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Pan Seared Sea Scallops with Vinaigrette

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Low FODMAP Pan Seared Sea Scallops with Vinaigrette is a simple yet, well put together dish that is good for a Tuesday night dinner or entertaining. Modify the vinaigrette according to taste.

Cooking Low FODMAP Pan Seared Sea Scallops with Vinaigrette

Pan searing is a technique in which the protein is cooked in a pan over high heat, until a caramelized crust forms. Due to the speedy nature of the process, be sure not to overcook the scallops, as they will become tough and chewy. The best searing pan is one made of stainless steel or a cast iron pan.

Here are additional tips for cooking scallops. First, remove the tough side muscles which secure the scallops to the shells. Gently pat the scallops dry with paper towels. Make sure the oil in the pan is hot enough that it sizzles on contact with the scallops. Separate the scallops on the pan about an inch apart and do not layer. Cook the scallops on both sides, until they are seared golden brown and no longer translucent on the sides.

Use a true garlic infused oil (without garlic pieces or powder in it) like Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

Pan Seared Sea Scallops

with Vinaigrette

Created by on April 3, 2016

FODMAP Pan Seared Sea Scallops with Vinaigrette

    Ingredients

    • 1 pound small potatoes (like fingerling)
    • 2 tablespoons garlic infused olive oil
    • 2 tablespoons sunflower or safflower oil
    • 2 tomatoes, julienned
    • 1 package spinach
    • 1 pound large sea scallops, cleaned
    • 1 bunch chives, chopped

    Vinaigrette

    • 1/4 cup white wine vinaigrette
    • 1 teaspoon mustard
    • 1/2 cup walnut oil

    Instructions

    1. Boil the potatoes until done and cut in half. Roast in a pan with a tablespoon of garlic infused olive oil.
    2. Toss in tomatoes and spinach and cook for two minutes. Set aside.
    3. In a large saute pan, heat one tablespoon of garlic olive oil and two tablespoons of canola oil.
    4. Cook scallops over high heat until both sides are golden brown.
    5. On a serving plate, spoon the mixed vegetables on the center. Lay a serving of scallops on top.
    6. Drizzle with the vinaigrette and serve.

    Vinaigrette

    1. Mix the vinegar with the mustard. Whisk in 1/2 cup canola or walnut oil.

     

    Tom Yum Soup

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    Low FODMAP Tom Yum Soup (also known as Tom Yam), is a take on Thailand’s famous hot and sour soup. In this version, high-FODMAP ingredients like mushrooms, onion, and garlic have been removed or substituted. It is widely served with shrimp but you can also add chicken to the soup.

    This recipe involves making your own modified hot chili sauce, which usually contains garlic and shallots.

    Tom Yum is also popular in countries like Malaysia, Indonesia, Brunei, Cambodia and Singapore.

    My favorite FODMAP friendly garlic oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

    Tom Yum Soup

    Created by on March 28, 2016

    Low FODMAP Tom Yum Soup    

      Ingredients

      Soup

      • 1 cup clam juice
      • 2 stalks lemongrass
      • 2 quarts water
      • 1 pound peeled shrimp, de-veined; keep shells
      • 2 tablespoons home made Tom Yum Sauce
      • 6 lime leaves, finely julienned
      • 4 ounces fish sauce
      • 3 Thai bird's eye chilies, stemmed, thinly sliced (wear gloves)
      • 1 tablespoon palm sugar or maple syrup
      • 4 ounces juice from lemon

      Tom Yum Sauce (Chilies in Oil)

      • 3 tablespoons garlic infused olive oil
      • 1 bunch scallion, green part only
      • 4 dried red chilies, seeded
      • 1 tablespoon dried shrimp
      • 1 tablespoon fish sauce
      • 1 tablespoon sugar

      Instructions

      1. Cut off the bottom three inches of lemongrass, trim and slice into 1/4 inch diagonal pieces. With the side of your knife, smash the lemongrass to release the flavors.
      2. In a medium pot, add clam juice, water and the shrimp shells and simmer for 15 minutes. Let it cool for a few minutes than strain. Throw out the shrimp shells but save the lemongrass. Pour stock back to pot.
      3. Make the Tom Yum Sauce: In a pan, saute the scallions with the oil for two minutes. Add chilies until they darken but do not burn. Remove the mixture into a bowl; add dried shrimp and grind or pound everything together with a pestle or back of spoon. Return mixture back into pan; add fish sauce and palm sugar. Stir gently and heat for about 3-4 minutes.
      4. Add the Tom Yum Sauce, lime leaves, lemongrass, fish, sauce, chiles and sugar into the stock. Bring soup to boil then reduce heat to simmer for two minutes. Add the shrimp; cover pot and turn off heat, letting the shrimp cook for 2-3 minutes (if you are adding chicken pieces, let the meat cook fully before adding the shrimp).
      5. Uncover and add the lemon juice. Ladle soup into bowls and serve.

      Thai Red Curry Paste

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      Use this Low FODMAP Thai Red Curry Paste in the Pad Thai recipe, or other recipes which call for Thai Red Curry Paste. For you lucky visitors from the U.K., there are specialty stores which sell low FODMAP Red Thai Curry Paste so you can skip this step.

      Everyone has their own version of the paste (as well as Pad Thai), so modify to your taste. If using fresh lemongrass stalk, chop into fine pieces and pound with pestle in mortar. Option to use 3 Kaffir leaves instead of or in addition to, depending on how citrusy you like it.

      Vegetarians can use soy sauce or Golden Mountain Seasoning Sauce, 20 Ounce in place of fish sauce.

      Thai Red Curry Paste

      Created by on March 31, 2016

      Low FODMAP Thai Red Curry Paste

        Ingredients

        • 1 tablespoon dried, minced red chile or Korean Chili Powder
        • 1 teaspoon minced ginger
        • 1 tablespoon minced scallion, green part only
        • 1/2 teaspoon asafetida
        • 1/4 teaspoon lemongrass powder or 1 tablespoon fresh (chopped)
        • 1 teaspoon garlic infused olive oil
        • 1 tablespoon juice from lime
        • 1 tablespoon fish sauce (vegetarians can use soy sauce or Golden Mountain Sauce)
        • 1 tablespoon water

        Instructions

        1. Mix the minced chile, asafetida, ginger, scallion, lime juice and lemongrass powder thoroughly.
        2. Add garlic infused olive oil and water.
        3. Stir into a thick paste.
        4. If using fresh lemongrass stalk, chop into fine pieces and pound with pestle in mortar. Option to use 3 Kaffir leaves instead.

        Chocolate Peanut Butter Quinoa Pudding

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        Get your pudding fix with the Low FODMAP Chocolate Peanut Butter Quinoa Pudding, a healthier alternative packed with protein. 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). Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

        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.

        Chocolate Peanut Butter

        Quinoa Pudding

        Created by on April 10, 2016

        Low FODMAP Chocolate Peanut Butter Quinoa Pudding

          Ingredients

          • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
          • 1 tablespoon unsweetened cocoa powder
          • 2 teaspoons 100% pure maple syrup (optional, as it may already be sweet enough)
          • 1 tablespoon 100% all natural creamy peanut butter
          • pinch of salt
          • 1/4 cup water
          • 1 cup cooked quinoa
          • 1 tablespoon dark chocolate shavings

          Instructions

          1. Save 1/4 cup coconut milk and set aside.
          2. In a medium saucepan, combine rest of coconut milk, water, cocoa powder, peanut butter, maple syrup, salt and bring to simmer.
          3. Add the cooked quinoa and gently cook 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. Top with dark chocolate shavings before serving.

          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.

                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.