Baked Egg Custard Tart

Baked Custard Tart

Ingredients:-

1 flan case

500g Litre Milk

2cm vanilla bean or 1/2tspn vanilla essence

3 free range eggs - at room temperature

1 egg yolk at room temperature

Pure glucose powder - i use 1 tspn (optional ingredient)

Nutmeg

Method:-

Preheat oven to 180degrees.

Place the milk in a medium saucepan. Use regular full-cream milk to give the custard a rich flavour. Use a small sharp knife to halve the vanilla bean lengthways and then scrape the seeds into the milk. Add the bean halves to the milk. (If using vanilla essence, add it to the milk after heating or the flavour will be lost through evaporation.) Heat the milk, uncovered, over medium heat for 5 minutes. Do not let the milk boil. Heating the milk infuses it with the vanilla and also reduces the custard's baking time. Remove the pan from the heat and set aside for 5 minutes to cool. If the milk is too hot when added to the eggs, they may curdle. (Add the vanilla essence, if using.)

1. 
   
   Place the whole eggs, egg yolks and glucose in a large heatproof bowl with a pouring lip (this will make it easier to pour the custard into the flan). Use a fork to mix until well combined. Do not use a whisk as it will aerate the mixture, causing bubbles to form in the cooked custard.
2. 
   
   Place the bowl on a damp cloth to prevent it from slipping on the bench. Gradually add the milk, stirring constantly with the fork. Pour the custard mixture through a fine strainer into the flan case. Straining the mixture removes the vanilla seeds and pod, and ensures that the mixture is as smooth as possible.Sprinkle the ground nutmeg evenly over the surface of the custard. Nutmeg is an aromatic spice whose sweet, spicy flavour marries well with milk-based dishes and custards.
3. 
   
   Reduce oven temperature to 160°C. Bake for approx 40-45mins. To test if the custard is cooked, insert a knife in the centre. If the knife comes out clean or with just a little softly set custard clinging to it, it is ready. The custard will continue to cook when removed from the oven so don't allow it to overcook or it will begin to separate. Another sign of overcooking is tiny bubbles throughout the custard. It will still be edible but the texture won't be as smooth. Set aside until cooled to room temperature before serving. To serve chilled, cool for 2 hours, then cover with plastic wrap and place in the fridge for 4 hours or overnight. The chilled custard will have a firmer texture.
   
   

   Recipe Notes:-

   
   
   *A dish that can be a dessert or just a nice snack, make it as sweet or as savoury as you like. Serve with some nice HFI vanilla icecream (link to come) or have a slice with a cup of coffee.
   *If you can't find a flan case that is already pre-packaged, just use short cut pastry in quiche dish and it will be much the same however just alter cooking time accordingly if needed.
   
   

   Nutrional Information:-

   
   
   *Eggs are a nutritional powerhouse providing 11 different vitamins and minerals, high quality protein, healthy fats (including omega-3) and important antioxidants.  Along with their nutritional value, eggs are tasty, convenient, versatile and good value for money making them an excellent inclusion in a well balanced, healthy eating pattern.
   Recent research shows eating eggs has very little, if any, effect on blood cholesterol levels with the real culprit being saturated fat. Containing no natural sugars and a small amount of glucose eggs are a healthy everyday ingredient for someone with HFI.

Quick blurt

Quick blah before the next recipe:-

The last few years since I have been trialling glucose I have started to get a bit more adventurous in trying desserts.  Through my life growing up with only being able to blow out the candles but never getting to eat the cake has made me kind of determined to make up for lost time and i'm now experimenting with desserts. 

 I was so ecstatic to find a new product on the shelf while perusing my local supermarket and when i picked it up and saw it had no sugars i had to double look cause nothing is EVER this easy!  

There have definetly been some dessert failures but i am going to keep trialling away :)

Please follow blog for more desserts to come :)

Creamy chicken Vol-au-vents

Creamy Chicken Vol-au-vents

Bechamel sauce

Ingredients:-
15g butter
15g plain flour
1 cup milk, warmed
salt and pepper 

Method:-
Melt the butter in a saucepan over med/high heat until butter is frothing.  Add flour flour and stir until turns into a paste like texture then slowly add milk, whisk constantly until sauce is smooth (don't stop whisking or you will get lumps) Return to high heat and continue stirring for 4-5mins or until sauce has thickened.
Season with salt and pepper . Cover surface with plastic wrap until needed so you don't get a skin.

Filling

Chicken Breast diced into cube sizes
Diced Rashers bacon
Chopped mushroom
Olive Oil 
Grated Cheese

Put oil in frypan. on medium heat cook chicken for a few minutes.  Add in bacon and mushroom.  Cook until mushroom soft and chicken tender (do not cook on high or chicken will dry out).

Place ingredients in to the bechamel sauce and give a quick mix.  You can add cheese through ingredients or top filling later depending of preference.
Spoon filling into vol-au-vent cases.  Grate cheese over top.  Bake in oven at medium heat for approx 10-15mins. Enjoy!

Serve with fresh salad and boiled rice

Recipe Notes:-
*Try using fresh or canned asparagus instead of mushroom depending on your tolerance to asparagus.  I find a small amount of asparagus gives a big flavour so not alot is need. 

HFI Nutritional Value:-
* Please check your vol-au-vent cases when purchasing.  I find the ones i buy have absolutely no sugar (and why should they!!) but always check just incase.
*This is definetly a YUM recipe rather then a healthy recipe lol, but there is protein from from the chicken and calcium from the milk and butter :)
*Serve in mini cases for kids to enjoy!

Lentil & Chickpea Patties

Lentil Patties

Chickpea and Lentil patties makes about 6 

Ingredients
1 can of chickpeas 1 can of lentilsGarlic/ginger if desired (alternative is 1/2 tspn curry powder)Fresh parsley/chives & corianderPlain Flour for coating 
Salt/pepper to taste

Method
Fry off ginger and garlic,Drain the chickpeas and lentils and rinse under the tapGinger & garlic mix and the chickpea/lentil mix/pulse together in the blender until it comes together.Stir in a beaten egg and parsley/chives/corianderForm into patties Coat in flour and shallow fry until golden brown

Recipe Notes:-

• If you are looking for flavour but unsure of tolerance level try infusing garlic/ginger/onion into a bottle of oil and then using the oil to flavour. This way you still get the taste but are not ingesting  any fructose.

HFI Nutritional Information:-

• Lentils and chickpeas are on the HFI safe food lists however they are also on the "in moderation" list so please be careful.
• This recipe is a great source of protein and a great alternative to meat for something different. 

Welcome to the Fructose Free Recipe Blog!!

Welcome to my Blog!!

I'm Sheree, I live in Australia, and I was diagnosed with Hereditary Fructose Intolerance via a liver biopsy in the Camperdown Childrens Hospital in Sydney at the age of 3.

So many things I have read and the comments from people with this condition has inspired me to start this blog. Yes, it is important to maintain your diet, be strict with yourself and you will stay out of trouble, but why do we have to eat pork chops and spinach everynight? (not that there is anything wrong with this as I love pork chops :)  But why eat boring all the time??

There is sooo much more information out there available to us then there was when i was a child.  My mum used to write to some companies like Kraft, and Pauls and Smiths etc trying to find out what the ingredients of things were.  Most of the time they couldn't be bothered replying and if she did get a reply it was of no help whatsoever as special dietary information wasn't enforced back then.  Now.... Google it, you have your answer in less then a minute usually.

So the reason i've started this blog is to share with you that just because we can't eat freely why should we restrict ourselves to boring, same same, foods over and over.  Lets at least enjoy the small window of food we can tolerate.

I hope this helps someone out there.  Please be aware, I am not a Doctor.  I am not a nutritionist (although i would love to be :)  So please be careful.  It has taken many years of trial and error, many trips to the hospital for pain releif, many nights of vomiting, screaming in pain and hating the world before I was able to get to the stage where i am at now, i know what my body can tolerate and not tolerate, i know to what limit i can push my body, but we are all different take it ingredient by ingredient and hopefully you will be sharing some recipe's with me.

 BTW! I only post easy recipe's.  I love cooking but don't like spending hours and hours in the kitchen so most of these are time saving and easy recipes!

Contact me anytime for questions, ideas, feedback etc or just to introduce yourself!!

Bone Broth

Chicken Bone Broth

Ingredients:-

Chicken Carcass or chicken thighs

Water

Salt

Method:-

Place chicken on board and snap/chop/break etc as much of the bone up as this will allow the marrow to escape.

Place chicken in large saucepan

Cover chicken with water.  Depending on the concentration level you prefer either cover carcass in water or half cover just don't let it boil out. You can add more water later if you start losing too much.

Add a pinch of salt.

Boil for 1-2hrs depending on how amount of water and chicken has been used.

Notes:-

Some extras you can add in are - soya, ginger, white vinegar. Herbs, Spices, however i prefer to add these when individually served.

*Make up a large batch and portion it out, freeze. Ready to just reheat or add to cooking when needed.

*You will get a jelly/fat on top that alot of people remove. Don't remove it, its the gelatin that is the most nutritional part of this meal.

*Please see my other posts on serving suggestions for tasty options.

Nutritional Information for HFI:-

* Purchased chicken stocks are usually always full of sugar, msg and preservatives.

* Besides its amazing taste, broth is an excellent source of minerals and is known to boost the immune system and improve digestion. Its high calcium, magnesium and phosphorus content make it great for bone and tooth health aswell as support in joints, hair, skin & nails due to its high collagen content.

* You can use bones of beef, lamb, poultry or fish.

Bone Broth Short Soup with Pork Wontons

Ingredients:-

Chicken Bone Broth (see link for chicken bone broth recipe
Boiled Chicken
Wonton Wrappers
Pork Mince
Vermicelli Noodles
Spring Onions (optional)
Soya Sauce
Olive Oil
Salt and Pepper to taste

Method:-

On a flat surface lay out wonton wrappers.

Add teaspoon of pork mince into middle.

Fold over then twist wonton wrapper.

In a saucepan add a serving of chicken bone broth.

Add a dash of soya sauce

Add tablespoon of spring onions

Add a handful of vermicelli (optional)

Bring soup to the boil.

Drop in wontons to soup and let boil for 5mins (or until wontons look like little soft brains :)

Meanwhile, heat up oil in deep fryer or saucepan

Drop in a handful of vermicelli noodles. These will sizzle and float straight to the surface, scoop out straight away or they will burn.

Layer a plate with noodles.

Drop in Wontons and fry until golden brown.

Serve with Soya Sauce. Enjoy :)

Recipe Notes:-

*In the pork mince filling you can also add some shredded cabbage or dice up some celery, mushrooms, add some soya sauce or ginger, if you can tolerate onion, finely dice some onion. Or

*Adding enough soya sauce and salt and pepper to the chicken broth to taste

Nutritional Information:-

* Bone Broth is something every person should have but in particular for Digestive Health.  The gelatin in homemade bone broths aids digestion by balancing hydrochloric acid.  Its especially helpful for IBS, Chrone's Disease and other digestive disorders.  The gelatin helos calm and soothe the digestive tract by lining the mucous membranes. Glycine enhances gastric acid secretion and aids in protein digestion.  It also helps with Liver Support - the liver uses glycine for detoxification, an amino acid found in gelatin rich bone brothers

* The spring onions do contain a small amount of fructose so these can be optional depending on your Fructose Intolerance tolerance levels. If you choose to use them, when chopping the onions always remember the further down your get to the white bulb the more fructose you get so always try to use the very top of the shoots.  (Hint: You can freeze chopped spring onions to add to soup when needed)

So quick and easy!

* The Wonton Wrappers may contain a small amount of sugar depending on what brand/country your from. Please check table of contents before purchasing or look at making them at home.