FODMAP FREE for FOODIES

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Seafood

Seafood Scallion Pancakes

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These Low FODMAP Seafood Scallion Pancakes are an adaptation of the widely popular Korean Haemul (seafood) Pajeon (scallion pancake). While the traditional Haemul Pajeon is often made with wheat flour or pancake batter with garlic, this is a healthier, gluten-free and low FODMAP version.

Making Low FODMAP Seafood Scallion Pancakes

The recipe does call for four different types of flours: quinoa, brown rice, sweet white rice and tapioca. The reason for this is that gluten free flours need a blend, to attain the proper taste, weight, texture, density and texture. Unfortunately, at least in the U.S., store-bought All Purpose Gluten Free Flour is not FODMAP free because they use bean flours from chickpeas, soy, pinto, fava and others.

I first experimented with predominantly quinoa flour but the flavors of the seafood and vegetables alone couldn’t counter the distinct bitter aftertaste of quinoa flour. The brown rice and white rice flour adds weight and structure to the high protein quinoa flour. Tapioca flour helps “stick” the ingredients, making flipping pancakes much easier (no more ruined pancakes that fall apart mid-air during the flip)! In addition, the Tapioca adds a unique, airy, chewy and crispy texture.

If you do have to go purchase all four of these flours, you’ll probably use at least two of them for other low FODMAP cooking, like the Banana Blueberry Kale Muffins and the Carrot Zucchini Banana Muffins…or better yet, you’ll end up making the Low FODMAP Seafood Scallion Pancakes more than once!

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.

Seafood Scallion

Pancakes

Created by on June 12, 2016

Low FODMAP Seafood Scallion Pancakes

    Ingredients

    Pancakes

    • 1/2 cup quinoa flour
    • 1/2 cup brown rice flour
    • 3/4 cup sweet rice flour (sticky rice)
    • 1/4 cup tapioca flour
    • 1 teaspoon baking powder
    • 1 teaspoon salt
    • 2 eggs, beaten
    • 1 1/4 cups cold water
    • 1 1/2 cups calamari, chopped
    • 1/2 cup shrimp, skinned, deveined, chopped
    • 1 bunch scallions, green part only, chopped into 1-2 inch strips
    • 1 teaspoon ginger, grated
    • 1 red chili pepper, seeded, sliced (optional)
    • 1 green chili pepper, seeded, sliced (optional)
    • black pepper to taste
    • garlic infused oil for cooking pancakes

    Dipping Sauce

    • 1/4 cup low sodium soy sauce
    • 2 teaspoons rice wine vinegar
    • 1 teaspoon 100% maple syrup
    • 1/2 teaspoon Korean Red Chili Pepper (Gochugaru) -- optional
    • 1/2 teaspoon toasted sesame seeds -- optional

    Instructions

    Pancakes

    1. Combine all flours with baking powder and salt.
    2. Add beaten egg and cold water. Mix evenly.
    3. Mix in seafood, scallions, chili peppers and ginger. Sprinkle some black pepper.
    4. Heat up a nonstick griddle pan. Pour a little garlic infused oil (1 tablespoon should be plenty).
    5. When the oil is hot, spoon the batter onto the pan. Create the pancake size of your choosing. For instance, you can make several 3-4 inch pancakes or one pancake the size of the griddle pan.
    6. Make sure to spread out the seafood and vegetables so the pancake is evenly flattened.
    7. Once the edges of the pancakes are brown and the batter has begun to set (or you see tiny bubbles), flip over the pancake. This should be very easily manageable (otherwise, you're flipping too soon) -- use two spatulas if that's easier.
    8. Press down on the pancakes with the spatula to ensure the seafood is evenly distributed and flattened out. Depending on the size of the pancakes, cook for about 3 minutes on each side, until golden brown and the center is set and not too gooey (if the edges are burning and the center is gooey, the heat is too high).
    9. Hint: try to create some crispy spots on the pancake without burning.
    10. Stack pancakes onto plate as they're done and serve with dipping sauce.

    Dipping Sauce

    1. Combine soy sauce, vinegar, sesame oil and maple syrup. Add in optional Korean Chili Powder (Gochugaru) and toasted sesame seeds.

    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.

       

      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.

        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.

          Thai Summer Rolls

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          Low FODMAP Thai Summer Rolls are easy and fun to make, and go well with the Peanut Dressing from the Peanut Dressing or Dipping Sauce in the Sauces & Others section. You can substitute the shrimp with crab or lobster meat. You may flub rolling the first few but you’ll get the hang half-way through!

          Firm tofu has been classified as low FODMAP by Monash University; not silken tofu though, which isn’t good for wrapping into summer rolls anyway!

          Unlike spring rolls, summer rolls aren’t fried and are healthy and low in fat. Rice papers are gluten free and available at Asian stores.

          Vegetarians can skip the shrimp.

          Thai Summer Rolls

          Created by on April 5, 2016

          Low FODMAP Thai Summer Rolls

            Ingredients

            • 1 pound large shrimp, peeled, deveined and cooked
            • 1 package rice paper wrappers, medium size
            • 2 heads of Boston lettuce, cleaned, dried and ribs removed
            • 1 bunch cilantro, rinsed and dried
            • 1 bunch mint, rinsed and dried
            • 1 bunch Thai basil leaves, rinsed and dried
            • 1/4 cup chopped, roasted peanuts
            • 3/4 cup plain firm tofu, cut into strips, same length as shrimp
            • 1 small carrot, cut into strips, same length as shrimp

            Instructions

            1. Slice the shrimp lengthwise in half.
            2. Soak a few wrappers at a time in warm water until flexible.
            3. Fill the wrapper with shrimp, lettuce, cucumber, tofu, cilantro, carrot, mint and Thai basil.
            4. Sprinkle with peanuts. Roll tightly and fold like a burrito.
            5. Slice in half or thirds.
            6. Serve with Thai Peanut Dressing.

            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.

                  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.