Ingredients: Approx. 3 tablespoons olive oil 6-8 cloves garlic, peeled and sliced 2 28-oz. cans of peeled plum tomatoes 3 oz. tomato paste pinch red pepper flakes fresh or dried basil and oregano 1 teaspoon kosher salt 2-3 teaspoons balsamic vinegar Directions: Sauté garlic in 3 tablespoons olive oil for about 3-5 minutes (until garlic is lightly golden - you may want to flip it...
Tomorrow's Lunch: Chicken BLT salad
Trader Joe’s pre-cooked chicken (just chicken) spinach cheddar tomatoes green onions a little bit of bacon yellow mustard vinaigrette dressing
Dinner tonight: Steak Taco Salad
Romaine lettuce, chopped cheddar super easy salsa Trader Joe’s stew beef, sauteed in olive oil with salt, pepper, and a dash of chipotle powder a few tostitos chips green onions
Today for lunch I put some Trader Joe’s Ready-to-Heat Grilled Chicken on top of some olive-oil sautéed green and yellow squash, red peppers, green onions, and eggplant with a dash of grated parmesan cheese.
Very Basic Chicken Soup
I’ve been making a lot of this recently as I try to keep my immune system strong while all these creepy viruses make their way through humanity. Ingredients: 1 organic roaster chicken (3-5 lbs, generally - I just buy the organic one at Trader Joe’s) Pacific Foods organic chicken broth OR Trader Joe’s chicken broth (little gel packets) 2 lbs carrots, peeled and sliced (or...
I’ve been toying around for a few weeks with cutting out more carbs (basically starches/grains that aren’t my morning oatmeal) and dairy that isn’t aged cheese or yogurt (goat yogurt, currently). So, no more potatoes, quinoa, and very little GF bread. I’ve definitely lost some weight and my stomach is flatter. I was concerned that I wouldn’t have the energy to work...
Salmon Salad with Orange Vinaigrette
Ingredients: Salad: combined preferred amount of: Trader Joe’s Wild Pre-cooked Salmon Spinach Chives Cherry tomatoes Dressing: 2 Tablespoons olive oil (I prefer Olave) 1 Tablespoon rice vinegar 1.5 Tablespoons orange juice Pinch salt & pepper Whisk dressing ingredients together and combine with salad ingredients.
Thanksgiving: Lazy Gravy
I never really cared for the gravy in a can/jar. My mom always made ours with Cambpell’s cream of chicken soup and turkey drippings. Unfortunately for me, Campbell’s has yet to come out with a gluten-free version of this soup. A few weeks ago, I picked up a few boxes of Pacific Foods’ Gluten-Free Condensed Cream of Chicken soup at Wegman’s. The soup does have onion and...
Former stuffing addict here. I could have cared less about the turkey or mashed potatoes - stuffing made with potato bread was always my favorite part of the meal. Nothing compares to that, but this year I’ve created my best low-FODMAP stuffing yet. Although the cream of chicken soup I use is not totally low-FODMAP, I’ve found that I can tolerate small amounts of onion and garlic...
Thanksgiving: Cranberry sauce
This takes awhile to boil down, but is tangier and healthier than the stuff in the can. Although cranberries are currently deemed to be low-FODMAP, don’t go overboard on your serving size. Ingredients (by volume): 2 parts cranberries 1 part (or less) water 1/4 to 1/2 part packed brown sugar OR maple syrup (you may want to add more - I prefer my sauce to be more tart than sweet) ...
I tried making baba ghanoush last weekend and it was terrible. I oven roasted the eggplant instead of grilling it or “grilling it” on my stovetop. I’m sure that would have made a difference, but not solved my issue. Anyone have a good recipe?
Bean with bacon soup. Yes!
Growing up, Campbell’s condensed Bean with Bacon soup was always one of my comfort food staples. This weekend I decided to try the can that had become a longterm resident of my pantry. With the help of a little bit of Beano, and drinking a lot of water, I was able to eat half of the soup Friday and half on Saturday with no noticeable effects. Huzzah! Since I’m predominantly a...
My local Trader Joe’s recently started carrying seafood - very exciting! When I’m not feeling particularly ambitious, I’ll pick up some salmon or tilapia, heat a tiny bit of oil or butter in a pan, dry the fish, season with a dash of salt and pepper, and cook it for a few minutes per side until done. I like it with a spinach salad or roasted veggies, or perhaps a splash of...
As if Twitter and Tumblr weren’t enough, I’m also pinning my recipes on Pinterest. You can find my Low FODMAP board here: http://pinterest.com/emkacey/low-fodmap-recipes/
One red wine, with food: no noticeable ill effects. Two red wines, with food: caution! Three or more red and/or white wines, with food: bad news. seriously.
Trader Joe's Brown Rice Tortillas
Well, there’s no substitute for a flour-y, wheaty wrap, but these will have to do. Found these in the regular bread section at my local TJ’s. Microwaved it 10-15 seconds to make it more pliable, as these tend to break easily. I rolled mine around some canned chicken, bacon, cheddar, spinach, and a little mustard for dinner tonight. I might try making quesadillas with these -...
Chocolate Chip Cookie Mix
Once again, King Arthur comes to the rescue in satisfying my dessert cravings. This time it’s the Gluten-Free Cookie Mix. I mixed in about 1 cup of chocolate chips, put the dough in the fridge, and baked up a batch the next day. The cookies were incredibly soft once they cooled. The gluten free flours used in the mix create a silky cookie texture - very different from wheat flour but...
Udi's Whole-Grain Hamburger Buns
Last year, I was really excited when Udi’s released their hamburger and hot dog buns just before summer grilling season. After the novelty wore off, however, I realized I didn’t really like them. They were kind of tough, very dry, and tasted weird to me after a few days, so I wrote them off. A few weeks ago, I noticed that Trader Joe’s not only carried Udi’s products,...
Since going low-FODMAP, I’ve had a lot more energy (yay!), apparently because I’m finally properly absorbing nutrients. I’ve also found that regular exercise helps me keep a lot of my FODMAP issues in check. Since going low-FODMAP, I’ve hit some major personal fitness bests that I never would have dreamed possible (who me? run a 5k?? when I could barely run a mile in high...
Low FODMAP Chick-Faux-A Sandwich*
Oh, hello there. *swoon* * - Adapted from @HilahCooking’s Chick-Fil-Gay copycat sandwich Ingredients: 3 boneless, skinless chicken breasts 1/4 cup pickle juice (I use Vlassic Kosher Dill - no HFCS - check your labels!) 1 egg 1/3 cup buttermilk 1 cup King Arthur All-Purpose Gluten-Free flour 2 tablespoons powdered sugar 1 teaspoon paprika 1 teaspoon salt 1/2 teaspoon black...
Quick Mac & Cheese (and Tuna)
That picture kind of looks terrible but, for a meal that’s the ultimate in college comfort food, the dish itself was quite tasty. I used: Ancient Harvest Elbow Quinoa Pasta Riega Gluten-Free Yellow Cheddar Powder (prepared with powdered milk and 1 T butter) (I like the yellow cheddar better than their white cheddar) Tuna. The Riega isn’t quite as smooth as the cheese...
Chocolate Cake w/ Peanut Butter Cream Cheese Icing
happy cake! This one was pretty easy: Cake: King Arthur Gluten-Free Chocolate Cake Mix I followed the instructions and used a 9x13 rectangular pan. Since the recipe indicates that it makes 2 layers, I cut the rectangle in half. This way, I only had to mess up one pan. Icing: 8 oz. reduced-fat cream cheese 1/2 cup Jif creamy peanut butter 3/4 cup powdered sugar 1 tsp vanilla...
Schar Chocolate Dipped Cookies
So FOR NOW, chocolate is still on the safe list for low FODMAPpers. Heck, chocolate could be the highest FODMAP food and I’d still eat it. For when I don’t feel like baking, I like to keep a few boxes of these on hand: Yum.
Green Spring Onions/Scallions
My low-FODMAPping was bland bland bland before I realized I could eat these guys. Unfortunately, being able to eat only the green parts meant the white bulbs went to waste (unless there was a high-FODMAPper around to eat them). But wait! You can plant the bulbs and they will REGENERATE THE GREEN STALKS!! Yes!! I’ve been sticking my leftover bulbs in a pot on the roof and they are...
I’ve found that, if I accidentally (or intentionally) ingest some high-FODMAP food, I can mitigate some or most of the nastiness to come by chugging a few glasses of water afterward. It’s not foolproof, but it’s better than suffering longer than I have to. Anyone else find this to be true for them?
Quick dinner: Parmesan Polenta and Roasted...
*Note - quick if you’ve already roasted some veggies! ;) Roasted veggies: Preheat oven to 400 F Cover baking sheet in foil Slice zucchini and/or yellow summer squash into no thicker than 1/4 inch rounds Slice cherry and/or grape tomatoes in half, place skin down on foil (or just do them whole - I do this when I’m lazy - that’s most of the time) Drizzle with high-heat...
FYI - for my new readers (hi!) I recently updated my entry about Pizza. Check it out here.
Chicken Faux Stir-Fry
Today for lunch I had some leftover baked chicken thighs (seasoned with salt, pepper, and olive oil) and some white rice with a side of about 1.5 T gluten-free low-sodium soy sauce, 1 tsp ginger powder, and 2 T chopped chives. Basically a cheap stir fry without all the effort :) I’ve also made variations with 1/3 cup frozen peas/carrots or green beans. Here’s a really...
Cornmeal Fried Fish
This dish usually hits the spot for my fishstick cravings. This is another recipe where I never measure any of the ingredients ahead of time; accordingly, the amounts listed below are approximate. Ingredients Approx. 1 lb fresh white flaky fish (I prefer hake or cod) salt and pepper Coarse corn meal, approx 2/3 cup, in a bowl high-heat olive oil or canola oil Instructions: Heat...
My Favorite GF/Low-FODMAP Bread
is Whole Foods’ Gluten-Free Light White Sandwich Bread. It makes beautiful grilled cheese and french toast that is pretty darn close to the real thing. At 150 calories per slice (!!!!), this bread is not something that I try to eat every day lest I feel too starchy afterward. Whole Foods also makes a pretty tasty GF Cinnamon Raisin bread that isn’t so heavy on the raisins...
Lazy Lamb Gyro Salad
I wanted a mediterranean fix this week but didn’t have the time or energy to make the meatloaf required for proper gyros. So I did made a deconstructed (lazy) version instead. Ingredient amounts are approximate because I didn’t really measure anything (except for the lamb); I just tossed everything together — modify to your preferences. Ingredients: Olive oil 2 cloves...
(Adapted from Betty Crocker’s Creamy Potato Salad) It’s just about summer, which means it is time for some potato salad! 2 pounds medium potatoes (I recommend Yukon Gold and I do not peel my potatoes) 1.5 cups mayonnaise (I use Trader Joe’s regular (non-organic)) 1 Tablespoon white vinegar 1 Tablespoon yellow mustard 1 teaspoon salt 1/4 teaspoon pepper 1 cup green...
Low-FODMAP Salad Dressing
One of the first thing you notice when eliminating High Fructose Corn Syrup is that it is in nearly Every. Single. Prepackaged. Salad. Dressing. Disgusting! (Nevermind the also-everpresent soybean oil). Instead of dousing your healthy salad in a highly-processed pool of manufactured gunk, try one of these recipes: 1 T high-quality olive oil (I use Olave) 1 teaspoon part balsamic vinegar ...
Kate Scarlata's GF Chocolate Chip Oatmeal Nut...
Okay, I literally cannot stop eating these. Thank goodness I’ve been hitting the gym a lot. (I promise I will get some non-blurry pictures of everything on this blog at some point. Until then…) Full credit to Kate Scarlata for this recipe - I made a few tweaks for my personal taste. I also refrigerate my dough because I like how it gives the cookies some structure. Try not to...
WARNING: This stuff smells so good when it’s baking that it may induce erratic behavior, including trembling, impatient outbursts, and excessive drooling. (Adapted from Chow.com Turkey Meatloaf) Ingredients: Butter or cooking spray, for coating the pan 2 pounds ground turkey breast 1 cup quick-cooking oats 1/2 cup grated Parmesan cheese 1/3 cup Simply Heinz ketchup (no high...
Baked Mozzarella Sticks!
(adapted from SkinnyBlog) These are great by themselves or on top of pasta. The trick is to make sure the cheese is frozen prior to baking the sticks. I haven’t had complete success preventing the cheese from oozing out of the crust (it could be the lack of glutenous flour) but hey, it’s baked, melted cheese - I’m not complaining. Ingredients: 12 sticks part-skim, reduced...
FODMAP-friendly pizza (Updated!)
Let’s get this out of the way: there’s no substitute for wheat-filled, gluteny pizza. We have to accept this. Phew. Okay. On to the good news: there is a way to have FODMAP-friendly pizza! Here’s how I do it: 1a. Schar Gluten-Free Pizza Crust This stuff does not come cheap, but it is better than many others I have tried. Bonus (for some): it is also soy-, egg-, and...
Easy Snack: Glutino Pretzels
Glutino makes a tasty FODMAP-friendly line of pretzels. I’ve eaten these plain, with cheddar cheese, and with nuts, and also drizzled melted dark chocolate on top for dessert. I don’t like to eat too much starch because it’s easy to get into starch overload, but sometimes I just need a pretzel.
Supermarket Find: Low FODMAP Granola Bars
I’ve only found one granola bar in my two years on the low-FODMAP diet that I can eat: Cascadian Farms Organic chewy chocolate chip granola bars. No wheat or honey! They are a little bit sticky due to the tapioca and rice syrups. Fortunately, however, I’ve never felt an ill effect after eating these bars so they are squarely in my “safe” food stockpile and, if they...
Pasta alternative: Millet Noodles
While perusing the noodle aisle at the local asian supermarket looking for buckwheat noodles to add to my stir-fry, I was very sad to find that all of the buckwheat noodles also contained wheat. Then, I spied a package of millet noodles. Ingredients: Millet and water. Excellent! I wouldn’t know millet if it hit me in the face, but these noodles have risen above rice noodles in my...
Someday I’ll figure out how to adjust the photo size in Tumblr. Sorry about that! A note before you begin: because this recipe requires 1/2 beaten egg (annoying, I know), it may be easier to double this recipe, especially because this recipe makes only 6 crab cakes (which I will likely eat by myself in one sitting) (don’t judge). However, because the best jumbo lump crab can be...
My first meal in Spain was an Ensalada Mixta, a mixed salad with tuna on top. This Niçoise Salad isn’t exactly the same thing as my Ensalada Mixta, but it is similarly filling without being too heavy. This is an easy meal to make in advance to take to work for lunch. Additionally, you can prepare the dressing, potatoes, eggs, and green beans in advance for a quick after-work dinner. As...
Yum. Maple-mustard glazed salmon with quinoa salad and some steamed zucchini.
Tortilla Española (Spanish Omelet)
Tortilla española is many things. It’s breakfast, it’s lunch, it’s dinner, it’s a snack, it’s a party dish, it’s great warm or cold (but definitely better warm!), and it’s what I’m about to eat once I finish writing this post. It’s also not terribly difficult to make although you might need an extra set of hands to help flip it in and out of...
Finally! I’ve been wanting to share this recipe since last week, but since I made a ton of changes to the original recipe I found, I wanted to test it again before sharing to make sure I got it right! Ingredients 1 tsp to 1/2 T olive oil (to prepare baking dish) 1.5 T olive oil 1.5 T butter 2.5 C green spring onions/scallions, chopped (green parts only!) ...
Maple-Mustard Glazed Salmon
I’m not usually a fan of salmon, but the grocery store had a great special on re-freshed wild-caught Coho salmon, so it seemed as good a time as any to try this recipe. I didn’t feel like firing up the grill so I cooked this in a large cast-iron skillet and I think it turned out great! The sauce will be close to overpowering on its own but stands up well to the salmon. (Recipe...
Oh, meatballs. Is there anything they can’t do? (Recipe adapted from Mark Bittman’s Meatballs Three Ways in How to Cook Everything) Ingredients: 1 thick or 2 thin slices of gluten-free bread (I’ve used Udi’s white bread with success) 1/3 cup milk (I don’t have dairy issues but you can try substituting rice or soy milk) 1/2 pound ground beef 1/2 pound ground...
Helpful Hosting Hints from The Intolerant Diner
As daunting as it may be for folks to follow a low-FODMAP diet, it can be even more daunting for folks trying to host a dinner party for low-FODMAP folks. Not to worry! The Intolerant Diner has laid out the basics in a handy post. Of course, low-FODMAP guests will likely be more than happy to help the host figure out safe meals for everyone involved or to bring a dish to take some of the...
Since I’m on a quinoa kick, here’s a recipe that was one of the first I found when I eliminated wheat from my diet. It’s adapted from the Leek-Tomato Quinoa recipe found in Bon Appetit’s Fast Easy Fresh cookbook. (with yellow tomatoes, quartered) Ingredients: 2 C water 1.5 C quinoa, rinsed and drained salt and pepper 1 T butter or gluten-free...