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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!


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

Thrifty Kitchen Featured on Healthline

July 13, 2017

One of my recipes was recently featured on’s 22 IBS-Friendly Recipes to Try This Spring.  Maybe it’s time I start updating my blog since many people find it useful!  Ha!

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.


  • 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


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


  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


  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!


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)


  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:

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!

4 cups spelt flour
3 tablespoons baking powder
2 teaspoons baking soda
1 teaspoon salt
3 tablespoons sugar
(1 T. vital wheat gluten, optional)
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.

Meaty Pasta Casserole

March 11, 2014

Displaying Meaty Pasta Casserole.jpg

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

  1. 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.
  2. Start boiling the water for the GF pasta. (Season water with salt)
  3. While waiting for the water to boil, cook meat.  Use medium heat, add italian seasoning.
  4. Preheat oven to 350 degrees.
  5. 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.)
  6. 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.
  7. 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.
  8. Let cool slightly for 5-10 minutes.

Parmesan and Pine Nut-Crusted Oven-Fried Chicken

March 10, 2014

Parmesan and Pine Nut-Crusted Oven-Fried Chicken RecipeI 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 buttermilk Your 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


  1. Preheat oven to 425°.
  2. 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.
  3. 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
MARCH 2014