FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

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Chocolate Peanut Butter Quinoa Pudding

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Get your pudding fix with the Low FODMAP Chocolate Peanut Butter Quinoa Pudding, a healthier alternative packed with protein. 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). Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

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.

Chocolate Peanut Butter

Quinoa Pudding

Created by on April 10, 2016

Low FODMAP Chocolate Peanut Butter Quinoa Pudding

    Ingredients

    • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
    • 1 tablespoon unsweetened cocoa powder
    • 2 teaspoons 100% pure maple syrup (optional, as it may already be sweet enough)
    • 1 tablespoon 100% all natural creamy peanut butter
    • pinch of salt
    • 1/4 cup water
    • 1 cup cooked quinoa
    • 1 tablespoon dark chocolate shavings

    Instructions

    1. Save 1/4 cup coconut milk and set aside.
    2. In a medium saucepan, combine rest of coconut milk, water, cocoa powder, peanut butter, maple syrup, salt and bring to simmer.
    3. Add the cooked quinoa and gently cook 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. Top with dark chocolate shavings before serving.

    Thai Green Papaya Salad

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    Low FODMAP Thai Green Papaya Salad is crunchy, spicy, sweet and sour, and makes a great starter or a side dish. You have the option to use 12 green beans in the recipe. Make sure NOT to use snow peas or sugar snap peas, as they are high in FODMAPs.

    Note for vegetarians: this has Thai fish sauce, which you can skip or replace with one of the following: 2 teaspoon soy sauce or Golden Mountain Seasoning Sauce, 20 Ounce
    (vary to your liking) + 2 tablespoon water.

    My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

    Thai Green Papaya Salad

    Created by on March 27, 2016

    Low FODMAP Thai Green Papaya Salad

      Ingredients

      For Dressing

      • 1/2 teaspoon asafetida
      • 6 tablespoons freshly squeezed lime juice
      • 3 tablespoons fish sauce
      • 2 tablespoons maple syrup
      • 1 red bird's eye chili pepper, seeded and minced finely (wear rubber gloves)
      • 1 teaspoon garlic infused olive oil

      For Salad

      • 1 pound green papaya, peeled, seeded and coarsely shredded
      • 2 carrots, shredded finely
      • 2/3 cup fresh coriander leaves, washed well and spun dry
      • 2 tablespoons cilantro (optional)
      • 4 tablespoons crushed roasted peanuts

      Instructions

      1. Make the dressing by whisking together the asafetida, garlic infused olive oil, lime juice, fish sauce, sugar maple syrup and chili pepper. If using sugar, whisk until it is dissolved.
      2. Add the papaya, carrots, coriander and cilantro to dressing. Toss well.
      3. Sprinkle with crushed peanuts and serve.

      Spinach Soup

      By 4 Comments

      Low FODMAP Spinach Soup is super simple to make, using frozen spinach and lactose free milk. Be sure to use the homemade Vegetable Stock found in Soups & Others and whole lactose-free milk like Lactaid (not skim or 1%).

      Low in fat and even lower in cholesterol, spinach is high in niacin, zinc, as well as protein and fiber. It is an excellent source of vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

      My top choice for garlic infused oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

      Spinach Soup

      Created by on April 3, 2016

      Low FODMAP Spinach Soup

        Ingredients

        • 2 packages of frozen leaf spinach
        • 4 tablespoons garlic infused olive oil
        • 2 cups homemade vegetable stock
        • 1 cup water
        • 2 cups whole lactose-free milk
        • 1/4 teaspoon nutmeg
        • 5 tablespoons freshly grated Parmesan cheese
        • salt, to taste

        Instructions

        1. Cook the frozen spinach in a covered pan with 1/2 teaspoon of salt for 5 minutes). Chop finely.
        2. Saute the spinach in a large stockpot with the garlic olive oil over medium heat for 2-3 minutes.
        3. Add the homemade stock, milk and nutmeg. Bring to a simmer and stir occasionally.
        4. Add the Parmesan cheese for one more minute, stirring so the cheese doesn't stick to pot.
        5. Salt if necessary and serve.

         

        Vegetable Stock

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        FODMAPers know to avoid soups since most contain onions and garlic, as well as other high FODMAP vegetables like celery and mushrooms. Make this handy Low FODMAP Vegetable Stock and use in soups and stews calling for stock, like the Spinach Soup.

        Many pre-made vegetable stocks are high in sodium so this is a much healthier option. You can freeze unused portions in containers and Ziploc bags and keep for up to three months.

        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.

        Vegetable Stock

        Created by on April 3, 2016

        Low FODMAP Vegetable Stock

          Ingredients

          • 3 tablespoons garlic infused olive oil
          • 2 bunches scallions, green part only
          • 2 large carrots
          • 1 cup fennel (1 small bulb)
          • 1 bell pepper
          • 2 teaspoons asafetida
          • 8 sprigs fresh parsley
          • 2 bay leaves
          • 1 teaspoon sea salt
          • 2 quarts water

          Instructions

          1. Saute the scallions in garlic oil for 2-3 minutes.
          2. Add all the vegetables and cook for another 5 minutes.
          3. Add water and bring to boil. Let the vegetables cook for at least 30 minutes.
          4. Discard the vegetables and save the stock. Freeze unused portion for up to 3 months.

          Roasted Red Pepper Sauce

          By 2 Comments

          This low FODMAP Roasted Red Pepper Sauce is easy to make and has an incredibly complex and smoky flavor. The secret is in both the roasting process as well as the saffron. Don’t worry that the outer skin of the roasted red pepper is black, as it’ll be peeled off and discarded. The end result is a rich orange color that will add visual and flavorful impact on the Crab Cakes dish.

          This sauce is usually such a hit for dipping dinner bread that my guests ask to take some home with them. Give it a try, it’s really worth it!

          Roasted Red Pepper Sauce

          Created by on March 28, 2016

          Low FODMAP Roasted Red Pepper Sauce

            Ingredients

            • 2 red bell peppers
            • 1/4 cup garlic infused olive oil
            • 1 teaspoon saffron, steeped in 2 tablespoons of dry wine for 10 minutes
            • 1 tablespoon juice from lemon
            • 1 pinch cayenne pepper
            • salt and freshly ground pepper, to taste

            Instructions

            1. Roast the red peppers on an open flame or in the broiler until they are black all over. Place them in a closed container or pan with a lid until they "steam." Once they are cool enough to handle, peel the black skin off the peppers. Remove stems, seeds and chop coarsely.
            2. In a blender or food processor, add the roasted peppers. oil, asafetida. saffron and wine, lemon juice, cayenne, salt and pepper. Process until smooth.
            3. Pour in serving bowl and serve with crab cakes.

            Korean Cucumber Salad

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            This Low FODMAP Korean Cucumber Salad is similar to the Korean Radish Salad with a slightly modified flavor and takes less than 10 minutes. You can use a variety of mild, non-bitter cucumbers. I like the English Cucumbers (yes, I see the irony here), otherwise known as Hot House. Stay away from garden style (American Peeling) and pickling cucumbers as they are too bitter and big seeded for this dish.

            Make sure to use a garlic free chili powder like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

            You can also mix the seasoning in a bowl, toss the cucumbers in a large Ziploc bag and shake vigorously (make sure it’s sealed tight). The salad is ready to be eaten immediately but can keep in the fridge for several days.

            Korean Cucumber Salad

            Created by on March 27, 2016

            Low FODMAP Korean Cucumber Salad

            • Prep Time:10m
            • Total Time:10m

            Ingredients

            • 2 Hot House cumbers
            • 1 tablespoon vinegar
            • 2 tablespoons maple syrup
            • 1/4 teaspoon minced ginger
            • 1 tablespoon sesame seeds
            • 1 tablespoon scallions, chopped
            • 2 teaspoons Korean Chili Powder (Gochukaru)
            • 2 teaspoons garlic infused olive oil
            • 1 teaspoon sea salt

            Instructions

            1. Slice cucumbers into moderately thin circles. Place in bowl.
            2. Add in all ingredients and mix thoroughly.

            Korean Radish Slaw (Moo Saeng Chae)

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            Low FODMAP Korean Radish Slaw is also known as Moo Saeng Chae. It is a flavorful, refreshing and crunchy Korean side dish that can be eaten as a salad. You can also add carrots or bell peppers, and modify it to be less spicy or salty. You can also make a cabbage version of the slaw.

            You should be able to purchase the Korean or Chinese radish at Asian stores. If not, try to find daikon radishes at a Japanese market.

            Make sure to use a garlic free chili powder like Korean Red Chili Flakes, Gochugaru (1 Lb) By Tae-kyung.

            Korean Radish Slaw

            (Moo Saeng Chae)

            Created by on March 27, 2016

            Low FODMAP Korean Radish Slaw

            • Prep Time:20m
            • Cook Time:20m

            Ingredients

            • 1 small Korean radish or 2 daikon radishes
            • 1 1/2 teaspoons sea salt
            • 2 tablespoons maple syrup
            • 1/4 teaspoon minced ginger
            • 1 tablespoon sesame seeds
            • 1 tablespoon scallions, chopped
            • 1 tablespoon Korean Chili Powder (Gochukaru)

            Instructions

            1. Cut the radish into strips. Place in bowl.
            2. Sprinkle radish with salt and let stand for 15 min.
            3. Drain out the water from the radish.
            4. Add the rest of the ingredients and combine the mixture. You can also toss in a Ziploc bag and shake.