FODMAP FREE for FOODIES

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low FODMAP

Chocolate Chia Protein Bars

By 2 Comments

I don’t know how it is in the U.K. and Australia, but I have a very hard time finding low FODMAP protein bars in the U.S. In general, there is much lower awareness of the FODMAP program in America, and it is very challenging to find nutritious on-the-go snacks. So far, Gomacro protein bars in Peanut Butter and Peanut Butter Chocolate Chips are the few tasty ones I’ve identified. However, Gomacrobars are made with pea protein so they need to be consumed in limited quantities. Making homemade Low FODMAP Chocolate Chia Protein Bars ensures you are eating low FODMAP, unprocessed snacks with all natural ingredients.

Keep in the freezer and grab one for a great on-the-go energy boost. No need to thaw — I actually think it tastes best straight out of the freezer!

Ingredients for Low FODMAP Chocolate Chia Protein Bars

Be sure you are using a low FODMAP vanilla protein powder like Biochem 100% Whey Protein, Vanilla, 1.8 Lb. You can also find a list of low FODMAP protein bars in the Low FODMAP Grocery List section.

Low FODMAP brown rice crisp cereals include Erewhon Crispy Brown Rice Cereal, Gluten Free, Organic, 10-Ounce Boxes (Pack of 6) or Nature’s Path Organic whole grain brown Crispy rice Gluten free, 10-Ounce Boxes (Pack of 6) (note: this brand is already sweetened so adjust accordingly).

This may seem obvious, but the level of sweetness will vary depending on what protein powder and brown rice crisp cereal (sweetened or sugarless) you use. So make sure to taste along the way and adjust if necessary. Also, if you are using Stevia instead of maple syrup, keep in mind that a little goes a long way. 1 teaspoon of Stevia tastes as sweet as 1 cup of sugar! 1/4 teaspoon Stevia is equivalent to 1 tablespoon sugar; 1/16 teaspoon (pinch) Stevia is similar to 1 teaspoon sugar.

Finally, check the label for 100% quinoa flakes like One 12 oz Ancient Harvest Quinoa Flakes, as some contain high FODMAP grains.

Chocolate Chia

Protein Bars

Created by on May 8, 2016

Low FODMAP Chocolate Chia Protein Bars

    Ingredients

    • 1 cup quinoa flakes like Ancient Grains
    • 1 cup brown rice crisp cereal
    • 1/3 cup (or 2 small scoops) of low FODMAP vanilla protein powder, like Bio Chem Vanilla 100% Whey Protein
    • 2 tablespoons chia seeds
    • 1/4 teaspoon cinnamon
    • 1/4 teaspoon sea salt
    • 2 tablespoons maple syrup (optional; or adjust according to preference)
    • 1/2 cup all natural peanut oganic butter (unsweetened)
    • 1 teaspoon vanilla extract
    • 1/2 cup cup water
    • 1/3 cup dark chocolate or bittersweet chocolate chips

    Instructions

    1. Preheat oven to 350F degrees.
    2. In a large bowl, use your hands to mix the quinoa flakes, brown rice crisp, protein powder, chia seeds, cinnamon, chocolate chips and salt.
    3. In a small sauce pan, stir in maple syrup, peanut butter, vanilla and water. Heat over medium heat until evenly mixed and smooth.
    4. Pour the chocolate peanut butter mixture over the dry mixture and mix well with a spoon.
    5. This is a good time to taste the mixture to see if it's sweet enough for your preference. Add more maple syrup if desired.
    6. Spray 8.5"x11.5" baking pan with nonstick oil. Spread the protein bar mixture evenly by patting down with your fingers.
    7. Bake in oven for about 25 minutes. Let cool for a few minutes (about 15 minutes), but don't let it harden, as it'll be difficult to cut cleanly.
    8. While still soft, cut into small bars (I like to cut into 24 pieces for easy handling and snacking) and store in freezer. Don't thaw; it tastes best straight out of the freezer!

    Carrot Ginger Dressing Salad

    By Leave a Comment

    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.

      Salmon Soy Ginger Glaze

      By 2 Comments

      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.

        Coconut Chia Pudding

        By Leave a Comment

        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!

          Thai Chicken Satay

          By Leave a Comment

          Yay I say to low FODMAP Thai Chicken Satay! This was one of the dishes I missed dearly dining at Thai restaurants. These taste best grilled but if you don’t have a grill, you can broil in the oven for about 5-6 minutes, until the chicken is no longer pink.

          Make the low FODMAP homemade Thai Peanut Sauce in the Sauce & Others section for dipping.

          You have the option to sprinkle with crushed peanuts or sesame seeds.

          As far as key low FODMAP ingredients, I use the following: Korean Red Chili Flakes (Gochugaru), which is just chili flakes. Many common chili powders like McCormick’s contain garlic powder; Garlic Infused Olive Oil; Asafetida.

          Thai Chicken Satay

          Created by on April 16, 2016

          Low FODMAP Thai Chicken Satay

            Ingredients

            • 6 skinless boneless chicken breasts, pounded and cut into strips
            • 1/2 cup canned coconut milk
            • 1 1/2 teaspoons ground coriander
            • 1 teaspoon yellow curry powder
            • 2 tablespoons fish sauce
            • 2 tablespoons chopped fresh cilantro
            • 2 tablespoons lime juice
            • 1 tablespoon maple syrup
            • 1 tablespoon garlic infused olive oil
            • 1 teaspoon red chili powder like Korean Red Chili Pepper
            • 1 teaspoon asafetida
            • 12 wooden skewers, soaked in water for 15 minutes

            Instructions

            1. In a medium bowl, stir together the coconut milk, ground coriander, curry powder, fish sauce, cilantro, lime juice, maple syrup, garlic oil, chili powder, asafetida.
            2. Add the chicken breast strips, and stir to coat. Cover, and refrigerate for at least 2 hours, overnight if preferred.
            3. Preheat an indoor or outdoor grill for high heat. Thread the chicken strips onto skewers. Discard marinade.
            4. Grill chicken until no longer pink (about 2 minutes on each side). Transfer to a serving plate.
            5. Garnish with sesame seeds or unsalted chopped peanuts if desired. Serve with low FODMAP peanut dipping sauce.

            Matcha Green Tea Quinoa Pudding

            By Leave a Comment

            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.

              Buffalo Turkey Quinoa Meatballs

              By Leave a Comment

              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.

                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.

                  Carrot Zucchini Banana Muffins

                  By Leave a Comment

                  Low FODMAP Carrot Zucchini Banana Muffins is the sister version to the extremely popular Banana Blueberry Kale Muffins. They are gluten-free, low in sugar, high in protein and antioxidants. Note that buckwheat (kasha) is not a wheat and is rich in antioxidants, fiber and other nutrients. 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.

                  Carrot Zucchini

                  Banana Muffins

                  Created by on April 10, 2016

                  Low FODMAP Carrot Zucchini Banana Muffins

                    Ingredients

                    • 2 large ripe banana, mashed
                    • 3 tablespoons 100% pure maple syrup
                    • 2 large eggs, lightly beaten
                    • 6 tablespoons walnut oil
                    • 1 teaspoon vanilla
                    • 1 teaspoon lemon juice
                    • 1/4 teaspoon cinnamon
                    • 4 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
                    • 1 cup grated zucchini
                    • 1/2 cup grated carrots
                    • 1/3 cup chopped pumpkin seeds or walnuts (optional)

                    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, vanilla, cinnamon, walnut oil, eggs and yogurt and mix until smooth.
                    4. Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
                    5. Mix in carrot, zucchini and optional pumpkin seeds or walnuts.
                    6. Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly.
                    7. Bake for about 27-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
                    8. Remove from oven and let it cool for at least 10 minutes before eating.
                    9. 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

                    By Leave a Comment

                    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.