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FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Appetizers & Soups

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 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.

        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.

          Thai Salad with Peanut Dressing

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          Low FODMAP Thai Salad with Peanut Dressing is a modified signature starter of the Thai restaurant favorite. Be sure to use common cabbage and not savoy cabbage. Iceberg lettuce can be replaced with butter lettuce. If you can tolerate kale (while low FODMAP, some people have a difficult time digesting kale due to the high fiber content), it is a really refreshing twist to the classic salad.

          Feel free to sprinkle the salad with crushed peanuts.

          The peanut dressing can also be used as dips for the Thai Summer Rolls in the Appetizers & Soups section or steamed vegetables.

          Use a true Garlic Infused Olive Oil without garlic bits or powder in them. 

          Thai Salad

          with Peanut Dressing

          Created by on April 4, 2016

          Low FODMAP Thai Salad with Peanut Dressing

            Ingredients

            Peanut Dressing

            • 2 tablespoons rice vinegar
            • 1/4 cup creamy peanut butter
            • 3 tablespoons garlic infused olive oil
            • 2 tablespoons juice from lime
            • 4 tablespoons maple syrup
            • 1 tablespoon soy sauce
            • 1 teaspoon salt
            • 1/4 teaspoon crushed red pepper flakes
            • 1 inch piece fresh ginger, peeled and roughly chopped
            • 2 tablespoons chopped cilantro (optional)

            Salad

            • 4 cups common cabbage or iceburg lettuce
            • 1 bell pepper, seeded, cut into 1 inch strips
            • 1 cup shredded carrots
            • 1 cucumber, sliced
            • 2 tablespoons scallions, green part only, chopped finely
            • 12 grape tomatoes, halved
            • 12 green beans, cut to 1 inch pieces
            • 2 tablespoons chopped cilantro (optional)

            Instructions

            Peanut Dressing

            1. Combine all of the ingredients minus the cilantro in a blender until smooth.
            2. Chop the cilantro finely and mix in.
            3. Refrigerate until ready for use. Serve at room temperature.

            Salad

            1. Combine all of the vegetables and toss. Plate and serve with dressing.

            Miso Seared Scallops

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            Low FODMAP Miso Seared Scallops can be served as an appetizer or main dish. The plate is the baby sister to the Miso Black Cod but quicker to prepare and do not need to be marinaded overnight.

            Miso is soy-based, and we know soy is a no-no on the FODMAP list. Although whole soy beans contain a significant amount of the galacto-oligosaccharides (GOS) stachyose, many products made from soy beans are actually low in FODMAPs. Miso is fermented which reduces the FODMAP content and 2 tablespoons of paste per serving has been classed as low FODMAP.

            Serve on a horizontal plate or scallop shell, or on a bed of greens. Garnish with parsley or chives if desired.

            Miso Seared Scallops

            Created by on March 27, 2016

            Low FODMAP Miso Seared Scallops

              Ingredients

              • 1 pound dry sea scallops or diver scallops (about 14)
              • 1/2 cup sake
              • 3 tablespoons white miso paste
              • 3 tablespoons maple syrup
              • 3 teaspoons olive oil

              Instructions

              1. Place the miso, sake, white miso paste and maple syrup in a large Ziploc bag.
              2. Clean the the scallops and cut out the white, tough muscle on the edges. Pat dry.
              3. Put scallops in the Ziploc bag. Make sure all scallops are sitting well in the sauce.
              4. Place the Ziploc bag in a bowl and refrigerate. Let it marinade for about 2 hours.
              5. Wipe excess marinade from scallops.
              6. Pour olive oil in a pan. Once the oil is hot, place scallops on the pan and cook each side for 1.5- 2 minutes until the edges are brown.
              7. Heat some of the marinade until the sake is evaporates into about half.
              8. Plate the scallops. Spoon a few drops over the scallops (taste first to make sure it's not too salty) and serve.

              Salmon Tartare

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              The Low FODMAP Salmon Tartare is similar to the Tuna Tartare on FODMAP Free for Foodies. The seasoning is bolder and great for bringing out the fresh flavors of salmon. If preferred, you can also  use tuna or Hamachi (yellowtail).

              It is a terrific starter dish but you can serve as Hors D’oeuvres with gluten free crackers or bread. Feel free to get creative with the presentation. You can serve on a circular bed of julienne cucumbers or even seaweed.

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

              Salmon Tartare

              Created by on March 29, 2016

              Low FODMAP Salmon Tartare        

                Ingredients

                • 1 pound sashimi grade salmon fillet, finely diced
                • 1/2 cup cucumber, finely dice
                • 3 tablespoons chives, finely minced
                • 2 teaspoons juice from lime
                • 1 teaspoon jalapeno, seeded and minced
                • 2 teaspoons scallions, green part only, minced
                • 3 teaspoons garlic infused olive oil
                • 1/2 teaspoon Asian sesame oil
                • 1/2 teaspoon Worcestershire sauce

                Instructions

                1. In a medium bowl, combine salmon, cucumber, chives, jalapeno. scallions, garlic oil and sesame oil, Worcestershire sauce and lime juice. Season with salt and pepper.
                2. Refrigerate until ready to serve, for up to 4 hours.
                3. On an individual serving plate, place the 2 inch ring in the center. Fill the mold with the salmon mixture to the top. Pat down gently with a wooden spoon to even out the top.
                4. Push the tuna onto the plate gently while removing the ring. Adjust any loose salmon pieces and clean the plate around the salmon. Repeat with the others.
                5. Place on serving plate. Garnish with chives, parsley or lime wedges.

                Tuna Tartare

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                Low FODMAP Tuna Tartare without the high FODMAP ingredients restaurants generally use. This starter dish is elegantly presented using 2 inch ring molds and can be garnished with chives or thinly sliced cucumbers. You can also thinly dice cucumbers and place at the bottom of the 2 inch ring while stacking the tuna on top. Fancy!

                Another way to add more kick is to serve with Wasabi. However, some FODMAPers might be sensitive to pre-made Wasabi which sometimes contain wheat or sorbitol. The safest bet is to buy fresh or powdered 100% Wasabi (Japanese horseradish) and add water.

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

                Tuna Tartare

                Created by on March 27, 2016

                Low FODMAP Tuna Tartare

                  Ingredients

                  • 1 pound sashimi grade tuna, finely diced
                  • 1/2 cup fennel, finely diced
                  • 2 tablespoons Dijon mustard
                  • 3 tablespoons finely minced scallions; green part only
                  • 2 tablespoons garlic infused olive oil
                  • 2 tablespoons chopped fresh tarragon
                  • 1 tablespoon minced fresh chives
                  • 1/2 teaspoon Worcestershire sauce
                  • 2 teaspoons lime juice
                  • salt and freshly ground black pepper to taste
                  • 16 whole chives for garnish

                  Instructions

                  1. In a ceramic or glass bowl, combine the tuna, fennel, mustard, scallions, oil, tarragon, minced chives, lime juice and Worcestershire sauce. Season with salt and pepper.
                  2. Refrigerate until ready to serve, up to 4 hours.
                  3. On an individual serving plate, place the 2 inch ring in the center. Fill the mold with the tuna mixture to the top. Pat down gently with a wooden spoon to even out the top.
                  4. Push the tuna onto the plate gently while removing the ring. Adjust any loose tuna pieces and clean the plate around the tuna. Repeat with the others.
                  5. Place 2 chives in a cross on top of each tuna serving. Serve with rice crackers.

                  Crab Cakes

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                  Low FODMAP Crab Cakes — just like the fan favorite! They can be eaten as a weeknight dinner course or served as a starter with garnish and elegant presentation. There is an optional Roasted Red Pepper Sauce in the Sauce & Others section to accompany the crab cakes (it’s another step to make but tastes incredible).

                  Make sure to use gluten free breadcrumbs which are also free of lactose and other culprits. Three good brands include: Gillian Bread Crumbs Wheat Free Gluten Free Dairy Free, 12-Ounce (Pack of 4), Ian’s Gluten Free Panko Bread Crumbs [ Original ] 6 Pack and Glutino Gluten Free Breadcrumbs Original — 12 oz Each / Pack of 3.

                  Crab Cakes

                  Created by on March 28, 2016

                  Low FODMAP Crab Cakes

                    Ingredients

                    • 3 tablespoons mayonnaise
                    • 2 tablespoons Dijon mustard
                    • 1 egg, beaten
                    • black pepper to taste
                    • 1 pinch of cayenne pepper
                    • 1 1/2 pounds fresh, lump crabmeat (cooked)
                    • 1/2 cup gluten free bread crumb
                    • 3 tablespoons chopped chives
                    • 2 tablespoons chopped fresh tarragon
                    • 1/4 cup canola oil
                    • 1 1/2 cups corse cornmeal

                    Instructions

                    1. In a bowl, mix mayonnaise, mustard, egg, black pepper and cayenne. Add crabmeat, breadcrumbs, chives, tarragon and 1/2 cup cornmeal. Divide into 10-12 portions and form 2 1/2 to 3 inch cakes.
                    2. Place the rest of the cornmeal on a plate and coat the crab cakes.
                    3. In a saute pan, heat the oil to moderately hot. Saute cakes in the oil, about 3 min each side until golden brown.
                    4. Serve with Roasted Red Pepper Sauce (Sauce & Others) and crossed chive garnish.

                    String Bean Soup with Truffle Oil

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                    Low FODMAP String Bean Soup with Truffle Oil has been adapted from Thomas Keller, the world renowned chef and restaurateur. Many of you are probably familiar with his Napa Valley restaurant French Laundry in Yountville, California. Among many  recognitions, French Laundry and Keller’s NY-based Per Se have been award three stars by the Michelin Guide.

                    In this variation of Keller’s soup, we are using string beans instead of high FODMAP sugar snap peas. Make sure you are NOT using peas in shells. About 12 string beans per serving has been classified as low FODMAP by Monash University. However, if you have high sensitivity to string beans, it might be best to skip this one altogether.

                    Cooking Low FODMAP String Bean Soup with Truffle Oil

                    Don’t be alarmed by the large amount of sugar and salt in the recipe — most of it will be discarded with the water which boils the string beans. By the same token, use plain table salt in the boiling water…no need to waste fancy Himalayan sea salt!

                    Be sure to “shock” the string beans with ice water. This will help the soup maintain the bright appetizing green color, instead of pea-brown.

                    Use the homemade low-FODMAP Vegetable Stock in the Sauces & Others section.

                    Finally, use a truffle oil without garlic pieces or powder in it, like the Roland Black Truffle Oil, 3.4-Ounce Bottle.

                    String Bean Soup

                    with Truffle Oil

                    Created by on April 3, 2016

                    FODMAP String Bean Soup with Truffle Oil

                      Ingredients

                      • 2 pounds string beans
                      • 6 quarts water
                      • ice
                      • 1 cup sugar
                      • 1 cup coarse table salt
                      • 2 cups home Vegetable Stock
                      • 1/4 cup truffle oil
                      • salt and pepper, to taste

                      Instructions

                      1. Trim string beans of stems and strings. Place them in bowl of ice water.
                      2. Pour 6 quarters of water in a stockpot with sugar and salt. Bring to boil.
                      3. Remove string beans from ice water and drain, then plunge string beans in the stockpot. Bring to boil and cook uncovered until tender (7-10 minutes)
                      4. Transfer string beans into a coriander set in a bowl of ice water. "Shock" the peas until they are chilled.
                      5. Drain the string beans well. Puree them in batches in food processor. Strain the mixture. Add homemade Vegetable Stock.
                      6. Season with salt and pepper. Add truffle oil and serve.