GLORIOUS creamy whole grain chicken

This one is super easy and done in 12 mins!!! And ohh so yummy.

2 chicken breasts skin off diced
3 TBsp of GF flour
3 TBsp of whole grain mustard
250ml of lite thickened cream
1 red capsicum
3 C of chopped fresh spinach

1C rice
2C of water

In a microwave dish with high sides add rice and water and cook on high for 12 mins

Cube and flour the chicken and add to hot fry pan with a TBSp of oil. Cool until lightly brown.

Add diced capsicum and cook through. Add salt and pepper to taste.

Add the cream & mustard and heat through. At the last minute toss through the spinach and allow it to wilt.

Serve hot




The world’s best BANANA BREAD recipe!

I have Jenny from ‘Independence’ to thank for this one. When we were away on our honeymoon in the middle of nowhere, Jenny whipped up some banana bread (I stole a corner and man it was good). This is the GF /fructose-friendly version of hers. My theory is if you can make it on a boat in Vava’u then there is absolutely no reason that you cant make it at home with the creature comforts and ingredients in hand.

It was warm and sunny this morning and the world was singing the tune of banana bread! I put it on, went for a run and upon my return the house was wafting warm banana smells down the hallway and onto the street…

So the ingredients list…

  • 1 1/2 C sugar (I use 1C sugar and 1/2 C of glucose)
  • 1/2 C butter
  • 2 eggs
  • 3-4 mashed bananas (the blacker the better)
  • 1tsp of vanilla bean paste (vanilla essence does the trick if you can’t find vanilla bean paste that is fructose/ inulin free)
  • 3 TBsp milk
  • 1 TBsp white vinegar (the secret ingredient of awesomeness)
  • 2 C GF flour mix
  • 1 tsp zantham gum
  • 1 tsp baking soda
  • 1 tsp salt
  • 1 tsp cinnamon

The all important instructions….

  1. Preheat oven to 180C
  2. Cream butter and sugar in bowl, then add eggs one at a time and mix in thoroughly. 

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3. Mash bananas on a plate and then stir through mixture

4. Add vanilla, milk and vinegar and stir through.

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5. Sift in dry ingredients

6. Once combined, line a loaf tin with baking paper, and pour in mixture.


7. Bake for 45-55 mins until centre springs back and a knife comes out clean.


Carrot and Spinach Curry with CRISPY Sesame Meat Balls

Inspired by Dr Seuss, I set about creating my own version of green eggs and ham this evening….. and to great success! It was added to the cookbook. This one took about 15 mins from start to finish this evening (I had probably taken another 15 this morning to make the sauce – but if you were doing it all together¬†I’m¬†thinking an easy dinner in under 20 mins!) This is more of a sweet fragrant curry than a spicy one.


  • 1 Cup of basmati rice
  • 4 carrots
  • 200g spinach leaves ( a big bag)
  • 4 tsp cumin ground (half for sauce, half for meat balls)
  • 4 tsp of coriander seeds ground¬†(half for sauce, half for meat balls)
  • salt and pepper
  • 3 C of chicken stock (I make my own buy getting a couple of chicken frames from the butcher and simmering for 2-3 hours with salt and pepper. It¬†freezes¬†really well in portion sized containers so you can defrost and use for a meal).
  • 350g mince
  • 1/3 C of rice crumbs (or GF bread crumbs, or GF flour)
  • 1/3 C sesame seeds
  • 1 tsp olive oil


Start by putting a pot of rice on so that it has time to steam at the end. I made basmati as its so tasty with curry.

  • For the sauce, take the ends off 4 carrots, chop roughly (leave the skins on) and boil them for 10 mins.
  • In a bowl add the mince, half the cumin and half the coriander, along with the sesame seeds, rice crumbs, and a decent pinch of salt/ pepper. Mix until well combined.
  • Into a hot pan (no oil at this stage) add roughly rolled meat balls, approx a big heaped tsp of ¬†mixture for each, they should be about 2-3cm round. Once you have added the last of them to the pan add a tsp of oil. If you add them as you roll them then they should be ready to toss them around. Keep tossing them every minute or so for about 4 mins. The sesame seeds will go crispy and when you add the sauce they keep their crunch!


  • By this stage your carrots should be ready to strain. Add to the blender with the spinach, the rest of the cumin and coriander, the chicken stock, salt and pepper. Blend them until smooth. You may have to stop a couple of times to push the leaves down into the mixture.
  • The rice should be ready to take off. Cover and let steam until your ready to serve.

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  • Pour the sauce over the meat balls and turn the heat down to low.
  • Simmer until the sauce is hot and serve

Green eggs and ham are born, technically…. in a sort of more green carrot curry and crispy sesame meat ball kind of a way

ENJOY ūüôā

Rice paper wraps

these guys are great, a basic noodle and vege or noodle and meat recipe wrapped up fresh or fried. Did the fried once, they were crispy and yum but these are stock standard in my house over summer for a fresh quick dinner.


Vietnamese Rice Paper Wraps

These yummy little guys are super easy to make. Generally you need to set aside 20 mins for the folding process but its not hard! And the thing I love about them is that substitutions are totally what makes them unique every time.

Here is my basic recipe (and what I adapt from depending on whats in the fridge:

  • grab a packet of rice paper wraps
  • vermicelli (I tried it with thick and medium rice noodles today and it worked fine- left overs for the win)
  • lettuce/cos/spinach thinly chopped
  • pork or chicken (although i have used schnitzel too and that was good)
  • thinly sliced veges, usually a couple of red capsicum/carrot/pumpkin (if you can tolerate it)/ cucumber
  • mint and coriander leaves (you can go without one or the other but these make the flavour)

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For the meat, fry thin strips and then add the sauce over the top

  • 2TBsp peanut butter
  • 1Tbsp GF soy sauce
  • 2tsp of glucose powder
  • 1TBsp sesame seeds

Its based on a hoisin and peanut butter recipe (I am yet to find a safe hoisin..)

the dipping sauce is equal parts

  • white vinegar
  • lemon/lime juice
  • glucose powder
  • either a chilli or tomato sauce (depends on tolerance- i usually try and forget that i¬†don’t¬†do well on chillis as it tastes better)
  • fish sauce

and then the fun begins….

So there are a few rules. ¬†You need a fry pan with about 1-2cm of hot water (that you can put your fingers in). A dinner plate for rolling them on, needs about 1tsp of water on the plate so they¬†don’t¬†stick or just run under the tap and¬†don’t¬†dry it.

The hotter the water the faster the rice paper wraps fold up and then dissolve  Pop it in, but immediately take it our and flip over otherwise it will uncontrollably roll up. When the wrap is soft but not limp, pull it out and pop on dinner plate. It will get softer whilst on the plate so dont let it get too mushy!

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Time to start rolling. Add your ingredients starting with the noodles, the more you put in the harder it is to roll and more likely to explode. Roll it up like a kebab and bobs your uncle.

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Easy!!! And fructose free!!! Enjoy



Glucose as a way to minimise symptoms of fructose malabsorption

So here’s the deal…. you’re allergic to sugar! Shit!!!

The molecule is a disaccharide composed of the monosaccharides glucose and fructose   C12H22O11. Thus, Table sugar is sucrose= fructose+glucose

Basically meaning that any time you eat sugar you’re ingesting fructose and its not doing well for symptoms. There is however evidence that suggests that replacing sucrose with pure glucose, will decrease your symptoms. Keeping it super simple, the theory is that there are two pathways through which the body can absorb fructose.

  • the first of which is a pure fructose pump- this is the one that is not functioning properlly and is causing the malabsorption
  • the second is a glucose pump- there is co-absorption through this pump (the fructose is reacting with glucose in the gut, then piggybacking through, being¬†absorbed¬†by the glucose transporter.

It is when fructose is not absorbed that you get your reaction.

There a couple of rules to how you can make this work to your benefit;

  • you must eat food that has a higher glucose than fructose ratio
  • there is a limit, everyone’s is different but it only works with fructose, NOT FRUCTANS (onion, garlic aren’t going to work)
  • it wont counter a reaction, but it can stop it getting worse or help to prevent one if the glucose is taken along side the meal

You can buy straight glucose powder from the chemist and also from some supermarkets. I also use the tablets. Whilst you can add the powder in place of sugar and to some foods that have small amounts of fructose in them to make them more tolerable, you can also get the tablets and eat them if you start to get a reaction or if your eating out and you cant eliminate all the fructose from a meal.

There are a couple of articles that will give you more info if your interseted…

Incomplete absorption of pure fructose in healthy subjects and the facilitating effect of glucose.

Fructose absorption.

Because of this theory there is an amount of fruit that some fructose free people can eat. Recommendations vary but the best global rule is that you can eat one serving of the following once every 2 hours (on the proviso that your not ingesting other fructose filled foods. These are the fruits that have higher levels of glucose than fructose in them. Serving sizes have to change depending on tolerance but here’s what works for me:

  • 1 kiwifruit
  • 1/2 banana
  • 3 large strawberries
  • 3/4 of an orange or equivalent citrus
  • about 6 blueberries
  • 1/4 C of pineapple (if your applying this to canned pineapple make sure your buying the brands that are in pineapple juice- syrup is a no go, and a lot are in either pear or apple juice- equally evil).

Whilst not huge amount, fruit is really good for you, and I mentally struggle to go without…..

Happy glucose foraging!!! Its in a lot of my recipes use it, let me know if it works for you too.