Pork San Choi Bao

Low fructose / Gluten Free

Makes 12 cups

500gms lean pork mince
3 tbspn fish sauce (either sugar free or no more than 1% sugar)
3 1/2 tbspn gluten free soy sauce
1 tbsp seasame oil
1 tbsp finely chopped lemongrass
1 finely chopped large red mild chilli, seeds removed
2 tbsp of seasame seeds, lightly browned in frying pan
2 tbsp of rice wine
4cm of finely grated ginger
juice from 1 lime
12 iceberg lettuce cups

Heat a small amount of seasame oil in a large fry pan, add mince and brown (2-3 min)
Add rice wine then stir in ginger, chilli & lemongrass
Cook for another minute then add the fish sauce, soy sauce and seasame oil.
Cook for another 4 minutes until golden brown, remove from heat,add lime juice and stir through.
Spoon mixture into the lettuce cups and serve.


 

 

 

Thai style Chicken Salad

Low fructose / Gluten Free

Inspired by one of our favourite Gingerboy recipes, this perfect summer salad has been altered to suit a low fructose, gluten free diet.

 

Serves 6

 

3 chicken breasts

coconut oil

sea salt

3 small red chilli (mild) finely chopped, seeds removed

1 handful of corriander leaves

1 handful of mint leaves

100gms green beans, cut into quarters

150gms rice vermicelli noodles

dressing

300ml coconut cream*

4cm piece of ginger, finely grated

juice from 1 1/2 limes

2 small red chillis (mild) finely chopped, seeds removed

3 kafir lime leaves, thinly sliced

3 1/2 tbsp fish sauce (sugar free or no more than 1% sugar)

1 tbsp rice malt syrup

 

Pre heat oven to 180 degrees

Put the chicken breasts in a roasting tray, coat in coconut oil and sprinkle with some sea salt

Roast in the oven until lightly brown and cooked through (cooking time depends on oven, should take approx 30-45 min)

Combine the coconut cream, ginger, chilli, lime leaves, lime juice, fish sauce and rice malt syrup in bowl and mix well. Set aside in fridge for 20-30min to allow flavours to develop.

Blanch the green beans by by bringing a small pot of water to the boil and cooking the beans for approx 2 minutes, remove from boiling water and put in a small bowl of ice until cool. Remove from ice and set aside. 

In another bowl, pour boiling water on vermicelli noodles and leave to sit for 2-3 minutes until tender. Drain & set aside.

Once the chicken is cooked through, remove from oven and let cool enough to handle and shred into small pieces.

In a large bowl, combine chicken pieces, beans, noodles, chilli, coriander leaves, mint leaves and dressing (leave some dressing to the side to put on top of salad once served) and combine all ingredients well.

Serve & enjoy!

 

*Coconuts do contain fructose, but they also contain glucose which helps the fructose to be absorbed. A few sources do say coconut milk and cream can be problematic for sufferers of FructMal as the fructose ratio is higher than glucose in coconut however both of us have no problems with this recipe (but we definitely can't eat coconut flesh). Please test your own tolerances carefully.

 

 

Lemon Lime Cheesecake

Low fructose / Gluten Free

Inspired by Sue Shepherds Two Irresistable for the Irritable, this delicious cheesecake is so easy to make we just had to share it....

serves 10

base

250g packet of sweet gluten free biscuits, finely crushed (Leda Arrowroot Biscuits are perfect, available from Woolworths)
3 tbsp butter, melted

filling

1/2 cup boiling water
3 tsp gelatin
500g cream cheese, soft
1/2 cup caster sugar
2 tbsp lemon juice
1 tbsp lime juice
2 tbspn lemon rind, finely grated
1 tbspn lime rind, finely grated
300ml cream

Mix crushed biscuits and melted butter in a bowl and press into a 20cm round spring form pan

Put in the fridge to chill while making the filling

Combine boiling water and gelatine in a heat proof bowl and stir until gelatine is dissolved

Beat cream cheese (easier if at room temp/soft), dissolved gelatine, sugar, lemon & lime juice and rind in a bowl with electric beaters until smooth and creamy (about 3-4 minutes)

Beat cream with electric beaters until thick, spoon the cream in the cream chesse mixture and fold through, making sure it is thoroughly combined

Pour mixture over base, cover and put in fridge for atleast 2 hours (over night is ideal)

Enjoy!

Kashmiri Chicken Masala

Low Fructose / Gluten Free

Indian food is almost impossible to eat if you suffer from FructMal as most dishes use onion and/or lentils. We discovered this locally made sauce at the St Kilda farmers market recently that doesn't include onion and it's just yum! 

All Ameet's Homestyle sauces are made from fresh local ingredients and are gluten and preservative free. Check out his website for where to buy or order direct: http://www.ameetshomestyle.com

(note the Kashmiri Masala & Paprikaan Spinach are the only onion free sauces)

When using this sauce you can add any veges or meat you like, but here's what we used....

Serves 4

2 x diced free range chicken breasts

4 baby chat potatoes, diced

3 stems of broccolini, chopped 

4 mushroom, chopped

1 tbsp coconut oil

olive oil

sea salt

2 cups of rice

natural greek yoghurt

Pre heat oven to 180 degrees

Put the potatoes in a oven dish, drizzle with a little olive oil, sprinkle with some sea salt and roast for 10-15 min or so until lightly golden 

Add 2 cups of rice to 4 cups of water and bring to the boil. Reduce heat to medium and cook for approx 7 minutes.

Turn heat off and let rice sit for another 7 minutes or so with the lid on. Ensure rice is cooked then drain any excess water.

Heat the coconut oil in a large pan and add the chicken pieces, cook until golden

Add the broccolini, mushrooms, potato, toss and cook for a further 5 min

Serve with fresh greek yoghurt and mint