FODMAP FREE for FOODIES

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Carrot Ginger Dressing Salad

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The Low FODMAP Carrot Ginger Dressing Salad is a terrific alternative to the classic Japanese restaurant-style salad which is generally loaded high FODMAP onions, garlic, honey or corn syrup. I love this dressing because it’s so creamy, tangy, zesty, sweet and flavorful but very healthy!

The dressing is great on lettuce, kale, spinach, cabbage or any low FODMAP salad but be sure to skip the edamame! You can also use the salad base from the Thai Salad with Peanut Dressing. Or, drizzle on steamed vegetables like spinach or Bok Choy. In addition, it can work well as a bright, colorful sauce for grilled chicken or fish.

Carrot Ginger Dressing

Salad

Created by on April 13, 2016

Low FODMAP Carrot Ginger Dressing Salad

    Ingredients

    Dressing

    • 1/2 pound carrots (3 medium), coarsely chopped
    • 1/4 cup chopped peeled fresh ginger
    • 1/4 cup chopped scallions, green part only
    • 1/4 cup rice vinegar
    • 1 tablespoon soy sauce
    • 1 tablespoon Asian sesame oil
    • 1/8 teaspoon salt
    • 1/2 cup olive oil
    • 1/4 cup water

    Salad Base

    • 1 bag of low-FODMAP mixed greens (lettuce, cabbage, carrots etc.)
    • 1 tomato
    • 8 radish
    • 1/2 Japanese or English cucumber, sliced

    Instructions

    1. Place carrots in a blender until finely ground (Pulse setting).
    2. Add chopped ginger, chopped scallions, rice vinegar, soy sauce, sesame oil, and salt and pulse until ginger and shallots are minced.
    3. Turn off blender and pour in oil and 1/4 cup water. Blend until smooth for about 2-3 minutes. Add more water if the mixture is too thick.
    4. Serve over lettuce, sliced radish, cucumbers and tomatoes and other low FODMAP mixed green of choice.

    Coconut Chia Pudding

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    This low FODMAP Coconut Chia Pudding is a cinch to make. To make the process even easier, you can throw everything in a jar and shake briskly before refrigerating. I like to use unsweetened Thai Kitchen coconut milk, which I find sweet enough, even without the maple syrup.

    Chia seeds are packed with Omega-3 and antioxidants, while 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 also known to lower cholesterol and help boost your immune system.

    Make sure to refrigerate the pudding to give the chia seeds enough time to set.

    Coconut Chia Pudding

    Created by on April 17, 2016

    Low FODMAP Coconut Chia Pudding

      Ingredients

      • 1 can 14 oz. coconut milk (like Thai Kitchen)
      • 1/3 cup chia seeds (any color but black is fun)
      • 1/2 teaspoon vanilla
      • 1 pinch of salt
      • 1/16 teaspoon cinnamon (a dash; this is optional)
      • 2 teaspoons 100% pure maple syrup (optional)
      • 1/2 cup blueberries

      Instructions

      1. Whisk together coconut milk, vanilla, salt, cinnamon (optional) in a mixing bowl.
      2. If desired, sweeten with a little maple syrup.
      3. Add chia seeds. Pour the pudding into glass pudding cups or a jar.
      4. Let the chia seeds soak for at least an hour or overnight in the fridge.
      5. Top with blueberries and enjoy!

      Matcha Green Tea Quinoa Pudding

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      If you miss Green Tea Ice Cream at Japanese restaurants, here’s Low FODMAP Matcha Green Tea Quinoa Pudding, and much healthier alternative!

      There are three 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. Finally, use a fresh matcha powder (not dull from staleness or too strong), as that will determine the resulting green hue.

      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.

      You can substitute the raspberries with sliced strawberries banana or any low FODMAP fruit.

      Matcha (Green Tea)

      Quinoa Pudding

      Created by on April 10, 2016

      Low FODMAP Matcha Green Tea Quinoa Pudding

        Ingredients

        • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen), shake well
        • 1 teaspoon vanilla
        • 2 teaspoons 100% pure maple syrup (optional, as it may be sweet enough)
        • 1 pinch of salt
        • 1/4 cup water
        • 1 teaspoon matcha green tea powder (can adjust according to strength of the tea)
        • 1 cup cooked quinoa
        • a few raspberries

        Instructions

        1. Save 1/4 cup of the coconut milk and set aside.
        2. In a medium saucepan, combine the rest of the coconut milk, water, vanilla, maple syrup (optional), salt and bring to simmer.
        3. Add the cooked quinoa and gently simmer at the lowest heat for about 20-25 minutes, stirring frequently until the mixture is creamy and most of the liquid has evaporated.
        4. Remove from heat and let cool for at least 20 minutes.
        5. Stir in the matcha powder and saved coconut milk evenly. Refrigerate for at least an hour.
        6. Top with raspberries and serve. Sweeten further with maple syrup if desired.

        Banana Blueberry Kale Muffins

        By 6 Comments

        These yummy Low FODMAP Banana Blueberry Kale Muffins are gluten-free, low in sugar, high in protein and antioxidants…and quite healthy! I tweaked around a bit until they came out moist and light; be sure not to beat the mixture too much. The lactose free yogurt adds to the fluffiness but strict vegetarians can replace it with rice milk.

        Ovens vary so make sure to bake until a toothpick comes out clean (when you stick it in the center).

        They taste best when warm, and because of the fresh ingredients and yogurt, should be frozen after a day or two. The best way to defrost while maintaining the moisture is to put in a Tupperware with an air tight lid. In fact, I think it tastes even moister like this!

        Banana Blueberry

        Kale Muffins

        Created by on April 9, 2016

        Low FODMAP Banana Blueberry Kale Muffins

          Ingredients

          • 2 large ripe bananas, mashed
          • 3 tablespoons 100% pure maple syrup
          • 1 teaspoon lemon juice
          • 2 large eggs, lightly beaten
          • 6 tablespoons walnut oil
          • 1 teaspoon vanilla
          • 5 tablespoons of lactose free vanilla yogurt
          • 3/4 cup quinoa flour
          • 1/2 cup brown rice flour
          • 1/4 cup buckwheat flour
          • 1 teaspoon baking soda
          • 2 teaspoons baking powder
          • 1 pinch of salt
          • 3/4 cup chopped kale
          • 1 cup frozen blueberries

          Instructions

          1. Preheat oven to 350F degrees.
          2. Insert liners in regular size 12 muffin tray.
          3. In a large mixing bowl, combine bananas, maple syrup, lemon juice and vanilla until smooth.
          4. Add walnut oil, eggs and yogurt and mix evenly.
          5. Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
          6. Mix in kale and blueberries, being careful not to crush the berries (keep the berries frozen but not so that they are bunched together)
          7. Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly. Make sure the blueberries are fairly distributed!
          8. Bake for about 28-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
          9. Remove from oven and let it cool for at least 10 minutes before eating.
          10. Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.

          Coconut Quinoa Pudding

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          Low FODMAP Coconut Quinoa Pudding is a nice easy and healthy snack, packed with protein. 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.

          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 and rich). I like Thai Kitchen Unsweetened Coconut Milk. Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

          You can use any type of quinoa — white, red or black. You can top with sliced bananas or blueberries instead.

          Coconut Quinoa Pudding

          Created by on April 10, 2016

          Low FODMAP Coconut Quinoa Pudding

            Ingredients

            • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
            • 1/4 cup water
            • 1 teaspoon vanilla
            • 1 pinch of salt
            • 1/16 teaspoon cinnamon (a dash)
            • 1 cup cooked quinoa (any kind: black, white, red)
            • a few sliced strawberries for topping
            • 2 teaspoons maple syrup (optional)

            Instructions

            1. Set aside 1/4 cup of coconut milk.
            2. In a medium saucepan, combine the rest of coconut milk, water, maple syrup, vanilla, salt, cinnamon and bring to simmer.
            3. Add the cooked quinoa and simmer 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. Sweeten further with a little maple syrup if desired. Top with sliced strawberries and serve.

            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.

              Thai Salad with Peanut Dressing

              By 1 Comment

              Low FODMAP Thai Salad with Peanut Dressing is a modified signature starter of the Thai restaurant favorite. Be sure to use common cabbage and not savoy cabbage. Iceberg lettuce can be replaced with butter lettuce. If you can tolerate kale (while low FODMAP, some people have a difficult time digesting kale due to the high fiber content), it is a really refreshing twist to the classic salad.

              Feel free to sprinkle the salad with crushed peanuts.

              The peanut dressing can also be used as dips for the Thai Summer Rolls in the Appetizers & Soups section or steamed vegetables.

              Use a true Garlic Infused Olive Oil without garlic bits or powder in them. 

              Thai Salad

              with Peanut Dressing

              Created by on April 4, 2016

              Low FODMAP Thai Salad with Peanut Dressing

                Ingredients

                Peanut Dressing

                • 2 tablespoons rice vinegar
                • 1/4 cup creamy peanut butter
                • 3 tablespoons garlic infused olive oil
                • 2 tablespoons juice from lime
                • 4 tablespoons maple syrup
                • 1 tablespoon soy sauce
                • 1 teaspoon salt
                • 1/4 teaspoon crushed red pepper flakes
                • 1 inch piece fresh ginger, peeled and roughly chopped
                • 2 tablespoons chopped cilantro (optional)

                Salad

                • 4 cups common cabbage or iceburg lettuce
                • 1 bell pepper, seeded, cut into 1 inch strips
                • 1 cup shredded carrots
                • 1 cucumber, sliced
                • 2 tablespoons scallions, green part only, chopped finely
                • 12 grape tomatoes, halved
                • 12 green beans, cut to 1 inch pieces
                • 2 tablespoons chopped cilantro (optional)

                Instructions

                Peanut Dressing

                1. Combine all of the ingredients minus the cilantro in a blender until smooth.
                2. Chop the cilantro finely and mix in.
                3. Refrigerate until ready for use. Serve at room temperature.

                Salad

                1. Combine all of the vegetables and toss. Plate and serve with dressing.

                Lemon Garlic Olive Oil (Dressing)

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                Low FODMAP Lemon Garlic Olive Oil or Dressing can be used as a sauce for the Red Snapper En Papillote in the Seafood section. However, it is a versatile heart-friendly dressing which can be used for other fish and grilled chicken. You can also use it to add some zest to steamed spinach, broccoli or other low FODMAP vegetables.

                Another idea is to toss the Lemon Garlic Oil with some quinoa spaghetti. Sprinkle some Parmesan cheese and fresh parsley and voila, a quick weeknight dinner!

                Be sure to use a true Garlic Infused Olive Oil, and not one with garlic powder or pieces in it.

                Lemon Garlic Oil

                (Dressing)

                Created by on March 30, 2016

                FODMAP Lemon Garlic Olive Oil

                  Ingredients

                  • 3 tablespoons chives, mined
                  • 1/2 cup dry white wine
                  • 1/2 freshly squeezed lemon
                  • 1/2 cup garlic infused olive oil
                  • 1 tablespoon grated lemon zest
                  • Salt and ground pepper, to taste

                  Instructions

                  1. In a small saucepan, combine the chives, wine and lemon juice. Bring to a boil and reduce to about 1/3 of the original volume.
                  2. Stir in lemon zest and season with salt and pepper.

                  String Bean Soup with Truffle Oil

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                  Low FODMAP String Bean Soup with Truffle Oil has been adapted from Thomas Keller, the world renowned chef and restaurateur. Many of you are probably familiar with his Napa Valley restaurant French Laundry in Yountville, California. Among many  recognitions, French Laundry and Keller’s NY-based Per Se have been award three stars by the Michelin Guide.

                  In this variation of Keller’s soup, we are using string beans instead of high FODMAP sugar snap peas. Make sure you are NOT using peas in shells. About 12 string beans per serving has been classified as low FODMAP by Monash University. However, if you have high sensitivity to string beans, it might be best to skip this one altogether.

                  Cooking Low FODMAP String Bean Soup with Truffle Oil

                  Don’t be alarmed by the large amount of sugar and salt in the recipe — most of it will be discarded with the water which boils the string beans. By the same token, use plain table salt in the boiling water…no need to waste fancy Himalayan sea salt!

                  Be sure to “shock” the string beans with ice water. This will help the soup maintain the bright appetizing green color, instead of pea-brown.

                  Use the homemade low-FODMAP Vegetable Stock in the Sauces & Others section.

                  Finally, use a truffle oil without garlic pieces or powder in it, like the Roland Black Truffle Oil, 3.4-Ounce Bottle.

                  String Bean Soup

                  with Truffle Oil

                  Created by on April 3, 2016

                  FODMAP String Bean Soup with Truffle Oil

                    Ingredients

                    • 2 pounds string beans
                    • 6 quarts water
                    • ice
                    • 1 cup sugar
                    • 1 cup coarse table salt
                    • 2 cups home Vegetable Stock
                    • 1/4 cup truffle oil
                    • salt and pepper, to taste

                    Instructions

                    1. Trim string beans of stems and strings. Place them in bowl of ice water.
                    2. Pour 6 quarters of water in a stockpot with sugar and salt. Bring to boil.
                    3. Remove string beans from ice water and drain, then plunge string beans in the stockpot. Bring to boil and cook uncovered until tender (7-10 minutes)
                    4. Transfer string beans into a coriander set in a bowl of ice water. "Shock" the peas until they are chilled.
                    5. Drain the string beans well. Puree them in batches in food processor. Strain the mixture. Add homemade Vegetable Stock.
                    6. Season with salt and pepper. Add truffle oil 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.