Tonight’s Veritas Forum attendance filled every single seat (1,100) in Rackham Auditorium (the biggest auditorium on campus) and we had to turn away ~250 people even after giving permission for 50 people to stand in the back. Please pray even now as these students, staff, and faculty listen to this special speaker. Thanks!
It’s cold outside which means I need a warm-up daily when it comes to my meals! I’ve been looking for warm, soulful meals this winter– and I decided to try my hand at a Chicken Noodle Soup. I’m so glad I did! It’s easy. It’s warm. It’s homey. And it’s good for the soul. AND I found a recipe I love and have adapted to fit the low fodmap lifestyle! I’ve made two pots of this within 3 weeks. We love it! It’s especially nice to grab a frozen container of it to bring to work with me and heat up for those late nights on campus. I highly recommend this recipe! I adapted a recipe from the Jan/Feb 2013 issue of Cooking Light Magazine.
I took out the traditional celery, garlic, and onion. But I really don’t miss it, it’s still FULL of flavor. I love how delicious the stock is! I never used to sip the broth in Chicken Noodle Soup like I do with this recipe! The best part is, you can load as much chicken and noodle you want into this soup! No more ordering Chicken Noodle soup that is devoid of chicken and noodle, and is full of fodmaps! I am a convert. Homemade Chicken Noodle Soup is where it’s at, people.
2 T. garlic-infused olive oil
1 cup carrot, sliced thin
1 bunch of green onions, greens only, chopped
aprox. 3/4 t. salt
1/2 t. black pepper
1 1/2 T. tuscan-herb low-fodmap spice mix (or add other italian herbs like parsley, basil, oregano, thyme, or rosemary to your liking)
1/2 cup dry white wine (or whichever you have on hand)
4 cups low-fodmap chicken stock
2 cups chopped cooked chicken (leftovers from making chicken stock would be great)
2-3 oz. dry corn pasta (any shape), cooked
- Heat oil in a large stock pot or dutch oven over medium heat. Saute carrot for 1-2 minutes. Add green onions, saute for 2-3 more minutes. Add salt & pepper (to taste).
- Add the 1/2 cup wine. Let it cook for 3-5 minutes (to reduce the overall alcohol taste and leave just the wine flavor). Add chicken broth. Reduce heat to a simmer.
- Put spices in a tea infuser ball or cheese cloth tied closed with kitchen twine, submerge in broth. (If you’re lazy, just put the spices in by themselves. Whatev’s…) Simmer for 10-20 minutes.
- Add chopped chicken. Simmer for 10-20 more minutes. (Total simmer time = ~20-40 minutes)
- While the soup simmers, cook the corn pasta in a separate pot. Drain, and rinse to stop the cooking. Add the pasta to the soup. Soup is now ready to serve. Salt & Pepper to taste.
Tips: I sometimes make this soup the same day I made stock. In that case you can:
- buy a plain (or lightly seasoned rotiserie chicken) from the grocery store (seasoned chicken is not ideal on low fodmap) or aproximately 2-3 pounds of in-bone raw chicken (safest)
- For a cooked rotiserie, remove the cooked chicken. Chop. Set aside, like in a tuperware in the fridge. Put the carcass in a large stock pot or crock pot. For raw chicken, just put it all in the stock pot.
- Fill the stock pot with water, herbs, etc… as instructed in the recipe. Cook stock / raw chicken.
- Watch the raw chicken. Once it’s cooked, take it out, let it cool down to handling temperature. Remove chicken from the bone. Chop or shred. Set aside. Add bones back to the stock pot to keep cooking the broth.
- When finished, add the stock and chopped chicken to the Chicken Noodle Soup recipe!
We love to eat it for dinner and then freeze leftovers for meals later. Once you’ve given it a try, double or triple the recipe for more left-overs next time!
Low Fodmap Recipe Overhaul
The original recipe calls for crushed tomatoes, but any italian dish really is BEST when using your own, homemade, family Italian sauce recipe in replace of plain crushed tomatoes. I haven't yet mastered my Grandma's recipe without using tomato paste, but hopefully I will soon. For all you ppl who are less picky about your italian food, I think you will also enjoy the ease of this slow cooker recipe I've been meaning to try.
I made these 2 weeks ago and we really liked them! I made 4 and we kept 2 for left-over's the next day. It was perrrfect. The hubby thought they could use some kick to them but he's only ever had stuffed hot-peppers so I think that's what his taste buds were looking for. Otherwise, he really liked them too!
For my job, I travel a lot. Mostly, I travel to weekend conferences to Indianapolis. So, I had to find fast food and restaurants between Ann Arbor & Indianapolis that will be friendly to my low-fodmap diet. We all know travel makes IBS worse, so it really is important to stick to low fodmap when we travel! Here are some of my go-to fast food choices. I admit, they are not as safe as cooking for yourself… but they are the best options I’ve found on the road. What are your favorite fast food choices? What tips have you learned for traveling while on low fodmap?
baked potato with sour cream, chives, and sometimes shredded cheese. Be sure to ask for shredded cheese. Don’t let them give you that nasty sauce stuff. Yuck!
Naked burrito with rice, NO beans, choice of meat, cheese, sour cream… and guacamole (totally not ok on fodmap b/cof the onions but I can’t say no!) Feel free to get some corn chips, too.
Chopped Chicken Cobb with Avocado, no dressing. There is so much on this salad that is full of flavor that you really don’t need the dressing.
The chicken technically has onion and garlic powder on it and there is no way to order the chicken plain, but it’s just one of those things where you’ll need to compromise. Technically, we are not supposed to have a lot of avocado either. But it’s so yummy!
I just learned this past weekend that McAlister’s actually has a few great options for us! And they are all over Indianapolis which is good for me.
Their “spuds” are baked potatoes and you can order them how you like it, free of any fodmapers
They also have a few salads that you could order to suit your low fodmap needs.
What are some of your favorite places to visit while on the road?
Welp, I have done it. I have absolutely done it! After months of trying different techniques and recipes for homemade macaroni & cheese and changing around recipes to my liking… I have found THE ONE!!! I adapted a Martha Stewart recipe and the secret is….. ROUX! The secret to the perfect macaroni & cheese recipe is a roux. (Did some of you know this and just not tell me?) Anywho– here is what I tried tonight and I LOVED it!
Makes 1 large serving – or 2 moderate servings
1 T. butter
2/3 cups lactose-free milk
1 T. spelt flour
1/4 t. salt
black pepper to your taste
1 cup of grated cheese (I did cheddar & parmesan)
4 oz. corn pasta (trader joe’s, $1.49 a lb)
- Heat milk in a small saucepan set over medium heat.
- Melt the butter in a different small saucepan over medium heat. When butter bubbles, add flour. Cook, stirring, 1 minute. (If you only have one saucepan, heat the milk in a small skillet)
- Slowly pour hot milk into flour-butter mixture while whisking. Continue cooking, whisking constantly, until the mixture bubbles and becomes thick.
- Remove the pan from the heat. Stir in salt, black pepper, and cheese. Set cheese sauce aside to cool slightly.
- Cook pasta & drain. Add pasta back into the saucepan you boiled it in. Add cheese sauce to taste.
- If you’d like, pour the mixture into the prepared casserole dish. Sprinkle with 1/4 cup cheese; scatter GF breadcrumbs over the top. Bake at 375 until browned on top, about 20 minutes. Transfer dish to a wire rack to cool for 5 minutes; serve. (I ate mine without baking it in the oven)
Please let me know how this goes for you and if you enjoy it! Isn’t it great how the cheese sauce is not stringy or clumpy like so many macaroni & cheese recipes that are made with real cheese? It’s totally the roux! I will never again make a cheese sauce without a roux! =)
Finally. Baking GREAT Low Fodmap Bread!
Spelt is apparently a wonder wheat for those of us on Low Fodmap. In the layman terms of food chemists, spelt is an ancient cousin of wheat. It is usually clumped into the same category as wheat, but it’s food chemistry is different– which means… LOW FODMAP! Apparently, the fructans that are in the normal wheat grain are not in the spelt grain.
This can be very confusing because most 100% spelt products say “Contains Wheat” on the package ingredients (probably to warn those who avoid gluten). In reality, products that are truly 100% spelt do not have fructans! Now, if you are avoiding gluten (the protein), not just fructans (the sugar), then spelt is not for you. But, for those of us who are not gluten intolerant, it is very exciting! Apparently, spelt flour recipes bake very similarly to wheat flour recipes! (Warning: double check the ingredients to make sure there are no added fructans like wheat flour, honey, inulin, etc.)
I am SOO excited to give this a try! Now that I am home from Christmas vacation, I’m going to try spelt chocolate chip cookies and spelt bread. I will let you know how they turn out!
Here’s the research: from Feb 2011
Most notably: “Fifty-five commonly consumed grains, breakfast cereals, breads, pulses and biscuits were analysed. Total fructan were the most common short-chain carbohydrate present in cereal grain products and ranged (g per portion as eaten) from 1.12 g in couscous to 0 g in rice; 0.6 g in dark rye bread to 0.07 g in spelt bread; 0.96 g in wheat-free muesli to 0.11 g in oats; and 0.81 g in muesli fruit bar to 0.05 g in potato chips. Raffinose and stachyose were most common in pulses.”
In order of lowest to high fructan content:
- 0.00 g rice
- 0.05 g potato chips
- 0.07 g spelt bread
- 0.11 g oats
- 0.60 g dark rye bread
- 0.81 g muesli fruit bar
- 0.96 g wheat-free muesli
- 1.12 g couscous
I literally eat these every single morning.
When I wake up, I need a cup of coffee and something to eat. Because I am both very tired and very hungry in the morning, I need something that I can grab from the fridge or cupboard and eat right away while I drink my coffee like a zombie in front of the TV.
Those of you on low fodmap know that this is very hard to come by- quick, easy, and good for your gut. I made these up one day and they meet my needs. I’ve adapted them over time, but in general I try to keep the recipe full of cheap and low calorie, low fat ingredients. It ends up turning out like a hybrid muffin, brownie, granola bar… haha.
Depending on what ingredients I have lying around, I will adapt this recipe very freely and it always turns out, it’s just a slightly different texture each time. Either way, it makes a great quick breakfast with a cup of coffee.
6 cups old-fashioned oats
1 cup pamela’s gluten free baking mix (or just another cup of oats)
1/4 cup flaxseed meal
1 t. cinnamon
1 egg, beaten
1 egg white, beaten
12 oz. milk substitute
2 ripe bananas, mashed
1-2 t. vanilla extract
1/3 cup brown sugar
1/2 cup peanut butter
- Pre-heat oven to 335 degrees
- Grind 4 cups of oats in a food processor until mealy, add to stand-mixer. Add remaining oats, baking mix, flaxseed meal, and cinnamon to mixing bowl. Mix to combine.
- Add milk substitute, beaten eggs, mashed banana, vanilla extract, and brown sugar. Mix to combine.
- Add peanut butter. (For ease of measurement, place mixing bowl on a food scale and zero. Add aprox. 128 g. of peanut butter to the mixing bowl – most peanut butters are 32 g. for 2 T.) Mix to combine. 1 minute
- Grease a large cookie sheet with coconut oil (any oil, but I like coconut best for greasing), add batter and spread it evenly. Batter will be sticky and thick.
- Bake at 335 degrees for aprox. 25-30 minutes
- Cut into 2-3 inch squares. Freeze 2/3 of the batch, refrigerate the other 1/3 that you’ll be eating sooner. It makes enough for about 2-3 months