FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Archives for March 2016

Vegetable Stock

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FODMAPers know to avoid soups since most contain onions and garlic, as well as other high FODMAP vegetables like celery and mushrooms. Make this handy Low FODMAP Vegetable Stock and use in soups and stews calling for stock, like the Spinach Soup.

Many pre-made vegetable stocks are high in sodium so this is a much healthier option. You can freeze unused portions in containers and Ziploc bags and keep for up to three months.

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.

Vegetable Stock

Created by on April 3, 2016

Low FODMAP Vegetable Stock

    Ingredients

    • 3 tablespoons garlic infused olive oil
    • 2 bunches scallions, green part only
    • 2 large carrots
    • 1 cup fennel (1 small bulb)
    • 1 bell pepper
    • 2 teaspoons asafetida
    • 8 sprigs fresh parsley
    • 2 bay leaves
    • 1 teaspoon sea salt
    • 2 quarts water

    Instructions

    1. Saute the scallions in garlic oil for 2-3 minutes.
    2. Add all the vegetables and cook for another 5 minutes.
    3. Add water and bring to boil. Let the vegetables cook for at least 30 minutes.
    4. Discard the vegetables and save the stock. Freeze unused portion for up to 3 months.

    Vodka Strawberry Daiquiri

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    Since Rum is on the high FODMAP list, we’re using vodka to make this Low FODMAP Vodka Strawberry Daiquiri, a summer party favorite!

    You can also use other low FODMAP fruits like bananas instead. If you have fresh pineapple slices, that would be a delicious choice too! Be sure not to use canned pineapples since almost all canned fruits are considered high in FODMAPs.

    If you’ve thought of other creative low FODMAP fruits to make daiquiris, be sure to drop me a note with a photo!

    Oh, and this makes a pitcher for 8 servings so go easy, yo!

    Vodka Strawberry Daiquiri

    Created by on March 27, 2016

    Low FODMAP Vodka Strawberry Daiquiri

    • Total Time:7m

    Ingredients

    • 6 cups ice
    • 1/2 cup sugar or maple syrup
    • 4 ounces frozen strawberries
    • 1/8 cup lime juice
    • 1/2 cup lemon juice
    • 3/4 cup vodka
    • 1/4 cup sparkling mineral water

    Instructions

    1. Put strawberries, ice and sugar in a blender.
    2. Pour in the lemon and lime juice, vodka and club soda.
    3. Blend until smooth.
    4. Pour in a pitcher or individual glasses and serve.

    Tuna Skewered with Lemongrass

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    This low FODMAP Tuna Skewered with Lemongrass is adapted from the cookbook Jean-Georges: Cooking at Home with a Four-Star Chef. Born in Alsace, France, Jean-Georges Vongerichten trained under chef Chef Paul Haeberlin and Paul Bocuse and Master Chef Louis Outhier in Southern France.

    During his travels, Jean-Georges fell in love with the exotic flavors of Asia, and many of his iconic dishes marry his Western background with Eastern accents. He is often credited for revolutionizing the way  restaurants serve French foods, by using methods that bring out the natural essence of the foods, instead of heavy creams and sauces. He has operated successful restaurants all across the globe including Jean-Georges, Vong, Spice Market, Mercer Kitchen and JoJo.

    Cooking Low FODMAP Tuna Skewered with Lemongrass

    Lemongrass is often used in East-Asian cuisines to add a fragrant, citrusy accent to meat, fish and vegetable dishes. In this recipe, the lemongrass adds a distinct touch, serving both as a flavoring agent and attractive skewer.

    Lemongrass stalks are hard and woody on the outside. Once you peel away the layers, the center meat is more tender and edible. Pounding, cutting, scraping and bruising the lemongrass brings out the flavors.

    When shopping for lemongrass stalks, make sure they are firm and not rubbery, as that means they have passed their prime. The lower stalks should be pale yellow and the upper part green. If you are unable to find fresh lemongrass at an Asian store, they might available in the frozen section. If you can only buy chopped up frozen lemongrass, then use them for flavoring and grill the tuna with regular wooden skewers.

    Tuna Skewered

    with Lemongrass

    Created by on March 27, 2016

      Ingredients

      • 5 stalks lemongrass
      • 1 pound yellowfin or bigeye tuna, cut into 12 cubes
      • freshly ground black pepper
      • 2 tablespoons canola oil
      • 1 small fresh chile (minced) or 1/3 teaspoon red pepper flakes (plain)
      • 1 tablespoon lime juice
      • 1 teaspoon Asian fish sauce
      • pinch of sugar
      • sea salt to taste

      Instructions

      1. Peel off the outer skin from 4 of the lemongrass stalks. Save the sheath and trimmings. Slice off the tops to make them about 10 inches in length. Set aside.
      2. Take the 5th lemongrass, remove the skin as well and save with the other trimmings. Keep removing the outer leaves until you get to the tender center, and mince finely. Set aside.
      3. Skewer 3 cubes of tuna on each of the lemongrass stalks. Leave some gaps in between. Place the tuna on a sheet or tray.
      4. Pat the minced lemongrass on the tuna, along with the pepper and 4 teaspoons oil. Cover and chill for 12 to 24 hours.
      5. Remove the tuna from the fridge one hour before cooking.
      6. Chop the lemongrass trimming and boil in saucepan with about 1/4-1/2 cup of water, barely enough to cover the solids. Simmer until reduced to 1/8 cup of liquid. Strain, discard the lemongrass trimmings and further reduce liquid to half; about 1 tablespoon. Add chile or pepper flakes, lime juice, fish sauce, sugar and the remaining 2 teaspoons of oil. Set aside.
      7. Preheat a grill, skillet or grill pan to very hot. Grill tuna 1-2 minute on each side, until seared rare. Place skewered tuna on a tray or platter. Spoon each with a bit of sauce, sprinkle salt and serve.

      Scallop Ceviche

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      This low FODMAP scallop ceviche is a wonderfully refreshing starter dish or great as an Hors D’oeuvre at a cocktail party. Don’t be freaked out by the fact that they’re not cooked over fire. The acid from the citrus juice cures and breaks down the raw fish with a chemical reaction that “cooks” it without use of heat. On a related note, use a glass or ceramic bowl instead of metal, because a metal bowl will darken the ceviche and give it a bad taste. Since you are handling raw fish, buy the freshest diver or sea scallops from a reputable fish market.

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

      Scallop Ceviche

      Created by on March 27, 2016

      Low FODMAP Scallop Ceviche

        Ingredients

        • 1 pound dry sea or diver scallops
        • 1/2 cup lime juice
        • 1/4 cup lemon juice
        • 2 scallions, green part only, thinly sliced
        • 1/2 jalapeno, seeds removed, finely chopped
        • 1/4 cup finely chopped cilantro
        • 1 small tomato, diced
        • 1 teaspoon garlic infused olive oil
        • pinch of salt and pepper to taste

        Instructions

        1. Wafer the scallops by cutting across. Remove the small, tough, white muscle from the sides
        2. Place the scallops in a non-metal bowl and cover with the lime and lemon juices.
        3. Add the remaining ingredients. Mix well.
        4. Place in the refrigerator for 1-3 hours.
        5. Serve cold in fun bowls or high martini glasses.

        Chicken Vindaloo (Curry)

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        So pretty gutsy to have Low FODMAP Chicken Vindaloo Curry, one of the spiciest Indian curries out there, on a site for people with GI issues, right? If you are a Fodmapper who is generally not bothered by spices, but simply intolerant of the high FODMAP ingredients which accompany them (like garlic and onion), this is probably worth a shot. I love spicy food and sans garlic and onion, I can tolerate pretty high levels on the spice meter.

        So here it is: chicken Vindaloo, an Indian curry dish popular in Goa all the way to the U.K. for its fiery punch. Lamb can be used in place of chicken.

        This is probably the spiciest dish on FFFF so feel free to adjust the cayenne pepper to lessen the heat. The curry should be served over basmati rice.

        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.

        Chicken Vindaloo (Curry)

        Created by on March 28, 2016

        Low FODMAP Chicken Vindaloo Curry

          Ingredients

          • 2 bunches of scallions, green part only
          • 4 chopped seeded tomatoes (medium size)
          • 1 1/2 tablespoons distilled white vinegar
          • 1 teaspoon asafetida
          • 1 teaspoon minced peeled fresh ginger
          • 1 teaspoon tomato paste
          • 1 teaspoon garam masala
          • 1 teaspoon ground turmeric
          • 1/2 teaspoon paprika
          • 1/2 teaspoon ground cumin
          • 1/2 teaspoon ground coriander
          • 1/4 teaspoon (or more) cayenne pepper
          • 1/2 teaspoon salt
          • 2 tablespoons garlic infused olive oil
          • 6 skinless boneless chicken thighs, cut into 1- to 1 1/2-inch pieces
          • 3 russet potatoes, peeled, cut into 1-inch pieces
          • 1 1/2 cups water

          Instructions

          1. In a food processor, blend the first 12 ingredients, forming a paste.
          2. Heat oil in a large pot over moderately high heat. Add the curry mixture and cook for 3minutes until golden brown, mixing occasionally.
          3. Add chicken and potatoes and saute for about 5 minutes.
          4. Add water and bring to a boil. Cover pot and cook over moderately high heat, stirring occasionally until the potatoes are tender, about 15 minutes.
          5. Uncover and let it simmer until the chicken is fully cooked, another 5-6 minutes.
          6. Season with salt and pepper and additional cayenne if preferred.
          7. Serve over steamed basmati rice.

          Steamed Whole Fish with Ginger, Scallions

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          Low FODMAP Steamed Whole Fish with Ginger, Scallions is a variation of a Chinese/Thai style dish. You can opt for pretty much any flaky white fish like sea bass, red snapper or flounder. Steaming the fish on the bone helps retain its rich and succulent flavor. It’s great served with brown rice or quinoa and a side of Baby Bok Choy with Oyster Sauce.

          Optional: if the sight of the fish head freaks your guests out, you can remove and fillet first before topping with the vegetables and sauce.

          I use the: Vonshef Bamboo Steamer and Cook Standard Wok  (but any good quality wok that heats fast and evenly will do).

          Steamed Whole Fish

          with Ginger, Scallions

          Created by on April 15, 2016

          low fodmap steamed whole fish with ginger, scallions

            Ingredients

            • 1 1.5 lb whole sea bass, snapper or flounder (gutted and cleaned)
            • 1 medium sized fresh ginger (3"x1'), peeled and julienned
            • 3 tablespoons light soy sauce
            • 2 tablespoons rice wine
            • 1 teaspoon asafetida
            • 6 scallions, green parts only, julienned
            • 1/2 red bell pepper, seeded and julienned
            • 6 cilantro sprigs
            • 1/2 medium carrot, julienned (optional)
            • 2 tablespoons sesame oil
            • 4 tablespoons sunflower or safflower oil

            Instructions

            1. Rub salt and pepper on the inside and outside of the cleaned fish.
            2. Stuff the inside of the fish with half the ginger and spread the rest on top.
            3. Place the fish in a bamboo steamer, then put in a wok filled with 2-3 inches of boiling water.
            4. Alternatively, if you don't have a steamer: put fish in a glass or ceramic baking dish and place in wok.
            5. Cover steamer or baking dish and steam the fish.
            6. In a saucepan, combine soy sauce, asafetida, rice wine, sesame oil and canola oil and simmer over medium high heat.
            7. When the fish is cooked to the bone (10-12 minutes total; poke the flesh with chopsticks to check for opaqueness), place on a deep serving plate.
            8. Top fish with scallions, red bell pepper and cilantro. Pour the sauce over the fish and serve immediately.

            Ginger Marinated Grilled Tuna Steaks

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            This Asian-style Low FODMAP Ginger Marinated Grilled Tuna Steaks dish is perfect for grilling outdoors or using a grill pan indoors. You can precede the tuna steaks with the Thai Salad with Peanut Dressing or Thai Green Papaya Salad.

            Cooking Low FODMAP Ginger Marinated Grilled Tuna Steaks

            It goes without saying that you should start with buying the freshest tuna steaks possible. If none are available, some frozen versions are well suitable. The freezing technology has improved vastly and the techniques used are able to capture and retain the flavors and freshness of the fish quite well.

            Make sure to grill the fish at over high and direct heat. It generally takes about 2-3 minutes on each side to achieve a medium-rare tuna steak with a pink or red center. Tuna dries out quickly so overcooking it will leave it less desirable. If cutting the steak, slice across the grain of the fish.

            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.

            Ginger Marinated

            Grilled Tuna Steaks

            Created by on April 8, 2016

              Ingredients

              • 6 (6 oz) 1/2-inch-thich tuna steaks
              • 1/4 cup low sodium soy sauce
              • 1/4 cup Thai fish sauce
              • 1 tablespoon chili powder (without garlic)
              • 4 tablespoons scallions, green only, chopped finely
              • 2 tablespoons maple syrup
              • 1 tablespoon sesame oil
              • 3 tablespoons garlic infused olive oil
              • 1 teaspoon asafetida
              • 2 bunches fresh basil leaves, leaves only, washed and dried
              • 1 bunch fresh mint, leaves only, washed and dried
              • 1 bunch cilantro, leaves only, washed and dried
              • 2 tablespoons fresh grated ginger

              Instructions

              1. Arrange steaks in a non-metal dish or tray.
              2. In a food processor or blender, combine soy sauce, fish sauce, chili, ginger, maple syrup, asafetida, sesame oil and 1 tablespoon of the garlic oil.
              3. Coat steaks with the mixture on both sides. Refrigerate and allow to marinate for 1 hour. You can also marinate in a Ziploc bag placed in a shallow bowl.
              4. In a large skilled, heat 2 tablespoons garlic oil over high heat. Add basil, mint and cilantro and saute for about one minute. Transfer to plate.
              5. Take the tuna out of the marinade and transfer on a large plate.
              6. Pour the marinade into the skillet and bring to boil. Reduce heat and simmer for about 5 minutes until thickened.
              7. Set the outdoor grill or preheat a grill pan over medium high heat. Grill the tuna until medium-rare, about 2-3 minutes on each side.
              8. Spoon the herbs evenly on 6 serving plates. Place tuna on top of herbs. Spoon the marinade over each steak and serve. Option to sprinkle toasted sesame seeds on top of tuna steaks.

              Roasted Red Pepper Sauce

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              This low FODMAP Roasted Red Pepper Sauce is easy to make and has an incredibly complex and smoky flavor. The secret is in both the roasting process as well as the saffron. Don’t worry that the outer skin of the roasted red pepper is black, as it’ll be peeled off and discarded. The end result is a rich orange color that will add visual and flavorful impact on the Crab Cakes dish.

              This sauce is usually such a hit for dipping dinner bread that my guests ask to take some home with them. Give it a try, it’s really worth it!

              Roasted Red Pepper Sauce

              Created by on March 28, 2016

              Low FODMAP Roasted Red Pepper Sauce

                Ingredients

                • 2 red bell peppers
                • 1/4 cup garlic infused olive oil
                • 1 teaspoon saffron, steeped in 2 tablespoons of dry wine for 10 minutes
                • 1 tablespoon juice from lemon
                • 1 pinch cayenne pepper
                • salt and freshly ground pepper, to taste

                Instructions

                1. Roast the red peppers on an open flame or in the broiler until they are black all over. Place them in a closed container or pan with a lid until they "steam." Once they are cool enough to handle, peel the black skin off the peppers. Remove stems, seeds and chop coarsely.
                2. In a blender or food processor, add the roasted peppers. oil, asafetida. saffron and wine, lemon juice, cayenne, salt and pepper. Process until smooth.
                3. Pour in serving bowl and serve with crab cakes.

                Grilled Tuna with Yellow Pepper Sauce

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                Low FODMAP Grilled Tuna with Yellow Pepper Sauce is the perfect summer night main course to serve along with grilled vegetables…and a glass of wine!

                Cooking Low FODMAP Grilled Tuna with Yellow Pepper Sauce

                It goes without saying that you should start with buying the freshest tuna steaks possible. If none are available, some frozen versions are well suitable. The freezing technology has improved vastly and the techniques used are able to capture and retain the flavors and freshness of the fish quite well.

                Make sure to grill the fish at over high and direct heat. It generally takes about 2-3 minutes on each side to achieve a medium-rare tuna steak with a pink or red center. Tuna dries out quickly so overcooking it will leave it less desirable. If cutting the steak, slice across the grain of the fish.

                Don’t skip the Yellow Pepper Sauce! It is really delicious and comes out a beautiful yellow color with a polenta-like consistency. It’s add additional flavor, juiciness and texture to your dish.

                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.

                Grilled Tuna

                with Yellow Pepper Sauce

                Created by on March 27, 2016

                  Ingredients

                  • salt and ground pepper to taste
                  • 4 tablespoons scallions, green part only
                  • 2 yellow bell peppers, seeded, coarsely chopped
                  • 1 medium Youkon Gold potato
                  • 1 teaspoon asafetida
                  • 1 cup water
                  • 1 tablespoon juice from lemon
                  • 8 tuna steaks (6 oz.), 1 inch thick
                  • 2 tablespoons garlic infused olive oil (additional for brushing)
                  • sage leaves to garnish

                  Instructions

                  1. Preheat broiler or heat grill to medium high.
                  2. Peel and cut potatoes into halves, then slice lengthwise.
                  3. In a saucepan, heat the olive oil. Add scallions and cook over low heat until translucent.
                  4. Add yellow peppers, potatoes water, asafetida and a pinch of salt.
                  5. Cover and cook for about 20 minutes over medium heat.
                  6. Transfer everything, including the water into a blender or food processor and puree. Pour back into bowl, add lemon juice and season with salt and pepper.
                  7. Brush tuna steaks with oil and season with salt and pepper on both sides. Grill or broil on each side for two minutes.
                  8. On a serving plate, spoon some pepper sauce and lay the tuna steak on top. Garnish with sage leaves and serve.

                  Korean Cucumber Salad

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                  This Low FODMAP Korean Cucumber Salad is similar to the Korean Radish Salad with a slightly modified flavor and takes less than 10 minutes. You can use a variety of mild, non-bitter cucumbers. I like the English Cucumbers (yes, I see the irony here), otherwise known as Hot House. Stay away from garden style (American Peeling) and pickling cucumbers as they are too bitter and big seeded for this dish.

                  Make sure to use a garlic free chili powder like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

                  You can also mix the seasoning in a bowl, toss the cucumbers in a large Ziploc bag and shake vigorously (make sure it’s sealed tight). The salad is ready to be eaten immediately but can keep in the fridge for several days.

                  Korean Cucumber Salad

                  Created by on March 27, 2016

                  Low FODMAP Korean Cucumber Salad

                  • Prep Time:10m
                  • Total Time:10m

                  Ingredients

                  • 2 Hot House cumbers
                  • 1 tablespoon vinegar
                  • 2 tablespoons maple syrup
                  • 1/4 teaspoon minced ginger
                  • 1 tablespoon sesame seeds
                  • 1 tablespoon scallions, chopped
                  • 2 teaspoons Korean Chili Powder (Gochukaru)
                  • 2 teaspoons garlic infused olive oil
                  • 1 teaspoon sea salt

                  Instructions

                  1. Slice cucumbers into moderately thin circles. Place in bowl.
                  2. Add in all ingredients and mix thoroughly.