FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Image

Carrot Ginger Dressing Salad

By Leave a Comment

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.

    Coconut Chia Pudding

    By Leave a Comment

    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!

      Thai Chicken Satay

      By Leave a Comment

      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.

        Matcha Green Tea Quinoa Pudding

        By Leave a Comment

        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.

          Buffalo Turkey Quinoa Meatballs

          By Leave a Comment

          These Low FODMAP Buffalo Turkey Quinoa Meatballs are high in protein, spicy and sassy. The recipe calls for a low FODMAP Buffalo Wing Sauce, like Texas Pete’s Buffalo Wing sauce (without garlic). If you can’t find one suitable, you can make your own homemade Buffalo Wing Sauce in the Sauce & Others section.

          Feel free to reduce the amount of sauce to lessen the heat. It’s easiest to cook in a slow cooker but you can use a regular stockpot over very low heat.

          You can serve these with a side salad or some steamed spinach for a healthy and well-balanced meal.

          Buffalo Turkey Quinoa

          Meatballs

          Created by on April 9, 2016

          Low FODMAP Buffalo Turkey Quinoa Meatballs

            Ingredients

            • 2 pounds ground turkey
            • 3/4 cup cooked quinoa
            • 1 cup carrots, finely chopped
            • 1 large eggs, lightly beaten
            • 1 teaspoon asafetida
            • 2 tablespoons scallion, green part only
            • 1/2 teaspoon salt
            • 1/2 teaspoon pepper
            • 1 entire content of Homemade Buffalo Wing sauce or 1.5 cup store-bought garlic free Buffalo Wing Sauce
            • 1/2 cup water

            Instructions

            1. Preheat oven to 400F degrees.
            2. In a large bowl, combine the ground turkey with quinoa, carrots, eggs, asafetida, scallions, salt and pepper.
            3. Make 1 inch balls from the mixture. Place on cooking tray (lightly sprayed with cooking spray)
            4. Place in oven and bake for 5-8 minutes until outside is lightly brown.
            5. Pour Homemade Buffalo Wing Sauce and water into a slow cooker and cook for 3 hours.
            6. If using a large pot instead, simmer in the lowest heat possible for at least 1-2 hours, covered. Stir occasionally and add a little more water if necessary.

            Coconut Quinoa Pudding

            By Leave a Comment

            Low FODMAP Coconut Quinoa Pudding is a nice easy and healthy snack, packed with protein. 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.

            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 and rich). I like Thai Kitchen Unsweetened Coconut Milk. Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

            You can use any type of quinoa — white, red or black. You can top with sliced bananas or blueberries instead.

            Coconut Quinoa Pudding

            Created by on April 10, 2016

            Low FODMAP Coconut Quinoa Pudding

              Ingredients

              • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
              • 1/4 cup water
              • 1 teaspoon vanilla
              • 1 pinch of salt
              • 1/16 teaspoon cinnamon (a dash)
              • 1 cup cooked quinoa (any kind: black, white, red)
              • a few sliced strawberries for topping
              • 2 teaspoons maple syrup (optional)

              Instructions

              1. Set aside 1/4 cup of coconut milk.
              2. In a medium saucepan, combine the rest of coconut milk, water, maple syrup, vanilla, salt, cinnamon and bring to simmer.
              3. Add the cooked quinoa and simmer 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. Sweeten further with a little maple syrup if desired. Top with sliced strawberries and serve.

              Herb Roasted Striped Bass

              By Leave a Comment

              Low FODMAP Herb Roasted Striped Bass is a simple, rather fool-proof plate. The fish is very low in fat but has a rich taste when cooked on the bone. The herbs and roasting process bring out the naturally wonderful flavors of the fish.

              According to Wikipedia, the striped bass is also called: Atlantic striped bass, striper, linesider, pimpfish, rock, or rockfish. It is is an anadromous Perciforme fish of the Moronidae family found primarily along the Atlantic coast of North America.

              The striped bass could be replaced with European Striped Bass (Branzino) or red snapper, sea bream or Orata.

              This recipe calls for Garlic Infused Olive Oil.

              Herb Roasted

              Striped Bass

              Created by on April 3, 2016

              low fodmap herb roasted striped bass

                Ingredients

                • 1 whole striped bass
                • 1 bunch thyme
                • 1 bunch rosemary
                • 1 bunch oregano
                • 1 teaspoon asafetida
                • 2 lemons sliced
                • 1/2 cup garlic infused olive oil
                • salt and ground pepper, to taste

                Instructions

                1. Clean the fish well, and remove gills and rinse body cavity. Preheat oven to 375 F degrees.
                2. Insert some of the herbs and lemon and 1/2 teaspoon asafetida into the body cavity. Place in roasting pan.
                3. Coat the fish with garlic oil, salt, pepper, the remaining herbs, lemons and 1/2 teaspoon asafetida.
                4. Cover loosely with foil and cook in oven until fish is done (about 45-75 minutes).
                5. Served over salad or grilled vegetables.

                Thai Summer Rolls

                By Leave a Comment

                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

                  By 1 Comment

                  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.

                    Homemade Garlic Infused Oil

                    By Leave a Comment

                    Low FODMAP Homemade Garlic Infused Oil is the way to go, if you want to pack some garlic flavor into your food without suffering the consequences. Garlic infused oil is acceptable because the fructans (the culprit) in the garlic is soluble in water but not oil.

                    You can make your own using these simple instructions. But remember that bacteria can form in homemade version and make you very sick (botulism). Be sure to refrigerate the unused portion and toss out after a week.

                    Store bought versions have been preserved appropriately and can last up to a year, and do not need to be refrigerated. If you want to buy one already infused like I usually do, please make sure it is truly garlic infused and not flavored with garlic powder! I went through several bottles labeled “garlic infused,” until I discovered that they had “garlic flavoring” as one of the ingredients or had tiny chopped garlic pieces and powder in them. My favorite one is the Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

                    Homemade Garlic

                    Infused Oil

                    Created by on April 7, 2016

                    Low FODMAP Homemade Garlic Infused Oil

                      Ingredients

                      • 6 cloves garlic peeled, whole
                      • 1/2 cup olive oil
                      • 1/2 cup walnut oil

                      Instructions

                      1. Pour oil in pan and add garlic cloves. Heat over medium heat until the oil bubbles.
                      2. Feel free to add herbs and spices like rosemary or chili flakes.
                      3. Lower heat slightly and let it cook for 10 minutes. Remove from heat and let cool for 30-45 minutes.
                      4. Toss out the garlic and use immediately.
                      5. Store unused portion in a jar in the refrigerator for up to one week. Once refrigerated, bring to room temperate (or run hot water over jar) before serving.