cooking with nothing

Homemade Chai

Sometimes I miss coffee. My boyfriend still has his daily fix and often waves the jar of freshly ground beans under my nose, just so I can get a whiff of the good stuff. But it’s just no darn good for my digestive system so alas, coffee and I…we are no more. 

I’ve found a pretty darn good substitute with chai, though (and a good use for our milk frother!). Here’s a recipe from Eating with IBS that is packed with soluble fibre and soothing spices; it’s the perfect after-dinner treat. This time it was me waving the cup under my boyfriend’s nose.

• 1 TBSP x fennel seeds
• 1 TBSP x cardamon seeds (not in the pods. If they are you can break them up a bit with a mortar and pestal to release the aroma) 
• 1 TBSP x cloves 
• 2 x cinnamon sticks, broken into pieces 
• 1 cup x rice or oat milk (the book suggests soy but I prefer oat or rice. Almond milk is also a good option)
• 1 tsp x organic, unpasteurized honey (or maple syrup for vegans)

Combine the spices. I put them in a screwtop jar and shake to mix, as you only need 1 TBSP per serving. Leave the rest in the jar for later. 

Bring a saucepan with 1 TBSP of the spice mixture and 1 cup of milk slowly to the boil. Remove from the heat and let it steep for at least 3 minutes. Strain, stir in the honey, and serve. You can easily get a few servings out of 1 TBSP of spices so feel free to make enough for two. I like to froth the final result and sprinkle a little cinnamon on top. 

Gingerbread makeover

This time last year, when I didn’t know as much about what triggers my IBS, I posted a Christmas recipe for gingerbread with blue cheese and roasted pear. For me, the flavours of gingerbread – cinnamon, cloves and, of course, ginger – really evoke the festive season.

Now that I’ve ruled out dairy and avoid refined sugars, I decided to adapt this delicious treat to suit. Instead of serving it with blue cheese, I’d opt for roasted pears and walnuts.

It’s adapted from a recipe by Heather Van Vorous, author of Eating for IBS. I wrote an earlier post on Heather’s advice here, which is all about the role that soluble fibre plays in managing IBS. She also recommends eliminating red meat, foods high in fat and caffiene, amongst other things. At the time I read her advice, I was reading so much conflicting information that I didn’t know what to believe. But after a few months of trying out different food orders and combinations and unable to shake the last of my symptoms, I decided to give the soluble fibre theory a go. It’s only been one week and I’ve already noticed a huge different. So maybe it is the final missing puzzle piece?!

I’ve mentioned before that the one thing I don’t like about the recommendations in Eating for IBS is the amount of refined carbohydrates like white bread and the mentality towards refined sugars, which are theoretically ‘safe’ (meaning they are unlikely to trigger an attack). The good news is that brown rice and quinoa are also on the safe list, so you don’t need to succumb to the bread brigade to manage your symptoms. In saying that, I have used white flour in the recipe below as I haven’t tested yet whether suitable substituions, such as spelt, trigger my IBS. 

I was also a little worried about the reduction in greens and raw foods I seemed to be eating over the week. The good news is, juicing strips vegetables of most of their insoluble fibre, so fresh vegetable juices are also safe for a lot of IBS sufferers, including me thankfully! Adding a bit of ginger makes them even more soothing for the stomach. This means I can supplement a soluble fibre-rich diet with vegetable juices to get more nutrients without the pain and suffering. So, from now on you might see a lot of soluble fibre-based meals but, hopefully, you won’t even notice the difference! 

Makes one standard loaf 

• 1 1/2 cups x flour (you could use spelt instead of wheat if you prefer)
• 1 1/4 tsp x baking soda
• 1 tsp x ground cinnamon
• 2 tsp x ground ginger
• 1/2 tsp x ground cloves
• 1/2 tsp x ground nutmeg 
• 1/8 tsp x ground sea salt 

• 1/2 cup x honey
• 10 x fresh dates
• 1/2 cup x freshly squeezed orange juice, strained of any pulp 
• 4 x egg whites
• 3 TBSP x coconut oil or olive oil 
• 1 1/2 TBSP x freshly grated ginger 
• 2 tsp x vanilla 

Preheat oven to 175C. Spray a loaf tin with olive oil or rub with coconut oil and set aside. Sift the first 7 dry ingredients into a large bowl and whisk until throughly combined. Add the second batch of 7 ingredients (honey through vanilla) to a food processor and blend until smooth. Add the wet mix to the dry and stir a few times with a wooden spoon, being careful not to overmix. 

Pour the batter into the greased tin and bake for 30-40 minutes, or until a skewer inserted into the centre comes out clean. Cool on a wire rack and serve. 

Leek and potato soup

It’s hardly a new combination; leek and potato soup has been satisfying the bellies of many a warmth craver since long before my time. But this week it was all I felt like cooking because it’s cheap, tasty and quick. Here’s a vegan recipe that, when blended, is deliciously creamy. 

Serves four to six

• 1 TBSP x extra-virgin olive oil
• 2 leeks, well washed and thinly sliced
• 2 x onions, diced
• 1/2 tsp x sea salt 
• 3 x garlic cloves, crushed 
• 1/2 tsp x nutmeg 
• 500g x potatoes, peeled and cut into 2-cm cubes
• 3-4 cups x vegetable stock (use only 3 if you want a thicker soup)
• Fresh thyme leaves or chives to garnish (optional) 

Heat a soup pot over low-medium and add the oil. Add the leeks, onion and salt. Cook, stirring often, for about 5 minutes until the onion starts to turn translucent. Stir in the garlic and nutmeg and cook for a further minute. 

Add the potatoes and vegetable stock, then cover with a lid and bring to the boil. Once boiling, lower the heat to a simmer and cook for about 20 minutes. Season with salt and pepper if needed and serve as is or blend until smooth. Garnish with fresh thyme leaves or chives (optional). 

Brussel sprouts with spiced pecans

We’re a mixed bag at Thanksgiving here in Amsterdam. Hosted by an American with a sprinkling of Brits, a few Dutchies and a handful of Kiwis, the Thanksgiving tradition only began for me once I moved to the Netherlands. This year I abandoned my carrot souffle, a staple of the past few years, and created winter-spiced brussel sprouts. It’s a perfect side dish for Christmas, too! The recipe can be vegan if maple syrup is used instead of honey and the orange butter is ignored at the end.

Serves 10 as a side

• 1kg x brussel sprouts. Cut the larger ones into quarters and the smaller sprouts in half
• 1 x onion, finely diced
• 2-3 garlic cloves, crushed
• olive oil
• 1/4 cup x honey or maple syrup
• 1/4 cup x port
• 2 tsp x cinnamon
• 1 x orange
• 1 cup x pecans
• salt and pepper to season
• 50g x organic butter (optional) 

Preheat oven to 230C. In a large pan, warm some olive oil and gently brown the onions and garlic. Add the brussel sprouts with a good dash of salt and pepper and cook, stirring continuously, for about 10 minutes. Transfer to a baking dish and place in the preheated oven. Cook for another 15 minutes until browned. Make sure you don’t overcook the sprouts; they should retain some bite.

Zest the orange, set the zest aside, then squeeze the juice of one half the orange into a saucepan on a low heat. Add the honey/maple syrup, port and cinnamon. Warm until well combined. Toast the pecans in a dry pan until browned. Transfer to the orange juice/port/cinnamon mixture. The mixture will bubble and pop. Take off the heat and set aside.

If you want to make the dish a bit richer, combine the zest of the orange with about 50g of slightly softened organic butter. Set aside until you’re ready to serve.

If you don’t want to use butter, stir the zest through the oven-baked sprouts. Pour over the nutty syrup mixture and the juice of the other orange half. Season well with salt and pepper and serve either warm or at room temperature. If using butter, serve the sprouts warm with a knob of orange butter melted over top.

Fresh pea dip

I’m back from a holiday in Switzerland where they’re apparently not so fond of veges. Arriving home late on a Sunday night I knew I needed to whip up something quick and healthy for the next day’s lunch. The result? A fresh pea dip/hummus that I spooned into iceberg lettuce cups with avocado and cucumber. Green equals goodness! You could also dip in some carrot/celery sticks or use as a spread on rice crackers. Bonus: the recipe is also hypoallergenic. 

• 1 cup x fresh green peas (you can also use defrosted organic frozen peas)
• A handful of fresh basil leaves
• 1/2 x lemon, juiced
• 2 x garlic cloves, 
• 1 TBSP x tahini
• A dash of extra virgin olive oil
• Salt and pepper, to season

Combine all the ingredients except the oil, salt and pepper in a food processor and blitz. Then blend on a low setting while drizzling in enough olive oil until the dip reaches the desired, hummus-like consistency. Season with salt and pepper and serve. Any leftovers can be stored in the fridge for a few days. 

Pad thai

I love a good pad thai but I’ve never attempted to make it myself. Here’s a healthy version that can be bulked up with extra veges if you like. Use tofu and omit the eggs and honey if you want to make it vegan. 

Serves 4 

• 300g x rice noodles
• 300g x firm tofu or organic chicken breast/thigh
• 2 TBSP x arrowroot powder
• ¼ tsp x white pepper
• ¼ tsp x sea salt
• ¼ tsp x cayenne pepper
• 4 TBSP x coconut oil
• 2 x free-range eggs
• 1-2 red chillies, finely sliced
• 1 x lime, zested
• 3 TBSP x lime juice
• 1 TBSP x tamarind paste
• 1 TBSP x organic, unpasteurized honey
• 2 TBSP x tamari (gluten-free soy sauce)
• 2 TBSP x water
• 1 cup x peas (fresh or frozen)
• 4 x spring onions, sliced diagonally
• 1 cup x mungbean sprouts
• ½ cup x roasted unsalted peanuts, chopped

Cook the noodles according to the packet instructions. Rinse in cold water then set aside.

In a bowl, combine the arrowroot, white pepper, salt and cayenne pepper. Add the chicken or tofu to the bowl with a squeeze of lime juice and toss to coat evenly in the mixture.

Heat 2 TBSP of coconut oil in a wok. Fry the tofu/chicken over a medium-high heat, tossing frequently until it’s golden brown. Remove from the wok and set aside. Whisk the eggs then add to the hot wok until just cooked. Add this to the chicken/tofu on the side.  

Heat the remaining 2 TBSP of coconut oil in the same wok over a medium heat. Add the chilli, lime zest, tamarind paste, honey and tamari. Warm until fragrant for a few minutes. Add the noodles, lime juice and 2 TBSP of water. Continue to cook over a medium-high heat and throw in the chicken/tofu and egg, peanuts, peas, mungbeans and spring onions. Toss together on the heat until everything is warmed through. Top with coriander and extra peanuts (if desired), then serve.  

Raw banana and bee pollen slice

Bee pollen, one of nature’s super foods, is known to aid digestion and circulation – two things I definitely need help with! I’ve wanted to make Jess@Wellness Warrior’s slice ever since I saw her post this recipe and after finding some bee pollen at the local organic markets, I put a slightly different version to the test. The recipe would be just as delicious without the pollen, too!

• 1 x banana
• 10 x dates
• 1 cup x rolled oats, processed to a flour
• 3/4 cup x rolled oats
• 1 tsp x bee pollen
• 1/4 cup x cocoa nibs
• 1/8 cup x maple syrup or honey
• 1 tsp x cinnamon

Chop the bananas and dates and place in a food processor with the processed oats. Add all the other ingredients and blend until well combined. If necessary, transfer the mixture to a bowl and add extra oats until the mixture reaches the desired consistency. As it’s a raw slice, the mixture shouldn’t be too runny. Spoon into a glass dish and sprinkle with extra bee pollen if desired. Transfer to the fridge to set for at least 30 minutes.

Spiced roast vege, chickpea and herb salad

Avoiding using a microwave (see why you should, too, here) is much easier during summer than winter. Rather than a fresh salad, all I want is a steaming bowl of soup for lunch each day, but I haven’t yet invested in a good-quality thermos to keep my meals nice and warm. In the meantime, I’ve been making wintry-feeling salads that are still tasty to eat at room temperature. Non-vegans/lactose-free eaters can add in some crumbled feta if desired. Here’s one below that utilises this week’s seasonal vege, butternut squash: 

Serves 4

• 400g x potatoes, cubed
• 4 x carrots, peeled and cubed
• 400g x butternut squash, peeled and cubed
• 2 TBSP x olive oil
• 1 tsp x ground cumin
• 1 tsp x ground turmeric
• ¼ tsp x cayenne pepper
• ¼ tsp x garam masala
• 1 cup x chickpeas, soaked overnight
• ½ cup x fresh basil leaves
• ½ cup x fresh mint leaves

Cook the chickpeas in boiling water until tender. Drain and set aside.

Meanwhile, preheat the oven to 180°C. Toss together potatoes and oil in a roasting pan and bake for 15 minutes. Add the carrots and pumpkin to the pan, toss again, then cook for around 45 more minutes or until golden. Leave to cool slightly.

Warm the spices in a dry frying pan over a med-low heat for about a minute, or until the fragrances are released. Pour mix over the cooked chickpeas, add the roast veges and herbs and combine well. Season with salt and pepper, then serve.

Savoury vegetable loaf

Here’s a meatloaf makeover that should even satisfy the carnivores out there. 

• 2 cups x cooked kidney beans
• 1 cup x rolled oats
• 1 onion, finely chopped
• 2 x garlic cloves, crushed
• ½ cup x chopped fresh parsley
• 2 cups x grated vegetables (choose from carrot, sweet potato, pumpkin, courgette etc.)
• 2 x eggs (or egg replacement for vegans)
• 1 tsp x curry powder
• 1 tsp x thyme leaves
• 1 tsp x fresh rosemary, finely chopped
• 1 tsp x sea salt

Preheat oven to 190°C.

Lightly mash the kidney beans in a bowl, then add all the other ingredients. Press into a 22-cm loaf tin, cover with tinfoil and cook for 30 minutes. Remove foil and place under the grill for 10 minutes until the top turns golden brown. Serve hot or cold with a side of mashed potatoes and steamed greens. A relish, such as my zucchini pickle, would go brilliantly on top.

Vegan coconut choc-chip ice-cream

A.k.a Bounty bar ice-cream! After giving my first batch of ice-cream a whirl earlier this month, I decided to re-create another of my favourite combos in dairy-free glory. This vegan recipe uses just four ingredients and won’t be left chilling in the freezer for long… 

• a 400ml can x coconut milk
• between 3-6 x medjool dates, pitted (depending on how sweet you like it)
• 1 tsp x pure vanilla extract
• ¼ cup x cacao nibs (or good-quality dairy-free dark chocolate)

Combine all ingredients, except for the cacao nibs, in a blender and process until smooth.

If you have an ice-cream maker (which I don’t), add the mixture then drop the cacao nibs in and let it churn until you get a creamy consistency. Transfer to a freezer-safe container and leave for 1-2 hours, then serve.

Otherwise, pour into a freezer-safe container and stir in the cacao nibs. Place in the freezer for a few hours, removing every half an hour to whisk; otherwise it’ll freeze into a block. Wait until it reaches desired consistency, then serve. The time this takes will depend on the coldness of the freezer and the size of your container (using two containers instead of one will speed up the process).