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Archives for April 2016

Salmon Soy Ginger Glaze

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I just served this Low FODMAP Salmon Soy Ginger Glaze to my guests tonight and they asked how I was able to tolerate such a flavorful dish! It is very straightforward to make and comes with a nice presentation — served on top of steamed spinach and Japanese Soba noodles (make sure it’s 100% buckwheat).

I think it’s pretty fun to play around with the color scheme of orange/pink, green, brown and grey (soba). You can also serve the salmon on a bed of red or black quinoa and substitute the spinach with bok choy.

Tip: dishes often look fancier when you stack the food items (as opposed to side by side). Also, serving food on extra large plates can give it a more upscale flair.

Looks pretty chichi for such an breezy one, don’t you think?

Be sure to use a true Garlic Infused Olive Oil without any garlic pieces or powder in them.

Salmon with

Soy Ginger Glaze

Created by on April 23, 2016

Low FODMAP Salmon Soy Ginger Glaze

    Ingredients

    • 5 tablespoons low-sodium soy sauce
    • 3 tablespoons rice wine (or sake wine)
    • 2 tablespoons maple syrup
    • 1 teaspoon asafetida
    • 3 tablespoons chopped scallions, green part only
    • 2 teaspoons grated fresh ginger
    • 2 tablespoons garlic infused olive oil
    • 1/4 teaspoon red pepper flakes or paprika
    • 4 salmon fillets (6oz.)
    • 1 pound spinach
    • 4 ounces Soba noodles (100% buckwheat)

    Instructions

    1. Mix the soy sauce, rice wine, maple syrup, asafetida, scallions, ginger, garlic oil and red pepper flakes.
    2. Pour 1/2 the mixture onto the fish fillets. Place everything into large Ziploc bag and place on a deep dish. Marinate in the fridge for 20 minutes or up to 4 hours. Make sure the salmon is evenly marinating on both sides; if not, turn over bag at the half-way point.
    3. Preheat oven to 350 F degrees.
    4. Pour the rest of the mixture into a saucepan and bring to boil. Lower heat and cook for another 3-4 minutes. Turn off heat and set aside.
    5. Place the salmon fillets on a pan and bake in oven for about 15-18 minutes.
    6. Cook the soba noodles in water according to directions (usually 8-10 minutes); drain. Place equal portions of noodles on center of 4 serving plates.
    7. Steam the spinach and squeeze out excess water; pat dry and place equal portions on top of noodles.
    8. Remove salmon from the oven and place each on the bed of spinach and noodles. Spoon glaze over the fish and serve.

    Coconut Chia Pudding

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    This low FODMAP Coconut Chia Pudding is a cinch to make. To make the process even easier, you can throw everything in a jar and shake briskly before refrigerating. I like to use unsweetened Thai Kitchen coconut milk, which I find sweet enough, even without the maple syrup.

    Chia seeds are packed with Omega-3 and antioxidants, while 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 also known to lower cholesterol and help boost your immune system.

    Make sure to refrigerate the pudding to give the chia seeds enough time to set.

    Coconut Chia Pudding

    Created by on April 17, 2016

    Low FODMAP Coconut Chia Pudding

      Ingredients

      • 1 can 14 oz. coconut milk (like Thai Kitchen)
      • 1/3 cup chia seeds (any color but black is fun)
      • 1/2 teaspoon vanilla
      • 1 pinch of salt
      • 1/16 teaspoon cinnamon (a dash; this is optional)
      • 2 teaspoons 100% pure maple syrup (optional)
      • 1/2 cup blueberries

      Instructions

      1. Whisk together coconut milk, vanilla, salt, cinnamon (optional) in a mixing bowl.
      2. If desired, sweeten with a little maple syrup.
      3. Add chia seeds. Pour the pudding into glass pudding cups or a jar.
      4. Let the chia seeds soak for at least an hour or overnight in the fridge.
      5. Top with blueberries and enjoy!

      Thai Chicken Satay

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      Yay I say to low FODMAP Thai Chicken Satay! This was one of the dishes I missed dearly dining at Thai restaurants. These taste best grilled but if you don’t have a grill, you can broil in the oven for about 5-6 minutes, until the chicken is no longer pink.

      Make the low FODMAP homemade Thai Peanut Sauce in the Sauce & Others section for dipping.

      You have the option to sprinkle with crushed peanuts or sesame seeds.

      As far as key low FODMAP ingredients, I use the following: Korean Red Chili Flakes (Gochugaru), which is just chili flakes. Many common chili powders like McCormick’s contain garlic powder; Garlic Infused Olive Oil; Asafetida.

      Thai Chicken Satay

      Created by on April 16, 2016

      Low FODMAP Thai Chicken Satay

        Ingredients

        • 6 skinless boneless chicken breasts, pounded and cut into strips
        • 1/2 cup canned coconut milk
        • 1 1/2 teaspoons ground coriander
        • 1 teaspoon yellow curry powder
        • 2 tablespoons fish sauce
        • 2 tablespoons chopped fresh cilantro
        • 2 tablespoons lime juice
        • 1 tablespoon maple syrup
        • 1 tablespoon garlic infused olive oil
        • 1 teaspoon red chili powder like Korean Red Chili Pepper
        • 1 teaspoon asafetida
        • 12 wooden skewers, soaked in water for 15 minutes

        Instructions

        1. In a medium bowl, stir together the coconut milk, ground coriander, curry powder, fish sauce, cilantro, lime juice, maple syrup, garlic oil, chili powder, asafetida.
        2. Add the chicken breast strips, and stir to coat. Cover, and refrigerate for at least 2 hours, overnight if preferred.
        3. Preheat an indoor or outdoor grill for high heat. Thread the chicken strips onto skewers. Discard marinade.
        4. Grill chicken until no longer pink (about 2 minutes on each side). Transfer to a serving plate.
        5. Garnish with sesame seeds or unsalted chopped peanuts if desired. Serve with low FODMAP peanut dipping sauce.

        Matcha Green Tea Quinoa Pudding

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        If you miss Green Tea Ice Cream at Japanese restaurants, here’s Low FODMAP Matcha Green Tea Quinoa Pudding, and much healthier alternative!

        There are three 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. Finally, use a fresh matcha powder (not dull from staleness or too strong), as that will determine the resulting green hue.

        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.

        You can substitute the raspberries with sliced strawberries banana or any low FODMAP fruit.

        Matcha (Green Tea)

        Quinoa Pudding

        Created by on April 10, 2016

        Low FODMAP Matcha Green Tea Quinoa Pudding

          Ingredients

          • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen), shake well
          • 1 teaspoon vanilla
          • 2 teaspoons 100% pure maple syrup (optional, as it may be sweet enough)
          • 1 pinch of salt
          • 1/4 cup water
          • 1 teaspoon matcha green tea powder (can adjust according to strength of the tea)
          • 1 cup cooked quinoa
          • a few raspberries

          Instructions

          1. Save 1/4 cup of the coconut milk and set aside.
          2. In a medium saucepan, combine the rest of the coconut milk, water, vanilla, maple syrup (optional), salt and bring to simmer.
          3. Add the cooked quinoa and gently simmer at the lowest heat for about 20-25 minutes, stirring frequently until the mixture is creamy and most of the liquid has evaporated.
          4. Remove from heat and let cool for at least 20 minutes.
          5. Stir in the matcha powder and saved coconut milk evenly. Refrigerate for at least an hour.
          6. Top with raspberries and serve. Sweeten further with maple syrup if desired.

          Buffalo Turkey Quinoa Meatballs

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          These Low FODMAP Buffalo Turkey Quinoa Meatballs are high in protein, spicy and sassy. The recipe calls for a low FODMAP Buffalo Wing Sauce, like Texas Pete’s Buffalo Wing sauce (without garlic). If you can’t find one suitable, you can make your own homemade Buffalo Wing Sauce in the Sauce & Others section.

          Feel free to reduce the amount of sauce to lessen the heat. It’s easiest to cook in a slow cooker but you can use a regular stockpot over very low heat.

          You can serve these with a side salad or some steamed spinach for a healthy and well-balanced meal.

          Buffalo Turkey Quinoa

          Meatballs

          Created by on April 9, 2016

          Low FODMAP Buffalo Turkey Quinoa Meatballs

            Ingredients

            • 2 pounds ground turkey
            • 3/4 cup cooked quinoa
            • 1 cup carrots, finely chopped
            • 1 large eggs, lightly beaten
            • 1 teaspoon asafetida
            • 2 tablespoons scallion, green part only
            • 1/2 teaspoon salt
            • 1/2 teaspoon pepper
            • 1 entire content of Homemade Buffalo Wing sauce or 1.5 cup store-bought garlic free Buffalo Wing Sauce
            • 1/2 cup water

            Instructions

            1. Preheat oven to 400F degrees.
            2. In a large bowl, combine the ground turkey with quinoa, carrots, eggs, asafetida, scallions, salt and pepper.
            3. Make 1 inch balls from the mixture. Place on cooking tray (lightly sprayed with cooking spray)
            4. Place in oven and bake for 5-8 minutes until outside is lightly brown.
            5. Pour Homemade Buffalo Wing Sauce and water into a slow cooker and cook for 3 hours.
            6. If using a large pot instead, simmer in the lowest heat possible for at least 1-2 hours, covered. Stir occasionally and add a little more water if necessary.

            Banana Blueberry Kale Muffins

            By 6 Comments

            These yummy Low FODMAP Banana Blueberry Kale Muffins are gluten-free, low in sugar, high in protein and antioxidants…and quite healthy! I tweaked around a bit until they came out moist and light; be sure not to beat the mixture too much. The lactose free yogurt adds to the fluffiness but strict vegetarians can replace it with rice milk.

            Ovens vary so make sure to bake until a toothpick comes out clean (when you stick it in the center).

            They taste best when warm, and because of the fresh ingredients and yogurt, should be frozen after a day or two. The best way to defrost while maintaining the moisture is to put in a Tupperware with an air tight lid. In fact, I think it tastes even moister like this!

            Banana Blueberry

            Kale Muffins

            Created by on April 9, 2016

            Low FODMAP Banana Blueberry Kale Muffins

              Ingredients

              • 2 large ripe bananas, mashed
              • 3 tablespoons 100% pure maple syrup
              • 1 teaspoon lemon juice
              • 2 large eggs, lightly beaten
              • 6 tablespoons walnut oil
              • 1 teaspoon vanilla
              • 5 tablespoons of lactose free vanilla yogurt
              • 3/4 cup quinoa flour
              • 1/2 cup brown rice flour
              • 1/4 cup buckwheat flour
              • 1 teaspoon baking soda
              • 2 teaspoons baking powder
              • 1 pinch of salt
              • 3/4 cup chopped kale
              • 1 cup frozen blueberries

              Instructions

              1. Preheat oven to 350F degrees.
              2. Insert liners in regular size 12 muffin tray.
              3. In a large mixing bowl, combine bananas, maple syrup, lemon juice and vanilla until smooth.
              4. Add walnut oil, eggs and yogurt and mix evenly.
              5. Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
              6. Mix in kale and blueberries, being careful not to crush the berries (keep the berries frozen but not so that they are bunched together)
              7. Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly. Make sure the blueberries are fairly distributed!
              8. Bake for about 28-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
              9. Remove from oven and let it cool for at least 10 minutes before eating.
              10. Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.

              Carrot Zucchini Banana Muffins

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              Low FODMAP Carrot Zucchini Banana Muffins is the sister version to the extremely popular Banana Blueberry Kale Muffins. They are gluten-free, low in sugar, high in protein and antioxidants. Note that buckwheat (kasha) is not a wheat and is rich in antioxidants, fiber and other nutrients. Ovens vary so make sure to bake until a toothpick comes out clean (when you stick it in the center).

              They taste best when warm, and because of the fresh ingredients and yogurt, should be frozen after a day or two. The best way to defrost while maintaining the moisture is to put in a Tupperware with an air tight lid.

              Carrot Zucchini

              Banana Muffins

              Created by on April 10, 2016

              Low FODMAP Carrot Zucchini Banana Muffins

                Ingredients

                • 2 large ripe banana, mashed
                • 3 tablespoons 100% pure maple syrup
                • 2 large eggs, lightly beaten
                • 6 tablespoons walnut oil
                • 1 teaspoon vanilla
                • 1 teaspoon lemon juice
                • 1/4 teaspoon cinnamon
                • 4 tablespoons of lactose free vanilla yogurt
                • 3/4 cup quinoa flour
                • 1/2 cup brown rice flour
                • 1/4 cup buckwheat flour
                • 1 teaspoon baking soda
                • 2 teaspoons baking powder
                • 1 pinch of salt
                • 1 cup grated zucchini
                • 1/2 cup grated carrots
                • 1/3 cup chopped pumpkin seeds or walnuts (optional)

                Instructions

                1. Preheat oven to 350F degrees.
                2. Insert liners in regular size 12 muffin tray.
                3. In a large mixing bowl, combine bananas, maple syrup, lemon juice, vanilla, cinnamon, walnut oil, eggs and yogurt and mix until smooth.
                4. Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
                5. Mix in carrot, zucchini and optional pumpkin seeds or walnuts.
                6. Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly.
                7. Bake for about 27-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
                8. Remove from oven and let it cool for at least 10 minutes before eating.
                9. Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.

                Coconut Quinoa Pudding

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                Low FODMAP Coconut Quinoa Pudding is a nice easy and healthy snack, packed with protein. 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.

                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 and rich). I like Thai Kitchen Unsweetened Coconut Milk. Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

                You can use any type of quinoa — white, red or black. You can top with sliced bananas or blueberries instead.

                Coconut Quinoa Pudding

                Created by on April 10, 2016

                Low FODMAP Coconut Quinoa Pudding

                  Ingredients

                  • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
                  • 1/4 cup water
                  • 1 teaspoon vanilla
                  • 1 pinch of salt
                  • 1/16 teaspoon cinnamon (a dash)
                  • 1 cup cooked quinoa (any kind: black, white, red)
                  • a few sliced strawberries for topping
                  • 2 teaspoons maple syrup (optional)

                  Instructions

                  1. Set aside 1/4 cup of coconut milk.
                  2. In a medium saucepan, combine the rest of coconut milk, water, maple syrup, vanilla, salt, cinnamon and bring to simmer.
                  3. Add the cooked quinoa and simmer 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. Sweeten further with a little maple syrup if desired. Top with sliced strawberries and serve.

                  Herb Roasted Striped Bass

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                  Low FODMAP Herb Roasted Striped Bass is a simple, rather fool-proof plate. The fish is very low in fat but has a rich taste when cooked on the bone. The herbs and roasting process bring out the naturally wonderful flavors of the fish.

                  According to Wikipedia, the striped bass is also called: Atlantic striped bass, striper, linesider, pimpfish, rock, or rockfish. It is is an anadromous Perciforme fish of the Moronidae family found primarily along the Atlantic coast of North America.

                  The striped bass could be replaced with European Striped Bass (Branzino) or red snapper, sea bream or Orata.

                  This recipe calls for Garlic Infused Olive Oil.

                  Herb Roasted

                  Striped Bass

                  Created by on April 3, 2016

                  low fodmap herb roasted striped bass

                    Ingredients

                    • 1 whole striped bass
                    • 1 bunch thyme
                    • 1 bunch rosemary
                    • 1 bunch oregano
                    • 1 teaspoon asafetida
                    • 2 lemons sliced
                    • 1/2 cup garlic infused olive oil
                    • salt and ground pepper, to taste

                    Instructions

                    1. Clean the fish well, and remove gills and rinse body cavity. Preheat oven to 375 F degrees.
                    2. Insert some of the herbs and lemon and 1/2 teaspoon asafetida into the body cavity. Place in roasting pan.
                    3. Coat the fish with garlic oil, salt, pepper, the remaining herbs, lemons and 1/2 teaspoon asafetida.
                    4. Cover loosely with foil and cook in oven until fish is done (about 45-75 minutes).
                    5. Served over salad or grilled vegetables.

                    Thai Summer Rolls

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                    Low FODMAP Thai Summer Rolls are easy and fun to make, and go well with the Peanut Dressing from the Peanut Dressing or Dipping Sauce in the Sauces & Others section. You can substitute the shrimp with crab or lobster meat. You may flub rolling the first few but you’ll get the hang half-way through!

                    Firm tofu has been classified as low FODMAP by Monash University; not silken tofu though, which isn’t good for wrapping into summer rolls anyway!

                    Unlike spring rolls, summer rolls aren’t fried and are healthy and low in fat. Rice papers are gluten free and available at Asian stores.

                    Vegetarians can skip the shrimp.

                    Thai Summer Rolls

                    Created by on April 5, 2016

                    Low FODMAP Thai Summer Rolls

                      Ingredients

                      • 1 pound large shrimp, peeled, deveined and cooked
                      • 1 package rice paper wrappers, medium size
                      • 2 heads of Boston lettuce, cleaned, dried and ribs removed
                      • 1 bunch cilantro, rinsed and dried
                      • 1 bunch mint, rinsed and dried
                      • 1 bunch Thai basil leaves, rinsed and dried
                      • 1/4 cup chopped, roasted peanuts
                      • 3/4 cup plain firm tofu, cut into strips, same length as shrimp
                      • 1 small carrot, cut into strips, same length as shrimp

                      Instructions

                      1. Slice the shrimp lengthwise in half.
                      2. Soak a few wrappers at a time in warm water until flexible.
                      3. Fill the wrapper with shrimp, lettuce, cucumber, tofu, cilantro, carrot, mint and Thai basil.
                      4. Sprinkle with peanuts. Roll tightly and fold like a burrito.
                      5. Slice in half or thirds.
                      6. Serve with Thai Peanut Dressing.