FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Main Dishes

Korean Spicy Chicken Stew

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Low FODMAP Korean Spicy Chicken Stew, known as “Dakdoritang,” is a healthy and hearty comfort food that’s perfect for a cold winter’s night. Unlike the traditional version, it is free of high FODMAP garlic and onions but still packs the punch and hits the spot.

Many IBS sufferers who follow the FODMAP diet realize that they are intolerant of the garlic and onions which are often found in the spicy dishes, not the spices themselves. If you enjoy spicy dishes, this is worth trying. The braised chicken and vegetables are tender and satisfying and the flavors are richly textured.

The stew is cooked in a large heavy pot with a lid. You have the option to use a slow cooker, in which case, be sure to reduce the water by half.

Making Low FODMAP Korean Spicy Chicken Stew

You can opt for any chicken parts you like in the stew – I prefer chicken thighs and drumsticks. 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.

Korean Spicy Chicken Stew

Created by on July 3, 2016

Low FODMAP Korean Spicy Chicken Soup

    Ingredients

    • 3 pounds chicken pieces with bones (thighs, drumsticks etc.), trimmed of fat
    • 2 tablespoons garlic infused oil
    • 3 tablespoons Gochukaru (Korean chili flakes)
    • 1/4 cup low sodium soy sauce
    • 3 tablespoons rice wine or sake
    • 2 teaspoons asafetida
    • 2 tablespoons 100% maple syrup
    • 2 cups water
    • 2 medium sized potatoes, cut into large cubes
    • 2 medium sized carrots, cut into large cubes
    • 2 teaspoons minced ginger
    • 3 bunch scallions, green part only
    • 1 teaspoon sesame oil

    Instructions

    1. In a large heavy pot with lid, heat oil. Add the chicken pieces and cook for about 2-3 minutes on each side until slightly browned.
    2. Add water, Gochukaru, soy sauce, asafetida, rice wine and maple syrup and bring to boil.
    3. Reduce heat to medium and cook for about 20 minutes.
    4. Add potatoes, ginger, scallions and carrots. Cover pot and cook until the potatoes are tender, about 15-18 minutes.
    5. Remove cover and add sesame oil. Let it simmer for another 10 minutes until the liquid thickens.
    6. Serve with side of brown rice or quinoa.
    7. Note: If using crockpot, reduce water by half.

    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.

      Korean Spicy Cod Stew

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      Korean cuisine is known for its spicy, low-fat, heart-friendly dishes with numerous health benefits. Unfortunately for FODMAPers, it is also infamous for its high garlic content. My favorite Korean dish is Daegu Maeuntang, a spicy stew made with cod, tofu, vegetables and other seafoods.  It is a low-calorie, high protein and hearty soup that’s eaten as a main course and frankly, the best cure for colds and hangovers. After two years of craving this comfort food, I came up with a Low FODMAP Korean Spicy Cod Stew, which, even without the key ingredients like garlic and Gochuchang (a chili paste usually made with fermented soy beans and corn syrup), totally hit the spot! This is definitely on the spicy side so modify as necessary or skip altogether if you are sensitive to spicy foods. Otherwise, put your hair in a ponytail, don a tank top and have a tissue ready (for wiping sweat and blowing your nose) and dig in!

      Making Low FODMAP Korean Spicy Cod Stew

      The authentic version calls for cooking up the broth with the cod fish head. Since I wanted to use frozen cod fillets instead, we can call this the lazy-fied method. The recipe calls for an 8 oz. bottle of clam juice to enhance the flavor. But if you happen to have the whole cod fish, even better; use the fish head and skip the clam juice.

      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.

      You can modify the spiciness by increasing or decreasing the Gochugaru by a tablespoon. I love using fresh sliced red chili pepper in addition to the Gochugaru but you can skip this part. If you also have access to a chili paste without garlic or high fructose corn syrup, replace one tablespoon of Gochugaru with it. If you were already overzealous with the chili and find the finished product chokingly spicy, add another cup of water to lessen the heat. Remember though, the Korean/Chinese radish or Daikon, parsley, spinach and zucchini contain a lot of water and will dilute the spiciness significantly.

      Finally, be sure to use firm or extra firm tofu. Silken tofu is considered high FODMAP.

      Korean Spicy Cod Stew

      Created by on May 16, 2016

      Low FODMAP Korean Spicy Cod Stew

        Ingredients

        • 1 pound cod fish fillet
        • 6 clams, cleaned well
        • 4 shrimp, peeled and deveined
        • 8 fluid ounces clam juice
        • 10 ounces Korean or Chinese white radish or Daikon, peeled and cut into 1x1x1/2 inch pieces
        • 1 tablespoon garlic infused olive oil
        • 1 red chili pepper, cut diagonally
        • 1 bunch scallions, green part only, cut into strips
        • 2 tablespoons Korean red chili pepper powder (Gochugaru)
        • 1 teaspoon asafetida
        • 1 tablespoon soy sauce
        • 1 tablespoon 100% pure maple syrup
        • 2 teaspoons fresh ginger, finely chopped
        • 1/2 block firm tofu, cut into larger cubes
        • 1/4 cup Italian parsley
        • 1 cup spinach
        • 1/2 zucchini, halved and sliced
        • salt and black pepper to taste

        Instructions

        1. Cut the cod into several pieces.
        2. Bring 4 cups water, clam juice and ginger to a boil. Add clams and cook until the shells open. Remove clams and set aside.
        3. Add radish, zucchini, Gochugaru (reduce amount if too spicy), sliced chilies (optional), soy sauce, garlic oil, scallion, maple syrup and asafetida and continue to cook over medium heat for 5-6 minutes.
        4. Add the cod meat and shrimp into the pot.
        5. Simmer until cod and shrimp are cooked tender, about 3-4 minutes.
        6. Add tofu, spinach and cook gently for 2-3 minutes more, without stirring.
        7. Add the clams back in with the parsley. Turn off heat and salt to taste.
        8. Serve with brown rice or quinoa.

         

        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.

          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.