lime

To make the dressing, combine all ingredients in a jar and shake well. If the peanut butter is a bit hard, soften in the microwave first for 10-15 seconds.
Then, toss the sesame seeds in a dry hot pan until slightly golden and set aside to cool.
Heat a little olive oil in the pan and add the chicken strips, cook until lightly brown. Sprinkle with some sea salt and set aside.
Combine the sprouts, cucumber, and carrots in a large bowl. Mix through the chicken and sesame seeds. Drizzle with the dressing when ready to serve.

Banana Chia Smoothie

Although bananas contain fructose they also contain an equal amount of glucose which means that moderate amounts of banana can be absorbed without symptoms as the glucose acts as a carrier of the fructose through the body. Ripe bananas are more readily absorbed.

Makes 2

1 large ripe banana 
1 tblsp Rice Malt Syrup 
2 tblsp Chia seeds*
1 tblsp Oat Bran
2 cups of Soy Milk (any type of milk is fine if you are ok with lactose)
Handful of ice cubes

Blend all ingredients together in the blender.
Serve and enjoy!

*Chia is a naturally gluten free seed. They provide energy, strength, & aid endurance (popular among athletes). They help regulate blood sugar levels, assist with weight loss making you feel fuller for longer and aid digestive health. Chia seeds are highly nutritious & a natural source of…

• Essential Fatty Acids – Omega 3 & 6

• Fibre

• Antioxidants

• Protein & Amino Acids

• Essential Minerals; calcium, zinc, iron, phosphorus, magnesium, manganese, copper, potassium

• Vitamins A, B & E

Honey(less) Joys

Fructose/Gluten Free

Honey has a very high fructose content (approx. 40g per 100g) so the honey in this traditional recipe has been swapped with a great alternative. We love making these, they are really simple, quick to make, and so tasty!

Makes approx. 20

2 tblspn butter

1/2 cup of Rice Malt Syrup (a great alternative to honey)

4 cups of Gluten Free Cornflakes

Pre heat the oven to 180 c

Over a medium heat, melt the butter in a sauce pan and mix together with the Rice Malt syrup until frothy.

Pour the liquid mixture over the Cornflakes in a large bowl and mix through well.

Spoon into the patty cases and bake in the oven for 5 min.

Let cool and refrigerate or serve (best served a room temp)

Must read: The Sugar Fix

 

A very interesting book...

Just finished reading this book and would highly recommend it to anyone - whether you suffer from Fructose Malabsorption or not. It explores the evidence that not only does fructose, specifically man made high fructose corn syrup and other artificial sweeteners, make us fat but it is also making us sick...
The book links a diet high in fructose with high blood pressure, heart disease, diabetes, kidney disease, joint pain, digestive trouble, tooth decay, gout and even possibly speeding up the ageing process. The underlying factor in this seems to be that over consumption of fructose can cause the body to produce high levels of uric acid.
The book also provides a detailed plan for reducing dietary fructose intake. A must read for anyone interested in the effects of sugar on the body.

Pancetta, Tomato & Rocket Gourmet Pizza

Gluten Free / Low Fructose

Gluten Free Pizza Base (Old Time Bakery make a great one, available from Woolworths that is gluten/yeast/wheat/soya & nut free)
Tomato paste* (go for an organic variety with no added sugar or preservatives)
8 grape tomatoes* cut in half
1/2 cup of goats cheese (Meredith goats cheese is perfect if you can find it)
1/2 cup of pitted kalamata olives
6 slices of pancetta (you could also use prosciutto instead)
1 cup rocket
1 tsp extra virgin olive oil

Pre heat oven to 180 C
Spread thinly the tomato paste onto the gluten free base.
Break up the goats cheese and scatter on the base along with the tomatoes and olives.
Bake for 10 minutes
Remove from oven and top with pancetta & rocket, drizzle with extra virgin olive oil and serve.

*If you are sensitive to tomatoes, which do contain a low amount of fructose, skip the paste and replace the grape tomatoes with mushrooms or roasted potato.

Delicious Carrot Muffins

Low Fructose/Gluten Free

1 cup of Rice Malt Syrup
3/4 cup of vegetable or canola oil
3 large eggs
pinch of salt
3/4 tsp bi carb soda
2 cups gluten free self raising flour
2 cups of finely grated carrot*
1/2 cup of chopped walnuts
1 tsp nutmeg **

Cream Cheese Frosting
Dextrose or Glucose powder
250gm cream cheese
100g unsalted butter (soft)

Pre heat oven to 180 degrees
Mix rice malt syrup & oil with whisk
Add 1 egg @ a time, whisking until mixed
Add carrot, walnuts, nutmeg, salt, bi carb soda & flour mixing until all combined
Spoon batter into greased muffin tray or cup cake patties & bake for 20-25 min
Test middle with skewer to ensure cooked & let cool.
Frosting
In bowl add cream cheese and soft butter (soften in microwave for 20 seconds if required) & mix together
Add small amounts of glucose/dextrose powder until you get the sweetness/texture you like

**carrots are low in fructose but not completely free - they contain approx 1.3g per 100g. It is recommended you consume no more than 1 muffin per sitting.
** Many spices, such as cinnamon, are very high in fructose. Nutmeg is quite low, 2.25g per 100g.