FODMAP FREE for FOODIES

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Strawberry Carrot Pecan Muffins

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Baking with low FODMAP and gluten-free flours is tricky. You need to find the right blend of flours which will compensate for the taste, texture and weight of wheat-based flour. There is often the lingering bitter or “grassy” aftertaste of certain flours that needs to be countered, without adding heaps of sugar. The blend used for the Low FODMAP Strawberry Carrot Pecan Muffins includes some very interesting and nutritional flours like quinoa, sorghum and teff.

Flours Used for Low FODMAP Strawberry Carrot Pecan Muffins

Quinoa Flour

Quinoa flour is used frequently in gluten-free and Low FODMAP baking. It is easily digested and contains high levels of protein, calcium, complex carbohydrates, phosphorus, iron and Vitamin B. Too much however, can be overpowering, as it has a distinct aftertaste and some complain of a lingering bitter or grassy taste.

Sorghum Flour

Sorghum, also called milo or jowar flour has a mildly sweet flavor and closely resembles the texture of whole wheat flour. It is high in protein, fiber, phosphorus, potassium and B Vitamins.

Teff Flour

Teff flour is milled from a tiny grain that is a key source of nutrition in Ethiopia. It is high in protein, calcium and fiber and adds weight and structure to the finished product. Many enjoy the nutty, whole-wheat taste of teff. Teff flour is available in both dark and light varieties.

Rice Flour

Brown rice flour is the most often used replacement for wheat flour due to its mild taste and density. However, it isn’t as nutritious as the other high-protein flours mentioned above, and should be used to add weight and structure to baked goods.

Tips for Baking Low FODMAP Strawberry Carrot Pecan Muffins

I experimented quite extensively to counter the aftertaste of the multiple flours used in these muffins. First, I used coconut oil, which has a distinct flavor and aroma, not to mention it’s wonderful health benefits. For instance, coconut oil is a saturated fat that is known to increase healthy cholesterol levels (HDL), boost the immune system and promote healthy heart, skin, hair, nails, digestion and even metabolism.

Lemon zest is included to add vibrance and to mask any undesirable aftertaste of quinoa and other flours. The oil from the lemon contains a variety of vitamins, as well as alkaline and antibacterial benefits. While only a small amount is called for in the recipe, you can increase to 1/2 tsp (about half the lemon) according to preference. Too much lemon zest can be overpowering and add bitterness. Make sure you’re only using the zest portion and not the bitter white pith.

Finally, if you are having difficulty finding the flours, it’s perfectly fine to use the base flours in the Banana Blueberry Kale Muffins.

Strawberry Carrot

Pecan Muffins

Created by on June 26, 2016

Low FODMAP Strawberry Carrot Pecan Muffins

    Ingredients

    • 2 ripe bananas
    • 5 tablespoons lactose free vanilla yogurt
    • 2 eggs, lightly beaten
    • 5 tablespoons coconut oil
    • 4 tablespoons maple syrup
    • 1 teaspoon juice from lemon
    • 1/4 teaspoon lemon zest
    • 1 teaspoon baking soda
    • 2 teaspoons baking powder
    • 1/4 teaspoon cinnamon powder
    • 1/2 cup quinoa flour
    • 1/2 cup brown rice flour
    • 1/4 cup sourgum flour
    • 1/4 cup teff flour
    • 1 cup fresh strawberries (diced)
    • 1/2 cup carrot, grated
    • 1/3 cup chopped pecans
    • 3 small strawberries, quartered (for topping)

    Instructions

    1. Preheat oven to 350F degrees.
    2. In a bowl, mash bananas with a fork or wooden soup. Add lemon juice, lemon zest, maple syrup, vanilla, yogurt and cinnamon.
    3. Add beaten egg and coconut oil. Mix well.
    4. Add quinoa flour, brown rice flour, sorghum flour, teff flour, baking soda and baking powder.
    5. Add diced strawberries, carrots and chopped pecans to the batter and mix.
    6. Insert liners in a 12-muffin pan. Using a teaspoon, spoon batter into liners in even amounts.
    7. Top each muffin with quartered strawberries.
    8. Place in oven and bake for about 30-33 minutes, depending on your oven. Check doneness by sticking a toothpick in the center (see if it comes out clean).
    9. Remove from oven and let cool.
    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.

    Seafood Scallion Pancakes

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    These Low FODMAP Seafood Scallion Pancakes are an adaptation of the widely popular Korean Haemul (seafood) Pajeon (scallion pancake). While the traditional Haemul Pajeon is often made with wheat flour or pancake batter with garlic, this is a healthier, gluten-free and low FODMAP version.

    Making Low FODMAP Seafood Scallion Pancakes

    The recipe does call for four different types of flours: quinoa, brown rice, sweet white rice and tapioca. The reason for this is that gluten free flours need a blend, to attain the proper taste, weight, texture, density and texture. Unfortunately, at least in the U.S., store-bought All Purpose Gluten Free Flour is not FODMAP free because they use bean flours from chickpeas, soy, pinto, fava and others.

    I first experimented with predominantly quinoa flour but the flavors of the seafood and vegetables alone couldn’t counter the distinct bitter aftertaste of quinoa flour. The brown rice and white rice flour adds weight and structure to the high protein quinoa flour. Tapioca flour helps “stick” the ingredients, making flipping pancakes much easier (no more ruined pancakes that fall apart mid-air during the flip)! In addition, the Tapioca adds a unique, airy, chewy and crispy texture.

    If you do have to go purchase all four of these flours, you’ll probably use at least two of them for other low FODMAP cooking, like the Banana Blueberry Kale Muffins and the Carrot Zucchini Banana Muffins…or better yet, you’ll end up making the Low FODMAP Seafood Scallion Pancakes more than once!

    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.

    Seafood Scallion

    Pancakes

    Created by on June 12, 2016

    Low FODMAP Seafood Scallion Pancakes

      Ingredients

      Pancakes

      • 1/2 cup quinoa flour
      • 1/2 cup brown rice flour
      • 3/4 cup sweet rice flour (sticky rice)
      • 1/4 cup tapioca flour
      • 1 teaspoon baking powder
      • 1 teaspoon salt
      • 2 eggs, beaten
      • 1 1/4 cups cold water
      • 1 1/2 cups calamari, chopped
      • 1/2 cup shrimp, skinned, deveined, chopped
      • 1 bunch scallions, green part only, chopped into 1-2 inch strips
      • 1 teaspoon ginger, grated
      • 1 red chili pepper, seeded, sliced (optional)
      • 1 green chili pepper, seeded, sliced (optional)
      • black pepper to taste
      • garlic infused oil for cooking pancakes

      Dipping Sauce

      • 1/4 cup low sodium soy sauce
      • 2 teaspoons rice wine vinegar
      • 1 teaspoon 100% maple syrup
      • 1/2 teaspoon Korean Red Chili Pepper (Gochugaru) -- optional
      • 1/2 teaspoon toasted sesame seeds -- optional

      Instructions

      Pancakes

      1. Combine all flours with baking powder and salt.
      2. Add beaten egg and cold water. Mix evenly.
      3. Mix in seafood, scallions, chili peppers and ginger. Sprinkle some black pepper.
      4. Heat up a nonstick griddle pan. Pour a little garlic infused oil (1 tablespoon should be plenty).
      5. When the oil is hot, spoon the batter onto the pan. Create the pancake size of your choosing. For instance, you can make several 3-4 inch pancakes or one pancake the size of the griddle pan.
      6. Make sure to spread out the seafood and vegetables so the pancake is evenly flattened.
      7. Once the edges of the pancakes are brown and the batter has begun to set (or you see tiny bubbles), flip over the pancake. This should be very easily manageable (otherwise, you're flipping too soon) -- use two spatulas if that's easier.
      8. Press down on the pancakes with the spatula to ensure the seafood is evenly distributed and flattened out. Depending on the size of the pancakes, cook for about 3 minutes on each side, until golden brown and the center is set and not too gooey (if the edges are burning and the center is gooey, the heat is too high).
      9. Hint: try to create some crispy spots on the pancake without burning.
      10. Stack pancakes onto plate as they're done and serve with dipping sauce.

      Dipping Sauce

      1. Combine soy sauce, vinegar, sesame oil and maple syrup. Add in optional Korean Chili Powder (Gochugaru) and toasted sesame seeds.

      Chicken Yakisoba Noodles

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      Low FODMAP Chicken Yakisoba Noodles is an adaptation of the Japanese stir-fried Soba noodles. Yakisoba began cropping up in the food stalls in Japan in the early 20th century. While Soba means “buckwheat,” many found in restaurants actually use wheat based noodles. So make sure you are buying 100% buckwheat soba noodles like King Soba 3-PACK Gluten Free & Organic 100% Buckwheat Pasta Noodles.

      For variation, you can replace the chicken with shrimp, pork or beef.

      Benefits of Low FODMAP Chicken Yakisoba Noodles

      Contrary to its name, buckwheat is not a wheat nor a cereal grain. It is actually a fruit seed related to rhubarb and sorrel and is gluten free and FODMAP friendly. Buckwheat is known to lower cholesterol and high blood pressure. It is a rich source of flavonoids, magnesium and vitamin B. It is also believed to lower blood glucose and insulin responses, making it a good choice for those with diabetes.

      Chicken Yakisoba

      Noodles

      Created by on May 8, 2016

      Low FODMAP Chicken Yakisoba Noodles

        Ingredients

        • 1 teaspoon sesame oil
        • 1 tablespoon garlic infused oil
        • 4 skinless, boneless chicken breasts; cut into 1/2 x 1 1/2 inch strips
        • 1/3 cup low sodium, gluten free soy sauce
        • 1 bunch scallions (green part only), chopped into 1-2 inch strips
        • 1 small red chili, finely sliced (optional)
        • 1 red bell pepper, julienned into 1-2 inch strips
        • 1/2 pound string beans (green beans), trimmed, cut into 1-2 inch strips
        • 1 carrot, julienned into 1-2 inch strips
        • 8 ounces soba noodles (100% buckwheat), cooked and drained
        • 1 teaspoon toasted sesame seeds (optional)

        Instructions

        1. In a large skillet combine garlic infused oil and red chili and stir-fry 30 seconds.
        2. Add chicken, asafetida and half of the soy sauce and stir fry chicken for about 6-7 minutes, until the chicken loses its pink.
        3. Transfer the chicken mixture to a plate. Try to keep any remaining liquid in the skillet.
        4. Add sesame oil in the skillet. Combine the scallions, red bell pepper, string beans and carrots. Stir-fry for about 3 to 4 minutes, until the vegetables are tender.
        5. Stir in the remaining soy sauce, cooked soba noodles, and the chicken mixture to pan and mix to blend.
        6. Sprinkle sesame seeds (optional) and serve.

        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.

          Thai Ground Chicken with Basil

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          Low FODMAP Thai Ground Chicken with Basil is a lightning fast to make, traditionally made in a wok over high heat. Serve as an appetizer, or over brown rice or quinoa as a main course. For a change of pace, try serving with lettuce leaves and let your guests eat them as wraps. The chicken can also be substituted with ground pork.

          Cooking Low FODMAP Thai Ground Chicken with Basil

          Please use a heavy, high quality wok, as burned and smokey oil is known to be carcinogenic. The one I use is Cooks Standard Multi-Ply Clad Stainless-Steel 13-Inch Wok with Dome Lid, which cooks evenly and holds a ton of food.

          For those of you who are not familiar with cooking with a wok, there are a few things to keep in mind. First, a wok is for high-speed cooking and gets very hot. So you have to use a high heat oil like peanut, soy, sunflower or safflower oil. Using butter or olive oil will result in a soggy dish, instead of a crispy, fresh tasting stir-fry.

          Second, similar to a cast iron pan, a wok gets better with use. So don’t be bummed out that your shiny new wok looks discolored. You actually want the seasoning to seep into the pores of the metal.

          Always heat up the wok empty first, to about 400 degrees Fahrenheit, before adding the cooking oil. Finally, make sure you have all of the ingredients prepped to go, as the wok will cook them in a matter of seconds.

          If you do not have a wok, you can cook it in a large, heavy pot and just cook the chicken longer until no longer pink.

          Thai Ground Chicken

          with Basil

          Created by on April 16, 2016

          Low FODMAP Thai Ground Chicken with Basil

            Ingredients

            • 2 tablespoons garlic infused oil (high heat oil like peanut, safflower or sunflower oil is best)
            • 1/4 cup scallions, chopped, green part only
            • 1 pound ground chicken breast
            • 6 Thai chiles, sliced into thin rings
            • 1 teaspoon asafetida
            • 2 teaspoons soy sauce
            • 2 tablespoons fish sauce
            • 1 cup fresh basil leaves

            Instructions

            1. Note: since olive oil can't withstand the heat of a wok well, you may want to make your own garlic infused oil, using peanut, sunflower or safflower oil.
            2. Place wok over high heat until hot and smoking. Add garlic oil and scallions. Mix in the ground chicken and asafetida and cook for 2 minutes until it loses its pink.
            3. Stir in the sliced chilies, soy sauce, and fish sauce and cook a few more seconds.
            4. Add in basil and cook until wilted.
            5. Remove from heat and serve.

            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!

              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.

                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.

                  Buffalo Turkey Quinoa Meatballs

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                  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

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                    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.