Food Intolerance Recipes,  Irritable Bowel Syndrome,  Nutrition,  Recipes,  Runs

Food Intolerance Recipes shared by Ultra Trail Runner, Sue Coad

Sue CoadSue Coad is a long term and valued client of Nutrition Strategies. She will be sharing a series of recipes that she has constructed over time in relation to some of her food intolerances. Sue manages with her natural food chemical intolerances such as salicylates, glutamates, amines, food colourings and additives and also affected by FODMAPs (poorly absorbed rapidly fermentatble short chain carbohydrates that can influence Irritable Bowel Syndrome and functional gut symptoms). She has over time been learning her main dietary triggers and her tolerance level. She continues to build on this working with dietitian, Steph Gaskell.

Rolled Oat Biscuits

Rolled Oat Biscuits

Ingredients

  • ½ cup buckwheat flour or Soy flour
  • ¼ cup rice flour
  • ¼ cup potato flour
  • ¼ teaspoon xanthan gum
  • 2  teaspoons baking powder
  • ½ teaspoon carb soda
  • 2 cups rolled oats
  • ¾ cup sugar
  • 125 gms butter
  • 1 ½ tablespoons maple syrup
  • 2  tablespoons boiling Water

Method

  1. Heat electric oven 200 degrees C.  Not sure what this would be for a gas oven.
  2. Sift flours, xanthan gum, baking powder, carb soda together 4 times to ensure the ingredients are well mixed.
  3. Add the rolled oats and sugar to the above ingredients.
  4. Melt butter.  Add maple syrup and boiling water. Add this mixture to the dry ingredients and mix well.
  5. Approximately a tablespoon of the mixed ingredients (per biscuit) onto a tray.
  6. Cook about 10 – 15 minutes in the oven.

Serves approximately 18, serve size 38g weight per biscuit

Nutritional Analysis per serve

  • Energy 680 kj (163 cal)
  • Carbohydrate 24 g
  • Protein 1.8 g
  • Total Fat 6.7 g
  • Saturated 4.0 g
  • Dietary Fibre 1.4 g
  • Sodium 124 mg

Analysis assessed by FoodWorks Professional 2009.

Practical Comments

They are yummo! Watch the amount you eat though as they are high in total fat and saturated fat. Good amount of carbohydrate and sodium packed into these biscuits. If you are going to use on a long run or event like an ultra endurance event, assess gut tolerance in training.

If you try them out, please let us know your feedback.

 

Gluten Free Biscuits

Gluten Free Biscuits

Ingredients

  • 1 cup soy flour
  • ½ cup rice flour
  • ½ cup potato flour
  • ½ teaspoon xanthan gum
  • 4 teaspoons baking powder
  • ¾ cup castor sugar
  • 2 eggs
  • 1 teaspoon milk
  • 125 gms butter

Method

  1. Heat oven 200 degrees C.
  2. Sift flours, xanthan gum, baking powder together about 4 times to ensure the ingredients are well blended.
  3. Beat butter and castor sugar until creamy.
  4. Beat eggs and add milk.
  5. Add to butter and sugar.  Mix well.
  6. Add approximately 1/3 of flour mixture to the creamed ingredients and mix.  Repeat until all flour is blended to mixture.
  7. Take about 1/3 of mixture and roll out onto a well floured board/top. (Potato or rice flour is ok)
  8. Roll mixture. Use cutter shapes or a glass to cut into biscuit shapes.
  9. Place on a tray with baking paper.
  10. Cook until golden brown.  (approximately 5 – 7 minutes)

Serves approximately 20, approximate serve weight per biscuit 32g

Nutritional Analysis per serve

  • Energy 548 kj (131 cal)
  • Carbohydrate 17 g
  • Protein 2.5 g
  • Total Fat 5.9 g
  • Saturated 3.4 g
  • Dietary Fibre 0.5 g
  • Sodium 137 mg

Analysis assessed by FoodWorks Professional 2009.

Sue is an SARRC ultra trail runner with multiple food intolerances. This year she completed the North Face 100 km event using Steph’s advice on nutrition planning and timing.

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