FODMAP FREE for FOODIES

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Archives for March 2016

Pad Thai

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Low FODMAP Pad Thai is a modified version of one of the most popular dishes among Thai food lovers. Everyone has their own version of what a Pad Thai should taste like so feel free to adjust according to your taste.

Be sure to use the home made Thai Red Curry Paste in the Sauce & Others menu. Savoy cabbage (high FODMAP) has also been replaced with common cabbage.

Note: bean sprouts and tamarind paste have been classed as safe by Monash University.

My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle) and asfatetida is Rani Asafetida (Hing) Ground 3.75 oz.

Pad Thai

Created by on March 28, 2016

Low FODMAP Pad Thai    

    Ingredients

    • 8 ounces dried rice stick noodles
    • 3 tablespoons fish sauce
    • 2 tablespoons palm sugar
    • 3 tablespoons juice of lime
    • 2 tablespoons tamarind paste, soaked and strained
    • 2 tablespoons garlic infused olive oil
    • 2 tablespoons canola oil
    • 2 eggs, whisked with 2 teaspoon water
    • 1/2 pound shrimp, peeled, deveined
    • 1/2 pound chicken breast, boned, skinned, julienned
    • 1 cup common cabbage, finely shredded
    • 6 ounces mung bean sprouts
    • 1 cup water
    • 2 tablespoons "homemade" Thai Red Curry Paste (from Sauce & Others)
    • 6 scallions, green part only, thinly sliced diagonally
    • 1/2 roasted peanuts, coarsely chopped
    • cilantro, chopped for garnish
    • lime wedges for garnish

    Instructions

    1. Soak the noodles in warm water for 15-20 minutes until flexible but not too soft. Drain noodles.
    2. In another bowl, mix the fish sauce, palm sugar, lime juice and tamarind paste. Set aside.
    3. Heat a wok until hot and add 1/2 tablespoon of canola oil around the edges. Add the egg, and tilt the wok so the egg is spread thinly and evenly. Cook until set, about 1 min. Remove egg to cutting board and julienne.
    4. Heat the wok and add 1 tablespoon of garlic olive oil. Add the homemade Thai Red Curry Paste, mashing the ingredients into the oil for a few seconds. Add 1/2 tablespoon of canola oil and the shrimp. Stir-fry until just cooked. Turn off heat and transfer shrimp to a bowl.
    5. Heat the wok again and add 1 tablespoon of Canola oil. Stir-fry chicken until cooked and transfer to the shrimp bowl.
    6. Heat the wok again and add 1 tablespoon garlic olive oil. Stir-fry the cabbage and carrots until tender. Add the noodles and scallions; toss and cook for about 2-3 minutes. Add half the fish sauce-lime juice mixture, water and asafetida. Cook until most of the liquid evaporates (moist but not soupy). Add the chicken and shrimp back and add the rest of the fish sauce-lime juice mixture.
    7. Fold in the noodles. Taste and adjust to your preference. Sprinkled crushed peanuts and garnish with parsley.

    Fresh Vodka Mojito

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    Low FODMAP Fresh Vodka Mojito drinks are a great hit for summer parties. Mojitos originated from Cuba and traditionally use rum, which is a no-no for FODMPA Foodies. Agave is also high FODMAP so fine sugar is used here but you can also use maple syrup instead for lower sugar value.

    I’ve also thrown in frozen strawberries to add variety to the delight of my guests. Bars usually serve the drinks with a club soda or seltzer but I like to use a splash of sparking mineral water instead.

    Be sure not to over muddle the limes or mint. Everyone has their own version of what Mojitos should tasted like so tweak according to your taste.

    Fresh Vodka Mojito

    Created by on March 26, 2016

    Low FODMAP Fresh Vodka Mojito

      Ingredients

      • 2 teaspoons fine sugar
      • 12 fresh mints and 3-4 for garnish
      • 1 cup crushed ice or ice cubes
      • 1 fluid ounce vodka
      • 2 ounces sparking mineral water
      • 1/2 lime, cut in to 4 wedges

      Instructions

      1. In a 10 oz. high ball glass, crush mint and lime with a muddler or wooden spoon to release the lime juice and mint oil.
      2. Add sugar and mix thoroughly with the muddler.
      3. Fill 3/4 glass with ice
      4. Add vodka
      5. Top with sparkling mineral water
      6. Garnish with mint

      Pan Seared Sea Scallops with Vinaigrette

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      Low FODMAP Pan Seared Sea Scallops with Vinaigrette is a simple yet, well put together dish that is good for a Tuesday night dinner or entertaining. Modify the vinaigrette according to taste.

      Cooking Low FODMAP Pan Seared Sea Scallops with Vinaigrette

      Pan searing is a technique in which the protein is cooked in a pan over high heat, until a caramelized crust forms. Due to the speedy nature of the process, be sure not to overcook the scallops, as they will become tough and chewy. The best searing pan is one made of stainless steel or a cast iron pan.

      Here are additional tips for cooking scallops. First, remove the tough side muscles which secure the scallops to the shells. Gently pat the scallops dry with paper towels. Make sure the oil in the pan is hot enough that it sizzles on contact with the scallops. Separate the scallops on the pan about an inch apart and do not layer. Cook the scallops on both sides, until they are seared golden brown and no longer translucent on the sides.

      Use a true garlic infused oil (without garlic pieces or powder in it) like Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

      Pan Seared Sea Scallops

      with Vinaigrette

      Created by on April 3, 2016

      FODMAP Pan Seared Sea Scallops with Vinaigrette

        Ingredients

        • 1 pound small potatoes (like fingerling)
        • 2 tablespoons garlic infused olive oil
        • 2 tablespoons sunflower or safflower oil
        • 2 tomatoes, julienned
        • 1 package spinach
        • 1 pound large sea scallops, cleaned
        • 1 bunch chives, chopped

        Vinaigrette

        • 1/4 cup white wine vinaigrette
        • 1 teaspoon mustard
        • 1/2 cup walnut oil

        Instructions

        1. Boil the potatoes until done and cut in half. Roast in a pan with a tablespoon of garlic infused olive oil.
        2. Toss in tomatoes and spinach and cook for two minutes. Set aside.
        3. In a large saute pan, heat one tablespoon of garlic olive oil and two tablespoons of canola oil.
        4. Cook scallops over high heat until both sides are golden brown.
        5. On a serving plate, spoon the mixed vegetables on the center. Lay a serving of scallops on top.
        6. Drizzle with the vinaigrette and serve.

        Vinaigrette

        1. Mix the vinegar with the mustard. Whisk in 1/2 cup canola or walnut oil.

         

        Tom Yum Soup

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        Low FODMAP Tom Yum Soup (also known as Tom Yam), is a take on Thailand’s famous hot and sour soup. In this version, high-FODMAP ingredients like mushrooms, onion, and garlic have been removed or substituted. It is widely served with shrimp but you can also add chicken to the soup.

        This recipe involves making your own modified hot chili sauce, which usually contains garlic and shallots.

        Tom Yum is also popular in countries like Malaysia, Indonesia, Brunei, Cambodia and Singapore.

        My favorite FODMAP friendly garlic oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

        Tom Yum Soup

        Created by on March 28, 2016

        Low FODMAP Tom Yum Soup    

          Ingredients

          Soup

          • 1 cup clam juice
          • 2 stalks lemongrass
          • 2 quarts water
          • 1 pound peeled shrimp, de-veined; keep shells
          • 2 tablespoons home made Tom Yum Sauce
          • 6 lime leaves, finely julienned
          • 4 ounces fish sauce
          • 3 Thai bird's eye chilies, stemmed, thinly sliced (wear gloves)
          • 1 tablespoon palm sugar or maple syrup
          • 4 ounces juice from lemon

          Tom Yum Sauce (Chilies in Oil)

          • 3 tablespoons garlic infused olive oil
          • 1 bunch scallion, green part only
          • 4 dried red chilies, seeded
          • 1 tablespoon dried shrimp
          • 1 tablespoon fish sauce
          • 1 tablespoon sugar

          Instructions

          1. Cut off the bottom three inches of lemongrass, trim and slice into 1/4 inch diagonal pieces. With the side of your knife, smash the lemongrass to release the flavors.
          2. In a medium pot, add clam juice, water and the shrimp shells and simmer for 15 minutes. Let it cool for a few minutes than strain. Throw out the shrimp shells but save the lemongrass. Pour stock back to pot.
          3. Make the Tom Yum Sauce: In a pan, saute the scallions with the oil for two minutes. Add chilies until they darken but do not burn. Remove the mixture into a bowl; add dried shrimp and grind or pound everything together with a pestle or back of spoon. Return mixture back into pan; add fish sauce and palm sugar. Stir gently and heat for about 3-4 minutes.
          4. Add the Tom Yum Sauce, lime leaves, lemongrass, fish, sauce, chiles and sugar into the stock. Bring soup to boil then reduce heat to simmer for two minutes. Add the shrimp; cover pot and turn off heat, letting the shrimp cook for 2-3 minutes (if you are adding chicken pieces, let the meat cook fully before adding the shrimp).
          5. Uncover and add the lemon juice. Ladle soup into bowls and serve.

          Thai Red Curry Paste

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          Use this Low FODMAP Thai Red Curry Paste in the Pad Thai recipe, or other recipes which call for Thai Red Curry Paste. For you lucky visitors from the U.K., there are specialty stores which sell low FODMAP Red Thai Curry Paste so you can skip this step.

          Everyone has their own version of the paste (as well as Pad Thai), so modify to your taste. If using fresh lemongrass stalk, chop into fine pieces and pound with pestle in mortar. Option to use 3 Kaffir leaves instead of or in addition to, depending on how citrusy you like it.

          Vegetarians can use soy sauce or Golden Mountain Seasoning Sauce, 20 Ounce in place of fish sauce.

          Thai Red Curry Paste

          Created by on March 31, 2016

          Low FODMAP Thai Red Curry Paste

            Ingredients

            • 1 tablespoon dried, minced red chile or Korean Chili Powder
            • 1 teaspoon minced ginger
            • 1 tablespoon minced scallion, green part only
            • 1/2 teaspoon asafetida
            • 1/4 teaspoon lemongrass powder or 1 tablespoon fresh (chopped)
            • 1 teaspoon garlic infused olive oil
            • 1 tablespoon juice from lime
            • 1 tablespoon fish sauce (vegetarians can use soy sauce or Golden Mountain Sauce)
            • 1 tablespoon water

            Instructions

            1. Mix the minced chile, asafetida, ginger, scallion, lime juice and lemongrass powder thoroughly.
            2. Add garlic infused olive oil and water.
            3. Stir into a thick paste.
            4. If using fresh lemongrass stalk, chop into fine pieces and pound with pestle in mortar. Option to use 3 Kaffir leaves instead.

            Chocolate Peanut Butter Quinoa Pudding

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            Get your pudding fix with the Low FODMAP Chocolate Peanut Butter Quinoa Pudding, a healthier alternative packed with protein. There are two key components to achieving that bright attractive color and creamy, custardy texture. First, is the quality, consistency and color of the coconut milk you select (white, thick). Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

            Coconut milk is rich with vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. The fat in coconut milk is known to lower cholesterol and help boost your immune system.

            Chocolate Peanut Butter

            Quinoa Pudding

            Created by on April 10, 2016

            Low FODMAP Chocolate Peanut Butter Quinoa Pudding

              Ingredients

              • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
              • 1 tablespoon unsweetened cocoa powder
              • 2 teaspoons 100% pure maple syrup (optional, as it may already be sweet enough)
              • 1 tablespoon 100% all natural creamy peanut butter
              • pinch of salt
              • 1/4 cup water
              • 1 cup cooked quinoa
              • 1 tablespoon dark chocolate shavings

              Instructions

              1. Save 1/4 cup coconut milk and set aside.
              2. In a medium saucepan, combine rest of coconut milk, water, cocoa powder, peanut butter, maple syrup, salt and bring to simmer.
              3. Add the cooked quinoa and gently cook at the lowest heat for about 20-25 minutes, stirring frequently until the mixture is creamy.
              4. Let cool for 20 minutes and add the saved coconut milk. Refrigerate for at least an hour or overnight.
              5. Top with dark chocolate shavings before serving.

              Navigate FODMAP Foe Vs. Friendly Foods

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              When you first learned about the FODMAP diet, were you totally distraught knowing you had to give up your beloved comfort foods? Did it seem like there were actually more things you couldn’t eat than eat? Yea, it’s pretty grim. Then it seems to get worse. You think, “Fine, I’ll just eat the stuff I’m allowed, no problem.” Except, how many safe foods are readily available? Sure, you can eat a stick of cucumber or carrot but if you order a vegetable plate, will the chef know that you can eat arugula, red peppers and string beans but not artichokes, asparagus, beans, beets, mushrooms or sugarsnap peas? How many times have you frustrated the wait staff and the rest of the table, inquiring about each menu item, appearing to be ridiculously picky and difficult?

              FODMAP Free Tomato OreganoHow confusing is it for the other side, when you say you can’t have cream or milk because you’re lactose intolerant, yet they catch you snacking on brie cheese. Yep, it just confirmed that you are unnecessarily fussy — perhaps you are mildly intolerant but really just being overly dramatic. You can’t have cherries or blackberries, but you can have grapes, raspberries, strawberries and blueberries. Oh, here’s a good one: you can’t have grapefruit, but orange is okay. Or how about when you reach into a bowl of mixed nuts at the bar and sheepishly pick out just the peanuts? And you turn to the the raised eyebrows to explain how you can’t eat almonds or cashews but pecans and macadamia nuts are okay! Now you’re just making stuff up as you go along, aren’t you? Having fun yet?

              So how do you navigate Foe Vs. Friendly foods? First, educate yourself on FODMAPs and some of the major culprits. You can check my Low FODMAP Approved List and Resources page for  basic info, as well as recommended sites and tools. Then shop carefully using your FODMAP guide and be vigilant about reading every single ingredient on food packages.

              Finally, take matters into your own hands and get your life back, FODMAP Free Foodie! 

              Cook FODMAP Free with Confidence

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              assortment of fresh vegetable cream soup on a black background,

              How do you Cook FODMAP Free with Confidence? We’ve already discussed the malaise of giving up a vast majority of foods and the stress of dining out. Even when you go through great lengths to order properly, something often goes amiss. You might have explained your situation to the very patient and attentive wait staff. The chef may have even personally come out to listen to your special needs. Finally, your grilled fish comes out perfectly seasoned with just a touch of olive oil, salt, lemon and oregano…but wait, did the line cook place all that painstaking work on a bed of garlic sautéed spinach?

              Okay, here’s one last scenario and it’s happened to me. I live and work in NYC so every other block seems to have a pick-your-own-salad-topping deli. I know to avoid avocados (sob), corn, edamame and cauliflower and instead, select spinach, tomatoes, cucumber, alfalfa, and oh, how about some grilled salmon? I go back to my desk and start digging in. The first bites are fantastic, until I get a nagging suspicion that something’s not right. The salad is so delicious…because the seasoning from the salmon is in fact, quenching my craving for onion. Halfway through it, not only is my lunch ruined, I can’t even focus on work because of the searing discomfort.

              So what is the best solution? Take charge of preparing your own meals and snacks, as that’s the surefire way to know what goes into them. Try out some of the tried and true dishes on my Low-FODMAP Recipes section. Some items like my Turkey Chili with Okra and Cuban Chicken Soup will last up to five days for convenience during the week. Or you can freeze them in single serving Ziploc bags. I will continue to experiment and add more recipes but feel free to contact me with suggestions.

              Why not be the host of the next dinner party or Thanksgiving meal, rather than driving the hostess crazy? Go ahead, cook and indulge in “forbidden” foods with confidence!

              Note: Indulge but don’t binge! Some items may not be considered low-FODMAP in excess portions.

              Thai Green Papaya Salad

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              Low FODMAP Thai Green Papaya Salad is crunchy, spicy, sweet and sour, and makes a great starter or a side dish. You have the option to use 12 green beans in the recipe. Make sure NOT to use snow peas or sugar snap peas, as they are high in FODMAPs.

              Note for vegetarians: this has Thai fish sauce, which you can skip or replace with one of the following: 2 teaspoon soy sauce or Golden Mountain Seasoning Sauce, 20 Ounce
              (vary to your liking) + 2 tablespoon water.

              My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

              Thai Green Papaya Salad

              Created by on March 27, 2016

              Low FODMAP Thai Green Papaya Salad

                Ingredients

                For Dressing

                • 1/2 teaspoon asafetida
                • 6 tablespoons freshly squeezed lime juice
                • 3 tablespoons fish sauce
                • 2 tablespoons maple syrup
                • 1 red bird's eye chili pepper, seeded and minced finely (wear rubber gloves)
                • 1 teaspoon garlic infused olive oil

                For Salad

                • 1 pound green papaya, peeled, seeded and coarsely shredded
                • 2 carrots, shredded finely
                • 2/3 cup fresh coriander leaves, washed well and spun dry
                • 2 tablespoons cilantro (optional)
                • 4 tablespoons crushed roasted peanuts

                Instructions

                1. Make the dressing by whisking together the asafetida, garlic infused olive oil, lime juice, fish sauce, sugar maple syrup and chili pepper. If using sugar, whisk until it is dissolved.
                2. Add the papaya, carrots, coriander and cilantro to dressing. Toss well.
                3. Sprinkle with crushed peanuts and serve.

                Spinach Soup

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                Low FODMAP Spinach Soup is super simple to make, using frozen spinach and lactose free milk. Be sure to use the homemade Vegetable Stock found in Soups & Others and whole lactose-free milk like Lactaid (not skim or 1%).

                Low in fat and even lower in cholesterol, spinach is high in niacin, zinc, as well as protein and fiber. It is an excellent source of vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

                My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

                Spinach Soup

                Created by on April 3, 2016

                Low FODMAP Spinach Soup

                  Ingredients

                  • 2 packages of frozen leaf spinach
                  • 4 tablespoons garlic infused olive oil
                  • 2 cups homemade vegetable stock
                  • 1 cup water
                  • 2 cups whole lactose-free milk
                  • 1/4 teaspoon nutmeg
                  • 5 tablespoons freshly grated Parmesan cheese
                  • salt, to taste

                  Instructions

                  1. Cook the frozen spinach in a covered pan with 1/2 teaspoon of salt for 5 minutes). Chop finely.
                  2. Saute the spinach in a large stockpot with the garlic olive oil over medium heat for 2-3 minutes.
                  3. Add the homemade stock, milk and nutmeg. Bring to a simmer and stir occasionally.
                  4. Add the Parmesan cheese for one more minute, stirring so the cheese doesn't stick to pot.
                  5. Salt if necessary and serve.