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Korean Spicy Chicken Stew

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Low FODMAP Korean Spicy Chicken Stew, known as “Dakdoritang,” is a healthy and hearty comfort food that’s perfect for a cold winter’s night. Unlike the traditional version, it is free of high FODMAP garlic and onions but still packs the punch and hits the spot.

Many IBS sufferers who follow the FODMAP diet realize that they are intolerant of the garlic and onions which are often found in the spicy dishes, not the spices themselves. If you enjoy spicy dishes, this is worth trying. The braised chicken and vegetables are tender and satisfying and the flavors are richly textured.

The stew is cooked in a large heavy pot with a lid. You have the option to use a slow cooker, in which case, be sure to reduce the water by half.

Making Low FODMAP Korean Spicy Chicken Stew

You can opt for any chicken parts you like in the stew – I prefer chicken thighs and drumsticks. Make sure to use a garlic free Gochugaru like 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) and a low FODMAP Garlic Infused Olive Oil.

Korean Spicy Chicken Stew

Created by on July 3, 2016

Low FODMAP Korean Spicy Chicken Soup

    Ingredients

    • 3 pounds chicken pieces with bones (thighs, drumsticks etc.), trimmed of fat
    • 2 tablespoons garlic infused oil
    • 3 tablespoons Gochukaru (Korean chili flakes)
    • 1/4 cup low sodium soy sauce
    • 3 tablespoons rice wine or sake
    • 2 teaspoons asafetida
    • 2 tablespoons 100% maple syrup
    • 2 cups water
    • 2 medium sized potatoes, cut into large cubes
    • 2 medium sized carrots, cut into large cubes
    • 2 teaspoons minced ginger
    • 3 bunch scallions, green part only
    • 1 teaspoon sesame oil

    Instructions

    1. In a large heavy pot with lid, heat oil. Add the chicken pieces and cook for about 2-3 minutes on each side until slightly browned.
    2. Add water, Gochukaru, soy sauce, asafetida, rice wine and maple syrup and bring to boil.
    3. Reduce heat to medium and cook for about 20 minutes.
    4. Add potatoes, ginger, scallions and carrots. Cover pot and cook until the potatoes are tender, about 15-18 minutes.
    5. Remove cover and add sesame oil. Let it simmer for another 10 minutes until the liquid thickens.
    6. Serve with side of brown rice or quinoa.
    7. Note: If using crockpot, reduce water by half.

    Strawberry Carrot Pecan Muffins

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    Baking with low FODMAP and gluten-free flours is tricky. You need to find the right blend of flours which will compensate for the taste, texture and weight of wheat-based flour. There is often the lingering bitter or “grassy” aftertaste of certain flours that needs to be countered, without adding heaps of sugar. The blend used for the Low FODMAP Strawberry Carrot Pecan Muffins includes some very interesting and nutritional flours like quinoa, sorghum and teff.

    Flours Used for Low FODMAP Strawberry Carrot Pecan Muffins

    Quinoa Flour

    Quinoa flour is used frequently in gluten-free and Low FODMAP baking. It is easily digested and contains high levels of protein, calcium, complex carbohydrates, phosphorus, iron and Vitamin B. Too much however, can be overpowering, as it has a distinct aftertaste and some complain of a lingering bitter or grassy taste.

    Sorghum Flour

    Sorghum, also called milo or jowar flour has a mildly sweet flavor and closely resembles the texture of whole wheat flour. It is high in protein, fiber, phosphorus, potassium and B Vitamins.

    Teff Flour

    Teff flour is milled from a tiny grain that is a key source of nutrition in Ethiopia. It is high in protein, calcium and fiber and adds weight and structure to the finished product. Many enjoy the nutty, whole-wheat taste of teff. Teff flour is available in both dark and light varieties.

    Rice Flour

    Brown rice flour is the most often used replacement for wheat flour due to its mild taste and density. However, it isn’t as nutritious as the other high-protein flours mentioned above, and should be used to add weight and structure to baked goods.

    Tips for Baking Low FODMAP Strawberry Carrot Pecan Muffins

    I experimented quite extensively to counter the aftertaste of the multiple flours used in these muffins. First, I used coconut oil, which has a distinct flavor and aroma, not to mention it’s wonderful health benefits. For instance, coconut oil is a saturated fat that is known to increase healthy cholesterol levels (HDL), boost the immune system and promote healthy heart, skin, hair, nails, digestion and even metabolism.

    Lemon zest is included to add vibrance and to mask any undesirable aftertaste of quinoa and other flours. The oil from the lemon contains a variety of vitamins, as well as alkaline and antibacterial benefits. While only a small amount is called for in the recipe, you can increase to 1/2 tsp (about half the lemon) according to preference. Too much lemon zest can be overpowering and add bitterness. Make sure you’re only using the zest portion and not the bitter white pith.

    Finally, if you are having difficulty finding the flours, it’s perfectly fine to use the base flours in the Banana Blueberry Kale Muffins.

    Strawberry Carrot

    Pecan Muffins

    Created by on June 26, 2016

    Low FODMAP Strawberry Carrot Pecan Muffins

      Ingredients

      • 2 ripe bananas
      • 5 tablespoons lactose free vanilla yogurt
      • 2 eggs, lightly beaten
      • 5 tablespoons coconut oil
      • 4 tablespoons maple syrup
      • 1 teaspoon juice from lemon
      • 1/4 teaspoon lemon zest
      • 1 teaspoon baking soda
      • 2 teaspoons baking powder
      • 1/4 teaspoon cinnamon powder
      • 1/2 cup quinoa flour
      • 1/2 cup brown rice flour
      • 1/4 cup sourgum flour
      • 1/4 cup teff flour
      • 1 cup fresh strawberries (diced)
      • 1/2 cup carrot, grated
      • 1/3 cup chopped pecans
      • 3 small strawberries, quartered (for topping)

      Instructions

      1. Preheat oven to 350F degrees.
      2. In a bowl, mash bananas with a fork or wooden soup. Add lemon juice, lemon zest, maple syrup, vanilla, yogurt and cinnamon.
      3. Add beaten egg and coconut oil. Mix well.
      4. Add quinoa flour, brown rice flour, sorghum flour, teff flour, baking soda and baking powder.
      5. Add diced strawberries, carrots and chopped pecans to the batter and mix.
      6. Insert liners in a 12-muffin pan. Using a teaspoon, spoon batter into liners in even amounts.
      7. Top each muffin with quartered strawberries.
      8. Place in oven and bake for about 30-33 minutes, depending on your oven. Check doneness by sticking a toothpick in the center (see if it comes out clean).
      9. Remove from oven and let cool.
      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.

      Lemon Verbena Mint Ginger Tea

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      I was recently hit with one of the worst colds I’ve experienced in years. It started with a terrible sore throat and difficulty swallowing, which eventually led to complete loss of voice. This was accompanied by other common cold symptoms like head and chest pain, sneezing, coughing and runny nose. I try to avoid antibiotics unless it’s absolutely necessary. But I’m also frustrated by the cold remedies on the market as many contain high FODMAP ingredients like fructose or sorbitol. Even most of the cough drops and lozenges contain honey or artificial sweeteners ending in “-ol.” The last thing we need when we’re battling sinus pain, runny nose, wheezing and coughing is an outbreak of IBS symptoms. That was the genesis of the Low FODMAP Lemon Verbena Mint Ginger Tea. It’s ridiculously easy to make — after all, it’s just pouring hot water onto herbal ingredients. But of course, nothing’s always that easy for us FODMAPers.

      Benefits of Low FODMAP Lemon Verbena Mint Ginger Tea

      Lemon Verbena is believed to reduce inflammation, boost the immune system, reduce fevers and clear up congestion.

      Ginger is well known as an immune booster and a strong arsenal for colds and flus. It also aids in loosening up phlegm because it is a natural expectorant that breaks down and removes mucus.

      Mint also acts as an expectorant and helps in the expulsion of phlegm. Its anti-bacterial and anti-inflammatory properties help relieve inflammation and helps you recover faster.

      Colloidal Silver is known to prevent flus, common colds and H1N1 (swine) flu. Of course in this case, I already had the cold, but it has antibacterial and immune boosting properties, as well as treating lung conditions. Make sure you are buying high quality, pure and safe colloidal silver, like Natural Immunogenics Sovereign Bio-Active Silver Hydrosol for Immune Support Dropper, 10 ppm, 4 oz(118ml).

      Lemon Verbena Mint

      Ginger Tea

      Created by on June 12, 2016

      Low FODMAP Lemon Verbena Mint Ginger Tea

        Ingredients

        • 20 fresh lemon verbena leaves
        • 20 fresh mint leaves
        • 2 teaspoons grated ginger
        • 1/4 lemon wedge
        • 2 teaspoons 100% maple syrup
        • 2 cups hot water
        • 2 teaspoons colloidal silver

        Instructions

        1. Heat water and pour into teapot
        2. Place lemon verbena and mint leaves and ginger into teapot.
        3. Pour hot water into teapot. Squeeze the lemon wedge and drop the lemon into teapot.
        4. Let it seep for 5 minutes. Strain and pour into cups.
        5. Sweeten with maple syrup and serve.

        Seafood Scallion Pancakes

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        These Low FODMAP Seafood Scallion Pancakes are an adaptation of the widely popular Korean Haemul (seafood) Pajeon (scallion pancake). While the traditional Haemul Pajeon is often made with wheat flour or pancake batter with garlic, this is a healthier, gluten-free and low FODMAP version.

        Making Low FODMAP Seafood Scallion Pancakes

        The recipe does call for four different types of flours: quinoa, brown rice, sweet white rice and tapioca. The reason for this is that gluten free flours need a blend, to attain the proper taste, weight, texture, density and texture. Unfortunately, at least in the U.S., store-bought All Purpose Gluten Free Flour is not FODMAP free because they use bean flours from chickpeas, soy, pinto, fava and others.

        I first experimented with predominantly quinoa flour but the flavors of the seafood and vegetables alone couldn’t counter the distinct bitter aftertaste of quinoa flour. The brown rice and white rice flour adds weight and structure to the high protein quinoa flour. Tapioca flour helps “stick” the ingredients, making flipping pancakes much easier (no more ruined pancakes that fall apart mid-air during the flip)! In addition, the Tapioca adds a unique, airy, chewy and crispy texture.

        If you do have to go purchase all four of these flours, you’ll probably use at least two of them for other low FODMAP cooking, like the Banana Blueberry Kale Muffins and the Carrot Zucchini Banana Muffins…or better yet, you’ll end up making the Low FODMAP Seafood Scallion Pancakes more than once!

        Make sure to use a garlic free Gochugaru like 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) and a low FODMAP Garlic Infused Olive Oil.

        Seafood Scallion

        Pancakes

        Created by on June 12, 2016

        Low FODMAP Seafood Scallion Pancakes

          Ingredients

          Pancakes

          • 1/2 cup quinoa flour
          • 1/2 cup brown rice flour
          • 3/4 cup sweet rice flour (sticky rice)
          • 1/4 cup tapioca flour
          • 1 teaspoon baking powder
          • 1 teaspoon salt
          • 2 eggs, beaten
          • 1 1/4 cups cold water
          • 1 1/2 cups calamari, chopped
          • 1/2 cup shrimp, skinned, deveined, chopped
          • 1 bunch scallions, green part only, chopped into 1-2 inch strips
          • 1 teaspoon ginger, grated
          • 1 red chili pepper, seeded, sliced (optional)
          • 1 green chili pepper, seeded, sliced (optional)
          • black pepper to taste
          • garlic infused oil for cooking pancakes

          Dipping Sauce

          • 1/4 cup low sodium soy sauce
          • 2 teaspoons rice wine vinegar
          • 1 teaspoon 100% maple syrup
          • 1/2 teaspoon Korean Red Chili Pepper (Gochugaru) -- optional
          • 1/2 teaspoon toasted sesame seeds -- optional

          Instructions

          Pancakes

          1. Combine all flours with baking powder and salt.
          2. Add beaten egg and cold water. Mix evenly.
          3. Mix in seafood, scallions, chili peppers and ginger. Sprinkle some black pepper.
          4. Heat up a nonstick griddle pan. Pour a little garlic infused oil (1 tablespoon should be plenty).
          5. When the oil is hot, spoon the batter onto the pan. Create the pancake size of your choosing. For instance, you can make several 3-4 inch pancakes or one pancake the size of the griddle pan.
          6. Make sure to spread out the seafood and vegetables so the pancake is evenly flattened.
          7. Once the edges of the pancakes are brown and the batter has begun to set (or you see tiny bubbles), flip over the pancake. This should be very easily manageable (otherwise, you're flipping too soon) -- use two spatulas if that's easier.
          8. Press down on the pancakes with the spatula to ensure the seafood is evenly distributed and flattened out. Depending on the size of the pancakes, cook for about 3 minutes on each side, until golden brown and the center is set and not too gooey (if the edges are burning and the center is gooey, the heat is too high).
          9. Hint: try to create some crispy spots on the pancake without burning.
          10. Stack pancakes onto plate as they're done and serve with dipping sauce.

          Dipping Sauce

          1. Combine soy sauce, vinegar, sesame oil and maple syrup. Add in optional Korean Chili Powder (Gochugaru) and toasted sesame seeds.

          Chicken Yakisoba Noodles

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          Low FODMAP Chicken Yakisoba Noodles is an adaptation of the Japanese stir-fried Soba noodles. Yakisoba began cropping up in the food stalls in Japan in the early 20th century. While Soba means “buckwheat,” many found in restaurants actually use wheat based noodles. So make sure you are buying 100% buckwheat soba noodles like King Soba 3-PACK Gluten Free & Organic 100% Buckwheat Pasta Noodles.

          For variation, you can replace the chicken with shrimp, pork or beef.

          Benefits of Low FODMAP Chicken Yakisoba Noodles

          Contrary to its name, buckwheat is not a wheat nor a cereal grain. It is actually a fruit seed related to rhubarb and sorrel and is gluten free and FODMAP friendly. Buckwheat is known to lower cholesterol and high blood pressure. It is a rich source of flavonoids, magnesium and vitamin B. It is also believed to lower blood glucose and insulin responses, making it a good choice for those with diabetes.

          Chicken Yakisoba

          Noodles

          Created by on May 8, 2016

          Low FODMAP Chicken Yakisoba Noodles

            Ingredients

            • 1 teaspoon sesame oil
            • 1 tablespoon garlic infused oil
            • 4 skinless, boneless chicken breasts; cut into 1/2 x 1 1/2 inch strips
            • 1/3 cup low sodium, gluten free soy sauce
            • 1 bunch scallions (green part only), chopped into 1-2 inch strips
            • 1 small red chili, finely sliced (optional)
            • 1 red bell pepper, julienned into 1-2 inch strips
            • 1/2 pound string beans (green beans), trimmed, cut into 1-2 inch strips
            • 1 carrot, julienned into 1-2 inch strips
            • 8 ounces soba noodles (100% buckwheat), cooked and drained
            • 1 teaspoon toasted sesame seeds (optional)

            Instructions

            1. In a large skillet combine garlic infused oil and red chili and stir-fry 30 seconds.
            2. Add chicken, asafetida and half of the soy sauce and stir fry chicken for about 6-7 minutes, until the chicken loses its pink.
            3. Transfer the chicken mixture to a plate. Try to keep any remaining liquid in the skillet.
            4. Add sesame oil in the skillet. Combine the scallions, red bell pepper, string beans and carrots. Stir-fry for about 3 to 4 minutes, until the vegetables are tender.
            5. Stir in the remaining soy sauce, cooked soba noodles, and the chicken mixture to pan and mix to blend.
            6. Sprinkle sesame seeds (optional) and serve.

            Chocolate Chia Protein Bars

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            I don’t know how it is in the U.K. and Australia, but I have a very hard time finding low FODMAP protein bars in the U.S. In general, there is much lower awareness of the FODMAP program in America, and it is very challenging to find nutritious on-the-go snacks. So far, Gomacro protein bars in Peanut Butter and Peanut Butter Chocolate Chips are the few tasty ones I’ve identified. However, Gomacrobars are made with pea protein so they need to be consumed in limited quantities. Making homemade Low FODMAP Chocolate Chia Protein Bars ensures you are eating low FODMAP, unprocessed snacks with all natural ingredients.

            Keep in the freezer and grab one for a great on-the-go energy boost. No need to thaw — I actually think it tastes best straight out of the freezer!

            Ingredients for Low FODMAP Chocolate Chia Protein Bars

            Be sure you are using a low FODMAP vanilla protein powder like Biochem 100% Whey Protein, Vanilla, 1.8 Lb. You can also find a list of low FODMAP protein bars in the Low FODMAP Grocery List section.

            Low FODMAP brown rice crisp cereals include Erewhon Crispy Brown Rice Cereal, Gluten Free, Organic, 10-Ounce Boxes (Pack of 6) or Nature’s Path Organic whole grain brown Crispy rice Gluten free, 10-Ounce Boxes (Pack of 6) (note: this brand is already sweetened so adjust accordingly).

            This may seem obvious, but the level of sweetness will vary depending on what protein powder and brown rice crisp cereal (sweetened or sugarless) you use. So make sure to taste along the way and adjust if necessary. Also, if you are using Stevia instead of maple syrup, keep in mind that a little goes a long way. 1 teaspoon of Stevia tastes as sweet as 1 cup of sugar! 1/4 teaspoon Stevia is equivalent to 1 tablespoon sugar; 1/16 teaspoon (pinch) Stevia is similar to 1 teaspoon sugar.

            Finally, check the label for 100% quinoa flakes like One 12 oz Ancient Harvest Quinoa Flakes, as some contain high FODMAP grains.

            Chocolate Chia

            Protein Bars

            Created by on May 8, 2016

            Low FODMAP Chocolate Chia Protein Bars

              Ingredients

              • 1 cup quinoa flakes like Ancient Grains
              • 1 cup brown rice crisp cereal
              • 1/3 cup (or 2 small scoops) of low FODMAP vanilla protein powder, like Bio Chem Vanilla 100% Whey Protein
              • 2 tablespoons chia seeds
              • 1/4 teaspoon cinnamon
              • 1/4 teaspoon sea salt
              • 2 tablespoons maple syrup (optional; or adjust according to preference)
              • 1/2 cup all natural peanut oganic butter (unsweetened)
              • 1 teaspoon vanilla extract
              • 1/2 cup cup water
              • 1/3 cup dark chocolate or bittersweet chocolate chips

              Instructions

              1. Preheat oven to 350F degrees.
              2. In a large bowl, use your hands to mix the quinoa flakes, brown rice crisp, protein powder, chia seeds, cinnamon, chocolate chips and salt.
              3. In a small sauce pan, stir in maple syrup, peanut butter, vanilla and water. Heat over medium heat until evenly mixed and smooth.
              4. Pour the chocolate peanut butter mixture over the dry mixture and mix well with a spoon.
              5. This is a good time to taste the mixture to see if it's sweet enough for your preference. Add more maple syrup if desired.
              6. Spray 8.5"x11.5" baking pan with nonstick oil. Spread the protein bar mixture evenly by patting down with your fingers.
              7. Bake in oven for about 25 minutes. Let cool for a few minutes (about 15 minutes), but don't let it harden, as it'll be difficult to cut cleanly.
              8. While still soft, cut into small bars (I like to cut into 24 pieces for easy handling and snacking) and store in freezer. Don't thaw; it tastes best straight out of the freezer!

              Carrot Ginger Dressing Salad

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              The Low FODMAP Carrot Ginger Dressing Salad is a terrific alternative to the classic Japanese restaurant-style salad which is generally loaded high FODMAP onions, garlic, honey or corn syrup. I love this dressing because it’s so creamy, tangy, zesty, sweet and flavorful but very healthy!

              The dressing is great on lettuce, kale, spinach, cabbage or any low FODMAP salad but be sure to skip the edamame! You can also use the salad base from the Thai Salad with Peanut Dressing. Or, drizzle on steamed vegetables like spinach or Bok Choy. In addition, it can work well as a bright, colorful sauce for grilled chicken or fish.

              Carrot Ginger Dressing

              Salad

              Created by on April 13, 2016

              Low FODMAP Carrot Ginger Dressing Salad

                Ingredients

                Dressing

                • 1/2 pound carrots (3 medium), coarsely chopped
                • 1/4 cup chopped peeled fresh ginger
                • 1/4 cup chopped scallions, green part only
                • 1/4 cup rice vinegar
                • 1 tablespoon soy sauce
                • 1 tablespoon Asian sesame oil
                • 1/8 teaspoon salt
                • 1/2 cup olive oil
                • 1/4 cup water

                Salad Base

                • 1 bag of low-FODMAP mixed greens (lettuce, cabbage, carrots etc.)
                • 1 tomato
                • 8 radish
                • 1/2 Japanese or English cucumber, sliced

                Instructions

                1. Place carrots in a blender until finely ground (Pulse setting).
                2. Add chopped ginger, chopped scallions, rice vinegar, soy sauce, sesame oil, and salt and pulse until ginger and shallots are minced.
                3. Turn off blender and pour in oil and 1/4 cup water. Blend until smooth for about 2-3 minutes. Add more water if the mixture is too thick.
                4. Serve over lettuce, sliced radish, cucumbers and tomatoes and other low FODMAP mixed green of choice.

                Korean Spicy Cod Stew

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                Korean cuisine is known for its spicy, low-fat, heart-friendly dishes with numerous health benefits. Unfortunately for FODMAPers, it is also infamous for its high garlic content. My favorite Korean dish is Daegu Maeuntang, a spicy stew made with cod, tofu, vegetables and other seafoods.  It is a low-calorie, high protein and hearty soup that’s eaten as a main course and frankly, the best cure for colds and hangovers. After two years of craving this comfort food, I came up with a Low FODMAP Korean Spicy Cod Stew, which, even without the key ingredients like garlic and Gochuchang (a chili paste usually made with fermented soy beans and corn syrup), totally hit the spot! This is definitely on the spicy side so modify as necessary or skip altogether if you are sensitive to spicy foods. Otherwise, put your hair in a ponytail, don a tank top and have a tissue ready (for wiping sweat and blowing your nose) and dig in!

                Making Low FODMAP Korean Spicy Cod Stew

                The authentic version calls for cooking up the broth with the cod fish head. Since I wanted to use frozen cod fillets instead, we can call this the lazy-fied method. The recipe calls for an 8 oz. bottle of clam juice to enhance the flavor. But if you happen to have the whole cod fish, even better; use the fish head and skip the clam juice.

                Make sure to use a garlic free Gochugaru like 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) and a low FODMAP Garlic Infused Olive Oil.

                You can modify the spiciness by increasing or decreasing the Gochugaru by a tablespoon. I love using fresh sliced red chili pepper in addition to the Gochugaru but you can skip this part. If you also have access to a chili paste without garlic or high fructose corn syrup, replace one tablespoon of Gochugaru with it. If you were already overzealous with the chili and find the finished product chokingly spicy, add another cup of water to lessen the heat. Remember though, the Korean/Chinese radish or Daikon, parsley, spinach and zucchini contain a lot of water and will dilute the spiciness significantly.

                Finally, be sure to use firm or extra firm tofu. Silken tofu is considered high FODMAP.

                Korean Spicy Cod Stew

                Created by on May 16, 2016

                Low FODMAP Korean Spicy Cod Stew

                  Ingredients

                  • 1 pound cod fish fillet
                  • 6 clams, cleaned well
                  • 4 shrimp, peeled and deveined
                  • 8 fluid ounces clam juice
                  • 10 ounces Korean or Chinese white radish or Daikon, peeled and cut into 1x1x1/2 inch pieces
                  • 1 tablespoon garlic infused olive oil
                  • 1 red chili pepper, cut diagonally
                  • 1 bunch scallions, green part only, cut into strips
                  • 2 tablespoons Korean red chili pepper powder (Gochugaru)
                  • 1 teaspoon asafetida
                  • 1 tablespoon soy sauce
                  • 1 tablespoon 100% pure maple syrup
                  • 2 teaspoons fresh ginger, finely chopped
                  • 1/2 block firm tofu, cut into larger cubes
                  • 1/4 cup Italian parsley
                  • 1 cup spinach
                  • 1/2 zucchini, halved and sliced
                  • salt and black pepper to taste

                  Instructions

                  1. Cut the cod into several pieces.
                  2. Bring 4 cups water, clam juice and ginger to a boil. Add clams and cook until the shells open. Remove clams and set aside.
                  3. Add radish, zucchini, Gochugaru (reduce amount if too spicy), sliced chilies (optional), soy sauce, garlic oil, scallion, maple syrup and asafetida and continue to cook over medium heat for 5-6 minutes.
                  4. Add the cod meat and shrimp into the pot.
                  5. Simmer until cod and shrimp are cooked tender, about 3-4 minutes.
                  6. Add tofu, spinach and cook gently for 2-3 minutes more, without stirring.
                  7. Add the clams back in with the parsley. Turn off heat and salt to taste.
                  8. Serve with brown rice or quinoa.

                   

                  Thai Ground Chicken with Basil

                  By Leave a Comment

                  Low FODMAP Thai Ground Chicken with Basil is a lightning fast to make, traditionally made in a wok over high heat. Serve as an appetizer, or over brown rice or quinoa as a main course. For a change of pace, try serving with lettuce leaves and let your guests eat them as wraps. The chicken can also be substituted with ground pork.

                  Cooking Low FODMAP Thai Ground Chicken with Basil

                  Please use a heavy, high quality wok, as burned and smokey oil is known to be carcinogenic. The one I use is Cooks Standard Multi-Ply Clad Stainless-Steel 13-Inch Wok with Dome Lid, which cooks evenly and holds a ton of food.

                  For those of you who are not familiar with cooking with a wok, there are a few things to keep in mind. First, a wok is for high-speed cooking and gets very hot. So you have to use a high heat oil like peanut, soy, sunflower or safflower oil. Using butter or olive oil will result in a soggy dish, instead of a crispy, fresh tasting stir-fry.

                  Second, similar to a cast iron pan, a wok gets better with use. So don’t be bummed out that your shiny new wok looks discolored. You actually want the seasoning to seep into the pores of the metal.

                  Always heat up the wok empty first, to about 400 degrees Fahrenheit, before adding the cooking oil. Finally, make sure you have all of the ingredients prepped to go, as the wok will cook them in a matter of seconds.

                  If you do not have a wok, you can cook it in a large, heavy pot and just cook the chicken longer until no longer pink.

                  Thai Ground Chicken

                  with Basil

                  Created by on April 16, 2016

                  Low FODMAP Thai Ground Chicken with Basil

                    Ingredients

                    • 2 tablespoons garlic infused oil (high heat oil like peanut, safflower or sunflower oil is best)
                    • 1/4 cup scallions, chopped, green part only
                    • 1 pound ground chicken breast
                    • 6 Thai chiles, sliced into thin rings
                    • 1 teaspoon asafetida
                    • 2 teaspoons soy sauce
                    • 2 tablespoons fish sauce
                    • 1 cup fresh basil leaves

                    Instructions

                    1. Note: since olive oil can't withstand the heat of a wok well, you may want to make your own garlic infused oil, using peanut, sunflower or safflower oil.
                    2. Place wok over high heat until hot and smoking. Add garlic oil and scallions. Mix in the ground chicken and asafetida and cook for 2 minutes until it loses its pink.
                    3. Stir in the sliced chilies, soy sauce, and fish sauce and cook a few more seconds.
                    4. Add in basil and cook until wilted.
                    5. Remove from heat and serve.

                    Salmon Soy Ginger Glaze

                    By Leave a Comment

                    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.