FODMAP FREE for FOODIES

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Pad Thai

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Low FODMAP Pad Thai is a modified version of one of the most popular dishes among Thai food lovers. Everyone has their own version of what a Pad Thai should taste like so feel free to adjust according to your taste.

Be sure to use the home made Thai Red Curry Paste in the Sauce & Others menu. Savoy cabbage (high FODMAP) has also been replaced with common cabbage.

Note: bean sprouts and tamarind paste have been classed as safe by Monash University.

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.

Pad Thai

Created by on March 28, 2016

Low FODMAP Pad Thai    

    Ingredients

    • 8 ounces dried rice stick noodles
    • 3 tablespoons fish sauce
    • 2 tablespoons palm sugar
    • 3 tablespoons juice of lime
    • 2 tablespoons tamarind paste, soaked and strained
    • 2 tablespoons garlic infused olive oil
    • 2 tablespoons canola oil
    • 2 eggs, whisked with 2 teaspoon water
    • 1/2 pound shrimp, peeled, deveined
    • 1/2 pound chicken breast, boned, skinned, julienned
    • 1 cup common cabbage, finely shredded
    • 6 ounces mung bean sprouts
    • 1 cup water
    • 2 tablespoons "homemade" Thai Red Curry Paste (from Sauce & Others)
    • 6 scallions, green part only, thinly sliced diagonally
    • 1/2 roasted peanuts, coarsely chopped
    • cilantro, chopped for garnish
    • lime wedges for garnish

    Instructions

    1. Soak the noodles in warm water for 15-20 minutes until flexible but not too soft. Drain noodles.
    2. In another bowl, mix the fish sauce, palm sugar, lime juice and tamarind paste. Set aside.
    3. Heat a wok until hot and add 1/2 tablespoon of canola oil around the edges. Add the egg, and tilt the wok so the egg is spread thinly and evenly. Cook until set, about 1 min. Remove egg to cutting board and julienne.
    4. Heat the wok and add 1 tablespoon of garlic olive oil. Add the homemade Thai Red Curry Paste, mashing the ingredients into the oil for a few seconds. Add 1/2 tablespoon of canola oil and the shrimp. Stir-fry until just cooked. Turn off heat and transfer shrimp to a bowl.
    5. Heat the wok again and add 1 tablespoon of Canola oil. Stir-fry chicken until cooked and transfer to the shrimp bowl.
    6. Heat the wok again and add 1 tablespoon garlic olive oil. Stir-fry the cabbage and carrots until tender. Add the noodles and scallions; toss and cook for about 2-3 minutes. Add half the fish sauce-lime juice mixture, water and asafetida. Cook until most of the liquid evaporates (moist but not soupy). Add the chicken and shrimp back and add the rest of the fish sauce-lime juice mixture.
    7. Fold in the noodles. Taste and adjust to your preference. Sprinkled crushed peanuts and garnish with parsley.

    Tom Yum Soup

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    Low FODMAP Tom Yum Soup (also known as Tom Yam), is a take on Thailand’s famous hot and sour soup. In this version, high-FODMAP ingredients like mushrooms, onion, and garlic have been removed or substituted. It is widely served with shrimp but you can also add chicken to the soup.

    This recipe involves making your own modified hot chili sauce, which usually contains garlic and shallots.

    Tom Yum is also popular in countries like Malaysia, Indonesia, Brunei, Cambodia and Singapore.

    My favorite FODMAP friendly garlic oil is Baja Precious – Glorious Garlic Infused Extra Virgin Olive Oil (750ml Bottle).

    Tom Yum Soup

    Created by on March 28, 2016

    Low FODMAP Tom Yum Soup    

      Ingredients

      Soup

      • 1 cup clam juice
      • 2 stalks lemongrass
      • 2 quarts water
      • 1 pound peeled shrimp, de-veined; keep shells
      • 2 tablespoons home made Tom Yum Sauce
      • 6 lime leaves, finely julienned
      • 4 ounces fish sauce
      • 3 Thai bird's eye chilies, stemmed, thinly sliced (wear gloves)
      • 1 tablespoon palm sugar or maple syrup
      • 4 ounces juice from lemon

      Tom Yum Sauce (Chilies in Oil)

      • 3 tablespoons garlic infused olive oil
      • 1 bunch scallion, green part only
      • 4 dried red chilies, seeded
      • 1 tablespoon dried shrimp
      • 1 tablespoon fish sauce
      • 1 tablespoon sugar

      Instructions

      1. Cut off the bottom three inches of lemongrass, trim and slice into 1/4 inch diagonal pieces. With the side of your knife, smash the lemongrass to release the flavors.
      2. In a medium pot, add clam juice, water and the shrimp shells and simmer for 15 minutes. Let it cool for a few minutes than strain. Throw out the shrimp shells but save the lemongrass. Pour stock back to pot.
      3. Make the Tom Yum Sauce: In a pan, saute the scallions with the oil for two minutes. Add chilies until they darken but do not burn. Remove the mixture into a bowl; add dried shrimp and grind or pound everything together with a pestle or back of spoon. Return mixture back into pan; add fish sauce and palm sugar. Stir gently and heat for about 3-4 minutes.
      4. Add the Tom Yum Sauce, lime leaves, lemongrass, fish, sauce, chiles and sugar into the stock. Bring soup to boil then reduce heat to simmer for two minutes. Add the shrimp; cover pot and turn off heat, letting the shrimp cook for 2-3 minutes (if you are adding chicken pieces, let the meat cook fully before adding the shrimp).
      5. Uncover and add the lemon juice. Ladle soup into bowls 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.

        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.