Foodie Tuesday: Nourished – Grain – Free Recipes
These are fermentable carbohydrates found naturally in vegetables, fruit, grains, nuts, seeds, dairy food, as well as some additives, that for some people are a pain in the gut. Cauliflower, onions, garlic, apricots, chickpeas and yoghurt are just a few of the otherwise healthy foods that can cause problems for some sensitive people. These foods all contain types of carbs that we don’t digest and when they arrive in the large bowel undigested they ferment and create gas. For most of us this is a non-event, but for the 15 per cent of people with IBS this gas can trigger bloating, discomfort and pain – pain that’s occasionally bad enough to send people dashing to Accident and Emergency, says dietitian Dr Sue Shepherd of La Trobe University’s Department of Dietetics and Human Nutrition who first identified these carbs as culprits in IBS. The cause of many IBS symptoms is the genetic lottery that’s supplied some of us with hypersensitive nerve endings in the lining of gut, she explains “When there’s a lot of gas it puts pressure on the gut and the nerve endings of the bowel and this can make the brain overreact and register pain. These fermentable carbohydrates can also change how quickly the bowel works – in susceptible people they can lead to constipation and diarrhoea or a combination of both,” she says. The trick to taming these symptoms is having fewer fermentable carbohydrates in the diet – research at both Monash University and London’s Kings College Hospital has found that this works for around 75 per cent of people with IBS. While a low FODMAP diet puts some healthy fibre-rich foods off limits, it doesn’t mean sacrificing fibre, says Shepherd, the author of’Low FODMAP Recipes’, a new cookbook to help people with IBS make meals that minimise the gassy effects of FODMAPS. Ad Feedback Although wheat, rye, barley and many vegetables including peas and mushrooms can cause problems, there’s still brown rice, quinoa, oats and buckwheat, as well as plenty of other vegetables. Spelt, a form of wheat, is also a problem but some breads made with spelt flour (Ancient Grains and Healthybake, for instance) are low in FODMAPs. This is because fructans – one of these indigestible carbs – gets broken down in the manufacturing process, she adds. Low FODMAP eating can be harder on vegans for whom high FODMAP beans and lentils are a good source of protein, iron and zinc.
Once you set the search criteria results display superfast, which is great, but the pop up notification telling you how many results have been found is annoying and I always find these a bit jarring. Nourished in the Kitchen Nourished contains a wide variety of recipes, from baked goods like cookies, scones, muffins and grain-free crackers to fresh vegetable soups and salads. Youll find plenty of savory meat dishes like Chick and Vegetable Lo Mein, Fire Roasted Bacon Meatloaf and Honey Glazed Pork Chops. The food blogger angle brings in all sorts of clever ideas that will inspire you to get creative making your own riffs on the recipes. Select a recipe to view an enlarged photo paired with a thoughtful introduction and icons to let you know its diet stats. Tap on a recipe to see which food blogger contributed it and read a thoughtful intro, along with helpful tips, like Cara Cominis suggestion to make a double batch of the Almond Flour Pumpkin Pie Muffins and freeze some to enjoy later. Special diets can be confusing, but Nourished keeps things simple with the easily recognizable icons depicting the stats of each recipe. If a recipe can be doubled, there is a little tool for doing so quickly and changing all the ingredient counts, left. Instructions are easy to read and understand, right. Ingredients lists are concise and easy to read from a distance. When I first saw the serving size calculator tool I was concerned, because not every recipe can simple be doubled and come out successfully. The tool for doubling recipes isnt present for every dish though, so it looks as though each recipe has been looked at individually, which is reassuring. Recipe steps are straightforward and simple, which is great for less seasoned cooks. That Special Touch Occasionally youll come across features that let you know the people behind this app not only really care about the product, but they also use it themselves. Features like Cooked History and Cook Queue allow users to keep track of what dishes they want to make in the future and what recipes theyve cooked already (and when).