Flynn

Hello!

If you’re reading this, chances are you’ve enquired about what Jo can & can’t eat, which usually happens when you like to cook for her.
Firstly, thanks for caring, and being willing to learn!

We’ve included a brief description of her different allergies, and explanations of which foods those things are found in. Also some cooking tips that work really well for us, and a list of friendly foods if you’re feeling overwhelmed!

Happy reading, and thanks again..

Tom & Jo

Coeliac - allergy to gluten.

Gluten is bad. Very bad. It causes unmentionable things to Jo’s digestive system, and can cause serious problems down the track if not dealt with diligently.
Gluten is an allergen that is labelled on packaging (by law in Australia). It is easy to avoid if looking out for it.

FYI gluten is found in: wheat, malt, barley, rye and oats.
Note: “Glucose syrup (from wheat)” is processed enough so there’s no gluten in it.

Shellfish

Shellfish is bad. Quite bad. Jo may have trouble breathing if she eats any crustacea!
Fish in general is fine; all good. Just look out for prawns and oysters, mussels, lobsters and the like. Dishes with shellfish are pretty easy to spot.

Fructose malabsorption

We don’t like fructose, Jo’s stomach doesn’t quite know what to with fructose, so causes great discomfort; Jo has a bad time.
Might be worth noting though that this one is an “intolerance” (as opposed to an “allergy”) and won’t cause any long term cancers or inability to breath! :)

Unfortunately, fructose can be hard to spot, and is naturally occurring in some fresh foods so we’ve included a list below.

The Usual Suspects

The key foods to look out for are:

• Onions
• Garlic
• Apples
• Pears
• Honey

Known Accomplices

The complete list is bigger:

• Agave syrup
• Apples
• Asparagus
• Cherries
• Garlic
• Honey
• Inulin (a dietary fibre which sneaks into things like yoghurt)
• Legumes (all beans etc)
• Mangoes
• Onion - all types except green tops of spring onions & chives
• Pears
• Peas - sugar snap
• Watermelon
• and many more
  (definitive lists are hard to find as more foods are tested)
  Monash Uni has an app ($10 :( )

General cooking tips:
Please take care when cooking with pre-prepared things like:

• Curries
• soups
• sauces (soy, tomato, worcestershire*)
• stock
• tinned fruit
• pasta sauces

As garlic, onion and honey tend to sneak into the packets, you’ll have to have a read.

Easy replacements:
We don’t expect you to stock all these new things in your pantry for one meal! We have them in excess, or are happy to bring them to contribute.

• Massel 7’s stock cubes are friendly. They come in packs of 7.
• We eat a lot of gluten free pasta, and the most reliable is Barilla or San Remo (coles & safeway).
• When making anything with a sauce, we usually use celery instead of onion, and garlic infused olive oil instead of garlic. This is friendly, and gives a familiar “base” to the sauce.
• If baking, we simply replace plain and self raising flour with the Aldi GF plain and SR flour. These are the most reliable we’ve found.
• Golden syrup or maple syrup are usually a great substitute for honey.
• Some soy sauces available now are gluten free and while some tomato sauces are fine, others have onion, so we read labels before we buy.

And last but not least, a list of good foods if one is feeling overwhelmed!

Some strategic recipes..

Bolognaise:

Most people have their own recipe, which can be fine if modified - the usual offenders in a bolognaise tend to be onion, garlic, and stock. If you’d like some specific ingredients to follow, here is one list of ingredients:

• Celery in place of onion - chopped
• 200g beef mince
• 1 tin canned tomatoes
• 2 Tbsp tomato paste
• ¼ cup red wine
• pinch of chilli flakes
• 1 carrot - grated
• ½ zucchini - grated
• salt and pepper to season
• 2 tsp basil flakes

We find bolognaise to be very versatile - throw in some peas, and mashed potatoes on top make a good shepherds pie! yum :)

Pomodoro pasta sauce:

• Bacon
• Capsicum
• ‘plenty of tomatoes’ (ie, 2-3 tins of chopped/crushed, plus 2-3 fresh)
• 2-3 tsp basil flakes
• 1-2 tsp oregano flakes
• 1 tsp chilli flakes

Brown the bacon
Soften the capsicum
Add everything else
“Simmer for a good while” (until it’s reduced, or saucy ;)

Best Ever Butter Chicken

This is one of our all-time favourites:
(modified from quirkycooking.com.au)

• 3cm fresh ginger, peeled
• 1 long red chilli, deseeded and halved
• 100g ghee or coconut oil
• ½ tsp ground cinnamon
• 2 tsp ground paprika
• 3 tsp garam masala
• 1 tsp ground cardamom
• 2 tsp ground coriander
• 2 tsp ground cumin
• 2 tsp ground turmeric
• 500g coconut cream
• 3 Tbsp lemon juice
• 200g tomato paste
• 3 tsp sea salt
• 1 kg chicken thigh fillets, cut into 3-5cm pieces (or up to 1.3kg for TM5 or stovetop)

Method

• Process cauliflower in a food processor until chopped into rice sized pieces. Set aside.
• Chop ginger and chilli by hand, then saute in a heavy based saucepan with ghee or coconut oil.
• Add remaining ingredients and simmer gently, covered, for 20 mins or until chicken is cooked through and sauce is beginning to thicken. Stir now and then.
• While chicken cooks, fry cauliflower rice in a frying pan with some ghee or coconut oil, for 15 mins or until soft.

✂
Johanna Flynn

Ladies $30 | Mens $20 | Kids $10

0409 475 657
Doreen