FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Archives for March 2016

Korean Radish Slaw (Moo Saeng Chae)

By Leave a Comment

Low FODMAP Korean Radish Slaw is also known as Moo Saeng Chae. It is a flavorful, refreshing and crunchy Korean side dish that can be eaten as a salad. You can also add carrots or bell peppers, and modify it to be less spicy or salty. You can also make a cabbage version of the slaw.

You should be able to purchase the Korean or Chinese radish at Asian stores. If not, try to find daikon radishes at a Japanese market.

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

Korean Radish Slaw

(Moo Saeng Chae)

Created by on March 27, 2016

Low FODMAP Korean Radish Slaw

  • Prep Time:20m
  • Cook Time:20m

Ingredients

  • 1 small Korean radish or 2 daikon radishes
  • 1 1/2 teaspoons sea salt
  • 2 tablespoons maple syrup
  • 1/4 teaspoon minced ginger
  • 1 tablespoon sesame seeds
  • 1 tablespoon scallions, chopped
  • 1 tablespoon Korean Chili Powder (Gochukaru)

Instructions

  1. Cut the radish into strips. Place in bowl.
  2. Sprinkle radish with salt and let stand for 15 min.
  3. Drain out the water from the radish.
  4. Add the rest of the ingredients and combine the mixture. You can also toss in a Ziploc bag and shake.

Cuban Chicken Soup

By Leave a Comment

This Low FODMAP Cuban Chicken Soup is one of my weeknight staples — hearty, flavorful and nourishing. It can be eaten as a main dish with a bowl of steamed quinoa. Add or decrease water, depending on your preference; I tend to like mine “soupy” (more filling)! Even if you are not a cilantro fan, note that it loses its fangs once sautéed, evolves into a really rich and earthy flavor, so give it a whirl!

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

Cuban Chicken Soup

Created by on March 26, 2016

Low FODMAP Cuban Chicken Soup

  • Prep Time:25m
  • Cook Time:1h 10m
  • Total Time:1h 35m

Ingredients

  • 1 bunch green onions, chopped up (green part only)
  • 1 bunch chives
  • 1 small bunch of cilantro, chopped up into small bits
  • 3 tablespoons garlic infused olive oil
  • 1 tablespoon cumin
  • 3 tablespoons rice flour
  • 8 chicken thighs with bones and skin on
  • 3 quarts water; add more as the soup evaporates
  • 1 teaspoon oregano
  • 2 teaspoons sea salt
  • 2 teaspoons asafetida
  • 1 bay leaf
  • 4 red bliss potatoes, unpeeled, cut into cubes
  • 1 juice from 1/2 of lemon
  • sea salt and black pepper to taste

Instructions

  1. Sauté the green onions, chives, cilantro, and cumin in olive oil. Quickly whisk in the flour. Keep whisking to avoid lumps.
  2. Immediately add 1 cup water, and continue to whisk until well blended.
  3. Remove this mixture from the pot into a bowl and set aside.
  4. Place chicken thighs and remaining water in stockpot. Add salt, oregano, asafetida and bay leaf. Bring to a boil.
  5. Reduce heat to medium, cover and simmer for about 45 minutes.Feel free to scoop out some of the foamy residue rising to the top
  6. Skin and debone the soft chicken, shredding it into bite-size pieces. Remove from heat and place chicken in a bowl if necessary; I just do it with a fork and wooden spoon.
  7. At this point, the soup's probably evaporated so add more water.
  8. Add potatoes. Simmer for another 10 minutes, or until the potatoes are tender.
  9. Add the chive-scallion-cilantro mixture to the soup. Stir in lemon juice.
  10. Continue cooking for one more minute.
  11. Add sea salt and pepper to taste.

Steamed Cod with Ginger and Scallions

By Leave a Comment

Low FODMAP Steamed Cod with Ginger and Scallions is low in calories and cholesterol and packed with protein. I’ve always considered cod one of the most perfect foods. Cod promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids. It is also high in vitamin B12 and Vitamin B6.

Cooking Low FODMAP Steamed Cod with Ginger and Scallions

Cod is versatile to cook with because it is highly adaptable to most seasoning. Even some folks who don’t like seafood seem to find cod palatable.

Fresh cod should be readily available at the seafood section, but frozen cod works well too. I like the individually wrapped frozen cods available from Costco, as the excellent flash freezing technique has retained much of the flavor and juiciness.

Cod adapts well to any type of cooking, but steaming it in the ginger sauce is one of the easiest and healthiest methods. Just be sure not to overcook the fish. The dish pairs nicely with the Baby Bok Choy with  Oyster Sauce or the Korean Cucumber Salad. You can also make a nice “bowl meal” by placing the cod with multiple vegetable side dishes on top of a bowl of quinoa.

Steamed Cod

with Ginger and Scallions

Created by on March 21, 2016

Low FODMAP Steamed Cod with Ginger and Scallions

  • Prep Time:10m
  • Cook Time:25m
  • Total Time:35m

Ingredients

  • 4 skinless cod fillets, (6 to 8 ounces each)
  • 3 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 medium sized fresh ginger (3"x1'), peeled and julienned
  • sea salt and ground pepper
  • 6 scallions, green parts only
  • 1/2 red chili pepper, sliced (optional for garnish)

Instructions

  1. Combine vinegar, soy sauce and ginger in a large skillet and heat.
  2. Season the cod fillets lightly with a bit of salt and pepper.
  3. Place the fish in the skillet and cook with the ginger mixture. Bring it to a boil, then lower heat and let it simmer.
  4. Cover skillet and cook for another 6-7 minutes, until the fish turn opaque.
  5. Cut scallions into 2-3 inch lengths. Add scallions and cook for another 2 minutes.
  6. Garnish as desired. Serve with side dish or vegetables like Bok Choy.

Turkey Chili with Okra

By Leave a Comment

Chili was my staple comfort food before the FODMAP curse struck me, so I’ve come up with Low FODMAP Turkey Chili with Okra. Since we can’t use beans, I wanted to replace them with something you could sink your teeth in. After numerous experiments, I was delighted with the texture of chewing into the okra bits as well as the consistency it added to the base (Monash University’s recommended guideline is up to 6 okras per serving). If you can’t stand okra, you could skip it but I urge you to give it a go! You can also substitute the turkey with ground beef or lamb.

This is another dish on the spicier side. 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. Feel free to modify the chili powder and paprika to lessen the heat.

Here are my favorite brand of key ingredients:

Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung, which is just chili flakes. Many common chili powders like McCormick’s contain garlic powder.

Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) (I buy it by the case)

Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle)

Rani Asafetida (Hing) Ground 3.75 oz.

Turkey Chili with Okra

Created by on March 27, 2016

Low FODMAP Turkey Chili with Okra

  • Prep Time:8m
  • Cook Time:50m
  • Total Time:1h

Ingredients

  • 1 bunch of scallions (green part only)
  • 1 bunch chives
  • 1/2 jalapeño, seeds removed and chopped
  • 2 pounds ground turkey
  • 1 cinnamon stick
  • 1 bay leaf
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1/2 teaspoon clove
  • 1 teaspoon black pepper
  • 1 teaspoon sea salt
  • 1 tablespoon Korean chili powder
  • 1 box of frozen okra, sliced
  • 1 can Muir Glen Organic Crushed Tomatoes with Basil (28 Oz)
  • 2 cups water
  • 3 medium sized zucchini
  • 2 bell pepper
  • 3 tablespoons garlic infused olive oil

Instructions

  1. Saute scallions, jalepeno and chives in the olive oil in a large stock pot
  2. Add ground turkey, add salt and black pepper. Cook until it loses its red (do not brown).
  3. Add cumin, oregano, paprika, oregano, clove and Korean Chili Powder.
  4. Add crushed tomatoes and water.
  5. Add bay leaf and cinnamon stick. Lower heat and partially cover pot. Cook for 45-60 minutes (60 min is better :-p)
  6. Slice zucchini (semi circles are good, 1/4 if large) and bell peppers to similar size. Add to pot and cook until zucchini is tender (about 20-25 minutes).
  7. Add frozen okra and cook for 8-10 minutes.
  8. Close cover and turn off stove.