#low-FODMAP recipes

[dynamichealthinsights]

Understanding IBS and the Role of Diet

Irritable Bowel Syndrome (IBS) is a functional gastrointestinal disorder that affects millions of people worldwide. Characterized by chronic abdominal discomfort, altered bowel habits, bloating, and pain, IBS significantly impacts daily life and overall well-being. The condition remains poorly understood, with no cure available; however, diet plays a critical role in managing and alleviating…

[fullcravings]

GF Scones (FODMAP Friendly)

[fcukfodmap]

Day 34: Low-FODMAP Gluten-Free Scooby Doo Sandwich on Potato Waffles

Yesterday I made these easy and delicious potato-egg waffles -- basically eggs and hash browns mixed together, and poured into a waffle iron -- and I had the brainwave that those waffles would make a completely decent bread substitute. Especially because actual gluten-free bread is ass.

So this morning I made them again, and then made bangin' breakfast sandwich that I devoured. Insofar as there's a recipe, the sandwich was made of two potato-egg waffles, a slice of co-jack and one of provolone, two slices of ham, sliced tomatoes, iceberg lettuce leaves, and mayo. I really wanted sour cream again, but that's still not allowed, sob. (Also, as usual, check labels carefully when getting the hash browns: a lot of brands have onion.)

Now I'm wondering if I could do a similar thing with the French toast waffles I made a couple days ago, only with sweet fillings instead of savory. Worth some thought.

Disclaimer: I am no dietician. I'm doing my best to minimize FODMAPs in my diet, but it's possible for me to be misinformed or mistaken about various ingredients.

[oca-rinn-a]

Does anyone else hear "well I have to eat meat for health reasons" so often that it starts to feel like "I can't do that assignment because I have to go to my grandma's funeral"

I always take people at their word, because I have to. I don't argue with them about their own health. Just because I've never met a person with a condition like that in real life doesn't mean that that kind of person doesn't exist. I also can't help but feel skeptical, though. Because there seems to be so many people with conditions that require them to eat meat or else suffer health issues.

[beautyandlifestyleblog86]

Quinoa and Black Bean Stuffed Bell Peppers

Ingredients:

- 4 large bell peppers

- 1 cup quinoa, rinsed

- 1 can black beans, drained and rinsed

- 1 cup corn kernels

- 1 small onion, diced

- 2 cloves garlic, minced

- 1 teaspoon cumin

- 1 teaspoon chili powder

- Salt and pepper to taste

- 1 cup shredded cheese (optional)

- Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish.

3. In a large skillet, sauté the onion and garlic in a little olive oil until softened.

4. Add the quinoa, black beans, corn, cumin, chili powder, salt, and pepper to the skillet. Cook for a few minutes until the quinoa is slightly toasted.

5. Fill each bell pepper with the quinoa and black bean mixture. Top with shredded cheese if desired.

6. Cover the baking dish with foil and bake for about 30-40 minutes, or until the peppers are tender.

7. Remove from the oven and garnish with fresh cilantro before serving.

This recipe is packed with protein, fiber, and essential nutrients for growth and development. Quinoa is a complete protein, while black beans provide additional protein and fiber. Bell peppers are rich in vitamin C, which is important for immune function and overall health. Enjoy these delicious stuffed peppers as a nutritious and satisfying meal!

[themessykitchen]

Crispy Salmon Bowl with Basil Sauce

[eatingindex]

FODMAP friendly Pad Thai

[jellorat]

Nacho Salsa

I never had good nachos as a kid because it actually takes money to make them, so I never thought about making them myself. That is until I looked at DoorDash today and saw that one single person serving of nachos was $34.58, all said and done with fee and tip.

I then got some groceries, and it turns out making them myself was only $13.27 for two people. If I want to be comparable that is $6.34 per person.

The trick was I paid more than the $34.58 that I would have paid DoorDash, but I have enough ingredients to make two batches, with other trailing leftovers for other meals. Back when I was really poor, I cold not afford the up front cost of all the different ingredients to have on hand. This is why making food when you are poor is so damn challenging and a $2 McBurger is so enticing. No up front costs to get a full block of cheese, or hamburger to make it.

Today, this means I am in a legal state, happy with an edible, and full of the best damn nachos I have ever eaten. My wife assures me this is true and ate more than I've seen her eat in a long time.

The nachos were glorious and beautiful, but I did not get a picture before they were gone. That's how amazing they were.

My favorite was the salsa I made. I am fodmap-ing it and found garlic is my enemy. Garlic has a vendetta against me that goes back 14 generations. Have you ever tried to find salsa without garlic? It's impossible because garlic has cornered the commercial salsa market. I think it's personal at this point.

Garlic Free Salsa Recipe

3 small tomatoes, diced.

Shredded carrots in equal portions to the diced tomatoes.

1/4 cup diced green onions, only the green parts.

Half lime.

1-2 tsp sambal Oelek chili paste to taste (It has NO garlic!!!!)

1-2 tsp salt to taste.

Mix the diced tomatoes and shredded carrots, squeeze half a lime over it, add the sambar tele and salt, and mix. EAT!

It's a bright salsa, and the carrot brings a bit of sweetness to it. The picture doesn't do it justice because we ate 3/4 of it before we were done, and that's all that's left.

[minty-cooks]

Guinness Beef Stew

1.5 lb stew beef

1/2c corn starch

salt & pepper to taste

1c chopped carrots

1 can Guinness

1.5c beef stock

1.5c baby potatoes

pat of beef fat

Toss beef in S+P and corn starch, and sear in the fat in the bottom of a dutch oven or instant pot on all sides until the pieces of beef have a crust.

Add meat back to the pot, along with 1/2 the can of Guinness, beef stock, and vegetables.

Cook until meat is cooked and vegetables are tender, about 20 minutes on high pressure in an instant pot, or 1.5 hours on low heat on the stove.

[tummyfriendlyfoodie]

This is actually really good! I used plain instant mashed potatoes instead of boiling real ones though but still! Try it! I left out the almond milk and just used water as a replacement for it and it was fine.

Ingredients

2 ½ lb. yukon gold potatoes

¼ cup garlic-infused olive oil

½ cup unsweetened almond milk

½ cup nutritional yeast

2 teaspoon dried chives

½ teaspoon ground mustard

⅛ teaspoon white pepper

½ to 1 teaspoon kosher salt (to taste)

[twentysomethingtales]

Gluten-Free Chicken Pasta Salad Recipe If you have IBS and need to watch what you eat, this gluten-free pasta salad recipe is ideal for you. 1 package gluten-free elbow pasta, 1 can sliced mushrooms drained, 1 cup mayonnaise, 2 cans chicken breast drained, 1 pint grape tomatoes, 1 tablespoon celery seed, 1 tablespoon dill, 1 teaspoon onion powder, 2 tablespoons chipotle ranch dressing, 1 can sliced black olives drained, 1 teaspoon ground thyme, 1/2 cup chopped green onions

[fcukfodmap]

Day 26: Low-FODMAP Salmon Cakes

I got a stupidly large amount of salmon from Costco, so I decided to do something different than my typical bake-with-olive-oil-and-birch-syrup situation. These salmon cakes are way easier than they look, but they do force you to get out the food processor, so. I always resent having to take it out (and clean it), but others may not be as petulant about kitchen appliances. To the recipe:

Low-FODMAP Salmon Cakes

~2 slices gluten-free bread

1 1/2 lbs skinless salmon, cut into 1 inch cubes

3 tbsp mayo

3 tbsp minced fresh parsley

2 tsp Dijon mustard

3 tsp minced capers

salt and pepper

Set a rack about 3 inches from broiler and heat broiler. Pulse bread in food processor to coarse crumbs, which should be about 1 1/4 c bread crumbs. Set aside in large bowl. Pulse salmon in food processor until coarsely ground, then add to the bowl with the bread crumbs.

Mix together mayo, parsley, mustard, capers, and salt and pepper to taste, then then fold into salmon and bread crumbs until combined. (You fold it in, David.) Divide into 6 patties that look like hamburger patties, about 1 inch thick, and then arrange on a foil-lined baking sheet.

Broil until browned and patties register 125F, roughly 5 minutes. Remove from oven and let rest for 5 minutes.

The salmon cakes were pretty great, and everyone enjoyed them. I'm not even going to go into how I cooked the potatoes (pictured) because I didn't like how they turned out. I had cantaloupe wedges wrapped in prosciutto as a salad, because I've been craving watermelon salad with feta and mint, but watermelon is on the no list. This diet is still massive bullshit. I'll post a recipe for the banging tartar sauce I made tomorrow.

Disclaimer: I am no dietician. I'm doing my best to minimize FODMAPs in my diet, but it's possible for me to be misinformed or mistaken about various ingredients.

[depomera]

✨Ulcerative coltis/C.Diff meal✨

For 1 c rice, I used about 2 c chicken bone broth with 1 1/2 tbsp ghee. Don't forget the bay leaf. When the rice is done, I added salt, 2 tbsp lime juice and 1 c chopped cilantro and then topped with umeboshi. You can get umeboshi at asian store but check the ingredients for your triggers. My mom made this batch using apricots 💕

It's low fodmap and the umeboshi is fermented. Flare ups suck and you know how to take care of yourself better than anyone. Hope this recipe helps or gives an idea/suggestion to those who could use it.

[beautyandlifestyleblog86]

Nutrient-dense meal prep recipes -

1. Chicken and Veggie Stir-Fry: Cook chicken breast strips with a variety of colorful vegetables (bell peppers, broccoli, snap peas, carrots) in a stir-fry sauce made with low-sodium soy sauce, garlic, ginger, and a touch of honey. Serve over brown rice or cauliflower rice.

2. Turkey and Sweet Potato Chili: Brown ground turkey with diced onions, bell peppers, and garlic. Add in diced sweet potatoes, canned diced tomatoes, black beans, and spices like chili powder, cumin, and paprika. Let simmer until sweet potatoes are soft and flavors have melded together.

3. Lentil and Vegetable Curry: Cook lentils with diced tomatoes, coconut milk, and curry powder. Add in a mix of vegetables like cauliflower, carrots, and spinach for a hearty and flavorful curry dish. Serve over quinoa or whole grain rice.

4. Greek Chicken Bowl: Marinate chicken breast in lemon juice, olive oil, garlic, and oregano. Grill or bake until cooked through. Serve with a side of Greek salad (cucumbers, tomatoes, red onions, feta cheese, olives) and a dollop of tzatziki sauce.

5. Tofu and Veggie Stir-Fry with Peanut Sauce: Marinate tofu cubes in a mixture of soy sauce, ginger, and garlic. Stir-fry with a mix of colorful vegetables like bell peppers, snap peas, and broccoli. Drizzle with a homemade peanut sauce made with peanut butter, soy sauce, honey, and sriracha.

6. Black Bean and Quinoa Stuffed Bell Peppers: Cook quinoa and black beans separately. Mix together with diced tomatoes, corn, and spices like cumin and chili powder. Stuff into bell peppers and bake until peppers are soft. Serve with a side of avocado slices and salsa.

[themessykitchen]

Breakfast Bowl