FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Appetizers & Soups

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

    By 4 Comments

    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.

        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.

          Korean Cucumber Salad

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          This Low FODMAP Korean Cucumber Salad is similar to the Korean Radish Salad with a slightly modified flavor and takes less than 10 minutes. You can use a variety of mild, non-bitter cucumbers. I like the English Cucumbers (yes, I see the irony here), otherwise known as Hot House. Stay away from garden style (American Peeling) and pickling cucumbers as they are too bitter and big seeded for this dish.

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

          You can also mix the seasoning in a bowl, toss the cucumbers in a large Ziploc bag and shake vigorously (make sure it’s sealed tight). The salad is ready to be eaten immediately but can keep in the fridge for several days.

          Korean Cucumber Salad

          Created by on March 27, 2016

          Low FODMAP Korean Cucumber Salad

          • Prep Time:10m
          • Total Time:10m

          Ingredients

          • 2 Hot House cumbers
          • 1 tablespoon vinegar
          • 2 tablespoons maple syrup
          • 1/4 teaspoon minced ginger
          • 1 tablespoon sesame seeds
          • 1 tablespoon scallions, chopped
          • 2 teaspoons Korean Chili Powder (Gochukaru)
          • 2 teaspoons garlic infused olive oil
          • 1 teaspoon sea salt

          Instructions

          1. Slice cucumbers into moderately thin circles. Place in bowl.
          2. Add in all ingredients and mix thoroughly.

          Korean Radish Slaw (Moo Saeng Chae)

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

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

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

          Korean Radish Slaw

          (Moo Saeng Chae)

          Created by on March 27, 2016

          Low FODMAP Korean Radish Slaw

          • Prep Time:20m
          • Cook Time:20m

          Ingredients

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

          Instructions

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

          Cuban Chicken Soup

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

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

          Cuban Chicken Soup

          Created by on March 26, 2016

          Low FODMAP Cuban Chicken Soup

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

          Ingredients

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

          Instructions

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