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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.

           

          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.