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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!

    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.

      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.

        Miso Black Cod

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        Low FODMAP Miso Black Cod is a modified version of the Japanese style sable fish. 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. Yay for us!

        Okay, so now that we’ve gotten the technical business of things out of the way, let’s get excited about this dish. Many of you foodies are familiar with Miso Black Cod, made iconic by Nobu restaurants. I have modified the dish in several ways. First, there isn’t any info out there about Mirin, which is a Japanese condiment derived from sweet wine. While riced based and fermented, it still falls under sweet wine, so we are skipping for now to be safe. I have also reduced the amount of miso, although the recipe serves three portions and it should be well under the guidelines…even if you lick the sauce off the plate.

        Be sure you are using black cod, which is an entirely different fish from cod. Regular cod fish will disintegrate from the long marination process. You can also substitute with fatty flaky fish like salmon or Chilean sea bass. Finally, the recipe calls for both grilling and baking but you can skip the oven or just pan roast it like I do when I get lazy.

        (adapted from Nobu: The Cookbook)

        Miso Black Cod

        Created by on March 27, 2016

           

          Ingredients

          • 4 black cod fillets (1 lb)
          • 1/2 cup sake
          • 3 tablespoons white miso paste
          • 3 tablespoons maple syrup

          Instructions

          1. Mix the sake, miso paste and maple syrup thoroughly in a bowl and pour into a plastic container or large Ziploc bag.
          2. Pat the fish dry with paper towels and insert in container or Ziploc bag. Marinade overnight in fridge.
          3. Preheat oven to 400 degrees.
          4. Grill the fish on both sides until brown. You can wipe up some of the excess sauce if it's dripping.
          5. Place in oven and bake for 10-15 minutes.
          6. Heat 1/2 cup of the marinade in a saucepan. until it evaporates into half.
          7. Plate the fish and spoon a bit of sauce over each fish.
          8. Serve hot.

          Bolognese Sauce with Quinoa Pasta

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          Low FODMAP Bolognese Sauce with Quinoa Pasta is an Italian-style ragu meat pasta sauce. It originates from Bologna, Italy, hence the name Bolognese.

          I use ground turkey here but you can use regular ground beef. Serve with gluten-free quinoa pasta like fusilli or penne.

          My favorite canned tomatoes is Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) and garlic oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

          The sauce can keep up to 5 days in the fridge. Or keep in Ziploc bag and freeze for later use.

          Bolognese Sauce

          with Quinoa Pasta

          Created by on March 29, 2016

          Low FODMAP Bolognese Sauce      

            Ingredients

            • 4 tablespoons chopped scallions, green part only
            • 1/2 cup garlic infused olive oil
            • 4 tablespoons chopped carrot
            • 1 1/2 pounds ground turkey
            • 1 cup dry white wine
            • 1 cup lactose free whole milk like Lactaid Whole Milk
            • 1/8 teaspoon nutmeg
            • 1 teaspoon asafetida
            • 1 can 28 oz crushed tomatoes
            • 1 teaspoon sea salt

            Instructions

            1. In a large, heavy pot, put in the scallions and carrots with the garlic oil and sauté over medium for two minutes.
            2. Add the ground turkey, crumbling it up with a wooden spoon. Add salt until the meat loses its red color.
            3. Add wine and increase the heat to moderately high. Stir occasionally and cook until most of the wine has evaporated.
            4. Turn down the heat to medium and add the milk with the nutmeg. Stir often and cook until the milk too has evaporated.
            5. Add the tomatoes and cook until the sauce bubbles. Turn down heat to as low as possible (so you only get an occasional bubble) and cook uncovered for 3 hours.
            6. Salt to taste. Serve over quinoa pasta of choice with grated Parmesan cheese.

            Crab Cakes

            By 1 Comment

            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.

              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.

                Chicken Vindaloo (Curry)

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                So pretty gutsy to have Low FODMAP Chicken Vindaloo Curry, one of the spiciest Indian curries out there, on a site for people with GI issues, right? If you are a Fodmapper who is generally not bothered by spices, but simply intolerant of the high FODMAP ingredients which accompany them (like garlic and onion), this is probably worth a shot. I love spicy food and sans garlic and onion, I can tolerate pretty high levels on the spice meter.

                So here it is: chicken Vindaloo, an Indian curry dish popular in Goa all the way to the U.K. for its fiery punch. Lamb can be used in place of chicken.

                This is probably the spiciest dish on FFFF so feel free to adjust the cayenne pepper to lessen the heat. The curry should be served over basmati rice.

                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.

                Chicken Vindaloo (Curry)

                Created by on March 28, 2016

                Low FODMAP Chicken Vindaloo Curry

                  Ingredients

                  • 2 bunches of scallions, green part only
                  • 4 chopped seeded tomatoes (medium size)
                  • 1 1/2 tablespoons distilled white vinegar
                  • 1 teaspoon asafetida
                  • 1 teaspoon minced peeled fresh ginger
                  • 1 teaspoon tomato paste
                  • 1 teaspoon garam masala
                  • 1 teaspoon ground turmeric
                  • 1/2 teaspoon paprika
                  • 1/2 teaspoon ground cumin
                  • 1/2 teaspoon ground coriander
                  • 1/4 teaspoon (or more) cayenne pepper
                  • 1/2 teaspoon salt
                  • 2 tablespoons garlic infused olive oil
                  • 6 skinless boneless chicken thighs, cut into 1- to 1 1/2-inch pieces
                  • 3 russet potatoes, peeled, cut into 1-inch pieces
                  • 1 1/2 cups water

                  Instructions

                  1. In a food processor, blend the first 12 ingredients, forming a paste.
                  2. Heat oil in a large pot over moderately high heat. Add the curry mixture and cook for 3minutes until golden brown, mixing occasionally.
                  3. Add chicken and potatoes and saute for about 5 minutes.
                  4. Add water and bring to a boil. Cover pot and cook over moderately high heat, stirring occasionally until the potatoes are tender, about 15 minutes.
                  5. Uncover and let it simmer until the chicken is fully cooked, another 5-6 minutes.
                  6. Season with salt and pepper and additional cayenne if preferred.
                  7. Serve over steamed basmati rice.

                  Roasted Red Pepper Sauce

                  By 2 Comments

                  This low FODMAP Roasted Red Pepper Sauce is easy to make and has an incredibly complex and smoky flavor. The secret is in both the roasting process as well as the saffron. Don’t worry that the outer skin of the roasted red pepper is black, as it’ll be peeled off and discarded. The end result is a rich orange color that will add visual and flavorful impact on the Crab Cakes dish.

                  This sauce is usually such a hit for dipping dinner bread that my guests ask to take some home with them. Give it a try, it’s really worth it!

                  Roasted Red Pepper Sauce

                  Created by on March 28, 2016

                  Low FODMAP Roasted Red Pepper Sauce

                    Ingredients

                    • 2 red bell peppers
                    • 1/4 cup garlic infused olive oil
                    • 1 teaspoon saffron, steeped in 2 tablespoons of dry wine for 10 minutes
                    • 1 tablespoon juice from lemon
                    • 1 pinch cayenne pepper
                    • salt and freshly ground pepper, to taste

                    Instructions

                    1. Roast the red peppers on an open flame or in the broiler until they are black all over. Place them in a closed container or pan with a lid until they "steam." Once they are cool enough to handle, peel the black skin off the peppers. Remove stems, seeds and chop coarsely.
                    2. In a blender or food processor, add the roasted peppers. oil, asafetida. saffron and wine, lemon juice, cayenne, salt and pepper. Process until smooth.
                    3. Pour in serving bowl and serve with crab cakes.