Homemade ghee

Glorious Ghee – Healthy fat for fructose malabsorption

Ghee healthy fat for cooking

Ghee healthy fat for cooking

Greetings from a very chilly Chicago day. This is the perfect day to replenish my supply of a very tasty and healthy fat, ghee. I have to admit prior to TQ’s diagnosis of fructose malabsorption, I had no idea why I would use ghee. I knew it was used in Indian cooking but that was about it. Our nutritionist actually demanded that TQ start getting this into his diet. Yikes, okay – I was on it!

Some basic nutritional information about ghee. It is very rich in vitamins A and E both powerful antioxidants good for your skin, eyes, growth (in kids) and anti-aging (in adults). One of the most important reasons for TQ to get started eating it in his diet was the presence of butyric acid. This compound aids digestion and helps the intestinal walls heal. At the time of the diagnosis, TQ’s digestive system was severely inflamed and not absorbing nutrients properly. Ghee helped restore balance in TQ’s system and calm things down to allow nutrients to be absorbed properly. It is lactose free and safe for people who suffer from food allergies in general.

Besides all of the benefits ghee is delicious! It has a warm, nutty, toasty flavor. We use it for quick sautees, for making eggs, drizzling over veggies, in mac and cheese… it is very versatile. Ghee has a very high smoke point as well, so it can withstand high heat without burning – sometimes a benefit when you muti-task like me 🙂

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Start with the highest quality butter you can find.  This Kerrygold butter was specifically recommended to me. This is a superior quality, with grass fed cows and no added growth hormones, super delicious.

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Melt over medium heat, in a heavy sauce pan.

 

 

 

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After about 10 minutes it will begin to foam. I swirled the pan a bit, and you’ll start to see some of the milk solids fall to the bottom of the pan.

 

 

 

 

 

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Keep cooking until it foams again. that will be in another 10 minutes or less. This foam is thinner than the first and you can really see the browned bit (milk solids on the bottom).

 

 

 

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Once the browned bits are a nice golden color pour into a glass measure. Be careful as the butter is hot! All the butter to settle a bit (but only a minute) You want to keep it hot to strain.

 

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Meanwhile, have a jar ready to strain the butter. I used a coffee filter that was securely fitted to the jar with rubber bands. Cheesecloth also works.

 

 

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IMG_8105 (1)Carefully pour the butter into the filter and allow to sit. Give it a gentle stir every couple minutes. I do not pout the browned bits into the filter, it tends to clog the filter too much. Plus I know that is the part that TQ is allergic to so best if it stays away.

 

 

 

 

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 All done! Golden goodness 🙂 There is no need to refrigerate, it will last 3-4 months in a cool dry place. It will become harder when refrigerated and probably will last 9 months or more. I use my pretty frequently so it wouldn’t last that long. If you’re not inspired to make ghee on your own, I found a neat little company out of California called Tava making really high quality ghee. They even make flavors!

Hope you try it.

~Karina

 

 

 

Ghee
Serves 32
Ghee is clarified butter with a nutty, rich flavor perfect for cooking over high heat. Ghee is also rich in nutrients like vitamin A.
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Total Time
1 min
Total Time
1 min
102 calories
0 g
30 g
11 g
0 g
7 g
14 g
2 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
14g
Servings
32
Amount Per Serving
Calories 102
Calories from Fat 101
% Daily Value *
Total Fat 11g
18%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 30mg
10%
Sodium 2mg
0%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
7%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16 oz of grass fed organic butter
Instructions
  1. Have a jar ready with a coffee filter placed inside and securely fitted to the outside of the jar with rubber bands. A mason jar works great as you can fold the coffee filter over the edge and screw on the lid (without the insert) Cheesecloth also works.
  2. Melt butter over medium heat, in a heavy sauce pan.
  3. After about 10 minutes it will begin to foam. Swirled the pan a bit, and you'll start to see some of the milk solids fall to the bottom of the pan.
  4. Keep cooking until it foams again another 10 minutes or less. This foam is thinner than the first time and you can really see the browned bits (milk solids) on the bottom.
  5. Once the browned bits are a nice golden color pour into a glass measure. Be careful as the butter is hot! Allow the butter to settle a bit (but only a minute)
  6. Carefully pour the butter into the filter and allow to sit. Give it a gentle stir every couple minutes. Do not pour the browned bits into the filter, it tends to clog the filter too much.
  7. There is no need to refrigerate, it will last 3-4 months in a cool dry place.
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calories
102
fat
11g
protein
0g
carbs
0g
more
karinakappelonline.com http://karinakappelonline.com/

 

 

 

 

 

 

Hot cocoa safe for fructose malabsorption

Hot Cocoa for fructose malabsorption

SONY DSC

Happy Winter! Personally, I’m not much of a fan of winter. My kids on the other hand, have so much fun outside when it snows. We’ve had a mild winter here in Chicago so far, but over the Christmas break we got a few inches. Time to break out the snow pants, sleds and play! And when you’re finished playing outside, freezing cold and wet – there is nothing better to come in to than a hot mug of cocoa! Well, unless of course you have fructose malabsorption 🙁 TQ already has so many restrictions that it’s sad to see the disappointment in his face when the neighborhood is over and breaking out the mugs. So, I came up with this on the fly, and it worked. TQ was a happy guy and felt “normal” for day.

 

Slide1

Hot cocoa necessities

The ingredients are pictured here on the left. Super easy! Feel free to exchange the milk out to whatever you drink – soy, almond coconut. Heat 1 cup in a small saucepan over low heat. Alternatively, you can heat the milk in the microwave for about 1 minute.

 

 

 

Slide1

 

I used a dark chocolate bar with 88% cocoa. I know there is some debate whether dark chocolate is low FODMAP. TQ can tolerate dark chocolate in moderation.Grate 2 tablespoons of chocolate using a fine grater, or microplane. The result was almost powdered.

 

 

Slide1

 

Add the chocolate to the milk and stir to melt. It took a bit of stirring, and there were still a few specks that didn’t melt but that didn’t matter.
Add 2 tablespoons of powdered dextrose and stir.
Taste to adjust sweetness.

 

Hot cocoa safe for fructose malabsorption

Fructose malabsorption hot cocoa

Transfer to a mug. To put it over the top, serve with a dollop of coconut whipped cream and a gluten free cookie (sold on my Etsy site with low sugar) Enjoy!

~Karina

Hot Cocoa (for fructose malabsorption)
Serves 1
A warm and chocolatey treat that is suitable for those with fructose malabsorption.
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Cook Time
10 min
Cook Time
10 min
107 calories
15 g
5 g
2 g
8 g
1 g
249 g
103 g
15 g
0 g
0 g
Nutrition Facts
Serving Size
249g
Servings
1
Amount Per Serving
Calories 107
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 5mg
2%
Sodium 103mg
4%
Total Carbohydrates 15g
5%
Dietary Fiber 0g
1%
Sugars 15g
Protein 8g
Vitamin A
10%
Vitamin C
0%
Calcium
30%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Tablespoons powdered dextrose
  2. 2 Tablespoons finely grated unsweetened dark chocolate bar
  3. 1 cup skim milk (lactose free, soy, almond ect)
  4. dollop of unsweetened coconut whipped cream - optional
Instructions
  1. Grate 2 tablespoons of chocolate using a fine grater, or microplane.
  2. Heat 1 cup of milk of your choice over low flame in a saucepan. This can also be heated in the microwave using a microwave safe cup.
  3. Add chocolate and stir to melt.
  4. Add dextrose and stir.
  5. Taste to adjust sweetness.
  6. Serve with a dollop of coconut whipped cream if desired.
beta
calories
107
fat
2g
protein
8g
carbs
15g
more
karinakappelonline.com http://karinakappelonline.com/

 

GF cheeseburger bake piping hot from the oven

CheeseBurger Bake

GF Cheeseburger bake

GF Cheeseburger bake

Happy New Year! Boy, the last month was a blur! And I am behind in posting! Over the Christmas break I tried a few new recipes with success. I’m excited to share those. In the meantime, I had started this post for a good fairly quick weeknight meal. I think this is timely, since we’re all going to get back to our busy work and school schedules. The ingredients are staples and it really doesn’t take long to whip this up. I’m so familiar with it now, that I can get it on the table in 30 minutes!

To start:

Preheat oven to 350 degrees Fahrenheit. Prepare a 9 x 13-inch baking pan with cooking spray, I use a pure olive oil spray.

Boil the pasta in a large pot according to packaged directions until al dente. Drain and set aside.

In a large skillet on medium-high heat, heat a teaspoon  (or so) of garlic oil until fragrant. I like using this to add a little flavor and makes the dish smell really yummy. Traditionally, this dish would be made with sauteed garlic and onions but since that’s off limits for TQ I use garlic infused olive oil instead.

Stir in the ground beef, break up the big pieces and cook until brown. If using 95% lean ground beef, there is no need to drain. But if you are using a less lean meat, drain the fat and return to the stove. You can easily use ground turkey too, I alternate.

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Stir in the ketchup and mustard until well combined. Add the chopped tomatoes and your choice of greens (shredded). I use organic tomatoes, petite diced in juice. I shred the greens very finely so they blend into the dish. Simmer for approximately 3-4 minutes or until the mixture is thickened.

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Let’s talk ketchup……I use the Frusano brand. Frusano is a company in Germany that specializes in products for fructose malabsorption. The ketchup is really good and safe for TQ. If there are any safe brands in the States, I am not aware of them. I love that this product gives me peace of mind, but I don’t love the price tag of importing something so simple like ketchup from Europe! One day, I’ll make it myself 🙂

As far as the mustard, I use good ‘ole French’s yellow mustard. I think this is pretty kid-friendly and familiar. But, for a spicy kick you could use whole grain, or dijon.

IMG_8513Toss in the cooked and drained pasta and give it all a stir. I taste it at this point to make sure the seasoning is right. This batch needed a touch more ketchup and mustard. I think I used extra pasta.

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Transfer the mixture into your baking dish. Final touch, top the casserole with cheddar cheese. Bake for 15-20 minutes or until cheese is bubbling and it’s all heated through.

 
 
 
 
 
 
GF cheeseburger bake piping hot from the oven

GF cheeseburger bake piping hot from the oven

Enjoy! TQ loves this dish, it’s a staple in our house.

GF CheeseBurger Bake
Serves 6
Gluten free cheeseburger pasta bake is a quick and healthy weeknight meal that even satisfies picky eaters.
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Cook Time
30 min
Cook Time
30 min
333 calories
15 g
81 g
18 g
26 g
10 g
123 g
386 g
2 g
0 g
7 g
Nutrition Facts
Serving Size
123g
Servings
6
Amount Per Serving
Calories 333
Calories from Fat 159
% Daily Value *
Total Fat 18g
28%
Saturated Fat 10g
49%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 81mg
27%
Sodium 386mg
16%
Total Carbohydrates 15g
5%
Dietary Fiber 1g
3%
Sugars 2g
Protein 26g
Vitamin A
11%
Vitamin C
2%
Calcium
28%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups (6 ounces) uncooked gluten free pasta of your choice
  2. 2 teaspoons garlic olive oil
  3. 1 pound ground sirloin, or turkey
  4. 1 can organic diced tomatoes in juice (or 1/2 can if not tolerated well)
  5. 2 tablespoons low fructose ketchup
  6. 2 tablespoons yellow mustard (or whatever your preference is)
  7. 2 cups sharp, cheddar cheese, shredded
  8. 1/4 cup shredded spinach or other green
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Prepare a 9 x 13-inch baking pan with cooking spray.
  3. Boil the pasta in a large pot according to packaged directions until almost al dente. Drain and set aside.
  4. In a large skillet on medium-high heat, warm the oil.
  5. Brown the ground beef and fully cook through and browned. If using 95% lean ground beef, there is no need to drain. (Drain the fat and return to the stove, if you have excess fat).
  6. Add the chopped tomatoes and greens.
  7. Stir in the ketchup and mustard until well combined. Reduce heat and simmer for approximately 2 minutes or until the mixture is thickened.
  8. Add the cooked and drained noodles to the meat mixture and stir well. Give it a taste, and adjust seasonings if necessary.
  9. Pour into the prepared baking pan and evenly sprinkle the cheese over the top.
  10. Bake in the oven for approximately 15 minutes or until cheese has melted. Remove from the oven, allow to cool a smidge before serving.
Notes
  1. Note: to kick up the veggie content even more add finely diced red pepper with the greens and tomatoes.
beta
calories
333
fat
18g
protein
26g
carbs
15g
more
karinakappelonline.com http://karinakappelonline.com/