FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Main Dishes

Steamed Cod with Ginger and Scallions

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Low FODMAP Steamed Cod with Ginger and Scallions is low in calories and cholesterol and packed with protein. I’ve always considered cod one of the most perfect foods. Cod promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids. It is also high in vitamin B12 and Vitamin B6.

Cooking Low FODMAP Steamed Cod with Ginger and Scallions

Cod is versatile to cook with because it is highly adaptable to most seasoning. Even some folks who don’t like seafood seem to find cod palatable.

Fresh cod should be readily available at the seafood section, but frozen cod works well too. I like the individually wrapped frozen cods available from Costco, as the excellent flash freezing technique has retained much of the flavor and juiciness.

Cod adapts well to any type of cooking, but steaming it in the ginger sauce is one of the easiest and healthiest methods. Just be sure not to overcook the fish. The dish pairs nicely with the Baby Bok Choy with  Oyster Sauce or the Korean Cucumber Salad. You can also make a nice “bowl meal” by placing the cod with multiple vegetable side dishes on top of a bowl of quinoa.

Steamed Cod

with Ginger and Scallions

Created by on March 21, 2016

Low FODMAP Steamed Cod with Ginger and Scallions

  • Prep Time:10m
  • Cook Time:25m
  • Total Time:35m

Ingredients

  • 4 skinless cod fillets, (6 to 8 ounces each)
  • 3 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 medium sized fresh ginger (3"x1'), peeled and julienned
  • sea salt and ground pepper
  • 6 scallions, green parts only
  • 1/2 red chili pepper, sliced (optional for garnish)

Instructions

  1. Combine vinegar, soy sauce and ginger in a large skillet and heat.
  2. Season the cod fillets lightly with a bit of salt and pepper.
  3. Place the fish in the skillet and cook with the ginger mixture. Bring it to a boil, then lower heat and let it simmer.
  4. Cover skillet and cook for another 6-7 minutes, until the fish turn opaque.
  5. Cut scallions into 2-3 inch lengths. Add scallions and cook for another 2 minutes.
  6. Garnish as desired. Serve with side dish or vegetables like Bok Choy.

Turkey Chili with Okra

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Chili was my staple comfort food before the FODMAP curse struck me, so I’ve come up with Low FODMAP Turkey Chili with Okra. Since we can’t use beans, I wanted to replace them with something you could sink your teeth in. After numerous experiments, I was delighted with the texture of chewing into the okra bits as well as the consistency it added to the base (Monash University’s recommended guideline is up to 6 okras per serving). If you can’t stand okra, you could skip it but I urge you to give it a go! You can also substitute the turkey with ground beef or lamb.

This is another dish on the spicier side. 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. Feel free to modify the chili powder and paprika to lessen the heat.

Here are my favorite brand of key ingredients:

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)

Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle)

Rani Asafetida (Hing) Ground 3.75 oz.

Turkey Chili with Okra

Created by on March 27, 2016

Low FODMAP Turkey Chili with Okra

  • Prep Time:8m
  • Cook Time:50m
  • Total Time:1h

Ingredients

  • 1 bunch of scallions (green part only)
  • 1 bunch chives
  • 1/2 jalapeño, seeds removed and chopped
  • 2 pounds ground turkey
  • 1 cinnamon stick
  • 1 bay leaf
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1/2 teaspoon clove
  • 1 teaspoon black pepper
  • 1 teaspoon sea salt
  • 1 tablespoon Korean chili powder
  • 1 box of frozen okra, sliced
  • 1 can Muir Glen Organic Crushed Tomatoes with Basil (28 Oz)
  • 2 cups water
  • 3 medium sized zucchini
  • 2 bell pepper
  • 3 tablespoons garlic infused olive oil

Instructions

  1. Saute scallions, jalepeno and chives in the olive oil in a large stock pot
  2. Add ground turkey, add salt and black pepper. Cook until it loses its red (do not brown).
  3. Add cumin, oregano, paprika, oregano, clove and Korean Chili Powder.
  4. Add crushed tomatoes and water.
  5. Add bay leaf and cinnamon stick. Lower heat and partially cover pot. Cook for 45-60 minutes (60 min is better :-p)
  6. Slice zucchini (semi circles are good, 1/4 if large) and bell peppers to similar size. Add to pot and cook until zucchini is tender (about 20-25 minutes).
  7. Add frozen okra and cook for 8-10 minutes.
  8. Close cover and turn off stove.