Tag: FODMAP-friendly

Trying Something New

I’ve been on this FODMAP journey for a few years now, since the end of 2013.  I followed the Stanford University FODMAP plan, completing the full elimination diet before testing what could be added back in. Since that time, I have felt an incredible improvement in how I feel based on what I eat. There have been many days, though, where I would start the day feeling great and as the day went on my stomach would begin to expand and feel uncomfortable, despite not eating anything outside of my normal FODMAP diet.

So, I decided to make a few additional changes to my diet – a combination of some of the Blue Zone guidelines and avoiding inflammation that can be caused by meat.  I’ve completely removed dairy again as well – so we will see how I do without mozzarella for my pizza : (

I’d love to know how you all are doing with the FODMAP diet and what changes you have made as time has gone on with the diet.

This has nothing to do with my new food plans, but this guy is so adorable 🙂

Low-FODMAP Eggplant and Zucchini Casserole

Ingredients

1 medium Italian eggplant, stemmed, peeled, and sliced into 1/4 in. rounds

1 medium zucchini, sliced lengthwise into 1/4 in. thick strips

1 medium yellow summer squash, sliced lengthwise into 1/4 in. thick strips

1 small red bell pepper, chopped

1 tbsp. salt

2 tbsp. extra virgin olive oil, plus more for baking pan

1 medium onion, chopped into large pieces

1 clove garlic

1 28 oz. can diced tomatoes

1/2 cup fresh basil leaves, roughly chopped

Directions

Spread the eggplant slices, zucchini strips, and squash strips on paper towels on your work surface; sprinkle with half of the salt. Turn the vegetables and sprinkle with the remaining salt. Set aside for 30 minutes, then rinse the vegetables and pat dry with fresh paper towels.

Heat the oven to 400 degrees Fahrenheit. Lightly oil the inside of a 9-inch square baking dish.

Warm the remaining olive oil in a large skillet set over medium heat. Add the onion, garlic and bell pepper, cooking until soft and fragrant.  Remove the onion and garlic.

Stir in the tomatoes and  basil. Bring to a simmer, then reduce the heat to low and cook, uncovered, until the consistency of a thick sauce, about 15 minutes, stirring often.

Spread half the tomato sauce in the bottom of the prepared baking dish. Top with even layers of the eggplant rounds, zucchini strips, and summer squash in that order. Spread the remaining tomato sauce on top.

Bake until bubbly and lightly browned, about 45 minutes. Cool for 10 minutes before serving.

Healthy Appetite – February 6, 2017

I have a healthy appetite.  I always have, but the downside of that is that I can get really grumpy when not eating enough!  I remember the first time my family started to understand it – I was about 5 or 6 and the flower girl at my aunt’s wedding.  I remember starting to cry, and my mom ran around looking for something I could eat while we waited for photos to finish.  Carrots saved the day then, and they’ll save the day today as well!

The last thing I want at work is to snap at someone because I’m “hangry”, so I try to make healthy snacks to bring for the day.  Check out the FODMAP-friendly Carrot and Ginger Muffin recipe below! This recipe calls for greek yogurt, if some dairy isn’t part of your low-FODMAP diet, you can substitute coconut milk or cream.

Also – don’t forget to follow me on Instagram if you’re not already (@FODMom).  You can find great low-FODMAP and gluten-free eats in NYC as well as great recipes 🙂

Low-FODMAP Carrot and Ginger Muffins Recipe

Makes 12 muffins

Ingredients

1 3/4 cups gluten-free flour (I used King Arthur for the first time and liked it)

1 1/2 tsp baking powder

1/2 tsp salt

1 1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

2 cups peeled and grated carrots (about 3 – 4 medium size carrots)

1 in finely chopped ginger root

1/4 cup roughly chopped walnuts

1/3 cup melted coconut oil

1/2 maple syrup

2 eggs

1 cup plain greek yogurt

1 tsp vanilla

1 tbsp white sugar for sprinkling on top of the muffins before baking

Directions

Preheat oven to 425 degrees F.  Grease muffin tin with non-stick cooking spray or coconut oil.

In a large mixing bowl, combine the flour, baking powder, cinnamon, salt, ginger and nutmeg.  Mix well, ensuring no lumps remain in the flour mix.

Add the grated carrots and chopped walnuts to the flour mix and stir to combine.

In a medium mixing bowl, combine the coconut oil and maple syrup; beat together with electric beaters.  Add the eggs and beat well until the consistency is smooth and thick.  Add the yogurt and vanilla, mixing well to combine.

Slowly pour the wet ingredients into the dry, combining until smooth (aside from walnut and carrot pieces).

Divide the batter between the 12 muffin cups.  Sprinkle the white sugar on top.  Bake for 10 – 12 minutes, or until the muffins are golden on top and cooked through the center.

Allow muffins to cool before serving.

Enjoy 🙂

 

Welcome the new year – January 2, 2017

Happy New Year!  I hope you all had a wonderful holiday and spent time with family and friends. I had time with both and enjoyed some quiet time in the city as well.  Below is a snap of my favorite mulled wine from Jamie Oliver; friends of mine make this every year at our Christmas gathering, and I love it!

A few pics from city wandering and a trip to the Whitney to check out some art.

As for New Year’s Eve itself, it looks like one of two options for me – attempting to make a difficult, new recipe or ordering gluten-free Domino’s :).  This year was the new dish option, and I am so glad I did that!  I made gluten-free, low-FODMAP Pork and Shrimp Spring Rolls and gluten-free, low-FODMAP Shrimp Pad Thai.  I’ll share the Pork and Shrimp Spring Rolls today; look out for the Pad Thai later this week.

Gluten-Free, Low-FODMAP Pork and Shrimp Spring Rolls

Makes 10 – 15 rolls

Ingredients

   

Spring Roll

1 large carrot

4 -5 scallions, green end only

1 inch ginger, chopped finely

3 garlic cloves

1 1/2 cups red cabbage

1/4 lb. pork

1/4 lb. cooked, de-shelled, de-veined shrimp

1 tbsp. canola oil

1 tbsp. rice vinegar

1 1/2 tbsp. gluten-free soy sauce

1 tsp. sesame oil

1 tsp. sugar

salt and pepper to taste

Rice paper wrappers / spring roll skin

10 -12 basil leaves

Dipping Sauce

1/4 cup gluten-free soy sauce

1/4 cup rice vinegar

1/4 cup brown sugar

2 tsp. chopped ginger

1 chili pepper

Directions

Spring Roll Filling

Shred carrots, chop scallions and ginger and slice garlic cloves in half.

Heat wok or frying pan over medium hear.  Add canola oil and warm through.  Add scallions, ginger and garlic to the oil and cook for 1 – 2 minutes.

Add the pork to the frying pan and cook through completely.

Remove the garlic from the frying pan, and add carrots and cabbage to the mix.  Cook for several minutes until the cabbage wilts and carrots soften.

Add the shrimp and heat through.

     

Add rice vinegar, soy sauce, sesame oil, sugar per measurements above.  Add salt and pepper to taste. Cook for several minutes until the flavors come together and some of the sauce is absorbed into the vegetables and meat.

Set the filling aside while making the dipping sauce and preparing the spring roll skin.

Dipping Sauce

Slice chili thinly, removing seeds if desired to cut back on the heat. Place in a small mixing bowl.

Add remaining ingredients into the bowl and whisk together until fully combined.

Spring Roll

This may take some trial and error to get the feel of the spring roll skin.  I would encourage making 2 spring rolls at a time to ensure the paper maintains its form.

Slowly dip a spring roll skin into hot water, covering the entire surface. The spring roll skin should begin to soften and become pliable.

Place on a cotton dish towel for ~30 seconds.

Slowly peel the spring roll skin from the dish towel and bring to your serving plate for creation of the roll.

Place 1 – 2 basil leaves (depending on size) in the lower part of the spring roll skin.

Add about 1 1/2 tbsp. of the filling into the spring roll skin, on top of the basil leaves.

Roll the skin, folding in the sides as you go.

Serve with dipping sauce.  Enjoy!  Let me know how you like it 🙂