FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Image

Peanut Dressing or Dipping Sauce

By Leave a Comment

This versatile Low FODMAP Peanut Dressing or Dipping Sauce can liven up a salad or steamed vegetables. It can also be used as a dipping sauce for the Thai Summer Rolls in the Appetizer & Soups section.

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

Peanut Dressing

or Dipping Sauce

Created by on April 6, 2016

Low FODMAP Thai Salad with Peanut Dressing

    Ingredients

    • 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)

    Instructions

    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.

    Red Snapper En Papillote

    By Leave a Comment

    Low FODMAP Red Snapper En Papillote is an elegant, light and heart friendly plate. The parchment paper steams the fish while trapping the flavors delicately into it. The process also keeps the fish moist and succulent. Red snapper is used here but you can use halibut, sole or striped bass.

    You can also get creative and add or substitute the carrots with sliced tomatoes or the basil with thyme or oregano. Serve with Lemon Garlic Oil Dressing in the Sauce & Others section.

    Use a true Garlic Infused Olive Oil and not ones that have garlic powder in them.

    Red Snapper En Papillote

    Created by on March 30, 2016

    Low FODMAP Red Snapper En Papillote    

      Ingredients

      • 4 (12 inch) square parchment paper or aluminum foil
      • 1 tablespoon garlic olive oil
      • 1 cup finely julienned carrots
      • 1 cup finely julienned red bell peppers
      • 1 bunch chives (1/2 cup)
      • 1/4 cup mined fresh basil
      • 1/4 minched fresh parsley
      • 4 (6 ounce) red snapper fillets
      • 1/2 cup white wine
      • salt and ground pepper, to taste

      Instructions

      1. Preheat the oven to 400 degrees F. Fold the square parchment paper in half and draw half-heart shapes and cut out. Open up and oil lightly. Do this with all four.
      2. In a bowl, mix together carrots, peppers, scallions, basil and parsley.
      3. Place the fish on one side of the parchment hearts. Top with 1/4 of the vegetable mixture. Sprinkle each fish with two table spoons of wine and salt and pepper to taste.
      4. Fold the other half of the paper over the vegetables. Seal the edges by making small, crimping pleats (as you'd do with a pie). Fold the ends of each piece, or wrap with strings if you want to get fancy.
      5. Place the parchment "purses" on a baking sheet and bake in oven for 15 minutes. Remove and serve with the Lemon Garlic Oil sauce.

       

       

      Miso Black Cod

      By Leave a Comment

      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.

        Salmon Tartare

        By Leave a Comment

        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.

          Cioppino

          By Leave a Comment

          Low FODMAP Cioppino is a hearty Italian-American seafood stew originating from San Francisco. There are hundreds of ways to make this but usually chock full of FODMAP “foe” ingredients like onion and garlic. Feel free to omit or add different varieties of seafood like calamari or crab legs. I’m not a huge fan of mussels so I often replace all or half of them with clams. Keep in mind though, even if you’re not a fan of certain shellfish, they do add to the overall broth flavor. Obviously be mindful if you have shellfish allergies.

          This stew requires a lot of different ingredients so pay attention to labels. Below are my favorite brands:

          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); Muir Glen Organic Crushed Tomato with Basil, 28-Ounce Cans (Pack of 12) (I buy it by the case) and Garlic Infused Olive Oil.

          Cioppino

          Created by on March 27, 2016

          Low FODMAP Cioppino    

            Ingredients

            • 2 teaspoons asafetida
            • 2 bunches of scallions, green part only, chopped
            • 1 teaspoon dried oregano
            • 1 teaspoon hot red pepper flakes
            • 1 teaspoon sea salt
            • 1/2 teaspoon black pepper
            • 1/4 cup garlic infused olive oil
            • 1 green bell pepper, diced
            • 2 tablespoons tomato paste
            • 1 28 oz. can of crushed tomatoes
            • 1 pinch of saffron
            • 1 1/2 pounds firm white fish (snapper, sea bass, flounder or cod)
            • 1 cup dry white wine
            • 1 cup clam juice (only water, clams, salt)
            • 1/4 cup fresh lemon juice
            • 1 pound king crab leg, thawed and hacked into 4-5 inch pieces
            • 1 1/2 pounds clams in shell like littlenecks; option to replace half with mussels
            • 1 pound large shrimp (can de-vein but keep the head and bottom shell intact)
            • 1 pound dry sea scallops (tough muscled removed)
            • 1/4 cup chopped parsley
            • 1/4 cup chopped basil

            Instructions

            1. In an 8-quart heavy pot, cook scallions in garlic infused olive oil over medium heat until tender, about 2-3 minutes.
            2. Add bell pepper and tomato paste and cook for another minute.
            3. Pour wine and boil until reduced by half, about 5 minutes.
            4. Add can of tomatoes, clam juice, asafetida, 1 teaspoon salt, pepper, red chili pepper, saffron, oregano and bay leaf. Simmer for 30 minutes.
            5. Add crab pieces, clams and lemon juice to stew and let it simmer covered for another 5-10 minutes until the clams open. Remove clams as they open and place in bowl. Discard clams that don't open in 10 min.
            6. Sparingly salt fish fillet, shrimp and scallops and add to stew. Cover and simmer for only another 5-6 minutes.
            7. Taste to see if additional salt is need.
            8. Place the clams back in the stew; add parsley and basil. Cover partially and turn off stove.

            Bolognese Sauce with Quinoa Pasta

            By Leave a Comment

            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.

                Pan Roasted Chicken with Spiced Maple

                By Leave a Comment

                Low FODMAP Pan Roasted Chicken with Spiced Maple Syrup is adapted from celebrity chef Matthew Kenney’s recipe. Kenney is an American chef, author and entrepreneur known for his plant and nutrition based culinary arts.

                Cooking Low FODMAP Pan Roasted Chicken with Spiced Maple

                Make sure to cook the chicken with its skin on, as it helps retain the flavor and juiciness. You can remove the skin afterwards. You can also get experimental and use monkfish or quail instead.

                This calls for two pieces of sun dried tomatoes per serving, which most FODMAP Foodies can tolerate. Fresh tomatoes are low-FODMAP but all dried fruit or vegetables should be consumed with caution and moderation. You can also skip the sun dried tomatoes completely or replace with grape tomatoes.

                Pan roasting is a two-stage process of cooking first over a stove, which helps sear the chicken and give it a golden brown crust. Next, the pan is transferred to an oven. This helps  meats on bones cook more evenly without over-browning, while maintaining moistness.

                Be sure to use 100 percent red chili pepper like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

                Pan Roasted Chicken

                with Spiced Maple

                Created by on March 27, 2016

                Low FODMAP Pan Roasted Chicken with Spiced Maple

                  Ingredients

                  • 1/4 cup olive oil
                  • 4 teaspoons maple syrup
                  • 1 teaspoon ground cumin
                  • 1/2 teaspoon ground cardamom
                  • 1/4 teaspoon cayenne pepper
                  • 1/2 teaspoon Korean Chili Powder (or 100 percent red chili pepper)
                  • 4 chicken breast halves, about 1/2 pound each with bone and skin
                  • salt and pepper
                  • 1/4 cup pecans, chopped
                  • 4 pieces of sun dried tomatoes (limit 2 pieces per serving), chopped
                  • 8 small fresh coriander sprigs or 4 rosemary sprigs

                  Instructions

                  1. Season the chicken breasts with salt and pepper and add them to bowl. Coat both sides with marinade. Cover and refrigerate overnight, or minimum of two hours.
                  2. Preheat oven to 425F. Toast the pecans over a skillet for about 4 minutes, until fragrant.
                  3. Heat an oven proof skillet over medium high heat. Remove the chicken from the marinade and add to skillet with the skin-side up. Cook until brown, 2 min on each side.
                  4. Spoon off excess fat and transer skillet to the oven. Roast the chicken for 18-20 minutes until cooked through.
                  5. Transfer chicken to plates, garnish with pecans, sun dried tomatoes and coriander or rosemary sprigs.

                  String Bean Soup with Truffle Oil

                  By Leave a Comment

                  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.

                     

                    Pad Thai

                    By Leave a Comment

                    Low FODMAP Pad Thai is a modified version of one of the most popular dishes among Thai food lovers. Everyone has their own version of what a Pad Thai should taste like so feel free to adjust according to your taste.

                    Be sure to use the home made Thai Red Curry Paste in the Sauce & Others menu. Savoy cabbage (high FODMAP) has also been replaced with common cabbage.

                    Note: bean sprouts and tamarind paste have been classed as safe by Monash University.

                    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.

                    Pad Thai

                    Created by on March 28, 2016

                    Low FODMAP Pad Thai    

                      Ingredients

                      • 8 ounces dried rice stick noodles
                      • 3 tablespoons fish sauce
                      • 2 tablespoons palm sugar
                      • 3 tablespoons juice of lime
                      • 2 tablespoons tamarind paste, soaked and strained
                      • 2 tablespoons garlic infused olive oil
                      • 2 tablespoons canola oil
                      • 2 eggs, whisked with 2 teaspoon water
                      • 1/2 pound shrimp, peeled, deveined
                      • 1/2 pound chicken breast, boned, skinned, julienned
                      • 1 cup common cabbage, finely shredded
                      • 6 ounces mung bean sprouts
                      • 1 cup water
                      • 2 tablespoons "homemade" Thai Red Curry Paste (from Sauce & Others)
                      • 6 scallions, green part only, thinly sliced diagonally
                      • 1/2 roasted peanuts, coarsely chopped
                      • cilantro, chopped for garnish
                      • lime wedges for garnish

                      Instructions

                      1. Soak the noodles in warm water for 15-20 minutes until flexible but not too soft. Drain noodles.
                      2. In another bowl, mix the fish sauce, palm sugar, lime juice and tamarind paste. Set aside.
                      3. Heat a wok until hot and add 1/2 tablespoon of canola oil around the edges. Add the egg, and tilt the wok so the egg is spread thinly and evenly. Cook until set, about 1 min. Remove egg to cutting board and julienne.
                      4. Heat the wok and add 1 tablespoon of garlic olive oil. Add the homemade Thai Red Curry Paste, mashing the ingredients into the oil for a few seconds. Add 1/2 tablespoon of canola oil and the shrimp. Stir-fry until just cooked. Turn off heat and transfer shrimp to a bowl.
                      5. Heat the wok again and add 1 tablespoon of Canola oil. Stir-fry chicken until cooked and transfer to the shrimp bowl.
                      6. Heat the wok again and add 1 tablespoon garlic olive oil. Stir-fry the cabbage and carrots until tender. Add the noodles and scallions; toss and cook for about 2-3 minutes. Add half the fish sauce-lime juice mixture, water and asafetida. Cook until most of the liquid evaporates (moist but not soupy). Add the chicken and shrimp back and add the rest of the fish sauce-lime juice mixture.
                      7. Fold in the noodles. Taste and adjust to your preference. Sprinkled crushed peanuts and garnish with parsley.