It might be Spring here in the Pacific Northwest, but it sure feels like Winter just isn't letting go this year. It's when you have a friend in town for a few days in April that you realize - even though it rains all the time here in Portland, there's nothing to do besides eat and drink beer. Sign me up!

So I decided it was time to adapt one of my favorite comfort foods. Inspired by a red plaid can (I'm lookin' at you, Mr. Moore!), and armed with my arsenal of Low FODMAP flavors, I bring to you my most classic Low FODMAP Beef Stew. 

Low FODMAP Beef Stew

Serves 6

1lb beef stew meat, cut in 1cm cubes
3-4 medium potatoes, cubed
3 medium carrots, roughly chopped
1/2 cup leeks, greens only, chopped
1 cup canned cut green beans
4 cups Low FODMAP broth/stock
1/4 cup red wine
1 tbs worcestershire sauce*
3 tbs corn starch
1 tbs garlic infused oil
2 tbs butter
2 tbs olive oil
Salt and pepper to taste

*While worcestershire sauce does contain onion and garlic, it has been tested by Monash as Low FODMAP up to 2 tablespoons per serve - Read more from Alana at A Little Bit Yummy here

Per Serve: Calories 313, Fat 15g, Sodium 1920mg, Carbs 26g, Fiber 3g, Sugars 4g, Protein 19g

Start by tossing your stew meat in the garlic infused oil, corn starch and some salt and pepper. 

Heat the butter and olive oil in a heavy-bottomed pot with lid (I use my dutch oven).

Brown the meat on medium heat until the bottom of your pan turns into a sticky brown mess, and your meat has a bit of color. Set the meat aside.

Add your leek greens and carrots to the pot, and stir as they cook until softened. 

Put the meat back in the pot, then pour in the wine and worcestershire sauce and get to scraping! It's okay if you can't get all the bits, the rest will loosen as the stew cooks. Pour in the broth/stock as well, and turn the heat down to low. 

Replace the lid and continue to simmer on low heat for an hour, or longer if you have it. Add the potatoes and continue to cook another 30 to 60 minutes, or until the potatoes are soft and fork-tender. ​Taste and season with salt and pepper to your liking. 

Stir in the green beans and let them heat through, then serve as is. Make sure to grab seconds before it's all gone!

I once posted on my Instagram page that everything is better crusted in parmesan and herbs. And boy, do I mean it. It's also a super easy way to impart fresh flavor and diversify texture with almost no effort. 

For this one, I used previously frozen cod filets that have been thawed. You can totally use any white fish filet you have on hand, and I've even done this with salmon and enjoyed the result. I've also tried this method but switched up the herbs to whatever I have growing on my kitchen windowsill at the time. Parsley is a classic, along with dill, chives and like I use here, basil. 

About 20 minutes, and you've got a delicious pescatarian lunch or dinner - easy enough for a weeknight but impressive enough for guests. Serve it with quinoa, like I do, a rice pilaf, sauteed zucchini or greens,  or even atop a fresh green salad. 


Low FODMAP Parmesan Herb Crusted Cod

Serves 2

2 6oz cod filets
2 tbs mayonnaise
1 tsp dijon mustard
1 tbs fresh lemon juice
​1 tsp garlic infused oil
1/2 tsp salt
1/2 tsp black pepper, divided
1/4 cup Low FODMAP bread crumbs*
3 tbs parmesan cheese, grated
3 tbs fresh italian parsley, chopped
2 tbs fresh basil, chopped
Fresh lemon slices for serving

*I use homemade, just dry out properly fermented sourdough bread in the oven then grind in your blender!

Per Serve: Calories 396, Fat 18g, Sodium 5201mg, Carbs 17g, Fiber 0g, Sugars 2g, Protein 36g
​


Preheat the oven to 425(f). In a bowl, mix together the mayonnaise, dijon mustard, garlic infused oil, lemon juice, and 1/4 tsp of the black pepper. In a separate bowl, mix together the bread crumbs, parmesan cheese, parsley, basil, salt and remaining 1/4 tsp black pepper.

Dip each fish filet in the mayonnaise mixture, then dredge into the breadcrumb mixture. I like to press as much of the bread, cheese and herb mix onto the fish as possible.

Place in a glass baking dish and bake for 15-20 minutes, or until the fish is flaky and cooked through. While the fish bakes, whip up a tasty side! Like this Parmesan Spinach Quinoa from Delicious as it Looks.

Serve it up with extra slices of lemon, and enjoy!

What's your favorite thing to eat crusted in parmesan and herbs?

I love that nowadays I can buy a bag of peeled and deveined prawns (shrimp) frozen at the grocery store to have on hand. Pull out some of those, and a few tablespoons of  my Low FODMAP Basil Pesto and you've got a super easy, yet insanely delicious meal. Sometimes I add some sauteed zucchini to up the veg quotient (66g serving is Low FODMAP), but the spinach still packs a green punch here. 

Whip this one up for a quick weeknight dinner, or wow your guests with a restaurant quality dish in the comfort of your own home. 


Low FODMAP Prawn and Pesto Spaghetti

Serves 4

1/2lb Low FODMAP Spaghetti, dry*
1/2lb prawns, peeled and deveined, tails removed
4 tbs ​Low FODMAP Basil Pesto
1 tbs garlic infused oil
1 tbs butter
2 1/2 cups raw baby spinach leaves
Juice of 1/2 a lemon, or more to taste
Salt and pepper to taste
Parmesan cheese, grated, for optional garnish

*I use Barilla brand, which is a corn and rice mixture 

Per Serve: Calories 365, Fat 13g, Sodium 674mg, Carbs 51g, Fiber 6g, Sugars 1g, Protein 18g

Start cooking your pasta according to the package directions. When you go to drain it, save 1/2 cup of the cooking liquid and set aside. Put the butter and garlic infused oil in a large saute pan over low heat. Add one tablespoon of the pesto and stir around. 

Add the prawns to the pan and let them cook for about a  minute, but not long enough for them to cook all the way through. You still want there to be some translucency to them.

Add the pasta water, lemon juice, spinach and the remaining pesto to the pan, and stir until the spinach wilts.

Toss in your pasta, and season with salt and pepper. Continue to toss and stir until the prawns are light pink and opaque. 

Serve immediately with a sprinkle of parmesan, if you please, and enjoy!

What's your favorite grocery store cooking shortcut?

Pesto has always been one of the pantry staples I have preferred to make myself. The storebought ones seem too greasy, or so processed that the basil loses its floral flavor. I always make sure to grow extra basil plants, so when autumn rolls around I can whip up a giant batch of this pesto. I like to freeze it in an ice cube tray, so I can take out exactly how much I need by the serving.

Classically it's made with toasted pine nuts, but here I use walnuts. They're less expensive and more accessible, and they happen to be something I keep stocked in my pantry at all times for my late-night cookie-baking needs. You can totally substitute the pine nuts if your Italian grandmother will roll over in her grave if you go with walnuts.

The possibilities with pesto are endless: on pasta, in mashed potatoes, spread on sandwiches, dolloped on eggs, marinating steaks, flavoring quinoa... and whatever else your creative mind thinks of! The best part - it's so easy to make, you'll wonder why you ever bought it at the grocery store to begin with.

Low FODMAP Basil Pesto

Serves 8

1 1/2 cup fresh basil leaves
1/4 cup toasted walnuts
2 tbs garlic infused olive oil
1/4 cup extra virgin olive oil
1/4 cup parmesan cheese
1/2 tsp salt
1/4 tsp freshly ground black pepper

Per Serve: Calories 175, Fat 17g, Sodium 357mg, Carbs 1g, Fiber 0g, Sugars 0g, Protein 6g

Place all the ingredient except the extra virgin olive oil in your food processor. Pulse a few times, until the basil is chopped, but still textured. 

Turn on the food processor, and drizzle in the olive oil as it runs, stopping when the desired consistency is reached. Stop and use a rubber spatula to scrape the sides as necessary. 

Serve with pasta, on sandwiches or swirl into mashed potatoes. Use within 3 days, keeping refrigerated, or freeze for months. 

One of the first pantry staples I tried to make when I went Low FODMAP was BBQ sauce. I don't think I have ever failed quite so hard at rescuing a recipe that ended up tasting like burnt sugar and smoke. I was so traumatized that I strayed away from one of my favorite condiments for months.

All that changed on my most recent birthday, when my (lovely) husband dropped a box of FODY Foods, Inc. products in my lap and I discovered how perfectly sweet, tangy and smoky their BBQ Sauce is. Dipping, glazing and, my favorite, drizzling, are now not only possible, but utterly delicious. 

This is a recipe that comes together simply, with a bit of prep and a slow braise in the oven. You could totally slap this on a Low FODMAP bun (I'm lookin' at you, Aussies, with your Baker's Delight Lofo Rolls!) and make it a sandwich, but I like it on a plate or in a bowl all the same. Crunchy, cooling, herbacious slaw, with tender shreds of pork and zesty sauce - everyday should be BBQ day. 


Low FODMAP BBQ Pulled Pork and Slaw

Serves 6

Boneless Pork Shoulder, about 2.5lbs
2 tbs FODY Hot BBQ Seasoning Mix
1 tbs smoked paprika
1 tbs salt
1/2 cup leeks, greens only, chopped
3 cups Low FODMAP broth/stock
1 tbs garlic infused oil
3 cups green common cabbage, shredded
1 medium carrot, peeled and shredded
1 bunch fresh cilantro, chopped
1/2 cup green onions, greens only, chopped
1/2 cup Low FODMAP sour cream
1/4 cup mayonnaise
Juice of one lime
1 tsp salt
1/2 tsp black pepper
1/4 cup FODY BBQ Sauce

Per Serve: Calories 469, Fat 35g, Sodium 9424mg, Carbs 11g, Sugars 7g, Fiber 2g, Protein 27g

Preheat the oven to 325(f). Mix together the FODY Hot BBQ Seasoning, smoked paprika, and the tablespoon of salt. 

Rub the pork shoulder generously with the seasoning, being sure to coat all sides evenly. 

Sear the pork shoulder in a heavy-bottomed, oven-safe pot on all sides, until there's a nice crust formed. Set aside. 

Add the garlic infused oil to the pot, along with the leeks, and sautee until the leeks have softened. Add the broth and scrape any brown bits from the bottom of the pot. 

Place the pork shoulder back in the pot, adding water if necessary to leave about 2 inches of meat exposed. Place in the preheated oven and braise for 4-5 hours, until the pork nearly falls apart when prodded. 

Mix together the sour cream, mayo, lime juice, black pepper and remaining salt until smooth.

Prep your slaw veggies and put in a large bowl.

Toss with the dressing until all the veggies are thoroughly coated. 

Shred the pork shoulder, and serve over the slaw, drizzled with FODY BBQ Sauce, and enjoy!

What's your favorite FODY Seasoning mix?

Living in the Pacific Northwest, the winters can drag on in an endless mess of gray and rain. Sometimes you just need a big, warm bowl of soup to stave the damp, cold off. Since this soup is not only warm and hearty, but also packed with nutritious root vegetables, it does both the soul and the body good. 

While there is a fair amount of prep involved with the veggies, the cooking process is only 10 minutes active. Let it simmer away and then you've got a house that smells amazing, and a great, healthy meal. This one packs well as a lunch, and can be frozen for up to 3 months. So, not only is this a staple Low FODMAP dish, but it's vegan, to boot!

Low FODMAP Root Vegetable Soup

Serves 6

3 small yukon gold potatoes, unpeeled and diced
2 medium carrots, peeled and diced
1 large parsnip, peeled and diced
1 medium rutabaga, peeled and diced
4 cups Low FODMAP broth
2 cups water
1 cup leek greens, chopped
½ cup fresh parsley, chopped
½ tsp dried thyme
1 tsp salt
½ tsp pepper
2 tbs garlic infused oil
1 bay leaf

Per Serve: Calories 187, Fat 5g, Sodium 438mg, Carbs 26g, Fiber 5g, Sugars 5g, Protein 6g

Start by heating the garlic infused oil in a 6qt soup pot or dutch oven. Add the thyme leaves and cook on low until the mixture is fragrant. 

Add the leeks, salt, and pepper and continue to cook on low until they are softened, about 3 minutes. 

Add the carrots, parsnip, rutabaga, potatoes, broth, water, and bay leaf. Heat to a simmer, and continue to cook about 40 minutes, or until all the vegetables are fork-tender. 

Add all but a pinch of the parsley, and serve with the remaining parsley as a garnish. 

What's your favorite root vegetable and how do you cook it?

When someone reached out to me to see if I wanted to try a new Low FODMAP product they were launching, I jumped at the opportunity. Little did I know how far my excitement would reach. Ranch dressing is a lifestyle, a religion, a long-term relationship. And this ranch dressing hit the spot! I started by dipping carrot sticks, delighted by the thick, creamy texture and the punchy flavor. But the magic of ranch doesn't stop at dipping crudite. 

Here I mix classic flavors - creamy ranch, peppery arugula, oozy cheese and smoky bacon. Throw it all on a pizza crust and treat yourself to a Low FODMAP dish that screams everything but "dietary restrictions". 




Low FODMAP Chicken Bacon Ranch Pizza

Serves 4

1 package Udi's Gluten-Free Pizza Crust (2 crusts) or another Low FODMAP pizza base
1 chicken breast, cooked and cubed
3 strips of bacon, cooked and chopped
1 medium common tomato, deseeded and diced
3/4 cup aged mozzarella cheese, shredded
1 cup arugula leaves
1 tsp garlic infused oil
2 tbs olive oil
2 tbs fresh basil, finely chopped
1/2 tsp Italian seasoning
4 tbs  Live Free Foods Ranch Dressing  or  homemade (click for recipe)

Per Serve:  Calories 435, Fat 27g, Sodium 1172mg, Carbs 25g, Fiber 1g, Sugars 4g, Protein 19g

Preheat the oven to 375(f).

​Start with the garlic oil, olive oil, Italian seasoning and fresh basil in a small pan. 

Heat on low just until it becomes highly fragrant and the basil is gently wilted.

Spoon onto the crusts and spread evenly, using a pastry brush if necessary. 

Then begin to layer on the toppings. I start with half the mozzarella, then chicken, then bacon, then tomato, and finish it with the remaining cheese. 

Bake on a baking sheet for 5-7 minutes, until the cheese is melted and the toppings are warmed through. Pile on the arugula leaves while the pizza is still hot, and finish with a generous drizzle of Ranch Dressing. 

Slice and enjoy immediately!

We all have those days where the last thing we want to do is cook an elaborate meal. Without all the takeout and frozen meal options our high FODMAP eating friends have, we are left to be a bit more creative with our pantries. 

This meal was borne out of desperation for a quick meal, and a desire to cut as much meat out of my diet as possible. So put this one on your meal plan next week - it's quick, easy, cheap, and as always, Low FODMAP. 

Here ​I feature Casa de Sante Mexican Seasoning, which is a great pantry staple for the low FODMAPper who misses Mexican food (*raises hand enthusiastically*) and is salt-free. Alternatively, you could use FODY Taco Seasoning and omit the salt called for, or my homemade version.


Low FODMAP 20-Minute Chickpea Bowls
Serves 4
1 cup of canned chickpeas, drained and rinsed well
1 cup of uncooked long grain rice, like basmati or jasmine
2 cups Low FODMAP broth/stock
1 tbs garlic infused oil
1 tsp Casa de Sante Mexican Seasoning Mix
1/2 tsp salt

Optional toppings:
Low FODMAP Salsa*
Shredded aged cheese
Low FODMAP sour cream (lactose-free or Tofutti)
Corn tortilla chips
1/8 medium or 20g avocado

*I used homemade but you could use FODY or Casa de Sante


Start by rinsing your rice thoroughly.

Then, in a medium pot, add the garlic infused oil and seasoning mix. Heat on medium-low heat until the mixture is fragrant, about 2 minutes. 

Add the rinsed rice to the pot, and stir to coat evenly with the spice and oil mixture. Continue to let this toast for another 5 minutes or so. 

Meanwhile, rinse the chickpeas well, and add them to the pot. Stir to combine.

Add the broth/stock and bring to a boil. Once boiling, turn heat down to low, put the lid on and let this cook for 20 minutes.

Meanwhile, prep your toppings: salsa, cheese, chips, sour cream, avocado and whatever else your little heart desires.

The rice and chickpeas are done when the liquid is completely absorbed and the rice is cooked through.

Serve with your favorite toppings and enjoy!

What's your go-to meal when you just don't feel like cooking?

When you need a dip and you're on Low FODMAP elimination, it's not as simple as just dropping by the grocery store and picking up something to bring to the party. Luckily, it's not much more difficult than grabbing a jar of dip to whip up this fabulous, better-than-Hidden-Valley, creamy, perfect ranch dressing. Whether you're dipping or topping a salad, or spreading it on a sandwich, a little Low FODMAP milk can adjust the consistency to meet your needs here. 

Now, I did purchase the Fody Ranch Dressing to try. The consistency is much thinner than I expected, and the flavor did not remind me of typical ranch dressing. It was very vinegar-forward and honestly, it made both me and my (FODMAP-consuming and garbage-disposal-esque) husband gag. If you're not a current ranch dressing fan, it has gotten some positive reviews, but I think if you're missing Hidden Valley, you'll likely prefer this homemade version. 

UPDATE: There's a new certified Low FODMAP Ranch Dressing on the block - and boy, is she gooooood! Live Free Foods Ranch Dressing really hits the mark for those of us who crave the FODMAP-ladenn versions of our past. It's so thick and creamy!
​

Low FODMAP Ranch Dressing Dip

Serves 8

1/2 cup Low FODMAP sour cream*
1/4 cup Low FODMAP mayonnaise**
3 heaping tbs fresh chives, chopped finely
2 tbs fresh dill, chopped finely
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp worcestershire sauce***
1-2 tbs (or until desired consistency is reached) Low FODMAP milk of choice****

*Lactose-free sour cream works wonderfully here, as does Tofutti vegan sour cream
**I use Best Foods (aka Hellman's), though much storebought mayonnaise is Low FODMAP by ingredient
***While worcestershire sauce does contain onion and garlic, it has been tested by Monash as Low FODMAP up to 2 tablespoons per serve - Read more from Alana at A Little Bit Yummy here
****Including lactose-free cow's milk, rice milk, almond milk, or soy milk made from soy protein isolate

Per Serve: Calories 90, Fat 8g, Sodium 262mg, Carbs 5g, Fiber 0g, Sugars 1g, Protein 1g

Mix all ingredients together and enjoy!

What's your favorite High FODMAP dip you'd like to make Low FODMAP?

One of my first jobs in high school was working at a small local Italian bakery. I'd stand behind rows and rows of beautiful cannoli, pignoli, and panna cotta. My boss would loudly greet her favorite customers with a big hug and free baci (little chocolate "kiss" cookies), touting the authenticity of her breads and pastries. But the treat that stuck around, nagging the back of my mind was always the beautiful, berry-filled ricotta muffins. They were dense, lightly sweet, and fragrant. 

Since then, I've whipped them up a number of times - switching out the raspberries for blueberries, the lemon for orange, and every combination you could think of. The lemon raspberry ones are always the biggest hit, with loved ones and coworkers alike requesting a fresh plate of them to appear on the table for their enjoyment. 

Since being introduced to Low FODMAP - the ricotta cheese got thrown out. Lactose galore! So when I started hearing inklings of a new dairy-free ricotta hitting the shelves of our local health food store, I squealed with excitement - the muffins shall be mine again! 

Now, for those of us in the States, Kite Hill Foods make an awesome almond milk-based ricotta cheese that is also Low FODMAP. While it is untested, it is made from almond milk which has a safe serving of  1 cup (250ml) and has zero added high or moderate FODMAP ingredients. If you don't tolerate almond milk, or you don't have access to Kite Hill, I highly recommend trying out Jennifer from Fussy Fodmapper's Low FODMAP Ricotta Cheese Recipe made with lactose-free milk. She says to strain for less time if you need a looser ricotta, which is recommended for this recipe. 


Low FODMAP Lemon Raspberry Ricotta Muffins

Serves 12

1 cup Kite Hill Almond Milk Ricotta Cheese OR Fussy Fodmapper's Recipe for Lactose-free Homemade Ricotta Cheese
2 eggs, room temperature
1 tsp vanilla extract
1 stick (113g) unsalted butter, melted and cooled
2/3 cup sugar
2 cups Low FODMAP flour*
2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
Zest of one lemon
​2 tsp fresh lemon juice
1 6oz (170g) fresh raspberries

​*I use Bob's Red Mill Gluten-Free 1 to 1 for Baking

Per Serve: Calories 192, Fat 6g, Sodium 1764g, Carbs 28g, Fiber 3g, Sugars 11g, Protein 6g


Preheat the oven to 400(f) and grease a nonstick muffin pan. 

Start with the sugar and lemon zest in a large mixing bowl. With clean fingers, start to massage the zest into the sugar. Rub and mix until the entire bowl is fragrant with the lemon oil. 

In another dish (I used a measuring cup), whisk together the ricotta, lemon juice, butter, vanilla extract, and eggs. 

Add the dry ingredients to the large bowl with the lemon sugar - flour, baking soda, baking powder and salt - and whisk it all together. 

Pour the wet mixture into dry ingredients and begin to fold it in gently. This isn't about being thorough, it's about being gentle - the longer you mix it, the heavier your muffins will be. Lastly, fold in the raspberries. I like to break them up a little with my spatula so you get a beautiful pink swirl of raspberry magic in every bite. 

Spoon the dough into the greased muffin tin and place it on a rack in the middle of the preheated oven. 

Bake for about 25 minutes, or until an inserted knife or toothpick comes out clean and the tops are golden brown and slightly risen. 

Eat with friends within 2 days, or freeze for up to 3 months. Reheat in the microwave for 30 seconds, or in the oven to desired temperature. Enjoy!

What's your favorite sweet treat and how do you adapt it for Low FODMAP?

My love for Pad Thai is oddly traced back to my days working at the mall. Whether making lemonade and serving corn dogs, or schlepping clothes and underclothes to the masses, I always  looked forward to the Pad Thai at the food court - it was chock-full of color, flavor and texture. The best things about this dish are the crunchy vegetables, the tangy sauce, and the sprinkling of peanuts. While, of course, this is not the traditional tamarind flavored meal you expect from an authentic Thai restaurant, it is absolutely delicious - and, of course, Low FODMAP! 

I drew major inspiration from Lindsay at Pinch of Yum - her blog is one of my absolute favorites and has been for years. While it is not a Low FODMAP  blog, I've found her recipes to be really accessible and delicious. Please check out her Rainbow Vegetarian Pad Thai recipe here.

Don't be disturbed by the pungent odor of the fish sauce if you have never worked with it before - the final product does not reveal it's stinky beginnings. 

Low FODMAP Tofu Pad Thai

Serves 4

4oz rice noodles
1 14oz package of extra firm tofu, drained, pressed and cubed
2 eggs, beaten
1 medium zucchini, spiralized
1 red bell pepper, julienned
2 medium carrots, ribboned or julienned
1 bunch cilantro, chopped
1/4 cup peanuts, chopped
1/2 cup green onion, green part only, chopped
1 tbs garlic infused oil
1 tbs canola/vegetable oil
1 tbs coconut oil

​For the sauce:
3 tbs fish sauce
3 tbs brown sugar
3 tbs broth/stock*
2 tbs white vinegar
1 tbs smooth peanut butter
1 tbs soy sauce
1 tsp chili paste or hot sauce*

*Be sure to find one without garlic, onion or high fructose corn syrup

Per Serve: Calories 356, Fat 20g, Sodium 1302mg, Carbs 27g, Fiber 4g, Sugars 15g, Protein 16g

Start by frying the tofu in coconut oil on medium heat until golden, flipping to get each side.  The goal is to remove as much liquid from the tofu as possible, while adding a nice crust for the sauce to adhere to. Set aside when done.

While the tofu cooks,  place the rice noodles in a container of lukewarm water to soften and set aside.  Start prepping your vegetables - spiralize the zucchini, julienne the bell pepper, and ribbon the carrots.

Chop the green onion, peanuts and cilantro.

Throw the sauce ingredients in a mason jar and shake it up until the ​peanut butter dissolves.

Heat the garlic infused oil in a wok and add the veggies, tossing until tender. Remove and set aside.

Add the canola or vegetable oil to the wok, drain and add the rice noodles. Toss the noodles until they are evenly coated with the oil.

Add the sauce and continue to cook the noodles on medium-high heat until the sauce starts to thicken and stick to the noodles. 

Push the noodles to one side of the wok, and add the egg. Allow to sit for about thirty seconds to set slightly, then combine it all together for another minute so the egg can cook a little bit more.

Toss in the vegetables and tofu and stir! Get everything warmed through and well combined.

Toss in the cilantro, peanuts and green onions and serve immediately.

What's your favorite meal from the mall food court?

Sometimes you just crave something rich, creamy, and warm that fills your home with the comforting scent of bay and thyme. While classically made with heavy cream, my version of potato leek soup uses canned coconut milk to achieve an equally sumptuous mouth-feel. 

I love how easily this one comes together, and I'm sure we can all rejoice in the fact that we don't have to chop onions or garlic. Try serving it with a drizzle of garlic infused oil like I did. Crumbled bacon adds a nice salty bite, or cubed cooked chicken breast to make it a bit heartier for a dinner. 

Whip up a batch this week for dinner, and stock your freezer with the leftovers for a quick lunch later. 

Low FODMAP Creamy Potato Leek Soup

Serves 8

2 cups leeks, green part only, chopped
3 large russet potatoes, peeled and diced
1 stalk of celery, diced
1 medium carrot, peeled and diced
4 cups Low FODMAP broth/stock
1 cup canned coconut milk
1 bay leaf
3 tbs butter
1 tbs garlic infused oil
1 tsp dried thyme leaves
Salt and pepper to taste

Start by melting the butter in a large soup pot. Add the garlic infused oil, carrot, leek, celery and thyme and saute until the vegetables are soft, being sure not to brown them, about 10 minutes. 

Toss in the bay leaf, potatoes, and stock/broth and bring to a simmer. 

Turn heat down to low and simmer for about 20 minutes, or until the potatoes are soft. ​

Using an immersion blender, puree to desired texture - I like it smooooth. Alternatively, you could wait for the soup to cool a bit and use a stand blender, just be sure to allow steam to escape when blending. 

Stir in the coconut milk. Serve with a drizzle of garlic infused oil and a sprinkle of thyme leaves. Enjoy!

What's a classic dish you wish was Low FODMAP?

Since we've got your freezer stocked with my Low FODMAP Salsa Verde, it's only fitting I show you a couple ways to use it (besides dunking tortilla chips, which is a delicious, yet obvious way to consume this salsa). 

Now, typical enchiladas are tortillas painstakingly dipped in oil, then sauce, then rolled around a filling and baked. They sure look pretty that way, but I just don't find the patience. Speaking of patience, I opted to just buy a grocery store rotisserie chicken, further diminishing the prep time. Be mindful when purchasing, as some are laden with high FODMAP garlic and/or onions. I went with the Kroger Simple Truth brand - just chicken, water and salt. You could also just roast a couple chicken breasts and chop them up for the same result. 

This is a great casserole to prepare, then pop into the freezer for another time, or you could whip this up for a potluck dinner and wow your friends with how tasty eating Low FODMAP can be. And boy howdy, can it be delicious. 

 Low FODMAP Green Chile Chicken Enchilada Bake

Serves 8

18 corn tortillas, halved
3 cups cooked chicken, finely diced
1 ear of sweet corn, kernels only
1 10oz packet of frozen chopped spinach, thawed and squeezed
1 cup canned black olives, chopped
3 cups Monterey Jack cheese, shredded
2 cups Low FODMAP Salsa Verde
​1 cup Low FODMAP broth/stock
Fresh cilantro leaves for serving

Per Serve: Calories 331, Fat 12g, Sodium 532mg, Carbs 31g, Fiber 5g, Sugars 5g, Protein 28g

Preheat oven to 375(f).

In a large mixing bowl, combine the chicken, corn, spinach, and olives. Set aside.

In a medium saucepan, combine the Low FODMAP Salsa Verde and the broth, and heat through on low heat.

It's time to start assembly! I always start by spreading some sauce across the bottom of the casserole dish. Then layer the tortillas, the chicken mixture, and the cheese. More sauce, and then repeat! I like to do three layers.

Top the final layer with the last of the cheese and the sauce. 

Bake for 45 minutes, or until the top is golden brown and serve with a sprinkling of cilantro. 

Can you resist that bubbly cheesy goodness? 

My love of cooking extends beyond my own creations. Trying new recipes is an exciting adventure, but I have had my share of recipes flops. There are few things worse in the kitchen than all your shopping, chopping and sauteing efforts to be for naught. This is why it thrills me to bring you the following recipes, from other creators, that are tried and true in my house. 


​
1. Low FODMAP Ketchup from A Saucy Kitchen

As anyone following the Low FODMAP elimination phase knows, ketchup is usually riddled with garlic, onion, and high fructose corn syrup - especially in the United States. While FODY Foods offer certified Low FODMAP Ketchup if you're not in the mood, homemade ketchup is actually super simple to whip together. Keep in mind here to use regular white sugar, as coconut sugar becomes high FODMAP very quickly. I also add extra vinegar - I like my ketchup to be a little zippy.

​
2. Lauren Renlund's Low FODMAP Pumpkin Spice Baked Oatmeal

This recipe comes from an amazing Canadian dietitian, and makes the perfect small breakfast or mid-morning snack. The oats and pumpkin provide plenty of nutrients, and I add walnuts for an added crunch. These are perfect to whip up on a Sunday and pop into the fridge for quick breakfast all week long. Just pop in the microwave for 30 seconds to reheat - they're filling, nutritious, and not too sweet. 

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3. A Little Bit Yummy's Minestrone Soup

Wow, does this soup pack some flavor! Alana clearly understands the magic that bacon can bring to what might otherwise be a really standard soup. This makes an amazing meal - like a warm hug in a bowl. It's got the creaminess of the chickpeas, the zip of the tomatoes, and the starchiness of the potato. This serves four, so I would recommend either only cooking for four, or undercooking the pasta separately and adding per serving. Gluten-free pasta turns to mush if it soaks for too long. This is a big staple meal in my household. 

​
4. Crunchy Tofu Chop from A Sprouted Kitchen

This one does take some modifications - but boy is it tasty! This is one of those "salad" type foods that you could pack in a cooler and would make an excellent lunch on-the-go. As I've mentioned, I'm always looking for more ways to eat plant-based meals. This one fits the bill! To make it Low FODMAP: only use the green tips of the green onions, sub in sunflower seeds or peanuts for the cashews, maple syrup instead of agave, garlic infused oil instead of the garlic clove and plain olive oil, and a Low FODMAP hot sauce instead of Sriracha - I use Cholula.


​5. The Best Soft Chocolate Chip Cookies from Pinch of Yum

So I have  confession to make - I'm addicted to these cookies. I purposefully keep chocolate chips on my grocery list so I always have some on hand to whip these up. I like to grab the dairy-free ones, so I can use the dark chocolate serving size and get more chocolate per bite. This recipe just needs a swap for Low FODMAP flour - I use Bob's Red Mill Gluten-Free 1 to 1 for Baking. I also swear by chilling the dough - I know the author advises against this, but with gluten-free flour, I think it really helps give the cookies a little more body. I also prefer to weigh the flour - we all have a handy food scale for Low FODMAP portions anyway, right? The worst part about this recipe is sticking to 2 small cookies per serving - and that's really tough. 

​
I'm always on the lookout for more recipes to add to my repertoire - what are your favorite recipes and how have you adapted them to be Low FODMAP?

What do I even say about falafel? Little puffs of herbacious goodness with a golden crust. Falafel are without a doubt one of my most favorite foods. Usually made with chickpea or fava bean flour, and eaten with an assortment of delicious salads and sauces, falafel are a widely popular street food in the Middle East and across the world. 

Falafel hold a special place in my heart due to a small sliver of Lebanese heritage and my mother, who trod forward in instilling me with a love for these pungent flavors despite my childhood food pickiness. I ate them often, served with lettuce, tomato and yogurt sauce wrapped in a fluffy pita from food carts. Sometimes mom would make them, and I would peek on tiptoes into the bowl where she mixed the falafel by hand, and it was always a treat. 

There are many variations of these delicious fritters, but my favorite are the ones that have a popping crunch on the outside, and are fluffy and bright green on the inside. 

Remember that canned chickpeas are low FODMAP up to 1/4 cup, and they need to be properly rinsed. I go heavy on the herbs here for a big punch of flavor, and use cooked quinoa to add some bulk and extra nutrients. This makes about 20 falafel, with four being a serving. 

If you'd prefer, you can bake these falafel in the oven instead. Just line a baking sheet with parchment, grease it lightly, and grease the top of each falafel lightly before baking at 425(f) for about 30 minutes, or until the falafel are hot and crispy. 

Low FODMAP Falafel Salad

Serves 5

For the Falafel:
1 cup chickpeas, drained and rinsed very well, lightly dried
1 bunch cilantro/coriander
1 bunch flat-leaf Italian Parsley
6 green onions, green part only
2 tbs lemon juice
1 cup cooked quinoa
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 tsp ground coriander seed
1/4 tsp ground cumin 
1 tbs Low FODMAP flour*
​Canola/vegetable oil for frying

For the salad:
Mixed spring greens, about 10 cups
1 medium carrot, peeled into ribbons
1 common tomato, sliced into half-moons
1/4 cup feta cheese OR 1/4 cup  sunflower seeds to keep vegan

For the dressing:
Juice of one lemon
1 tbs white wine vinegar
1 tbs garlic infused oil
1 heaping tsp Za'atar seasoning**
1 tsp maple syrup
1/3 cup canola/vegetable oil
Salt and pepper to taste

*I use Bob's Red Mill 1 to 1 Gluten-Free for Baking, be sure to avoid high FODMAP flours
*I used Private Selection Za'atar, which is a mix of ground sumac, sesame seeds and salt

Per Serve: Calories 521, Fat 27g, Sodium 339mg, Carbs 60g, Fiber 13g, Sugars 7g, Protein 17g

Start by pulsing the chickpeas, cilantro, parsley, green onion, lemon juice, salt, pepper, coriander and cumin in your food processor until it is just barely smooth enough to hold it's shape in patties. 

Fold in the cooked quinoa, and flour. 

Form into uniform patties - I used my 1oz spring loaded scoop - and fry in batches in hot oil until the falafel are a deep golden brown, about 5 minutes each batch, flipping once. 

Drain cooked falafel on a paper towel when they're done and set aside. 

Blend all the dressing ingredients however you please, I prefer shaking it in a mason jar. 

Assemble the salad by tossing the greens in dressing to your taste, sprinkling with feta cheese crumbles, carrot ribbons, and slices of tomato. Serve four falafel per serving to keep it Low FODMAP. 

Enjoy!

There's a certain kind of magic that happens when you put a nice, large casserole dish of food in the oven. The home fills with the scent of a hearty meal, salivary glands start going to work, and the glow of the lamps in the early-Autumn darkness give that uniquely cozy feeling. This Shepherd's Pie always brings me there. 

It's still packed with veggies, but the thick, fluffy layer of mashed potatoes makes you feel like a kid again. And I didn't even mention the butter, yet. 


Low FODMAP Shepherd's Pie

Serves 8 


1lb ground beef 
1 medium zucchini, diced
2 large carrots, diced
1 celery stalk, diced
1 tbs garlic infused oil
1 14oz can crushed tomatoes
3 large yukon gold potatoes, cubed
1/3 cup Low FODMAP chicken broth/stock
1/4 cup butter, divided
1/3 cup of red wine
1 tbs Low FODMAP sour cream
2 tbs green onion, green part only, chopped
1 tsp Italian seasoning
Salt and pepper to taste

Freeze dried chives to garnish

Per Serve: Calories 244, Fat 14g, Sodium 230mg, Carbs 15g, Fiber 3g, Sugars 3g, Protein 14g

Preheat the oven to 375 (f).

Start by browning the beef in a large rimmed pan. Push the browned meat to the edges of the pan, and add the garlic infused oil, carrot, zucchini and celery. Season with the Italian seasoning, salt and pepper. 

Cook the veggies until they have softened and developed some color. Deglaze the pan with the red wine, scraping up any bits. Add the crushed tomatoes and simmer on low for about 20 minutes.

While the filling is cooking, get your potato mash going. I like to be sure to rinse the chopped potatoes in cold water before cooking, and hot water after cooking to remove some starch. This trick helps keep them from getting too sticky. 

Add in the chicken broth, sour cream, 2 tbs of butter and salt & pepper to taste. 

Mash to desired consistency, and fold in the green onion. 

Start assembling the casserole by spreading the vegetable mixture in the bottom of a dish. 

Then spread the potatoes in an even layer on top. This can be done with a spoon, spatula, but I most often use clean hands. You could also use either a pastry piping bag, or a ziptop plastic bag with the corner cut off. This time I used a plastic bag. 

Top with remaining butter and a sprinkling of freeze dried chives. 

Bake until the top is golden brown, and the inside is bubbly. 

I especially love making this on a Sunday evening, so I can enjoy the leftovers as weekday lunches. 

Enjoy!

When the server at the taqueria asks if I'd like red or green salsa, I'm going to answer "green". Something about the brightness of the tomatillo, the freshness of the cilantro, and the mild heat of the poblanos just does it for me. You'll love using this sauce to top tacos, in enchiladas, and to smother chicken with for Low FODMAP Tomatillo Chicken Burrito Bowls (recipe coming soon), or Low FODMAP Green Chicken Enchilada Bake (recipe coming soon). 

If you're as lucky as me, your step-mom will have excess tomatillos from her garden to bestow you with. I like to make this in huge batches and freeze in meal-sized portions, so I always have a flavorful sauce on hand. 



Note: Tomatillos are currently untested by both Monash and Fodmap Friendly. While tomatillos are part of the nightshade family, all of which test Low FODMAP, they are technically not the same as a green tomato, and therefore should be saved until after reintroduction. Start with small servings and increase to test tolerance. 

Low FODMAP Salsa Verde

Serves 8-12

1.5 lbs tomatillos
2 poblano peppers
Juice of one lime
1 bunch of cilantro
1/4 cup green onion, green part only
1/4 tsp ground cumin
1/2 tsp ground coriander seed
1 tsp salt
1/2 tsp black pepper

Start by heating a cast iron skillet on high, until it starts to smoke. Add the tomatillos and poblanos to the skillet to char them on each side, rotating to blacken on all sides.

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Let the peppers and tomatillos cool, then put them in your blender, along with the cilantro, green onion, lime juice, cumin, coriander, salt, and pepper. 

Blend until smooth and enjoy!

What's your pick - red or green sauce? 

So, my husband is constantly raving about his mom's meatloaf. Naturally, I asked for the recipe one day. Turns out, there was no secret ingredient - just the instructions on the back of a particular brand of French onion soup. For years this meatloaf held a beloved position on our dinner rotation, particularly around this time of year. There is something so down-home about a really simple recipe like that one - just ground beef, ketchup, eggs, and a packet of the dry soup mix. 

When it came time to adapt mom's meatloaf  to the Low FODMAP diet, it was obvious I would need to find a suitable ketchup. FODY Foods has a great certified Low FODMAP ketchup to keep things simple. I decided it would be fun to try my hand at a homemade version. So, I opted to try
the Low FODMAP ketchup recipe from Sarah at A Saucy Kitchen (be sure to use regular sugar, and not coconut sugar). It turned out great for french fry dipping, and even better in this meatloaf. 

I call upon classic flavors here, with leeks, carrots, and celery creating a robust flavor, while the ketchup and breadcrumbs help bind it all together. And bacon - everything is better with bacon, but here it serves to add extra fat where the ground turkey lacks. You could also use all ground turkey for an overall leaner result. 

Low FODMAP Meatloaf

Serves 8

1 lb ground turkey
1 lb ground beef 
1 medium carrot, peeled and diced
1 stalk of celery, diced
1 leek, green part only, chopped
3 strips of bacon
1/2 cup breadcrumbs*
1/2 cup Low FODMAP ketchup**
1 egg, beaten
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 tsp Italian seasoning

*I used oven-dried sourdough bread, blitzed in the blender. Pork rinds (chicharrones) make an excellent gluten-free option. 
**I used homemade from this recipe, being sure to use regular sugar instead of coconut sugar

Per Serve: Calories 292, Fat 14g, Sodium 503mg, Carbs 11g, Fiber 1g, Sugars 5g, Protein 30g

Preheat oven to 375(f).
​Start by browning the bacon in a large saute pan. Set aside. Add the carrot, celery, leek, salt, pepper, and Italian seasoning to the pan, and cook until the vegetables have softened. Crumble the bacon back into the mixture and set aside. 

In a large mixing bowl, combine the turkey, beef, breadcrumbs, egg, and the vegetable mixture. Put the whole thing into a loaf pan, and bake for 1 to 1.5 hours. 

What's your favorite recipe using ketchup?

As I've mentioned, I would prefer to eat a mainly vegetarian diet. Throwing Low FODMAP into the mix makes that especially difficult, as we have to stay away from most legumes and an array of vegetables. So it was much to my pleasure when the bounty of zucchini bursting forth from my summer garden presented me with a challenge: use it up! 

They say the best foods were discovered by accident, so let's call it an accident that I pulled out my grater and transformed some simple potatoes and zucchini into an Instagram worthy meal. 

Low FODMAP Veggie Fritters with Lime Basil Sauce

Serves 3

1 small zucchini/courgette, grated
2 small potatoes, grated
¼ cup green onion, green part only, chopped
2 cups breadcrumbs*
2 eggs**
1 tsp sweet paprika
1 tsp kosher salt
½ tsp freshly ground black pepper
Vegetable oil for cooking

Lime Basil Sauce
¼ cup Low FODMAP sour cream***
1 tbs Low FODMAP mayonnaise***
1 tbs lime juice
1 tbs fresh basil, chopped
​1/2 tsp garlic infused oil
Salt and pepper to taste

Side Salad
3 cups mixed spring greens
¼ cup carrot, peeled and grated
¼ cup common tomato, diced
2 tbs sunflower seeds

Salad Dressing
1 tbs lime juice
1 tbs garlic infused oil
1 tbs extra virgin olive oil
Dash of pure maple syrup
Salt and pepper to taste

*I make my own using sourdough bread and pork rinds (chicharrones), omit the pork rinds to keep it vegan
**Substitute 2 tbs ground chia seeds soaked in 6 tbs water for a vegan and Low FODMAP egg replacement
***Use vegan mayonnaise and dairy-free sour cream to keep things vegan, or regular mayonnaise and lactose-free sour cream for Low FODMAP only

Per Serve: Calories 738, Fat 23g, Sodium 1392mg, Carbs 115g, Fiber 12g, Sugars 8g, Protein 27g

Start by grating the potato and zucchini, rinsing the shreds with cool water, and squeezing out as much liquid as you can. Rest the shreds on a lint-free kitchen towel.

Prep the rest of the fritter ingredients and mix them together in a large mixing bowl.

Coat the bottom of a frying pan with vegetable oil and heat on medium high. Form the fritter mix into patties and pan-fry until golden on each side. 

While you're frying the fritters, mix together the ingredients for the Lime-Basil Sauce in a small container and set aside. 

For the side salad, I just throw the dressing ingredients in a mason jar, seal the lid tightly and shake it - then use tongs to distribute dressing evenly over the greens. Top with carrot, tomato and sunflower seeds. 

Serve it all up immediately and enjoy! 

What's growing in your garden this year?

If there's one thing I miss most from before Low FODMAP, it's definitely super inexpensive tacos from the local Taqueria. They're quick, filling and you can feed two people for less than ten dollars.

My fondness for the flavors is steadfast, but it was time to let go of the symptoms that would ensue the following day. I've already shared my super quick and easy Low FODMAP Fish Tacos, if you're looking for a different take. But here, I'm going to share a simple recipe for homemade Low FODMAP Taco Seasoning, which is a highly versatile pantry staple. Then we can apply our seasoning mix to a 20-minute Chicken Fajitas meal - one you can whip up in the time it would take to  swing by for takeout. 

Low FODMAP Taco Seasoning

Makes 3 TBS, 3 servings

3 tsp chili powder
1 tsp ground coriander seed
1/2 tsp ground cumin seed
1/2 tsp red pepper flakes
1/8 tsp ground cayenne pepper
1 tsp dried oregano 
1 tsp kosher salt
1 tsp freshly ground black pepper

Mix all ingredients together - simple as that! You can multiply the recipe to make larger batches to hang out in your pantry. Note that I am using ground California Chilies for the chili powder, which is very mild. If you can't find California Chili Powder, try substituting paprika. The cayenne pepper and red pepper flakes do add a fair bit of heat. For those who prefer a milder taste,  be sure to use a mild chili powder, omit the cayenne, and decrease the red pepper flakes to a pinch. 

Low FODMAP Chicken Fajitas

​Serves 3

2 chicken breasts, cut into bite-sized strips
1 small zucchini/courgette, julienned
2 bell peppers/capsicums, julienned*
3 tbs Low FODMAP Taco Seasoning**
2 tbs garlic infused oil
9 corn tortillas
​A few sprigs of cilantro/coriander for serving
Low FODMAP Sour Cream for serving***
​
​*I used yellow and orange peppers, red are also Low FODMAP in any serving, but keep in mind if you use green to keep serves at 52g due to sorbitol
**3 tbs is the entire recipe for Low FODMAP Taco Seasoning listed above OR Casa de Sante Mexican Seasoning
***Lactose-free sour cream is Low FODMAP, or the Tofutti brand for a Low FODMAP and dairy-free option

Per Serve: Calories 386, Fat 15g, Sodium 449mg, Carbs 36g, Fiber 7g, Sugars 6g, Protein, 27g

Preheat oven to 425(f).

​Start by tossing the chicken, zucchini and peppers with the garlic oil and taco seasoning. Spread into a single layer on a sheet pan.

Roast for 15 minutes, or until the chicken is cooked through. 

Serve with warmed corn tortillas, a dollop of Low FODMAP sour cream and some cilantro leaves.

What's your go-to quick weeknight meal?

You know you're Low FODMAP when... you've spent a whole day in the grocery store, reading the labels of every single brand and variety of tomato sauce only to leave with a sad can of plain tomatoes. Now, there are some ready-to-eat options for your pizza or pasta meal for us FODMAPpers. 

Fody Foods, a certified Low FODMAP company, offers a couple choices. 

Casa de Sante offers two choices of store-bought Low FODMAP tomato sauce:
Nello's Piedmont Pomodoro, and Rao's Sensitive Formula

But I find that even when I bite the bullet and pay a bit more for one of these pre-made choices, I end up doctoring it with garlic oil and seasoning to get the flavor I want. So I figure, I may as well make my own so I can build the flavor I want in the final result. Try this sauce with my Low FODMAP Spaghetti and Meatballs recipe.

Low FODMAP Tomato Sauce

Serves 10

1 fennel bulb, diced
1 stalk celery, diced
2 medium carrots, peeled and diced
1 medium zucchini/courgette, diced
1 28oz can diced tomatoes
¼ cup chicken broth/stock
¼ cup red wine
2 tbs garlic infused oil
1 tbs dried oregano
1 tsp red pepper flakes
1 tsp salt
½ tsp pepper

Per serve:  Calories 58, Fat 3g, Sodium 273mg, Carbs 7g, Sugars 4g, Fiber 2g, Protein 1g
​

Start by heating the garlic oil in a large sauce pan on medium. Add the oregano and red pepper flakes and heat until fragrant. ​

Deglaze the pan with the red wine, using your utensil to scrape any brown bits off the bottom of the pan. Add the stock and the tomatoes and simmer on low heat for about 30 minutes. ​

What's your go-to meal that uses a tomato sauce?

There's something so appealing to me about a meal you throw on a sheet pan and leave in the oven to cook. It's easy, and I'm lazy, yes, but it also fills the house with the smell of a home cooked meal that soothes the soul - particularly at the change of the seasons - and gives you the warm fuzzies. 

But we're here for the food, not the pleasantries. 

For some reason, I've always been more comfortable cooking chicken breasts over other cuts. After years, it kind of becomes a habit - it is the leanest cut after all. But there's a certain bland texture about chicken breasts that no amount of marinading seems to tame. That's why I was willing to be brave enough to branch out, and found myself pleasantly surprised with the especially flavorful, juicy dinner that resulted in choosing chicken thighs instead. The skin and bone in particular add such a savory, comforting depth of flavor that can often lack in Low FODMAP cooking. 

Preheat oven to 400f.

​Start by mixing the lemon juice, oils, italian seasoning, thyme, red pepper flakes, salt, and pepper in a measuring cup with a spout.

Arrange the potatoes and chicken into a single layer on a foil-lined sheet pan.

Drizzle the dressing over the chicken and potatoes, making sure to spread it as evenly as possible.

Bake in the oven for one hour, or until the potatoes are tender and when the chicken is cut, the juices run clear. 

Serve with your favorite Low FODMAP vegetable, and enjoy!

What's your favorite cut of chicken to cook with?

There's something about coating chicken in breading, frying it and dipping it in delicious sauces that is so satisfying. I may have been known to be unable to resist fast food fried chicken in the past, but since discovering the effect FODMAPs were having on my body, I had to bid my guilty pleasure adieu. 

Finding a way to hit that craving has proven to be less difficult than I imagined - cutting out wheat flour batters, and store-bought breadcrumbs may actually be a gift in disguise. Blitzing stale sourdough bread and pork rinds (chicharrones) takes very little effort, and helps me avoid hanging out in the grocery store reading box after box of gluten-free breadcrumbs to find the Low FODMAP hidden gem. 

Then we add some collard greens into the mix - doused in nature's meat candy: bacon. Isn't every green vegetable more delicious covered in bacon? The key to collard greens is to make sure they are properly cleaned and deveined before ensuring a low and slow cook. This leaves the greens with a tender, toothsome mouth-feel; so fear not if you think you're not a collard greens fan. 

Once you try this recipe, it'll surely become one of your staples - worth every minute of extra effort. 

​Add the garlic oil to the pan, followed by the red pepper flakes. Let the oil and red pepper flakes heat up for about a minute, then add the collard greens and saute on medium heat for about 5 minutes, stirring frequently. Chop or crumble the bacon back into the pan with the greens and add the vinegar and broth, stirring to release any brown bits from the bottom of the pan. Put the lid on the pan, and turn the heat down to low. Simmer for about 40 minutes, or until the greens are soft and tender.

While the greens cook, use a basting brush to spread the grease from the bacon over the surface of the cast iron skillet. Mix the egg and hot sauce in a medium bowl, and dump the chicken pieces in. In a gallon size zipper bag, place the breadcrumbs, salt, pepper and paprika. Pull the pieces of chicken out of the egg mixture one by one, letting excess egg run off, and place into the bag with the breadcrumbs. Once all the chicken is in the bag, seal it and shake! Get all those pieces nicely coated. ​

I am a snackaholic - but the world of snacks doesn't cater to the needs of a Low FODMAP diet. Have no fear! I've compiled a list of Low FODMAP snacks for you below. Remember to always double check ingredients lists, as manufacturers can change ingredients based on location, and with no notice to the consumer. Some affiliate links included. 

Most Plain/Salted Potato Chips

Most Plain/Salted Corn Tortilla Chips

12g Almonds

23g Pumpkin Seeds / Pepitas

Hard Boiled Eggs 
 - I like them sprinkled with Tajin, a seasoning made of chili and lime
 - Best tips for perfect hard boiled eggs linked here

Stellar Labs Nutrition 
 - Protein powders and protein bars

Trueself Foods Bars
 - All flavors including Lemon, Pumpkin Spice, Cinnamon Banana, Blueberry

Fody Products 
 - Including BBQ Potato Chips, granola bars, salsa

Haagen Dazs Sorbet (1/2 cup serving)
 - Zesty Lemon and Raspberry flavors

Talenti Sorbetto (1/2 cup serving)
 - Chocolate, Roman Raspberry and Peanut Butter Fudge flavors

Yogurt
 - Quite a few options, but plenty to be aware of when shopping, I recommend reading Lauren Renlund's Blog Post about how to choose a Low FODMAP yogurt


What are your go-to Low FODMAP snacks?

Low FODMAP Fish Tacos with Pico de Gallo

Serves 2

For the fish:
2 white fish filets
1 tsp chili powder
1 tsp kosher salt
½ tsp freshly ground black pepper
½ tsp ground coriander seed
¼ tsp ground cumin seed

2 tbs canola oil for cooking

For the Pico de Gallo:
2 common tomatoes, diced
½ cup green onions, chopped (green part only)
1 tbs garlic infused oil
Juice of one lime
One jalapeno, deseeded, deveined and diced finely
½ cup cilantro, chopped
½ tsp salt
¼ tsp freshly ground black pepper
Dash Low FODMAP hot sauce*

6 corn tortillas for serving

*I prefer Cholula brand, but use whichever Low FODMAP hot sauce is your favorite

​Per serving:  Calories 461, Fat 10g, Sodium 739mg, Carbs 36g, Sugars 6g, Protein 26g

First dice and chop all your pico de gallo ingredients, give it a nice stir and let those flavors marry together in the refrigerator. ​

Pat the fish filets dry with paper towels, and sprinkle with a mixture of the chili powder, salt, black pepper, coriander and cumin. ​

Heat the canola oil in a nonstick skillet over high heat. Fry the fish filets for 3 minutes on each side, or until cooked to your preferences. Use the spatula to break the filets into bite-sized pieces. ​

Heat the corn tortillas - I used my cast iron skillet over medium-low heat. ​