FODMAP

Quick Cook Lunch Recipe – Tuna Fish in Tomato sauce with Rice

Move over Jamie OliTuna Fish in Tomato Sauce Cookingver. There’s a new guy in town and he can rustle up a random yet tasty meal for lunch/ dinner in under 20 minutes.

They say that Necessity is the mother of all invention. It certainly was today. I was forced to be creative when making my lunch as I forgot to defrost the Turkey Breast quick cook steaks I usually have. It was actually a blessing in disguise as I am perpetually bored of eating the very same thing for lunch every single day.

I am currently on an exclusion diet as part of my effort to overcome and conquer my debilitating Irritable Bowel Syndrome – Diarrhoea (IBS-D). I was diagnosed with Lactose intolerance over 9 years ago and have been on a dairy free diet ever since, but I still suffer the ill effects of IBS-D on a daily basis. I have been on various exclusion diets and diet regimes before, all to no avail.

However, I persevered in my quest to eliminate any possible foods that may be continuing to inflame or cause my IBS-D and that is how I discovered the magic of cooking with coconut oil as a substitute for vegetable or seed oils (such as vegetable oil, corn oil, sunflower oil and rapeseed oil). Using only coconut oil to cook the food I eat has really helped reduce my IBS-D symptoms and has also had the side effect of helping me lose over 1 1/2 stone of weight.KTC_Coconut_oil I still need to do more research around coconut oil as there seem to be many health benefits but it is also high in saturated fat, which increases cholesterol in the body, which can lead to heart attacks! I try not to use too much though.

So this is the place I started from this afternoon, when I realised I had the choice between eating a sandwich which would make me ill or trying to conjure up a suitable Free From lunch. I am currently excluding all dairy, wheat, gluten, high fibre (onions, mushrooms, spinach, all nuts, the skins and seeds of all vegetables and fruits such as potatoes, tomatoes, courgettes/ zucchini, cucumbers) and vegetable/ seed oil ingredients from my diet. I am only using coconut oil to cook with, although I can still use salt, pepper, ground coriander, ground paprika and ginger in my meals, but not garlic or any chilli power!

Having so many restrictions on what I can eat and cook with is very limiting, but it forces you to be creative. All I had in my kitchen was some Tuna Fish cans (in spring water as opposed to sunflower oil – the tuna in sunflower oil cans used to inflame my IBS-D a lot, because of the oil), rice, tomato passata, dried herbs, salt, ground pepper, ground coriander, ground paprika and a jar of ginger paste. This is what i came up with. My low fibre, dairy free, wheat free, vegetable/ seed oil free, IBS friendly Tuna Fish in Tomato sauce with rice quick cook lunch.

Ingredients:

  • 1 can of Tuna Fish in Spring Water
  • 250g Tomato Passata (no skins or seeds)
  • 1 tablespoon of Coconut Oil
  • 1/2 teaspoon of Salt
  • 1/2 teaspoon of ground pepper
  • 1/2 teaspoon of ground coriander
  • 1/2 teaspoon of ground paprika
  • 1 teaspoon of garlic paste
  • 1 tablespoon of dried mixed herbs
  • 1 tablespoon of dried basil
  • 1/2 carrot – peeled
  • 1/2 courgette – peeled
  • 160g of cooked basmati rice

Serves: 1 or 2 people depending on hunger!

Time to cook: Less than 20 minutes. The rice takes 16 minutes to cook in our 1000 watt microwave. The actual Tuna in Tomato sauce takes only 10-13 minutes to cook, depending on how hard or soft you like your vegetables. A low fibre diet recommends cooking vegetables thoroughly and not eating raw vegetables.

Instructions:

  • Make the rice. I just made the rice in the way I usually do, which is to put 1 cup of dried rice into a corning-ware dish, wash the rice to remove the starch, add 2 cups of water, then microwave the rice for 8 minutes uncovered on medium power, then put a microwave cover over the corning-ware dish and heat for another 8 minutes on medium power. This cooks enough rice for 4 people. You can just cook the rice as you usually do or even substitute in Gluten Free Pasta (if you want the recipe to be wheat and gluten free). I don’t use ready-made Microwave rice such as Uncle Ben’s (the one’s that cook in just 2 minutes) as they have sunflower oil in them.
  • While the rice is cooking in the microwave:
    • Peel the carrot and cut it into small chunks and put it to one side.
    • Peel the courgette and cut that into small pieces and put with the carrot pieces.
    • Turn on the hob, to medium heat, and put the saucepan on it. It needs to be a little bit hot for the coconut oil (which is solid in the jar) to melt.
    • Put the 1 tbsp of Coconut oil, the salt, pepper, coriander, paprika, and ginger paste into the saucepan and mix together.
    • After about 30 seconds add the Tuna Fish (drained of it’s spring water form the can) into the saucepan. Stir the oil/ spice mix and tuna together.
    • After another 30 seconds add the cut up pieces of carrot and courgette to the tuna fish and pieces mix in the saucepan.
    • After 1 minute add the Tomato passata to the saucepan and stir all the ingredients together.
    • Let the mix fry for about another 1 minute.
    • Then turn down the heat to low so that the sauce in the pan is just simmering.
    • Add the Dried mixed herbs and dried basil to the sauce and stir in.
    • Cover the saucepan and let the sauce cook on low heat for around 10-13 minutes.
    • After the Tuna Tomato sauce has cooked you can just add it to the cooked rice and you have what is hopefully a tasty Free From lunch full of proteins and carbs that is suitable for people with Lactose, Wheat an gluten intolerances or people on Low Fibre or other exclusion diets.

This is what the finished meal should look like. Apologies for the photo being very basic and lacking style, it was a quick smart phone moment.

 

Free From Tuna Tomato Rice

Free From Tuna Tomato Rice

 

 

 

 

Discomfort Eating Part 1– IBS-D versus Emotional Support from Pancakes

pancakes_use It was never going to be a good idea.

Tesco factory made pancakes full of wheat and milk, together with Waitrose Pre-made Beef Bolognese full of onions and tomatoes. And all that after the Apricot Tarte that I specially bought for my father’s 80th birthday (he loves apricots and tartes so I think I made his day). He insisted I have a slice of, as it was his birthday, and he wanted me to /”make the effort for him”. He then reminded me that he thought all these food intolerances were rubbish, “made up nonsense”, and I was wasting my time going on food exclusion diets in order to overcome my IBS-D (Irritable Bowel Syndrome – Diarrhoea). So to please him, as he was already miserable at getting hardly any cards and having to live for so long in such a horrible, unjust world, I ate the tarte, although I was controlled enough to say no to cream. In case you are wondering the Apricot Tarte was delicious. However, as you may have already guessed, it was the start of a downward slide for my hyper-sensitive gut.

If the Tarte was the only wheat, yeast and lactose I ingested that day, it may have been OK. I probably still would have suffered some increased symptom of my IBS-D. I had, you see, been stuffing myself full of chocolates over the last few days, to numb the increasing emotional pain I was feeling within me. I also fell of the wagon, so to speak, by binge on wheat and dairy filled fancy snack food at a christening last Sunday. My wife was made Godmother to her school friend’s daughter. The service was beautiful (I love old churches – this was 800 years old), but the reception afterwards was my true heaven. Honey Roast Beef slices, smoked salmon with prawns on top, pork and leek pies, goats cheese and sundried tomato quiches. Poppy seed roll bread. My favourite type of seeded bread. All the stuff of my dreams, denied to me by my recent years of exclusion diets. I could have tried to have more self-control. Yet it has been a hard few weeks, in fact months. So I gave in to the naughty demons inside me.

As a drug, not all food works for me. It has to be tasty food. Generally fatty, unhealthy food. Chocolates are one of the best drugs that give me the hit I need to distract from slipping down into a spiral of depression or anxiety induced panic. I have had to deal with a lot of emotional tension, stress and turbulence recently (due to a myriad of financial and family related drama’s that I have done my best to avoid but which have sought me out and keep haunting me). The chocolate hits have helped get me through, in addition to the pork and leek pie, though at a price.

Anyway, enough about the Double Decker bars and Pound shop Thornton’s boxes, back to the pancakes. So after the Birthday Tart slippage, why did I make it worse by devouring the pack of pancakes I bought impulsively as they were seducing me at the entrance to my local hypermarket. My excuse?

It was Pancake day, one of my favourite days of the year. In terms of religious faith I am not a religious man. Food, however, is my religion. Any day or event where the celebration involves or revolves around food is holy to me.

I live to eat. It is the thing that makes me get out of bed in the morning, for breakfast. I push through the drudgery of mornings dreaming of the reward of lunch. After lunch the day is all about getting through to dinner time (hopefully with some tasty snacks in between). When I used to have a very high pressured, fast paced, long hours finance job in central London, the things that powered me on through the day were sausage rolls from Waterloo station in the morning, a Snickers’ bar (Marathon for all you old school Brits out there) for morning break, a large Chili Con Carne lunch from the subsidised work canteen, a can of Dr. Pepper and a bag of Flame-grilled Steak McCoys Crisps for afternoon break and the thought of some overly oily, yet tasty home-made cooked meal, full of marinated meat, made by my equally carnivorous mother.

So that is a very concise summary of why I eat and why eating tasty food that gives me a stimulating hit is so important to me. It is emotional comfort eating, I understand that now, but that doesn’t mean I crave it any less.

This is why I thought milk-based pancakes with Beef Bolognese sauce might be a “good” idea. Aside from the fact that it was a weird combination (I like weird) for a pancake, and my wife thought it was disgusting, I should have known better.

I have cut this post into 3 separate posts to make it easier for people to digest (excuse the very bad pun).

This is the link to Part 2, which continues on from this point (to be updated once the post is published!)

Link to Irritable Bowel Syndrome Treatments List on NHS Website

You are what you eat

A more cheery post than the last one for a surprisingly warm and sunny Monday morning here in south-west London.

A lot has been happening in my life recently, from my battles with the foxes who have made our garden their home to my detective work trying to find a long lost family member, but one area of my life has been a constant thorn in my side, or front. My gut.

Happy Gut Mascot

My gut is too big (I’m around 2 1/2 stone overweight) and is constantly bloated, making me look like Arnold Schwarzenegger’s body double from his ill-fated movie Junior (without the muscles or riches) – i.e. pregnant (Schwarzenegger jokes may be lost on the new generation). In addition to being too large my gut also doesn’t work properly, and hasn’t really done for the last 2o years or so. You see I have IBS-D (Irritable Bowel Syndrome Diarrhoea), which is as yucky as its sounds. Nothing has really helped me overcome my IBS, although the intensity of the symptoms vary, and when I have bad flare ups things get really bad and it’s hard to leave the house or do much. I’ve spent a long time having various tests and trying out various remedies and therapies. I was diagnosed as Lactose Intolerant, which was hard to take as I love pizza and milkshakes, but even without any Dairy in my diet my IBS was still making life difficult. It’s not easy going out, commuting to jobs using public transport or playing sports when you constantly need the loo.

Anyway, I recently saw a TV programme called The Food Hospital, where they try to tackle peoples various health problems by changing their diet. One lady had bad IBS like me and she was sent to Kings College University Hospital in London to go on their trials of the FODMAP diet.

FODMAPs are short chain carbohydrates and monosaccharides that are poorly absorbed in the small intestine, including fructans, galactans, fructose and polyols. The term is an acronym, deriving from “Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”.
The restriction of FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gut disorders. The low FODMAP diet was developed at Monash University in Melbourne.

The idea is to eliminate certain foods from your diet (food high in FODMAPs) for aorudn 8 weeks, and then hopefully you’re gut and IBS has calmed down and you can re-introduce each food type into your diet, in a controlled way, to test which food inflames or causes your IBS. So after 8 weeks of eating a diet with no wheat, no dairy, no soya, nothing with onions, nothing with garlic, no apples, broccoli or mushrooms, and lots more food you can’t eat on the diet, the idea is you test which food aggravates your condition the most. In week I will be re-introducing wheat into my diet, slowly, by eating bread on the first day once, then more on the second day, and if the bread doesn’t cause a flare up of my symptoms I can keep eating bread and move onto introducing another high FODMAP food into my diet. If the bread does give me problems, I have to eliminate form y diet again and then go back to a Low FODMAP diet for the next few days before re-introducing another high FODMAP food into my diet to test that.

Sounds complicated right? Well it is, but I’ve actually got far more used to tracking what I eat over the last few years than I ever would have hoped to when I was a fast food junkie during my university years. I started tracking what I eat when I went on a different elimination diet in 2005 and also when I went on WeightWatchers in 2009. I’m using a note taking app on my iPhone (Awesome Note) to track what I eat and my IBS-D symptoms, and then correlating all this data in Excel. I aim to develop my own tracking iPhone and web based app as part of my journey into the world of programming, but I need to finish my private social network application and programming courses first. Monash University also have a new FODMAP iPhone app out, which I will have to download and try out. There is also a great WeightWatchers app, but more about that later on.

So every time I eat something, I make a note of it on my iPhone app, and I have to ensure I don’t eat any food with high FODMAPs. That is pretty hard as most food I eat has garlic, onions, dairy, wheat or soya in it, especially processed food and food made in restaurants. The only thing helping me out is the fact I am working and studying from home, so I can eat 3 home-made/ cooked meals a day. My favourite Pret-a-Manger club sandwiches are out for lunch, my new lunch menu contains 2 grilled turkey steaks, fresh baby spinach, Olive Oil, Bird’s Eye Wheat/ Gluten free Potato Waffles or boiled new potatoes if I have the time to cook them, and some ketchup and mayonnaise that er both wheat/ gluten and dairy free. It’s actually quite a nice lunch, and I have been eating this as lunch for at least the last 13 weeks. You see I started the FODMAP diet on my own, after a really bad flare up in my IBS, around 13 weeks ago. I did it for 6 weeks, noticed that the number of really bad IBS days were less than usual but my IBS was still similar to what it was before, or at least I thought so. the I went to my best friend’s wedding reception so I stopped the FODMAP diet for that week, to try and see if it had made a difference, and also to allow me to eat some tasty wedding food and drink at the free bar. Suffice to say that by the end of week 7, the first week back on food high in FODMAPs, I was really ill again. So even though it hadn’t cured me or transformed my life, the low FODMAP diet did seem to clam my IBS. I just needed to give it more time. I booked an appointment with a dietician at St. Georges Hospital, through my GP, and I am back on the low FODMAP diet, this time on week 6. My IBS has gone from being really bad, to just bad but better.

It’s still not good enough in terms of me being comfortable going out, but maybe the bacteria in my gut need more time to get healthy again. I saw the dietician 3 weeks ago, so I have 5 more weeks of just low FODMAP food, then i can start re-introducing food.

Hopefully by then my IBS will have calmed down to a place I can start re-introducting food as the good news that promoted this blog post (and my intense discussion of my gut and FODMAP) was the fact I booked our summer holiday trip for this year!

No it’s not Las Vegas or New York. It’s not even the Costa Del Sol. Yet it’s better than just another trip tot the local park. It’s sunny Bournemouth. I’ve never been to Bournemouth, in Dorset on the south coast of England, but it has a sandy beach, is by the sea, and isn’t that far to travel (consider all the IBS posting above). So it fits the bill. I was worried we wouldn’t be able to afford to go here, as holidays in the UK are pretty expensive, even though you don’t need to fly anywhere, yet I got a good deal on a decent looking hotel for 3 nights in last August.

The fact we’re now going to a seaside holiday in August means one thing. I need to lose weight, more specifically I need to trim and tone down my pregnant looking swollen gut. That means sticking to the low FODMAP diet to reduce the bloating (high FODMAP food cause bloating and gas in the gut), but it also means I need to go back onto the WeightWatchers diet that helped me loose 2/12 stone way back in 2009 (yes I wasn’t always fat!). I don’t want to wander aorudn the sandy beaches of the English Channel looking like an extra for the British Gangster movie Sexy Beast.

Everyone needs goals in life, and this new goal, our trip in 7 weeks, will hopefully focus my attention on sticking to the low FODMAP and WeightWatchers 53 point a day super diet (all food on the weight watchers diet have a points value, determined by the amount of protein, carbohydrates, fat and fibre in the food). It won’t be easy.

Tracking what you eat is one thing, tracking how much you eat of it is even harder. I’ve found my WeightWatchers weighing scales (to weight the food I eat and cook) and I have started creating the ultimate weekly food and meal planner in Microsoft word. I plan to have a 3 week cycle where I know exactly what I am going to eat for breakfast, lunch, dinner and snacks. the total food intake will add up to no more than 53 Weight Watchers Pro-Points a day, and so hopefully, if I stick to the eating plan, I’ll avoid high FODMAP foods and also loose 2lbs of body weight per week.

I’ll have to fix the broken foot strap on my static exercise bike at home and get back to exercising. At least I’m playing squash once a week again (although lugging my weight aorudn a squash court isn’t easy). I am feeling very positive and focussed though.

The biggest challenge is eating out and socialising. Maintaining a low FODMAP diet is really hard if you eat out a lot. The food in most restaurants contains a mixture of ingredients that inevitably will have garlic, onions, wheat or other high FODMAP foods. This is certainly true of Indian/ Pakistani and Italian restaurants. I love Chinese and Thai food, but they use garlic too.

The only place I really now is great for low FODMAP food is Nando’s, conveniently one of my favourite restaurants (and my 5 year old daughter’s favourite restaurant). The chips are wheat/ gluten free and I love eating a grilled half chicken. I avoid the sauces, as they have garlic, and don’t have a very hot or spicy marinade on the chicken. Cutting down caffeine is also pretty tough for me, but I’ve been persisting. Besides Nando’s all I can think of is steak and chips in terms of good low FODMAP restaurant food. Any other suggestion would be more than welcome.

Anyway wish me luck. Hopefully I’ll lose weight, overcome my IBS-D and be able to swim in the English Channel with pride.