FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Main Dishes

Salmon Soy Ginger Glaze

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I just served this Low FODMAP Salmon Soy Ginger Glaze to my guests tonight and they asked how I was able to tolerate such a flavorful dish! It is very straightforward to make and comes with a nice presentation — served on top of steamed spinach and Japanese Soba noodles (make sure it’s 100% buckwheat).

I think it’s pretty fun to play around with the color scheme of orange/pink, green, brown and grey (soba). You can also serve the salmon on a bed of red or black quinoa and substitute the spinach with bok choy.

Tip: dishes often look fancier when you stack the food items (as opposed to side by side). Also, serving food on extra large plates can give it a more upscale flair.

Looks pretty chichi for such an breezy one, don’t you think?

Be sure to use a true Garlic Infused Olive Oil without any garlic pieces or powder in them.

Salmon with

Soy Ginger Glaze

Created by on April 23, 2016

Low FODMAP Salmon Soy Ginger Glaze

    Ingredients

    • 5 tablespoons low-sodium soy sauce
    • 3 tablespoons rice wine (or sake wine)
    • 2 tablespoons maple syrup
    • 1 teaspoon asafetida
    • 3 tablespoons chopped scallions, green part only
    • 2 teaspoons grated fresh ginger
    • 2 tablespoons garlic infused olive oil
    • 1/4 teaspoon red pepper flakes or paprika
    • 4 salmon fillets (6oz.)
    • 1 pound spinach
    • 4 ounces Soba noodles (100% buckwheat)

    Instructions

    1. Mix the soy sauce, rice wine, maple syrup, asafetida, scallions, ginger, garlic oil and red pepper flakes.
    2. Pour 1/2 the mixture onto the fish fillets. Place everything into large Ziploc bag and place on a deep dish. Marinate in the fridge for 20 minutes or up to 4 hours. Make sure the salmon is evenly marinating on both sides; if not, turn over bag at the half-way point.
    3. Preheat oven to 350 F degrees.
    4. Pour the rest of the mixture into a saucepan and bring to boil. Lower heat and cook for another 3-4 minutes. Turn off heat and set aside.
    5. Place the salmon fillets on a pan and bake in oven for about 15-18 minutes.
    6. Cook the soba noodles in water according to directions (usually 8-10 minutes); drain. Place equal portions of noodles on center of 4 serving plates.
    7. Steam the spinach and squeeze out excess water; pat dry and place equal portions on top of noodles.
    8. Remove salmon from the oven and place each on the bed of spinach and noodles. Spoon glaze over the fish and serve.

    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.

      Herb Roasted Striped Bass

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      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.

        Miso Seared Scallops

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        Low FODMAP Miso Seared Scallops can be served as an appetizer or main dish. The plate is the baby sister to the Miso Black Cod but quicker to prepare and do not need to be marinaded overnight.

        Miso is soy-based, and we know soy is a no-no on the FODMAP list. 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.

        Serve on a horizontal plate or scallop shell, or on a bed of greens. Garnish with parsley or chives if desired.

        Miso Seared Scallops

        Created by on March 27, 2016

        Low FODMAP Miso Seared Scallops

          Ingredients

          • 1 pound dry sea scallops or diver scallops (about 14)
          • 1/2 cup sake
          • 3 tablespoons white miso paste
          • 3 tablespoons maple syrup
          • 3 teaspoons olive oil

          Instructions

          1. Place the miso, sake, white miso paste and maple syrup in a large Ziploc bag.
          2. Clean the the scallops and cut out the white, tough muscle on the edges. Pat dry.
          3. Put scallops in the Ziploc bag. Make sure all scallops are sitting well in the sauce.
          4. Place the Ziploc bag in a bowl and refrigerate. Let it marinade for about 2 hours.
          5. Wipe excess marinade from scallops.
          6. Pour olive oil in a pan. Once the oil is hot, place scallops on the pan and cook each side for 1.5- 2 minutes until the edges are brown.
          7. Heat some of the marinade until the sake is evaporates into about half.
          8. Plate the scallops. Spoon a few drops over the scallops (taste first to make sure it's not too salty) and serve.

          Red Snapper En Papillote

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          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

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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.

              Cioppino

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              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

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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.

                  Pan Roasted Chicken with Spiced Maple

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                  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.

                    Pad Thai

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                    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.