Roasted sausages with balsamic red veggies

Nearly 10 years ago I shared my Oven Roasted Sausages with Ratallouie recipe. This is similar, but made for my son, who doesn’t like eggplant. Like the original, this is a fabulous recipe for a night where you are tired - the oven can do all the work.  Our oven has a reliable oven timer so I often pop this on to cook while I am driving around.  It won't spoil if you leave it in the oven for 10 more minutes.  You can also add a tin of cannellini beans to make a cheats' cassoulet and to bump up your plant protein. This recipe is inspired by a recipe on BBC good food.

This recipe is lactose-free and gluten-free.

Ingredients

• 1 red onion, cut into wedges

• 2 red capsicums (red peppers), deseeded and cut into thick strips

• 250 g cherry tomatoes

• a few fresh thyme sprigs

• 1tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar

• black pepper

• 6 good quality pork sausages

• 1 x 400g tin cannellini beans (optional)

Instructions

1. Preheat oven to 200C

2. Grease the bottom of a large baking dish with the olive oil.

3. Arrange the veggies in the baking tray, drizzle with balsamic vinegar

4. Tuck in the sausages, drizzle with a little more olive oil and scatter with thyme and pepper.

5. Bake for 20 minutes, then add the cannellini beans (if using) and turn the sausages. Cook for another 10-15 minutes, until the veggies are cooked and sausages are browned.

6. Serve with some sourdough bread and a big green salad

Serves 4

Low FODMAP Slow-Cooker Ribollita Soup

Recipe reproduced with permission from Glenda Bishop. Glenda is a Registered Nutritionist, wellness coach, neuroscientist and educator.

You’ve got to love a bowl of soup on a cold winter’s day. And when it comes to soup, there’s few that are as comforting as a hearty Ribollita. If you’ve never heard of Ribollita before, it’s an Tuscan soup that means ‘reboiled’ in Italian. It's traditionally made by reheating leftover minestrone and tossing leftover bread into it-essentially a "use it up" meal. But you can make Ribollita fresh and it’s just as good, as I’ve done here with this gorgeous Low FODMAP Ribollita.

There’s no one right way to make Ribollita. The only thing that people agree on is that it’s meant to contain lots of cheap vegetables, beans, and leftover bread. You can also make it from leftovers or make it fresh on the day. The main problem with a traditional Ribollita is that it’s got lots of high FODMAP ingredients in it.

Firstly, the beans–traditionally cannellini beans, and a decent amount of them–are very high FODMAP. But by changing them to canned chickpeas that have been well rinsed, and limiting the amount added, it’s quite easy to fix this.

Secondly, the onion and garlic – but onion and garlic are easy to change for low FODMAP recipes. Here I’ve used green onion tops and garlic-infused extra virgin olive oil.

Thirdly, the bread – which would normally be a wheat-based bread. This is easy to fix by using a spelt sourdough bread or a suitable low FODMAP gluten-free bread. The only catch is making sure that the bread is sturdy enough not to disintegrate in the hot soup. Traditionally, this soup was made with stale bread to avoid food-waste in times of famine. This can be dealt with by lightly toasting the bread before adding to the soup, which is especially useful for breads that are crumblier in texture.

Lastly, the stock. Actually this isn’t a problem at all because Ribollita is made with water, not stock. But because of the diverse vegetable flavours, plus the extended cooking time, the water becomes as flavoursome as a stock. Which is excellent because then you don’t have to worry about finding a low FODMAP stock.

Aside from adjusting for FODMAPs, there are two ways that this Ribollita recipe has strayed from the traditional method:

1. By making it in a slow cooker, it never truly boils, not even once. So it’s definitely not ‘reboiled’, defying the name Ribollita. But, with a slow cooker you can put the soup on to cook, walk away, then come back after a long day and have the most delicious and hearty soup ready for you. I don’t know about you, but I’m more than okay with that.

2. The bread is normally added during the ‘reboling’ phase of the cooking, but I’ve adjusted the recipe to add the bread during the serving up phase. This strategy means you can store leftovers (and even freeze them), without the bread becoming complete mush.

Regardless of how traditional or otherwise this Ribollita is, there’s one thing for certain... it’s absolutely delicious and it is comfort food in the truest sense. It will warm you up, fill you up, and provide incredible nourishment to your body. And since it won’t upset your tummy either, it’s the perfect option for a cold winter’s day (or any day for that matter).

Low FODMAP Slow-Cooker Ribollita Soup

Makes: 6 serves

Serving size: About 500ml or 2 cups of soup plus bread

Special Equipment: Slow Cooker (Crock Pot) that holds about 5 litres

Ingredients:

• 300g carrot, chopped finely

• 200g fennel bulb, halved and then sliced thinly across

• 2 cups (80g) green onion tops, sliced

• 400g can diced tomatoes

• 3 tsp garlic-infused olive oil (see notes)

• 2 sprigs rosemary

• 1/4 tsp dried chilli flakes (optional)

• 2litres water

• 1 ham hock, about 1kg

• 400g can chickpeas, drained and rinsed very well

• 330g cavolo nero (Tuscan kale), stems removed and thickly sliced (you’ll need 1 bunch)

• 1/2 cup of fresh basil, roughly chopped (you’ll need about 1/2 a bunch)

• Per serving: 1-2 slices of sourdough spelt bread (or gluten-free bread if you’re unable to tolerate gluten)

• Extra virgin olive oil to drizzle at the end

Instructions:

1. Put the carrot, fennel, green onion tops, diced tomatoes, garlic-infused oil, rosemary, chilli flakes (if using), and water in the slow cooker and mix with a spoon. Then add the ham hock and push it down so it’s covered by the water. Put the lid on the slow cooker and cook on low for about 8 hours.

2. Remove the ham hock and put on a plate to cool. Remove and discard the rosemary. Add the chickpeas and cavolo neroto the slow cooker, cover with the lid and cook on low for 30minutes.

3. When the ham hock is cool enough to handle, shred the ham from the bone.

4. Add the shredded ham and basil to the soup and cook covered for another 10 minutes on low.

5. Meanwhile, prepare the bread for serving. Toast the bread lightly until just slightly brown so it doesn’t disintegrate in the soup.

6. Divide the soup between the bowls, break a piece of bread into each bowl of soup, then drizzle with extra virgin olive oil.

Adjustments for leftovers:

• If you’re planning on using some of the soup as leftovers, don’t add the bread or olive oil to the soup. Instead, divide up the soup after step 4 and then refrigerate or freeze the soup. Then just before serving, perform steps 5 and 6.

• This soup freezes surprisingly well if you only complete up to step 4 before freezing. It can then be defrosted and reheated in the microwave before proceeding to steps 5 and 6.

Ingredient Notes:

• Based on the recommended portion sizes of individual ingredients in the Monash University Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size for this recipe is not exceeded.

• Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.

• Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.

• Chickpeas are low FODMAP at a serving size of 1/4 cup. It’s best to use canned chickpeas and ensure that you rinse them thoroughly before using.

• With the bread, sourdough spelt bread that’s made using traditional sourdough techniques will be low FODMAP. But if you can’t tolerate gluten, you can use a gluten-free bread instead – but try to choose one with some substance so it doesn’t disintegrate in the soup.

• If you can eat dairy and would like to add some cheese, try adding shaved parmesan just before serving.

• If you can’t find cavolo nero, use silverbeet (swiss chard) leaves instead.

• This recipe is naturally gluten-free (if you use gluten-free bread), dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks. 

If you'd like help implementing a low FODMAP diet I can help you.  Find out more about my services here. If you’re after more delicious low FODMAP recipes go here.

If you're an athlete looking to manage a sensitive gut during training, read this.

If you're interested in gut health, head here.

Salmon Burgers

With the arrival of spring in Sydney I've been looking for a new way of including fish in our meals. Salmon is a fantastic source of omega-3 fatty acids which are inti-inflammatory and extremely beneficial to your health - they can help lower cholesterol, reduce high blood pressure,  and may reduce symptoms of arthritis and depression.  Omega-3s are essential fats that must be obtained from our diet. These burgers are an excellent source of quality protein that can help build and repair lean muscle.

I modified a Teresa Cutter recipe here and it was a huge hit with the family.

INGREDIENTS

• 2 slices stale bread (preferably wholegrain)(gluten free if needed)
• zest of 2 lemons and juice of 1/2 lemon
• small bunch parsley
• 2-4 spring onions
• 600g salmon fillets, bones and skin removed
• 1 egg
• olive oil for shallow frying

METHOD

1. In a food processor pulse bread, zest of one lemon, 1/3 bunch parsley.  Tip into wide, shallow bowl
2. Add remaining lemon zest and parsley and spring onions to food processor, pulse.  Add salmon fillets and pulse again (so you have a chopped texture not a paste).  Add egg and lemon juice and briefly pulse again until just combined.  Season with salt and pepper
3. Divide into 8 portions and form into burgers
4. Roll burgers in herbed breadcrumbs and place in fridge for 20 minutes to firm up
5. Heat fry pan to a low - medium heat and cook in a little olive oil for  4-5 minutes on each side until golden outside and just a little pink in the middle

I serve the burgers on a bun for the kids and "naked" for me.  I like to serve along roast sweet potato and carrot wedges (cook at 200 C for 40 minutes, drizzled with evoo) and a big green salad.

Moussaka with Cauliflower Béchamel

A few years ago we had an amazing holiday in Greece and although it was the height of summer I still enjoyed ordering moussaka.  It was absolutely delicious but also very rich and filling.  The other day across my Facebook feed came a "paleo moussaka" from Australia'a favourite Paleo Chef Pete Evans.  As a Nutritionist there are a few things I don't agree with about paleo eating (the exclusion of wholegrains and dairy) but there are a few things I love (plenty of veggies and lean protein).  I loved how the paleo recipe included cauliflower in the béchamel sauce and the layer of silver beet (swiss chard).   Cauliflower and silver beet are both a great source of Vitamin C.  Combining this with zinc from the lamb makes this a great immune boosting recipe for winter. I decided to combine the paleo recipe with a more traditional Greek recipe from George Colombaris to create a beautiful healthy moussaka.  

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MOUSSAKA WITH CAULIFLOWER BÉCHAMEL

Ingredients

• 2 large eggplant (about 450 g), sliced 1-cm thick
• sea salt
• 2 tablespoons extra virgin olive oil
• ½ bunch of silverbeet or kale (about 200 g), central stalks removed and leaves chopped
• 2 onions, chopped
• 4 garlic cloves, crushed
• 600 g lamb or beef mince
• 1 red capsicum/red pepper, diced
• 1 teaspoon ground cinnamon
• 1 teaspoon cumin
• 1 teaspoon dried organo
• 2 crushed cardamon pods
• freshly ground black pepper
• 2 400g tins of crushed tomatoes

Cauliflower béchamel

• ½ head cauliflower (about 550 g), processed into "rice"
• 500 ml (2 cups) milk
• 3 tablespoons arrowroot (see note)
• 80g parmesan cheese, finely grated, plus extra to serve

Method

1. Preheat the oven to 180°C.
2. Cook the eggplant in batches in a frying pan with a little olive oil over med-high heat until lightly browned. Remove from the pan and set aside. Wipe the pan clean, add a little more olive oil and sauté the silverbeet or kale over medium heat for 2 minutes or until wilted. Remove from the pan and set aside.
3. Heat a tablespoon of olive oil in the frying pan over medium heat. Add the onion and garlic and cook for 5 minutes, or until softened. Stir in the lamb or beef mince and spices, breaking up any lumps with a spatula. Season with salt and pepper and cook until the meat is browned. Add the tinned tomatoes, mix to combine and simmer for 15 minutes. 
4. Meanwhile, to make the cauliflower bechemal, bring half the milk to the boil with the cauliflower rice and simmer  for 15 minutes until very soft.  Process with a stick blender.  Whisk the arrowroot with the remaining  milk until combined. Turn the heat down to low and whisk in the milk and arrowroot mixture. Cook, whisking constantly, for 1 minute until the sauce has thickened. Remove from the heat and whisk in the grated cheese. Season with salt and pepper and allow to cool slightly.
5. To assemble, lay half the eggplant slices in a single layer in a large baking dish. Spread the silverbeet or kale on top, then pour on the mince mixture. Add the remaining eggplant slices. Finally, pour over the cauliflower béchamel.  Sprinkle with extra parmesan.
6. Bake for 40 minutes, or until lightly golden. Allow to stand for 15 minutes before cutting and serving with a simple green salad

Serves 6

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Gado-gado with Chicken sates

I adore chicken sates and gado-gado, both firm favourites from learning Indonesian at school and many many visits to our northern neighbour.  I love gado-gado as a fantastic way of having a filling salad at dinner with plenty left over for lunch the next day.  Here's my recipe, adjust it to suit your favourite veggies.

I also have a low FODMAP satay sauce recipe which you can access here.

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Ingredients

• 600 gm, chicken, cubed

• 1 onion

• 2 tab lemon juice

• 2 cloves garlic

• sml knob of ginger peeled

• 1-2 fresh red chillis (seeded if you don’t want it too hot)

• 1/3 cup tamari

• 1 tab brown sugar

• 270ml coconut milk

• ½ cup 100% crunchy peanut butter

• 3 handfuls baby spinach

• 4 soft boiled eggs

• 6 new potatoes, boiled until soft, about 10 mins

• 2 carrots

• big handful of green beans

• 2 lebanese cucumbers, cut into long batons

• bean shoots

Method

1. In a food processor blitz the onion, garlic, ginger, chili. Mix in the tamari, lemon juice and sugar. Add to a ziplock bag with the chicken pieces. Leave to marinate for a couple of hours in the fridge. Soak 12 bamboo skewers.

2. Prepare your gado-gado salad by assembling the veggies that you like, I’ve included a suggested list in the ingredients, but use the gado-gado to clean up your fridge. You can also include quickly fried firm tofu pieces.

3. Remove the chicken pieces from marinade (reserve the marinade) and thread onto the skewers.

4. Pour the reserved marinade into a saucepan, add the coconut milk and peanut butter. Bring to the boil and heat through until thickened. Taste and adjust for lemon juice, tamari and chili.

5. Barbecue the chicken for 6 minutes or so until they are browned and cooked through. Serve sates with the gado-gado salad.

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Wholemeal Spelt Pizzas

I love homemade pizza on a hot summer night.  I use a wholemeal spelt flour in my pizza base to improve the fibre content, and because I find the wholemeal spelt gives better results than wholemeal flour.  If you have a sensitive tummy spelt can sometimes be better tolerated than a traditional wheat flour as it has less gluten (but it is NOT gluten free).  If you're pushed for time you can use wholemeal pita breads - however a Thermomix or stand mixer means the making the dough is very painless as long as you have time to let it rise.

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ingredients

• 200 grams wholemeal spelt flour
• 200 grams bakers flour
• 125 grams semolina
• 5 grams salt
• 1 sachet dry yeast (7 grams)
• 300 ml mineral water
• 15 ml olive oil
• passata
• a mix of grilled veggies, I like eggplant and capsicum
• fresh bocconcini, drained
• prosciutto
• A big rocket and spinach salad, with sliced pear and parmesan shavings, dressed with lemon and EVOO to serve

Thermomix recipe

1. If the mineral water is fridge cold, cook for 50 seconds at 90 degrees on speed 1
2. Place the water, yeast, oil and salt in TM bowl. Mix for 5 seconds on speed 3.
3. Add flours, mix for 6 seconds on speed 8.  Set dial to closed lid position. Knead the dough for 2 minutes on Interval speed.

Stand mixer recipe

1. Using a stand mixer with a dough hook, add the flour, semolina and salt. Whisk the yeast, mineral water and oil in a separate bowl. Turn the mixer to slow, add the liquid all at once, and bring together to a soft dough. Once combined, turn the speed to high and mix for a further 6 minutes until you have a smooth, silky, springy dough.

METHOD

1. Cover and allow to prove for 45 minutes in a warm spot.
2. Preheat oven to 220°C.
3. Knock back dough and shape into 4 small balls. Allow to rest for another 5 minutes, then roll out thinly. 
4. Top with passata and pizza toppings bake for 10-15 minutes.
5. Serve with a big green salad.