Wheat, Gluten, Dairy, Egg, Lactose, Refined Sugar, Caffeine, Red Meat, Soya & Rice Free Recipes

Suitable For Endometriosis, Crohns ,Celiacs Disease IBS (Irritable Bowel Syndrome) Sufferers - Some Recipes Are Also Nut-Free, Vegan & Raw

Tuesday, 30 October 2012

Roasted Vegetable Salad

Roasted Veg Salad
Vegan, Gluten Free, Wheat Free, Rice Free, Soya Free, Refined Sugar Free.
Endometriosis, Crohns & Celiac Safe.

3 Sweet Potatoes
2 Red Onions
1 Pumpkin Squash
2 oz Peas
2oz Sweetcorn
10 new potatoes
2 tbls sunflower oil

Serves: 3 

First of all scoop all of the seeds out of the pumpkin squash, and cut the top nodule off and peel it (i didn't peel it first and i wish i had)

Save the pumpkin squash seeds! they make a lovely roasted snack for later.

Peel and chop the red onion, squash, potatoes and sweet potatoes into chunks.
Once they are all chopped pop your oven onto gas mark 7, and throw all the veg into the roasting tin together along with the peas and sweetcorn. along with 2 tbls of sunflower oil drizzled over them.
Put the roasting tin into the oven for 30-35 minutes, checking it half way through and give it a stir.
Once they are lovely, crisp and brown.

Dish up the portions and sprinkle some chives, parsley and garlic italian over the top.

And Enjoy.....

x x x 

Toasted Quinoa Flour

Roasted Quinoa Flour

Vegan, Gluten Free, Wheat Free, Rice Free, Soya Free, Refined Sugar Free.
Endometriosis, Crohns & Celiac Safe.

Quinoa Seeds

Gas Mark 4

Sprinkle Your chosen amount of quinoa seeds onto a baking tray

 Pop the tray into the oven for 2 minutes and turn your tray, so that you do not burn the seeds,
If you burn them you will get a lovely burnt tasting flour....not great.

 Once your quinoa seeds are lovely and golden take them out of the oven and leave them to cool.
 Once cooled off, transfer them from the tray to a jug so that they are easy to pour into your blender.
When they are in your blender, start on a low speed and then eventually blast it to high and you should achieve a very fine smooth blended flour.
 Looks messy doesn't it?
 To stop the flour dust and to make it less messy i stretch a freezer bag over the top of the blender and tap it until nearly all of the flour dust is out.

Sometimes it does need a little persuasion with a wooden spoon to get it all out.

The flour has a dark nutty taste, But if you prefer and softer taste, do not toast it in the oven first just pour the quinoa seeds straight into the blender.

x x x 

Gorgeous Tuna Avocado Corn Snacks or a light lunch

Tuna, Avocado Corn Snacks
Gluten Free, Wheat Free, Rice Free, Soya Free, Refined Sugar Free, Egg Free, Dairy Free, Lactose Free, Endometriosis, Crohns & Celiac Safe.

2 x  Corn Thins
1/4 Tin of Tuna
1/4 an Avocado
Pure Spread
a couple of slices of a Romano Pepper
 pepper for taste

Serves: 1

All you have to do for this is grab yourself some lovely 
Corn Thins from the supermarket, These are called Rude Health (sainsburys) but I know 
Real Foods (Waitrose) do them too.
Mash the tuna and avocado together 
Spread the pure spread over the corn thins
Then spread the Mash over the corn thins (the spread makes the mixture stick better)
then add the pepper strips and add pepper if you so wish
Quick and Simple
Also very healthy for you

x x x

A Small BUT Important Step For Endometriosis!!!

Finding A Cause For Endometriosis!

Researchers think they have found " four new genes linked to the disease" this really is a breakthrough since not long ago noone was doing anything about this disease.

MARK COLVIN: Queensland researchers say they've made a significant discovery about the causes of the gynaecological disorder endometriosis. A study of thousands of women by the Queensland Institute of Medical Research has uncovered genes which are more common in endometriosis sufferers than in the general population.

The painful disease causes 50 per cent of all infertility in women and affects one Australian woman in 10.

Stephanie Smail reports.

STEPHANIE SMAIL: Amanda Jepson has been battling endometriosis for 25 years.

AMANDA JEPSON: Over the years I've had roughly about nine or 10 surgeries but unfortunately my disease has just been aggressive and has always come back. Last year I had a hysterectomy which also resulted in a bowel resection. 

STEPHANIE SMAIL: In endometriosis cases the tissue that lines the uterus is also found outside the uterus. The condition affects about 10 per cent of Australian woman and causes half of all female infertility. 

Amanda Jepson says many women are misdiagnosed for years because so little is known about the painful disease.

AMANDA JEPSON: It's a debilitating condition, it's extremely painful. And I think that it's misunderstood and underestimated by society as a whole. I think that a lot of people just kind of categorise it as bad period pain, but it's actually a lot more than that.

STEPHANIE SMAIL: Queensland researchers say they're now one step closer to finding out what causes endometriosis. The Queensland Institute of Medical Research study looked at the genes of 5,500 women with the condition in Europe, Australia and Japan.

Lead author, Dr Dale Nyholt, says the study identified four new genes linked to the disease, a major breakthrough for a condition with so many unknowns.

DALE NYHOLT: It means that we are getting there. And in fact in the last few years, as far as genetic discoveries are concerned we've found out more in the last few years than what we have done in the decades before. 

And so once we identify these genes we're going to get a better understanding of the underlying biology that's causing these pathways to actually turn aberrant and people to express these diseases.

STEPHANIE SMAIL: Women who suffer endometriosis have limited treatment options. They can either have surgery to remove the lesions the condition causes or have hormone treatments to reduce pain during their period.

Dr Nyholt says the study is a big step towards developing new treatments for the disease.

DALE NYHOLT: What we do know is that it's not just one gene or two genes or even dozens of genes. There could be many, many, many dozens of genes that are contributing towards the disease. And so it takes a lot of work to sort of complete the picture to see how all these things are interacting.

Then that can help us identify what the actual biological pathways are that underlie it. And then we start looking at, well how could we intervene in what's going wrong in these biological pathways and start tailoring medication.

STEPHANIE SMAIL: Amanda Jepson says she hopes research into the painful condition will continue.

AMANDA JEPSON: You just want to know that there's progress happening. What a lot of people don't realise is that there's actually estimated to be over 176 million women worldwide suffering with endometriosis. 

So I mean it's pretty much an epidemic that goes unnoticed. And a lot of the, you know, statistics say that endometriosis is actually more prevalent that breast cancer, prostate cancer, diabetes and AIDS, and yet hardly no one knows about it.

MARK COLVIN: Amanda Jepson ending Stephanie Smail's report.

Listen to the full Programme on ABC News:

Has this brought a smile to your faces this morning?
x x x 

Sunday, 28 October 2012

Prostaglandin 1, 2 & 3 The bad and the Good

Understanding Prostaglandin 

Inflammatory and anti-inflammatory pathways in the body
Most of the inflammatory reactions in our body are mediated by a group of fatty acids called prostaglandins. Our bodies have three prostaglandin pathways that either increase or reduce inflammation in the body:

PGE1 (prostaglandin 1)

  • Reduces inflammation
  • Decreases blood pressure
  • Reduces allergic reaction
  • Increases mucous production in the stomach
  • Increases immune response
  • Promotes nerve function

Food sources of PGE1: the body uses linoleic acid, an essential fatty acid, to make PGE1 in the body. “Essential” fatty acids must be consumed in our diets. We cannot produce them internally; hence, they are essential to include in our diet. Food sources of linoleic acid include safflower  oil, sesame oil and seeds, evening primrose oil, black currant seed oil, borage oil, soy oil, corn  oil, and gamma linolenic acid (GLA).


  • Increases inflammation
  • Suppresses immune function
  • Promotes allergy response
  • Increases platelet aggregation (how easily platelets in the blood stick together, forming micro-clots along blood vessel walls)
  • Increases smooth muscle contraction/spasticity

Food sources of PGE2: meats, dairy products including human breast milk.


  • Reduces inflammation
  • Inhibits the release of PGE2
  • Increases HDL, the “good” cholesterol
  • Decreases triglycerides
  • Decreases platelet aggregation

Food sources of PGE3: the body uses alpha-linolenic acid to make PGE3 in the body. Foods rich in alpha-linolenic acid include EPA (fish oil), DHA (fish oil), flaxseed oil (the richest natural source of omega-3 fatty acids), walnuts, pumpkin seeds and hemp seeds and oil.

Thanks to:
Dynamic Living Magazine - Judith Boice

Endometriosis Diet update

triosis Diet

It has come to my attention that a lot of women do not really understand the ins and outs of the endometriosis diet and what foods effect us and why because of the conflicting evidence out there.

Why have i set up this blog?
 I was diagnosed with Endometriosis after a laparoscopy confirming that i have Endometriosis Stage 4 and extensive adhesions and chocolate cysts.
 After going through immense pain and not much luck with information on how to handle this disease from my Dr's, (Unlike many other women when i was offered the mirena coil I refused it) I was feeling very lost and confused. So I decided I would have to do something for myself and research into different foods and came across various Endometriosis Diets with all the conflicting evidence everyone comes across.
 I was already not drinking alcohol or carbonated drinks and that was helping, Since every time I drank alcohol, even if it was only a couple of alcho-pops I was very ill for three days after. With stopping the carbonated drinks I had lowered my bloating and wind a bit.
Already knowing that I struggled with dairy from a young age till age 3, then starting again at age 13  resulting in being sick after every meal and noone knowing why, I knew that was the first food group that would need to go, then I found Soya products also weren't helping (a good read on soya is a post from Endo-Resolved CLICK HERE) then followed the gluten/wheat, eggs, rice (presonal preference), red meat ect. 
Whilst researching I found so many women were exeriencing the same as I was and with no relief from there array of medications their Drs had thrown at them, and no mention that changing their diet may help them either. So I decided to help women with endometriosis find another way of controlling their pains without depending on medications every day. I used to be bed ridden everyday before the diet, but now I can move about and get on with tasks, the diet has given me alot more energy and life than I had before. 

Please Note: Please see a Dr before stopping any medications as they may need to be stopped slowly.

I had been told for years before my diagnosis of Endometriosis like many that I have IBS and that was that...., I'm not a believer of fobbing people off with the diagnosis of IBS for everything! I do believe I have IBS but it shouldn't be used as a cover for everything.
 I find that some other foods agrovate my bowels and cause smelly gas and pain, white potatoes, aubergines, tomatoes, red peppers ( these are known as the nightshade family) pears and broccoli - These are the foods that I have found personal to me that cause me discomfort and pain, by trial and error, all you do is write a detailed diary or remember what you have eaten over the last few days then test out the different foods by eating only that food or skipping that food for a while then add it back in to see if that indeed is the culprit.  This works for people with IBS, For Endometriosis sufferers this isn't the case and will not work.
IBS and Endometriosis can produce very similar pains which can be hard to identify, following the low oestrogen will help with your endometriosis but if you have IBS as well it could give you false readings that the endometriosis diet isn't working for you, but it probably is, so do not give up! this is where the detailed food diary comes in for the foods that are safe (meaning low oestrogen) for the endometriosis diet but maybe not for your individual systems.

For Endometriosis Sufferers we need to cut out the foods that have oestrogen so that we do not encourage oestrogen levels to increase and then for the endometriosis to grow and shed causing pain and attacks later down the line, So unfortunately relying on immediate pain after foods to omit from the diet or deam safe to consume will not work later down the line because if we continue to eat foods with Oestrogen in them then essentially we are making our endometriosis shed and grow and our condition will get worse inside us as endometriosis thrives on Oestrogen. 

Oestrogen is also responsible for symptoms including painful menstrual cramps, as well as meorrhagia (heavy Periods), diarrhea, nausea and vomiting.
So avoiding foods with Oestrogen in is very important.

It is a very daunting diet at first but hopefully with the help of the recipes on this blog which are all endometriosis, crohns and coeliac friendly you will be able to find it easy to deal with.

Please feel free to ask for any recipes you like to be made endometriosis safe.

The Diet, What to AVOID and WHY?!

Wheat & Gluten: Wheat contains gluten, and studies have shown that a large number of people suffering with endo are sensitive to gluten which leads to pain, it also contains phytic acid which can aggravate endometriosis symptoms.

Dairy: Dairy products encourage the production of PGE2 and PGF2a which can make symptoms worse. As you are probably aware Dairy contains Calcium which is a very important mineral for our bodies. Below i have listed which alternative foods contain calcium. Also many nut milks like Alpro have added vitamins including calcium to them.
Here is a list of Non-Dairy Milks
Here is a list of Non-Dairy Spreads 

Eggs: Eggs Contain Oestrogen which helps the endometriosis to grow and shed. Also eating eggs can promote a host of diseases and pathologies. Eggs can play a pivotal role in some female reproductive diseases including fibroid tumours, uterine cysts, breast cancer, fibrocystic breasts and tumours, endometriosis and menstral irregularities. Not good!
For eggs you can use Chia eggs or Chia Gel to replace an egg in a recipe, or bananas or pumpkin.

Soya: Even  though soya beans have been named a superfood because of all the health benefits, unfortunately for endo sufferers Soya contains isoflavones which mimic weak oestrogen in our bodies. They also contain phytic acid and the levels are considerably higher than in wheat and is known to upset the digestive system and reduces mineral adsorbtion especially calcium.
 Instead of soya you can use other flours instead of soya flour (above), or for Tofu you can replace with some coconut products or seaweeds.

Red Meat: This helps the production of PGF2a. Also studies show that woman who eat red meat and dairy products had more circulation levels of oestrogen and lower levels of sex hormone binding globulin. (SHBG).
Instead of red meat you can eat any poultry - Turkey, Chicken etc. Also you can eat any fish. If you can always buy the Organic option.

Rice: This one is more on personal preference rice makes me bloated and left in pain even with just a little bit of rice. If you get bloating and pain after eating rice
 try Quinoa it is softer on the digestive system.
Rice can be replaced with quinoa, amaranth, buckwheat. Starch: sweet potato, tapioca, Sago.

Sugar: Sugar in the forms of refined, artificial and natural can be more acidic and cause inflammation pain of endo. Sugar should also be avoided if you have UTI's or Candida.
Unrefined sugars that can be used instead are: 100% raw agave nectar, molasses, 100% raw maple syrup, 100% raw coconut nectar or coconut nectar sugar.

Caffeine & Carbonated Drinks: has been found to increase oestrogen levels and can lead to endo attacks and make it grow and shed.  
Instead of Caffeine tea or coffee there is prewetts chicory coffee as an alternative to coffee, there are a lot of decaff teas now to choose from out there. also you can have maca powder tea.
Carbonated drinks can be replaced with fresh smoothies and juices and coconut water.

Alcohol: This takes away vitamin B stored in the liver and the liver is essential in clearing out our excess oestrogen which helps endometriosis, eliminating alcohol altogether from your system is a great benefit and so much healthier to your body.

Sorry there are no safe alcohols but you can get 100% rose grape juices from M&S that are quite refreshing, they also do a white grape too.

Important Vitamins and Minerals found in foods:

Calcium & Magnesium: 
Pumpkin seeds
Sesame Seeds
Black Beans 
Sunflower Seeds
White Beans
Dried Figs
Turnip Greens 

Turkey -high in zinc
Chicken - high in zinc
Shellfish - high in zinc

Watermelon Seeds
pumpkin Seeds 
Squash Seeds

Vitamin A:
Red Peppers
Chilli Powder
Sweet Potato
Mustard Leaves
Butternut Squash
Dried Parsley
Dried Basil
Dried Marjoram
Dried Apricot

Vitamin B-12:

Vitamin B:
Sweet Potato
Red Pepper

Vitamin B-6:
Baked potato with skins
Chicken without skin
Green Peas

Vitamin C:
Bell Peppers
Brussel Sprouts
Red and Green Chillies

Thanks to:
dherbs.com, johnleemd.org, NHS.com, squidoo.com, theendoclub.com, cabothealth.com, Livestrong.com, Huffingtonpost.com, 

Wednesday, 17 October 2012

Sweet Potato Comforting Warming Soup

Comforting Warming Soup
Vegan, Gluten Free, Wheat Free, Rice Free, Soya Free, Refined Sugar Free.
Endometriosis, Crohns & Celiac Safe.

This will warm your soul and make you feel happy inside and out
Healthy, relaxing and gorgeous

Serves: 3

4 Sweet Potatoes
2oz peas
1 red onion
1 tin tomatoes (if avoiding tomatoes use this: BBQ Sauce)
1 tsp garlic Italian
1 tsp ground Paprika
1 tsp parsley

 Chop your sweet potatoes and red onions
Soften your red onions by putting two tbls of pure spread along with your onions into a pan on a low heat and letting them go pale but dont let them fry and darken.
When the onions have softened put your sweet potatoes in on top of the onions and pour enough water into the pan to cover the potatoes.
Bring to the boil and then turn them down to simmer.

Also put your peas onto cook....
Whilst your peas and potatoes are cooking away, pop your tin of tomatoes into a blender also along with the:
1 tsp garlic Italian
1 tsp ground paprika
1 tsp parsley
Once they are all in together blitz until smooth.
Once the potatoes and peas are cooked
separate them out into two pans one wet and one dry.

Ingredients ready to be blitz'd
Soup in a vitamix
Put the wet ingredients into the blender and blitz till smooth again.

Once that is gorgeously creamy pop in the rest of the dry ingredients and serve.
Comforting Soup
Season with salt, pepper and herbs to taste 
Hope your having a great mid-week!
x x x x x 

Tuesday, 16 October 2012

Winter Berry Pie

 Winter Berry Pie

Vegan, Gluten Free, Wheat Free, Rice Free, Soya Free, Refined Sugar Free, Nut Free.
Endometriosis, Crohns & Celiac Safe.

This lovely Winter Berry Pie is for everyone that is 
wanting something filling, warming and simply gorgeous for your insides.
and a great excuse to use those blackberries in your freezer from summer.

Serves: 4 hungry people

4 Pink Lady Apples (or any cooking apple will do)
8oz Quinoa flour
4oz Pure Dairy free spread
2oz unrefined sugar
12oz blackberries (if hand picked soak over night before using)
1oz dried cherries and berries (optional)

First start by peeling and chopping your apples into wedges, Pop them into a bowl.
Next add the sugar and dried berries and mix together.
 Add the blackberries and stir...then add to your pie dish.
          To make the Pastry Crumbs:
Take your 8oz of Quinoa flour and 4oz of pure spread
(if you have a sweet tooth add 3oz unrefined sugar to the mixture instead of 2oz)
Using your hands mix the two ingredients together 
when it is mixed start rubbing the mixture between your thumb and fore fingers 
to produce the crumbs.

 Add The Crumbs to the top of the gorgeous berry and apple mixture
Put it in the over on gas mark 5 for 25 minutes....then enjoy!!

 Try this lovely pie tonight to warm you up after a hard day in the cold.
relax and unwind

Look after yourselves 

Winter Cwtch Quinoa Pudding

Cwtch Pudding

Vegan, Gluten Free, Wheat Free, Rice Free, Soya Free, Refined Sugar Free.
Endometriosis, Crohns & Coeliac Safe.

Cwtch means cuddle in welsh 
This is what this pudding does gives you that warm comforting cwtch 
whenever you need it, in the morning or before bed
It is a quick, simple and most importantly healthy!.

Serves: 2

2oz Quinoa (dry weight)
1 handful of sultanas
76ml Alpro Hazelnut milk
3 tbls hazelnut milk
1 tsp vanilla extract
3 shakes cinnamon 
3 shakes ground allspice
1 tbls unrefined sugar

 In a pan put 2oz of Quinoa and 76ml Hazelnut
milk, Put on a high heat until it comes to the boil
then turn it down to simmer.

When the Quinoa has puffed up and soaked up all
the milk stir it to loosen it.

Then add 3 tbls hazelnut milk.
a handful of raisins.
1 tsp vanilla extract
3 shakes of cinnamon 
3 shakes of ground allspice
1 tbls unrefined sugar

and stir......

add raisins to the top if required

I hope you all enjoy this to give yourself a well deserved cwtch
on these cold nights and mornings we all need one.

x x x x x 

Friday, 12 October 2012

Turkey & Quinoa Meatloaf

Turkey & Quinoa Meatloaf
Gluten Free, Wheat Free, Rice Free, Red Meat Free, Egg Free, Dairy Free, Lactose Free, Caffeine Free, Endometriosis, Crohns & Celiacs Disease Safe.

This gorgeous meal is delicious, filling and super healthy 
'Quinoa' is full of protein and vitamins 
'Turkey' is nearly fat free 
Not only this but it is very moist and tender not rubbery at all.

2oz Quinoa (cook untill nice and fluffy)
1 diced red onion
2 tsp galrlic italian
2 tsp season-all
a couple of twists of salt & pepper to taste
3 tbls ground Flax Seed
2 tbls olive oil
250g diced/minced turkey

First put the turkey into a blender/vitamix and mix until smooth.

Add the onions raw, seasonings and olive oil to the turkey. 

Put your quinoa and blend on full using the tamper for around 10 seconds

scrap the mixture into a tin and smooth it out 
put it into the oven on gas mark 5 for 40 minutes 

Take it out of the oven and you can either eat it hot or cold it is delicious either way.

Kale, Sweetcorn and Turkey Meatloaf
have a lovely evening
x x x 

The breast clinic

The breast invasion

Just over a month ago now i had my laparoscopy 
and recently i had a letter through the door about visiting the Breast Clinic
because the lumps i had before have become more and more painful over time.

Yesterday i had the appointment for the clinic and was really quite scared because last time I went i had no idea at all that i was going to have a biopsy done and it was quite a suprise.
This time i set myself up for it and just hoped it wasn't the case, I saw the consultant and it just so happened to be the same Dr i saw last time and he was very pleasant like before, and did not make me feel like an idiot like other Dr's.
I had my breast examination and he drew little circles around the areas he could feel the lumps, then i was told to get dress and wait with my gown in the waiting room....
I was very very nervous but i was called to have the ultra sound rather quickly, the ladies examined me and found 3 lumps on the one breast and a couple on the other, They told me they would try and track down my images because last time i had it done 7 years ago they have moved forward to digital images now, she told me that they woud compare the images ad decide from there what to do.
I was put in a spare room on my own for what seemed like a life time, random people popping their heads in saying 'oops sorry' and that was pretty much it for half an hour. 
I was finally called up and into the room where the nurse was preparing the needles.
I assumed i was having the procedure and it was soon apparent when they asked me to lay down again, they wanted to do it again just to make sure.
I had the anaethetic which stung, i winced and the nurse clung onto me, and it was actually very comforting, the Dr asked me if i could feel the needle and i could'nt but i could feel the pressure and it was uncomfortable, when she reached the point she liked, the nurse pulled my skin taut, put the saftey catch on and said 'ready' 'fire'. You really can feel it shoot into you, It shook me. This happend three more times, twice on each side.
I got dressed and waited for the consultant to come and see me once more, I was shakey, boiling hot and very breathy. 
The Consultant said that the one lump had grown from last time and the other had shrunk.
When i left the room the nurses stopped talking and parted like they'd seen as ghost it was quite strange then to see my dads face as i walked out worried me, but i was too much of a shaking mess, I suddenly felt sick and walked slowly to the car. 
My dad then told me that i looked really bad coming out.
But i think it was just the adreneline and the shock, I do not deal well with anaesthetics.

Today i still feel sick and my breasts are a bit sore but it isn't too bad and there doesn't seem to be any bruising, both my breasts turned black last time.
They are still bleeding so i have peeled the dressing away to get some air to the area and hopefully that helps.