Quick and easy meals on the FAILSAFE or RPAH elimination diets that will quickly become your go to meals. Just have the needed sauces on hand, if required, and away you go!
As a quick recap: the RPAH elimination diet eliminates salicylates, amines, glutamates and certain food additives from the diet, and challenges to identify if these are causing food symptoms. FAILSAFE is the strict level of the RPAH elimination diet.
JOIN THE COMMUNITY: BRAND NEW Dietitian led Facebook group: Amines, Salicylates and Glutamates: The Food Intolerance Dietitian for great information and community support.
1. CHICKEN SCHNITZEL + VEGETABLES
Low in salicylates, amines& glutamates, Gluten Free, Dairy Free, Soy Free + Low FODMAP
Chicken schnitzel is a great meal for many reasons!
Quick and easy to make which is always good in my books
A low FODMAP option depending on the crumbs chosen
The crumbing reduces the risk of the chicken being browned as the crumbs are browned instead which minimises amine development
LOW AMINE NOTES
Just make sure the chicken is fresh, and leftovers no more than 24 hours (or freeze and quickly defrost before use, keeping in the freezer for around a week)
Reduce browning, although the crumbing will help reduce browning
LOW FODMAP NOTES
Choose low FODMAP bread crumbs (can use up to one serve of normal wheat bread which should be ample for crumbing one fillet of chicken).
Choose low FODMAP failsafe veggies such as green beans, potato mash and if moderate salicylate tolerated some carrots (peeled)
2. STIR FRY
Low in Salicylates, amines, glutamates, Gluten Free, Dairy Free, Soy Free
If you have the stir fry sauce ready made then this meal can be whipped up in minutes.
Ingredients
2 large chicken breasts, cubed
2 x spring onions, chopped
2 stalks celery, chopped
1 cup green beans, chopped
1 cup cabbage, finely chopped
Serve with steamed rice/ rice noodles
Method
Heat a wok over high heat. Add 1-2 tablespoons of oil and add chicken. Cook until chicken is no longer pink, about 5-7 minutes. Transfer to a bowl and set aside
Add an additional tbsp of oil and add your vegetables to the wok. Stir fry until veggies are crisp tender and bright green. About 5 minutes.
Add chicken back into the wok and heat through. Pour in the magic sauce (see recipe below) and stir to coat. Cook for another 2-3 minutes or until sauce thickens
Remove from heat, serve with steamed rice/ noodles /quinoa (Can use pre made rice/quinoa
STIR FRY SAUCE: Credit: Failsafe Foodie
Low in Salicylates, amines, glutamates, Gluten Free, Dairy Free, Soy Free
The stir fry sauce is the infamous "MAGIC SAUCE" and is very, very yummy.
A great sauce to have premade and even frozen for use as it can be used in so many different ways- my favourite being a dipping sauce with rice paper rolls.
Ingredients
½ cup Golden syrup
¼ cup gin or vodka or use water instead or for a thicker sauce leave out
¼ cup syrup reserved from tinned pears (can use less if want)
2 tsp carob syrup or 1 tsp carob powder mixed with 2 tsp boiling water
1 tsp corn starch or tapioca starch
Method
Golden syrup, gin & pear syrup in a saucepan, gently bring to the boil, & stir occasionally
Simmer until sauce starts to froth, take of the heat, add the carob syrup & corn starch
Stir through and place back on heat.
Bring the mixture to the boil- when it froths again the sauce if done
Cool down and store in refrigerator
3. SHEPHERD'S PIE
Low in Salicylates, amines, glutamates, Gluten Free, Dairy Free, Soy Free
Shepherd's pie is a great hearty meal based on using low chemical ingredients to make the mince with option of mixing a white sauce through it and topping with mashed potato. Serve with low chemical/failsafe vegetables such as brussels sprouts and green beans.
Mixing swede into the mashed potato is a good way of sneaking some swede into the diet.
MINCE
Sautee sliced leek and spring onions in rice bran oil (or other low chemical oil) and 1-2 cloves of crushed garlic and add any other low chemical vegetables you may want to hide in the mince such as shredded cabbage or Brussel's sprouts.
Add the fresh mince and very lightly cook but soon after add a small amount of water to poach the rest of the meat to minimise amines.
Add grated swede if desired and for a taste boost some pre-made "Nomato Sauce" a tomato sauce substitute. Can also add 1/2 400g can tinned rinsed and drained lentils to extend the meat and add a lovely texture.
Cook until 3/4 cooked (can continue to cook in the oven).
POTATO TOPPING
Peel and boil around 5 medium potatoes and mash using Nuttlex Original and tolerated milk. Optional: substitute 1-2 potatoes with swede.
SHEPHERD'S PIE
Place mince in an oven proof dish and top with mashed potato.
Top with a white sauce (make a roux from Nuttelex Original + tapioca flour over heat add tolerated milk white stirring to achieve a thickish sauce) or if dairy allowed can top with low preservative/sorbate cream cheese such as Philadelphia cream cheese (check no sorbate).
NOMATO SAUCE: Credit: adapted from 'Cooking with Oscar'
Combine the following and heat on medium until vegetables soft
1 can red/kidney beans (drained + rinsed)
3-4 cloves garlic (minced)
2 large pear halves
2 tsp rice bran oil
1 tsp citric acid
1/4 cup brown sugar
1 stick celery (roughly chopped)
4 spring onions (chopped)
1/2 cup water.
LOW SALICYLATE + AMINE NOTES
MINCE: fresh as possible, length of cooking (light fry + oven) max one hour.
POTATO TOPPING: white flesh for low salicylates such as Kestrel, Coliban, Sebago.
SAUCE: pear halves in syrup not juice (if tinned) or fresh: just ripe & no skin
LOW FODMAP NOTES
MINCE: spring onions/leeks: green tips, homemade garlic infused rice bran oil
POTATO TOPPING: Spring onions: green tips only, use low FODMAP added veggies, tinned and rinsed tinned lentils max 1/4 cup per person to be low FODMAPs
SAUCE: not suitable as red kidney beans are high FODMAPs at 1/4 cup
WRAP UP
Having some quick and easy safe meals up your sleeve is useful while you are finding your feet on the salicylate, amine, glutamate and low food additive diet.
To make this easier having the sauces premade in the fridge or frozen into ice-cube trays can help keep you ahead of the game!
Updated 21/02/2025
REFERENCES
RPAH elimination diet handbook: with food and shopping guide. Anne Swain, Velencia Soutter, Robert Loblay, 2011 (revised edition).
Monash University low FODMAP. Accessed 22/02/2025.
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