Friendlier Food Low Reactive Dinner Menu 1 Suitable for a food detox and anyone with food sensitivities made with

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1 Friendlier Food Low Reactive Dinner Menu 1 Suitable for a food detox and anyone with food sensitivities made with

2 Table of Contents All in one Spring Chicken Beef Strips in Whisky Sauce 3. Salmon Fish Cakes 4. Saffron Chicken 5. Veal Schnitzel 6. Burger and Chips 7. Fish with Lemon Butter Sauce and Green Beans 8. Friendlier Food

3 All in one Spring Chicken SERVES 4 Ingredients 1 free-range chicken, about 1.6kg/3lb 8oz 50g/ 2oz butter, softened (or dairy free friendlier margarine e.g. Nuttelex Original) 8 small new potatoes (peel for Option A) 1 tbsp rice bran oil or Canola Oil (non GM) 150g pack baby carrots, peeled 1 cup of frozen pea, defrosted and/or green beans good handful roughly-chopped parsley and chives Method Step 1 Heat oven to 200C/180C fan/gas 6. Sit the chicken in a good-sized roasting dish or tin. Push your fingers between the breast and skin to separate, push in some of the softened butter and gently spread over the breasts without tearing the skin. Rub the rest of the butter all over the outside of the chicken. Season well and roast for 30 mins.

4 Step 2 Toss the new potatoes with the oil and plenty of seasoning. When the chicken comes out, scatter the spuds around it and toss with the juices in the dish, too. Put back in the oven for another 30 mins. Step 3 Stir the carrots into the potatoes and put back into the oven for another 20 mins. Step 4 Check the chicken is cooked by piercing the thigh and making sure the juices run clear. Stir the peas or green beans into the other veg with a splash of water and put back in the oven for 5 mins. Remove from the oven, cover loosely with foil and rest for 10 mins. Scatter over and stir in the herbs before serving. NOTES Peel the potatoes and choose green bean if your gut is very sensitive at the moment. Original Source for this recipe BBC Good Foods (adapted just a little)

5 Beef Strips in Whisky Sauce Low in Food chemical but level 3 fodmaps (ONIOIN), If you are very sensitive to fodmap (fructan), try a steak with a whisky cream sauce instead. 680 grams (1½ lbs) sirloin steak 1-2 tablespoons butter 1 medium ONION, Cut into 8 wedges and separated. 3 tbs Scotch Whisky ¼ cup double cream Cut the beef into thin strips. Cook the beef strips and onion in the butter for 5-10 minutes, until the beef is brown and cooked to taste. Stir in the Scotch Whisky and cream. Heat gently to reduce slightly. This is a recipe is from the Whisky Association Website Serve with L1 1/2 cup of rice, 10 green beans and 1/4 cup of carrot. L2 1/2 cup rice, 5 snow peas, 5 beans and 1/3 corn cobb or 2 baby corn

6 Salmon Fish Cakes Recipe Level 2. For level one swap salmon for white fresh fish. Use only white potato, not sweet potato. For a variation on this recipe: leave out the egg and coat with suitable crumbs and fry, for a crunchy croquettes. Ingredients 50 g frozen peas (optional) 800 g potatoes (optional 400 g potatoes and 400 g sweet potato) 2 tablespoons of chopped fresh chives (tip chives are easy to grow!) 210 g (7.5 oz) tin of quality salmon (amines) 1 rice flour for dusting 1 egg Non GM Canola oil or rice bran oil for cooking. Salt to season

7 Method 1. Peel potatoes cut into chunks a boil in salted water until soft. Rinse and mash, season with a little more salt. 2. Finely chop the chives and add them to the mash 3. Drain the salmon in a sieve over the sink, break up with a fork, mix in with mash mixture. 4. Crack in the egg and stir through. 5. Add peas and stir through. If the mixture will be a little on the wet side, to make it easier to form into patties, pop it in the fridge for about 30 minutes. 6. Sprinkle Rice Flour onto a large plate. 7. Divide the mixture into 8 and use your hands to pat and shape each ball into a fishcake, roughly 2cm thick. Place them onto the floured plate, dusting your hands and the top of each fish cake lightly with flour as you go. 8. Place a large frying pan on a medium heat and add 1 tablespoon of olive oil.carefully place the fishcakes into the pan and cook for 3 to 4 minutes on each side, or until crisp and golden, turning carefully with a fish slice. Serve with L1 Coleslaw L2 Rice Noodles and bokchoy L3 ASPARAGUS & BABY CORN, green Beans with a lemon butter sauce.

8 Saffron Chicken Level 2. For level 1 use only green of spring onion and only use 1 garlic clove. 700 g Chicken thigh fillets, skin removed cut into 3 cm pieces 2 tbs canola oil (non gm) 5 SPRING ONIONS sliced 2 Cloves GARLIC crushed 1/4 teaspoon saffron threads 2 cups of long grain rice 4 cups of home made chicken stock Sea salt to season - Optional garnish with spring onion or chives or add green peas. 1. Heat oil in heavy based frypan brown the chicken on sides 2-3 minutes remove from pan and set aside 2. Reduce heat to medium add the chopped spring onions, garlic and saffron (crush between fingers as adding to pan) stir for about 1 minute then add rice -stir and coat the rice with oil. 3. Add chicken stock bring to the boil then reduce heat and cook on very low with lid on for 15 minutes 4. Place chicken on top of rice mixture in pan but do not stir in, cover and cook on rice for 10 minutes or until chicken is cooked through. 5. Fork chicken through rice, let stand for 5 minutes with lid on before serving.

9 Veal Schnitzel Ingredients 4 (600g) veal leg steaks 1/3 cup plain flour or gluten free rice flour 2 eggs 1 1/2 cups dried breadcrumbs, or gluten free bread crumbs (see note 1) canola oil (non gm) or rice bran oil, for shallow frying Directions Step 1 Place veal between 2 sheets of plastic wrap. Using a meat mallet, pound until 5mm thick. Step 2 Place flour and salt and pepper on a large plate. Lightly whisk eggs and 2 tablespoons cold water in a shallow bowl. Place breadcrumbs on a plate. Lightly coat veal in flour, shaking off excess. Dip in egg mixture then breadcrumbs, pressing crumbs on with fingertips to secure. Place schnitzels on a plate. Refrigerate for 30 minutes.

10 Step 3 Preheat oven to 140 C/120 C fan-forced. Line a large baking tray with baking paper. Pour oil into a large frying pan until base is covered. Heat over mediumhigh heat. Reduce heat to medium. Cook 2 schnitzels for 2 to 3 minutes each side for medium or until golden. Drain on paper towel. Place in oven on prepared tray to keep warm. Repeat with remaining schnitzels. Serve with L1 Mash and Green beans (and 1/4 cup carrots and/or green peas and/or 2 brussels ) L1 Wegdes and Coleslaw L2 Sweet potato (mashed or baked) with a mixed leaf salad and poppy seed dressing. L3 Mash and MUSHY LEEK AND PEAS Recipe adapted from: Coles

11 Burger and Chips For Level 1 have a bunless burger or burger pattie served on gluten free bread Beef Patty, chicken schnitzel, lamb rissole/patty For beef patty simply add a tbs of chives and shape L1 filling and side ideas Add: 1 or more Coleslaw Iceberg lettuce Home made mayonnaise Egg Side: Wedges, potato gems or plain potato crisps L2 Filling and side ideas 2 slices of canned beetroot rinsed and 1 slice of tomato

12 L3 1 slice of Jarlsberg Cheese Sweet Potato fries Standard wheat bread hamburgers are high in FODMAP - fructan and contain gluten - but are low in food chemicals - salicylates, amines and glutamates. If you are not too sensitive to fodmaps this option can be considered a level 1.

13 Fish with Lemon Butter Sauce and Green Beans Level 2 - for level 1 serve with parsley butter sauce Level 2, For level 1 serve with a parsley butter sauce instead of a lemon butter sauce. Ingredients 4 John Dory fillets or Goldband Snapper fresh not frozen ¼ cup (35g) rice flour 60g butter or ghee (clarified butter) both low in lactose and casein juice of ½ lemon * 2 tablespoons finely chopped parsley steamed green beans 10 per person Optional also serve with peeled steamed potato.(1 small per person) Directions 1. Pat fish fillets dry with paper towel and dust with seasoned flour, shaking off any excess. 2. Melt half of butter in a large frying pan on medium heat. When starting to sizzle, add fish fillets and cook for 2 minutes each side, until tender and golden. Remove to warm plates. 3. Add remaining butter and lemon juice to pan, increase heat to high and stir for

14 1 minute, until well combined. Stir through parsley. Serve fish with steamed potatoes and green beans and spoon over sauce. Notes 1. Butter although dairy can usually be enjoyed by anyone with a problem with lactose or casein, as it low in these. To increase your Omega 3 intake use organic grass fed butter if you can afford to. 2. Lemon juice is not low salicylate or amine, but at the levels used in this recipe the overall amount is low - Moderate. Do not increase. 3. Although potato is high in carbohydrates, when combined with lemon and other low carb ingredients like the ones used in the recipe, the rate that potato converts to sugar is slowed down, to a level that should not destabilise blood sugar levels in anyone who is experiencing hypoglycaemia. Original Source: Nine MSM (adaption changed from plain flour to rice flour)

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