Tuna & Veg Quiche (Clean Eating, Gluten Free, Lactose Free option)

Just a quick post…..My Kitchen Rules is about to start……..My dinner tonight was a chuck together meal and it ended up tasting awesome.  I made a smaller serving (for 2) but double or triple for a family serving.


Tuna & Vegetable Quiche

2 full eggs plus 2 egg whites beaten

1/4 cup grated zucchini (squeezed to get juice out)

1/4 cup grated carrots

1/4 cup baby spinach finely chopped

1 small tin of tuna in springwater, drained

2 Tbsp grated cheese, or lactose free cheese plus extra for topping

1 Tbsp fresh chives, chopped

pepper to taste


Mix together in a bowl and pour into a mini square  casserole dish greased with coconut oil or olive oil spray.  Sprinkle a little cheese ontop and  Bake for about 20 to 25 minutes on 180 degrees C.

Add other seasonings you like,  I love cumin powder so added that.  Dont worry about salt as there is enough sodium in the tuna.  Allow to cool slightly then carefuly cut in half and serve.




Turmeric Eggwhite Wraps with Turkey (clean eating, gluten free, dairy free)

Was wanting something different to do for dinner using my turkey breast I had.  So thought maybe some kinda wrap using similar recipes to protein pancakes.   Turmeric has many health benefits and I love to use it, and goes great with eggs!!

Turmeric is effective in treating cancer since it increases liver function. The liver helps to eliminate toxic substances from your body. Given its antibacterial properties, turmeric is beneficial in treating many types of cancer, most noticeably:  Breast Cancer • Colon Cancer • Lung Cancer • Leukemia  Turmeric hampers the growth of cancerous cells. This is just one of the many turmeric health benefits.

The liver helps by detoxifying your blood through the production of enzymes.  These enzymes break down and eliminate the toxins found your body By using turmeric in recipes it  increases the production of  these vital enzymes, thus increasing liver function.  As an anti-bacterial and anti-inflammatory agent, turmeric works to heal wounds, cuts and other skin injuries. Its also healps arthritis, Alzheimers, Cardiovascular Disease and even Diabetes: Turmeric, along with many other spices, helps to moderate your insulin levels. If you consume a heavy sugary or white bread snack or meal, including turmeric will reduce how extreme your insulin response will be. Turmeric will by no means totally eliminate the sudden sugar intake shock on your body. Limiting sugar consumption and eating whole grains is the best approach to maintaining balanced levels.  http://turmerichealthbenefits.org/

So here’s a great way to get some Turmeric into your meals….(these are approx measurements, I have a habbit of chucking things together and not measuring lol)

Turmeric Eggwhite Wraps

2 eggwhites

1 Tbsp rolled oats

1 Tbsp almond meal

pinch salt

1/4 tsp turmeric

approx 2 tsp approx almond milk  (if your mix is looking runny enough you may not need it)

Blend in a food processor and pour into a frypan coated in olive oil spray, organic butter or coconut oil.  Spread it out if needed to make a thin but not too thin crepe.  As you dont want it to tear. Cook both sides, carefully flipping over.

Add any ingredients you want,  I added shredded turkey breast a little grated low fat cheese and cucumber. Filling ideas are endless.  Secure with a tooth pick if needed. Adding a 3rd eggwhite might help too to make a bigger crepe to wrap your filling.


Almond & Cream Cheese – Peanut Butter & Banana French Toast (Clean Eating, Gluten free option)

This was breakfast the the kids and I thismorning the kids loved it that they made me cook it again for dinner tonight!!!!   Its so simple and very yummy and really you can have so many different kinds of fillings!

Almond & Cream Cheese French Toast Filling

2 slices of wholemeal bread (or GF Bread)

1 tsp almond butter

1 tsp low fat cream cheese


Spread one side of bread with almond butter and the other with cream cheese and sandwich together and prepare egg mixture. (see below)


Peanut Butter & Banana French Toast Filling

2 slices wholemeal bread (of GF bread)
2 tsp natural peanut butter

1/2 banana, sliced


spread peanut butter on both pieces of bread, layer one slice with banana and top with other piece of bread.

French Toast Egg Mixture

This is for one sandwich..

1 egg

2 Tbsp almond milk

1/4 tsp cinnamon

optional 1/2 scoop of your favourite protein powder


Whisk all ingredients in a bowl that fits your size bread.

Lay the sandwich in the egg mix until coated and then flip over to coat the other side.  Preheat a fry pan or sandwhich press.  Use coconut oil to grease or a little butter if needed.  Cook on a medium heat on both sides until golden brown. Sprinkle with extra cinnamon to serve.


french toast1  french toast3

french toast2

Gluten Free Yorkshire Puddings (Low Fodmap, Dairy Free)

Today I made a roast for the kids and I, somthing I dont make often and I dont know why as they are so yummy.  Every Sunday my grandparents (they are English) would have a roast and we’d go visit often to enjoy Nana’s roast and she always made jelly, fluff and ice cream for dessert (Fluff is basically half set jelly and evaporated milk that has been beaten and it triples in volume and is well fluffy!)  My absolutely favourite part of my Nana’s roast was her yorkshire puddings.  And since I am gluten free I thought I’d see how a gluten free version would turn out.  To my surprise they were absolutely amazing.  Kids always love them too.   This recipe is adapted from food.com  and definately one I’ll be making again.

(I made these with plain flour and baking powder as I didnt have self raising flour).

Gluten Free Yorkshire Puddings

115 g gluten-free self-raising flour

140 ml almond milk (or milk of choice)

140 ml water

1/4 tsp sea salt

1 egg

4-5 Tbsp rice bran oil

Heat the oven to 220°C.  In a mixing bowl place wet ingredients and beat to combine.  Then add dry ingredients and beat well (use electric mixer, the trick is to get lots of air into it).   In a 12 hole muffin tin pour a little oil in each one maybe a teaspoonful.   Place the tray with the oil in the oven until super hot then take out and carefully pour batter into each hole over the oil until almost full.  Place back in the oven for about 20-25 minutes until golden.   Or you could bake this as one big one for 45 minutes.  Serve immediately with your roast meal or serve it with golden syrup and cream….yummo.


Coconut Chicken Strips with Avocado Mash (Low Fodmap, Gluten Free, Dairy Free*)

I love thinking of different meals for myself, something quick for one when the kids want something I cant have for dinner, tonights dinner was soooo good!!!!  A little while ago I posted a recipe about coconut chicken nuggets that were a huge hit with the kids and the flavour was amazingly good.  Tonight I couldnt be bothered getting the food processor to make the shredded coconut finer and glad I chose to do it that way, i loved using the shredded coconut as in the fry pan it toasted and bits fell off and those bits were awesome and crispy!!   So I used chicken strips (stiry fry chicken strips as they cook quicker) and since I have discovered I can tolerate a little avocado I bought some today shopping (YAY!) and was keen to have some with dinner.  I made this meal just for me but its pretty simple to work out what you will need if you are using more than 4 piddly pieces of chicken strips (I can only have small meals hence only the small amount of chicken).  I was absolutely blown away with this meal.  I definately and making this for the kids as I am sure they will enjoy the avocado.   Cant wait to have this again tomorrow!!   Absolutely loved this meal!!

*Avocado is fine on a low fodmap diet but only 1/4 of a cup at one meal.  I had 1/2 a cup the other day with no symptoms so please asses your own intolerances.

Heres approx measurements for 4 people.

Coconut Chicken Strips with Avocado Mash

serves 4 to 6

1 packet of chicken strips (about 500 grams)

1/4 tsp himilayan salt (or sea salt)

1 cup shredded coconut (use more if you think it needs more to coat the chicken)

1 avocado

1/4 tsp himilayan salt (or sea salt) for avocado mash

4 slices of brie cheese (omit if lactose/dairy free)

handful of baby spinach leaves

Dairy free spread for cooking or butter

In a large bowl add the coconut and 1/4 tsp salt and toss to combine, add the chicken and mix around until chicken is evenly coated (add more coconut if needed to coat better).  Heat a frying pan and add 2-3 tablespoons of butter/dairy free spread (this helps toast the coconut and makes it golden) add the chicken and let brown on one side and turn over to brown the other side.  Meanwhile mash the avocado with 1/4 tsp salt just before chicken is ready.  Lay a few spinach leaves on each serving plate and add and a heaped dessertsoonful of the avocodo mash ontop.  Lay a slice of brie cheese over the top of the mash and layer chicken around the plate.  Sprinkle any spare toasted bits fallen off into the pan over the plate (yummy!).  Serve immediately and enjoy.

Chicken & Walnut Sausage Rolls (Gluten Free, Low Fodmap, Dairy Free, Egg Free)

Since I can’t eat beef now for a while I thought I’d think outside the box and create a new favourite sausage roll, as I seem to be loving sausage rolls at the moment.  I thought as I love chicken why not a chicken sausage roll.  I have to keep salt to a minimum so left out the feta cheese in this one but enjoy having nuts, almonds or pinenuts etc in a meal.  I also played around with making a new pastry for some flavour differences, I used quinoa but since it affected me I will be replacing it.  I really am pleased with this creation, both the pastry and the meat are delish!!!   What gives the pastry extra flavour is using hazelnut meal, I love the pastry!!!!  You can subsitute for another flour or 2 or 3 in the cup if you prefer.    I love it when a recipe turns out amazing.  For my other pastry go here https://mycleanplate.wordpress.com/2012/07/22/low-fodmap-sausage-rolls-gluten-free-wheat-free-lactose-free/

Chicken & Walnut Sausage Rolls


1  cup quinoa flour (can swap this for either more brown or hazenlut meal or  rice flour, buckwheat which has a similar nutty flavour or amaranth or even millet flours)

1/2 cup hazelnut meal (or almond meal)

1/2 cup brown rice flour

5 Tbsp dairy free spread, chilled (leave in freezer a bit to harden a little more) or use butter if not lactose intolerant – I forgot to weigh, I was just guessing each tablespoon amount.  Doesnt matter as if its more you will just use less water at the end

1/2 tsp sea salt (I use himilayan sea salt but i know not many will have that so any salt is ok)

1 Tbsp flaxmeal

1/2 tsp xanthan gum (optional)

approx 1/2 cup chilled water (use more if needed)

Preheat oven to 180 degrees and line baking trays with grease proof paper.  In a food processor combine dry ingredients  and pulse to combine.  Add chilled butter and mix until fine breadcrumbs are formed.  Slowly add chilled water until a dough forms and it comes away from the sides in a ball.  Wrap and freeze for a little bit to make it easier to work with.


500grams chicken mince

1/2 cup chopped walnuts

1 carrot, finely grated

2 Tbsp fresh chopped chives

2 fresh basil leaves finely chopped

1 tsp ground cumin

1/2 tsp sweet paprika

1 tsp italian herb mix (dry mix from masterfoods)

pinch salt

pepper to taste

Combine all ingredients thoroughly and set aside while you prepare the dough.

Pastry:  I cut my dough in half and work in 2 lots.  Form into a log shape on a grease proof paper that is lightly floured with brown rice flour, making it into a log shape now   makes it easier to get a rectangle shape when rolling.  Roll into a rectangle and spoon chicken mixture along the centre.  Take the top part of the grease proof paper and gently lift and pull it towards you as it will then fold the pastry over the top part of the chicken mixture and slowly pull the paper away from the pastry,  this is so much easier and less chace of it sticking!  Use a little milk, or lactose free milk along the bottom edge to help act as the glue.  Carefully roll the sausage roll over to join the ends which should now be at the bottom of the sausage roll.  Cut carefully into desired pieces and place on a baking tray using extra milk brush a little milk over each sausage roll and bake in the oven for 20 minutes.

Sweet Potato, Feta & Spinach Frittata (Low Fodmap, Gluten Free)

I love making frittata’s they are so easy to make and you can put anything in them.  This one I made for my amazing bestie, Michelle for our lunch catch up after our Combat class (Michelle is the instructor).  The kids also got to have some for dinner and they quite liked it, even with the spinach in it!   I also love cooking with feta cheese,  I have am omlette just about every day, if  its not one for breakfast then its one for lunch or dinner,  I always use fetta and spinach in my omlettes!   They do use up alot of eggs but its a nice good meal!   Tayla loves this Frittata but sadly feta is now offlimits to her after her lactose intolerance diagnosis, so I am going to source a vegan ‘cheese’ its not cheese but it tastes like cheese, if anyone can recommend any in Australia that would be great.  For now its cheeseless omlettes and frittata’s for her. She loves her cheese so much and is finding it hard not having any, she especially loves her cheese and crackers and misses it as her school snack.

Sweet Potato, Feta and Spinach Frittata

2 sweet potato’s peeled and cut into small squares (about 1cm)

100 grams low fat feta cheese, chopped into small 1/2 cm squares or crumbled

1 cup baby spinach leaves

1 Tbsp finely chopped fresh chives

8-10 eggs (I am feeding myself and 5 kids so usually use 10 eggs)

1 Tbsp butter (or olive oil)


Preheat oven to 180 degrees and spray a glass pie dish with olive oil spray (or use butter). In a frying pan melt the butter and add the sweet potato pieces mixing to coat in the butter allow to cook for about 12 minutes to get a little colour and to soften a little.  In a bowl add the eggs and beat til combined.  Add the Feta, spinach and chives and mix.  Evenly spread the sweet potato in the pie dish and pour the egg mixture over the top.  Bake in the oven for about 25 minutes. (My oven is fan forced).   Allow to cool sligtly before cutting.  Serve with a side of fresh salad  and enjoy.


Ready for the oven

Roasted Carrot & Ricotta Tart with Maple Glaze (Gluten Free, Low Fodmap*)

I was inspired by this recipe after seeing the latest free Coles magazine while shopping, (for those not in Australia, Coles is one of our biggest supermarket chains).  The image on the cover looked so appealing, its a carrot galatte on the cover but ofcourse its not gluten free so I decided to have a play with the recipe, make it gluten free and put my little spin on it.

*This recipe is low fodmap (I do have recipes in my low fodmap recipe books I have purchased that use things like cream cheese and ricotta cheese)  BUT only for those who have done the elimination stage of the low fodmap diet and have introduced lactose into their diet and can tolerate it as this recipe uses ricotta cheese which contains lactose.  Like for me, I have, under the supervision of a dietitian brought back in small amounts of lactose into my diet.  I can tolerate 1 cup of milk so a little ricotta should be acceptable for me too.  But please assess your own tolerance to lactose before making this.  Sadly this dish my daughter cant eat, not that she is complaining….she hates carrots lol.

The original recipe uses puff pastry, while this would be yummy, the gluten free puff pastry in the frozen section contained dextrose monohydrate and I wasnt 100% sure what this was or if this was suitable on the low fodmap diet as its a monosaccharide (type of sugar – glucose, fructose and galactose).  I tried to google some info on my iphone about this in the shops and when I saw the sugar thing mentioned and fructose I decided that I wouldnt buy it as I wasnt sure if it would affect me at all so decided I would either make my own gluten free  puff pastry or just make a short crust pastry (much much easier to make) so I decided to make this into a tart using short crust pastry.  When I have a little more time to play around with my gluten free puff pastry recipe then I will redo a puff pastry version.

There will be a little pastry left over, why not freeze it for later or make some sausage rolls or a mini quiches with the left overs.  I am really really pleased with how my version turned out,  a slight hint of lemon and those carrots with a little maple syrup….YUM!

Here is my creation….

Roasted Carrot & Ricotta Tart with Maple Syrup Glaze


1 1/4 cup Brown Rice Flour

1/2 cup cornflour (starch) or tapioca/arrowroot starch

1/4 cup Amaranth flour (or millet flour is ok too)

1 tsp xanthan gum

1/4 tsp salt

1 egg, cold

170 grams chilled butter chopped

1 Tbsp chilled water (if needed)

Lightly spray a flan/tart tin with olive oil spray.  In a food processer add all dry ingredients and pulse to combine.  Then add butter and mix until mixture resembles breadcrumbs.  Add egg and mix.  At this stage it may form a dough and come away from the sides if so stop mixing if dough is too dry then add a tablespoon of chilled water but you may not need it.  Turn out on a floured surface and shape into a ball, cover with glad wrap and chill to make it easier to work with.  I find though using a cold egg with the chilled butter I can sometimes get away with using it straight away. (while chilling go onto the main part of the ingredients). Once chilled roll out to desired tart thickness between 2 sheets of grease proof paper (lightly floured with brown rice flour).  Carefully pick up your dough still on the paper and flip over onto the pie dish carefully pressing the edges into place and neaten up the edge of the pie.  Pick a couple of times with a fork in the centre of the pastry. Place in freezer  until needed (about 20 minutes) this helps when spreading cheese mixture over the pastry.


500 grams low fat ricotta cheese

approx 6-8 small dutch carrots

1 Tbsp lemon zest

2 Tbsp oregano (fresh finely chopped, or dried)

salt and pepper to taste


1 Tbsp maple syrup

Preheat oven to 180 degrees.  Line a baking tray with grease proof paper.  Scrub carrots clean and cut off most of the green tops leaving just a little (just looks fancy).  Cut in half and place on baking tray.  Cook for about 15 minutes then remove from oven.  Meanwhile in a bowl mix ricotta cheese, lemon zest, oregano and salt and pepper.  Take your tart pastry out the freezer and spread the cheese mixture over the top. Nicely spread your carrots around the top cut sides up.  Using a brush (or your clean finger if you dont have a brush) spread each carrot with maple syrup.  Then place back into the oven for a further 20 to 25 minutes until pastry starting to colour.

If using a 2 part flan dish (which is what I have) then allow to cool a few minutes before attempting to move the side bit off as the pastry is delicate.  Serve immediately.

Coconut Chicken Schnitzel or Nuggets (Gluten Free, Low Fodmap)

I love love love this dish,  one of my favourite ways of cooking chicken.  Beautiful flavour and the kids cant get enough of it.  I was out of bread crumbs a while ago and wanted to chicken nuggets for the kids and had plenty of coconut so I blitzed some shredded coconut in the food processor to resemble bread crumbs and used them instead, the result super yummy chicken nuggets for the kids or schnitzel if you wanted larger chicken!!  So quick and simple and you can serve with steamed or roasted veggies or even a salad or as I did here my quinoa tabbouleh found here https://mycleanplate.wordpress.com/2012/07/20/quinoa-tabbouleh-gluten-free-low-fodmap-clean-eating-vegan/.  Give it ago you’ll love it.  I have used coconut flour but its just not the same, I much prefer using shredded coconut and giving it a few seconds in the food processor.

I just chuck the ingredients into a bowl and dont measure these days but heres an approximate anyway.

Coconut Chicken Schnitzel (or nuggets)

3-4 chicken breasts left whole or sliced in chunks to make chicken nuggets

1/4 cup brown or white rice flour (optional)

3/4 cup shredded coconut that has been put in the food processor to resemble fine bread crumbs

pinch of salt

1-2 eggs (for dipping)

2-3 Tbsp olive oil


Simply mix coconut, flour and salt in a bowl.  In a seperate bowl beat an egg.  Take your chicken coat in the egg and then in the coconut flour mix.  Repeat with all chicken.  Heat your frypan and cover with some oil (helps to make the coconut toasty and crispy and not too dry).  Cook until cooked and golden on both sides.    (For a lower carb option simply skip the flour and only use coconut.)


Low Fodmap Sausage Rolls (Gluten Free, Wheat Free, Lactose Free)

As a child I couldnt stand sausage rolls,  cut to being pregnant with my 1st child back in 1999 and its all I craved, the smell of them baking or in the bakery oh my goodness I loved it…and so began my love of sausage rolls!!  You can’t beat a homemade sausage roll with sauce, they are fun to make with the kids too.  And you can hide some veggies in them too as long as you grate them finely enough.  Since the majority of sausage roll mince these days contain onion powder which is off limits to those on the low fodmap diet I decided that the store bought sausage mince was a no go and focused on just beef in the sausage roll and would add plenty of extras for amazing flavour, I pretty much check out spices and herbs that I have and add them.  This recipe is with herbs and spices that I always have available in the fridge and pantry.  I love using chives, it has that slight onion kinda flavour so use this alot inplace of onions and in this sausage roll mixture it really is yummy.  I definately love this combination in the sausage meat and the kids do too, they just think all the bits are herbs and spices…not spinach, carrot and zucchini in there too, what they dont know wont hurt them…right? 😉

My next thing was to make a gluten free pastry that wouldnt crumble when you tried to eat the sausage roll.  Argh! this would drive me and the kids insane.  We’d end up with mounds of crumbs but thought its just the thing of gluten free baking but I wasnt going to settle for it.  So with some tweaking and adding an egg to help hold it together this pastry is really nice and easy to work with.  Anything left over you can freeze and use for later or roll out left overs and spread it with jam, roll up and cut into 1.5cm thick pieces and bake in the oven for little jam scroll biscuits. we always did that as kids when mum made sausage rolls, we’d love using the left over pastry and now my kids enjoy doing the same thing (scroll down to see their creativity with the leftover pastry).   I found the pastry recipe from the Sue Shepherd cook books just crumbled at the touch, the egg helps hold it together so its much easier to eat!

Low Fodmap Sausage Rolls

Makes approx 20 party size sausage rolls (I forgot to count how many I made)


2 cups brown rice flour

1 cup tapioca flour (Arrowroot flour)

1/2 cup potato starch (or maize cornflour)

1/2 tsp salt

3 tsp xanthan gum

200 grams butter, chilled and cubed

2 eggs

4-6 Tbsp ice cold water


Sausage centre:

500 grams lean beef mince

3 Tbsp freshly chopped chives

2 Tbsp freshly chopped parsley

1 Tbsp oregano (fresh or dried) or dried italian herbs mix

1/2 tsp smoked paprika

1/2 tsp cummin powder

1 carrot finely grated (to hide from the fussy kids)

1/2 zucchini finely grated, drain on paper towel to get rid of moisture

small hand full baby spinach leaves finely chopped.

1/4 cup low fat fetta cheese, crumbled (optional)

1/4 cup pine nuts (optional)

pepper to taste


Preheat oven to 200 degrees. Line 2 baking trays with grease proof paper.  In a food processor combine flours, salt and chilled butter and process until it resembles bread crumbs.  Add the egg and mix until combine.  Add ice cold water a tablespoon at a time until it forms a ball of dough.  Wait a minute after adding each tablespoon as it will come togther after a little mixing.   Alternative use your hands to rub the butter into the flour/salt then mix in the egg and 1 tablespoon of water at a time.  Knead until smooth (a couple of minutes is all it needs) Halve the dough, wrap in cling wrap and place in fridge to chill while making the sausage centre.

In a mixing bowl combine mince,  carrot, herbs and spices and feta and pine nuts if using.  Mix to combine.

Using 2 sheets of baking paper, one on the bench and the other to go over the dough. Lightly flour the bottom sheet with brown rice flour and then lightly flour the top of the dough to make sure it wont stick.  Roll out one of the  dough  balls to a rectangle shape, i like to cut the edges to neaten it up an dput the off cuts to the side.  Roll log of mince mixture and place in the centre of the dough until you have a row of mixture the length of the dough.  use milk on the long ends to help secure it (or lactose free milk).  I like to use the baking paper to help roll over the pastry I find it doesnt tend to be inclined to stick.  Then roll the pastry over the rest of the way and carefully push down to secure the ends (the milk will act like a glue). Then cut into desired sizes, party size or longer. Place on a baking tray and brush with milk or egg.  Repeat with remaining dough.

Bake for about 18 minutes.


Here are some of the kids creations,  Dylan’s mini jam pie and aeroplane, Tayla’s made a pokemon character and Jordan did lots of little jam scrolls.  Carlie is at her friends place and Sabrinah was fast asleep so they missed out on the fun!

And Dylan wanted me to cut it in half and take a photo of the jam inside so everyone can see it on my blog, bless him.  So here ya go Dylan, its up on the blog!