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Low Fodmap Foods List

March 6, 2014

Hello!  If you are coming here from my Meal Baby Registry, please find the Low Fodmap Food List HERE.  There is a link to a google document listing all foods I need to avoid, and which foods are safe.  Remember- onion and garlic like to hide!  (Avoid fresh and dried versions)

Thanks friends & family!

Love,
Ashley

P.S.  You can’t go wrong with making us many of the meals on this blog.  Check out the categories: Mains, and Veggies

Maple Balsamic Glazed Pork Tenderloin

March 27, 2014

I’ve made a dish like in this in the past that I really enjoyed.  Even though this isn’t the exact recipe, it’s really similar and easily adaptable for Low Fodmap.  It’s from Southern Food magazine.

Ingredients:

  • 1 1/2 to 2 1/2 pounds pork tenderloins
  • Salt and pepper
  • 2 tablespoons spelt flour (optional)
  • Olive oil
  • 6 to 8 ounces sliced or diced mushrooms
  • 4 green onions, sliced

***Glaze***

  • 2 tablespoons garlic-infused olive oil
  • 1/3 cup balsamic vinegar
  • 1/4 cup maple syrup
  • 2 large cloves garlic
  • 1 tablespoon rosemary

Preparation:

  1. Heat oven to 350°.
  2. Slice pork tenderloins crosswise into 1-inch rounds. Lightly sprinkle both sides of the medallions with salt and pepper; press both sides into the flour.
  3. Put enough olive oil in a large nonstick skillet to coat the bottom of the pan; heat over medium heat. Add the pork medallions and brown for about 2 minutes on each side. Remove the medallions to a plate.
  4. Add the mushrooms and green onions to the pan. Cook until just tender.
  5. Meanwhile, combine the glaze ingredients. Put the pork tenderloin back in the skillet and pour glaze over all; stir to coat all pieces of pork.
  6. Transfer to the oven and bake for 20 to 25 minutes, stirring once. (If the skillet is not ovenproof, transfer everything to a baking pan.) Serve pork with glaze. Serves 4 to 6.

Slow Cooker Pork Tacos

March 16, 2014

I made these this week and they were really good!  I found the recipe in the February issue of Parents Magazine.

4 lbs. boneless pork shoulder, cubed

28 oz. can no-salt added diced tomatoes

1 T. cumin

1 T. chili powder

3/4 t. salt

1/4 t. black pepper

8 6-in corn tortillas (or just serve over rice if Corn bothers you like it does me)

2 cups pineapple chunks (or 1 can Dole sliced pineapple)

3 cups romaine lettuce, chopped

1/4 cup fresh cilantro, chopped

Lime dressing: 1/4 cup lime juice, 1/4 cup olive oil, 1/2 t. sugar, 1/4 t. salt

Directions:

  1. In the morning, spray a 4-qt slow cooker with cooking spray.  Trim the fat from the pork. Place in the cooker with tomatoes, cumin, chili powder, salt, and pepper.  Stir to combine.  Cover and cook on low-heat setting for 7 hours.
  2. Prep lime dressing by combining all the ingredients.
  3. After 7 hours, shred meat using 2 forks.  With a slotted spoon, top each tortilla with 1/4 cup pork.  Divide the pineapple among the tacos. Save 2 cups for leftovers later in the week.   Freeze any remaining for up to 3 months.
  4. Combine romaine, cilantro, and lime dressing. Top tacos with the salad.

Beer Braised Southern Greens with Bacon

March 13, 2014

Emeril Lagasse’s Braised Southern Greens

It’s sad to think about how delicious this recipe would taste with all the onion and garlic that is in the original recipe.  But instead of choosing to re-vamp a recipe that didn’t contain those original ingredients, I chose this one because I’m really curious about the beer and bacon.  I haven’t tried this yet, but it sounds great!

Ingredients

3/4 pound bacon

1 bunch of green onions, green-part only

3 cups sliced onions

8 cloves garlic, mashed

3 teaspoons salt

3/4 teaspoon cayenne (personally, I would only add a pinch)

3/4 teaspoon black pepper

1 quart water

1 (12-ounce) can beer

1/4 cup distilled white vinegar

2 tablespoons molasses or cane syrup or sugar

5 pounds fresh greens, such as mustard greens, collard greens, turnip greens, or kale, rinsed well, picked over and tough stems removed (my favorite is turnip greens)

Directions

  1. In a large, heavy pot cook the bacon until it has rendered most of its fat, about 5 to 6 minutes.
  2. Add green onions, salt, cayenne, and black pepper and cook until the onions are wilted, about 4 minutes.
  3. Add 1 quart of water, the beer, vinegar, and sugar and bring to a boil.
  4. Begin adding the greens in batches, pressing down with a wooden spoon to submerge them in the hot liquid and adding more as they wilt.
  5. When all of the greens have been added, reduce the heat to a simmer and cook the greens, partially covered and stirring occasionally, for about 1 to 1 1/2 hours or until tender.

 

Wilted Spinach

March 13, 2014

I adapted Rachael Ray’s Wilted Spinach with Garlic and Oil to fit our needs.  Really, all you need to do is just use garlic-infused olive oil.  =)  I’m not sure about the nutmeg– but hey, to each their own.

Original Recipe found here

Yield: 4 servings

2 tablespoons garlic-infused olive oil, 2 turns of the pan
4 cloves garlic, minced
1 pound triple washed spinach, stems removed
1/2 teaspoon ground or freshly grated nutmeg
Salt and freshly ground black pepper

  1. Heat a skillet over medium heat. Add garlic-infused oil.
  2. Add spinach to the pan in stages. Fill the pan with leaves and turn leaves in warm oil until they wilt.
  3. Add more spinach to the skillet and repeat the process until all of the spinach is incorporated.
  4. Season the wilted spinach with salt and pepper and nutmeg, then serve.

Rosemary Thyme Carrots

March 13, 2014

not actual image, borrowed from: http://abcnews.go.com/GMA/recipe?id=9553807

Yield: 2 servings

1 cup carrots, sliced

2 pinches of Rosemary

1 pinch of thyme

Salt & Pepper to taste

1 T. Garlic-infused olive oil

  1. Slice carrots evenly
  2. Heat garlic-infused olive oil in a large skillet over medium-high heat.  When heated, add carrots.
  3. Let carrots cook, adding spices.  Remove once carrots are tender and slightly browned.

You could do this with any other aromatic spice, too.  Sometimes I use sage.

Spelt Pancake Mix

March 11, 2014

Displaying spelt pancake mix.jpg

Again- here is something my hubby can make us easily when we are both tired.  I’m so grateful that maple syrup is an OK sugar source on Low Fodmap.  Enjoy the recipe!

Ingredients
4 cups spelt flour
3 tablespoons baking powder
2 teaspoons baking soda
1 teaspoon salt
3 tablespoons sugar
(1 T. vital wheat gluten, optional)
Instructions
Combine all ingredients in a bowl. Pour and store in an air-tight container. Use within 3 months.

(I added 1 T. vital wheat gluten to see if it would help the pancakes’ structure.  Spelt is lower in gluten content than other wheat flours.  It does contain gluten naturally, which helps with baking, but it still doesn’t bake quite the same as naturally high-gluten wheat flour.)
To make pancakes:

  1. In a bowl, combine 1 cup of dry pancake mix, 1 egg, 1 cup of lactose-free milk, 1 teaspoon oil or melted butter, and 1 teaspoon vanilla extract.
  2. Makes 8 Pancakes
  • Note: Did you know that the lid to a Truvia container also fits a standard size Ball Mason jar?  Other lids that fit, too:  Planter’s Natural Peanut Butter, and Kraft Parmesean Cheese.

Homemade Cream-soup replacement

March 11, 2014

Are you sick of seeing recipes that call for “a can of Cream of Chicken soup”?  I am!  That stuff is not good for you, no matter who you are, AND it’s loaded with Fodmaps.  I’ve been meaning to try a replacement and I finally did tonight.  It turned out really well!  I plan on making more and freezing it so that it’s easy to use later.

Replacing Cream of Chicken Soup In Your Pantry-Cooking from Scratch

I found the original idea here, but I adapted it for Low Fodmap

1/4 cup butter

1/3 cup spelt flour

1 to 2 cups milk alternative

salt to taste

  1. In a small saucepan, melt the butter over medium-low heat.
  2. Stir in the spelt flour, whisking until it makes a thick paste. (I use a whisk with silicone to protect my pans)
  3. Add your liquid slowly, working it until the paste is absorbed.  Continue to add liquid until the sauce has reached the desired thickness, stirring often.  It will thicken as it simmers.
  • Instead of “milk,” consider using a mix of white wine and chicken broth.  That’s what I did for my Meaty Pasta Casserole and it turned out really well.  I used 1/2 cup of white wine and 1 1/2 cups of low-fodmap chicken broth.
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