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!
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.
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
- In a small saucepan, melt the butter over medium-low heat.
- Stir in the spelt flour, whisking until it makes a thick paste. (I use a whisk with silicone to protect my pans)
- 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.
I have been searching high and low for Low Fodmap meals that are easy and freezable. That way, either my husband can make it for us or I can make it ahead of time and store it in the freezer. You guys– there is not much out there!! So, I made this up today and I must say it was really good! Kyle had 3 servings. =)
1 1/3 cup homemade cream-soup replacement
1 lb ground beef
2 T. Low Fodmap italian seasoning (no onion or garlic powder!)
6 oz. uncooked Gluten Free pasta
1-2 cups of shredded cheese
salt & pepper to taste
- If you don’t have homemade cream-soup replacement ready in your freezer, make that first. Otherwise, pull it from the freezer and defrost it in a pool of cold water or in the microwave.
- Start boiling the water for the GF pasta. (Season water with salt)
- While waiting for the water to boil, cook meat. Use medium heat, add italian seasoning.
- Preheat oven to 350 degrees.
- When water boils, add 6 oz. GF pasta. My corn pasta says on the package that it cooks in 9 minutes. For this recipe, I take it out at 8 minutes. Drain, and rinse the pasta with cold water to stop the cooking. (I’m thinking about avoiding corn pasta for a while, though, because I’m curious if my belly will do better with Quinoa pasta or something.)
- Spread a couple tablespoons of cream-base on the bottom of a small oblong Pyrex dish. Add the GF pasta. Pour 1/2 cup of cream-base evenly over the pasta. Layer cooked ground beef on top. Add remaining cream-base. Top with cheese.
- Bake at 350 degrees for 15 minutes. When 15 minutes is up, turn the broiler on HIGH and broil for 4 minutes until cheese is browned.
- Let cool slightly for 5-10 minutes.
I found this recipe in the March 2014 edition of Cooking Light Magazine. It seems easily adaptable for Low Fodmap, but I haven’t tried it yet! (Additions are in italics, and omissions are in strikeout)
- 3 tablespoons pine nuts, toasted
- 1 tablespoon finely ground yellow cornmeal
1/2 teaspoon onion powder
- 1/4 t. asafetida powder (optional makeup for the omission of onion powder)
- 1/2 teaspoon baking soda
- 1/2 teaspoon finely chopped fresh rosemary leaves
- 2.25 ounces spelt flour (about 1/2 cup)
- 1 ounce Parmesan cheese, grated (about 1/4 cup)
- 1/2 cup
nonfat buttermilkYour favorite alternative milk (although some people are less bothered by buttermilk on Low Fodmap because of it’s higher bacteria level, it has been said to have less lactose)
- 1 large egg white
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons canola oil
- Preheat oven to 425°.
- Combine first 3 ingredients in a mini chopper. Pulse until finely ground. Combine nut mixture, baking soda, and next 3 ingredients (through cheese) in a shallow dish. Combine buttermilk and egg white in a shallow dish. Dip chicken in buttermilk mixture; sprinkle evenly with salt and pepper. Dredge in flour mixture.
- Heat a large ovenproof skillet over medium-high heat. Add oil; swirl. Add chicken; sauté 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 425° for 10 minutes or until chicken is done.
Julianna Grimes, Cooking Light
I found this recipe in the March 2014 edition of Cooking Light Magazine. It seems easily adaptable for Low Fodmap, but I haven’t been able to try it yet! (Additions are in italics, omissions are in strikeout)
- 2 tablespoons garlic-infused olive oil
1 medium red onion, vertically sliced
- 1 bunch of green onions, green part only
- 1 tablespoon chopped fresh thyme
4 garlic cloves, chopped
- 2 1/2 cups cubed peeled sweet potato
- 2 1/2 cups cubed peeled red or Yukon gold potato
- 1/4 cup water
- 4 ounces Lacinato kale, stemmed and chopped (about 2 packed cups)
- 3 ounces fresh spinach (about 3 cups)
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon white vinegar
- 4 large eggs
- 2 teaspoons hot sauce (optional)
- Heat a large nonstick skillet over medium heat. Add garlic-infused olive oil to pan; swirl to coat. Add green onion; cook 1 minute or until slightly translucent. Add thyme
and garlic, and cook 30 sec, stirring constantly. Add potatoes and 1/4 cup water; cover and cook over medium-low heat for 15 minutes or until potatoes are tender, stirring every 5 minutes. Stir in kale, spinach, salt, and pepper; cook, covered, 3 minutes or until greens wilt. Remove pan from heat; keep warm.
- Add water to a large skillet, filling two-thirds full, and bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook for 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about 1 1/4 cups hash on each of 4 plates, and top each serving with 1 poached egg. Drizzle each egg with 1/2 teaspoon hot sauce, if desired.
Kimberly Holland, Cooking Light
I found this recipe in the March 2014 edition of Cooking Light. It seems easily adaptable for Low Fodmap, although I haven’t been able to try it yet!
- 1 cup uncooked long-grain white rice
- 1/2 teaspoon grated lime rind
- 1 tablespoon garlic-infused olive oil, divided
- 1 teaspoon dark sesame oil
- 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
- 2 tablespoons lower-sodium soy sauce, divided
1 tablespoon minced fresh garlic
- 1 tablespoon minced peeled fresh ginger
- 1/2 teaspoon crushed red pepper
- 2 cups broccoli florets
- 1 medium red bell pepper, cut into 1-inch pieces
- 2/3 cup Low Fodmap chicken broth
- 2 teaspoons cornstarch
- 3/4 cup torn basil leaves, divided
- 2 tablespoons fresh lime juice
- 2 tablespoons unsalted cashews, chopped
- Cook rice according to package directions, omitting salt and fat. Fluff rice. Stir in lime rind.
- Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons garlic-infused olive oil and sesame oil to pan; swirl to coat. Combine chicken, 1 tablespoon soy sauce,
garlic, ginger, and crushed red pepper in a bowl; toss to coat. Add chicken mixture to pan; cook 6 minutes or until chicken begins to brown, stirring frequently. Remove chicken from pan. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat. Add broccoli and bell pepper to pan; cook 3 minutes or until crisp-tender, stirring occasionally.
- Combine remaining 1 tablespoon soy sauce, chicken broth, and cornstarch in a bowl. Add chicken mixture and broth mixture to pan. Bring to a boil; cook 2 minutes or until sauce begins to thicken, stirring occasionally. Add 1/2 cup basil to pan, stirring until basil wilts. Remove pan from heat; stir in lime juice. Spoon 1/2 cup rice mixture into each of 4 bowls; top each serving with about 1 1/2 cups chicken mixture. Sprinkle evenly with remaining 1/4 cup basil and chopped cashews.
Laura Zapalowski, Cooking Light
I found this recipe in the January 2014 of Cooking Light and adapted it to fit Fodmap needs. I’m not sure I’ll get around to trying it this week, but I do hope to try it soon! Let me know if you enjoy it.
- 4 (6-ounce) flounder fillets
- 1/2 teaspoon freshly ground black pepper
- 1/8 teaspoon kosher salt
- 3 tablespoons spelt flour
- 4 teaspoons canola oil, divided
- 2 tablespoons unsalted butter, diced
- 1 tablespoon chopped fresh flat-leaf parsley
- 5 teaspoons fresh lemon juice, divided
- 8 ounces green beans, trimmed
- 1 1/2 tablespoons chopped fresh mint
- 1 teaspoon grated lemon rind
- Sprinkle fish evenly with pepper and salt. Place spelt flour in a shallow dish; dredge fish in spelt flour. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 3 minutes on each side or until fish flakes easily with a fork. Remove fish from pan; keep warm.
- Return pan to medium heat. Add butter; cook 45 seconds or until butter begins to brown. Remove pan from heat; stir in parsley and 1 tablespoon lemon juice. Place butter mixture in a small bowl.
- Return pan to medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Add green beans; sauté 3 minutes or just until crisp-tender. Stir in remaining 2 teaspoons lemon juice, mint, and rind. Drizzle browned butter mixture evenly over fish. Serve with green beans.
I found this recipe in the January 2014 edition of Cooking Light
Ivy Manning, Cooking Light
My husband really enjoys this dish I made up one day. I’m putting it on the blog so that he can reference it sometime in the next few weeks to make for us. (We have this deal: I’ll feed the baby, you feed me. =) I am thinking about making it again this week but trying it with a replacement I found for cream of chicken soup. I think it’ll be interesting to see what adding a little more moisture does to the dish. It really is good as-is, though! Hope you enjoy. (Sorry, I don’t have a picture right now)
2 Chicken breasts
1 cup uncooked basmati rice
2 cups low-fodmap chicken broth
1 bunch of broccoli
3/4 cup Parmesan cheese
Salt & Pepper to taste
- Cook rice by combining 1 cup of uncooked basmati rice and 2 cups of chicken broth in a small saucepan. Bring to a boil, add lid, then reduce to (super) low. Let simmer for 15-20 minutes. (I’ll remove it from heat around 10 minutes and let it sit undisturbed on the hot electric stovetop coils until 20 minutes).
- Turn your Broiler on high. Let preheat.
- While rice is cooking, cook chicken in a skillet. Season with salt & pepper to taste. When cooked thoroughly, remove from heat, let cool slightly, cut into chunks and set aside.
- Chop broccoli into bit-sized pieces. Steam for 2-3 minutes (don’t cook it fully. It’ll cook more in the oven). Set aside.
- When rice is ready, combine rice, chicken, broccoli, salt & pepper, and half the Parmesan cheese in an oblong 8×10 pyrex dish. Top with remaining parmesan cheese.
- Place dish under the broiler until the cheese is melty and slightly browned. Let cool, Enjoy!