#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…

[fcukfodmap]

Low-FODMAP Gluten-free Rosemary Drop Biscuits

Like all of my gluten-free baking projects, I'm never sure how they're going to turn out. Plus, drop biscuits are a million times easier than traditional rolled biscuits, but they're usually not as flaky and soft, so I didn't have high hopes to begin with. But I was also lazy, so here we are. They turned out pretty good! Yeah, they're not as flaky as gluten-full biscuits, but they're super buttery, and I'll take butter over flake. Without further ado:

Low-FODMAP Gluten-free Rosemary Drop Biscuits

1 c lactose-free whole milk

1 tbsp lemon juice

8 tbsp lactose-free butter

2 c gluten-free baking flour (I used Bob's Red Mill Gluten-Free 1-to-1 Baking Flour)

2 tsp baking powder

1/2 tsp baking soda

1 tsp sugar

3/4 tsp salt

3/4 c grated Parmesan

1 tbsp chopped fresh rosemary

lots of cooking spray

Preheat the oven to 425F. In a small bowl, combine the milk and lemon, stir, and let sit for 10 minutes. (This is to make something called clabbered milk, which can be used as a substitute for the buttermilk that's in just about every biscuit recipe.) Melt the butter and let cool for 5 minutes or so.

Combine all the dry ingredients in a medium bowl. Pour the melted, cooled butter into the clabbered milk, and stir until well mixed. (The butter will clump and look really gross, but you want these clumps because that's what makes biscuits flaky.) Pour the milk and butter mixture into the dry ingredients, and mix until everything is just combined.

Using a 1/4 c dry measure that's sprayed liberally with cooking spray, scoop out dough and drop onto a cooking sheet lined with parchment paper. Re-spray the scoop between biscuits; getting the dough to drop is annoying. I ended up with 9 biscuits. Bake until golden brown, 17-20 minutes.

All told, these turned out pretty good, especially given how unfussy they are to make. They were kinda hard and dry the next morning, but then most biscuits are; they're meant to be baked and eaten quickly. I nuked the ones I ate for 15 seconds and they became pliant again. As far as FODMAP concerns go: if you can't find lactose-free butter, you could try shortening or margarine, but I suspect they won't be nearly as good.

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.

[fullcravings]

GF Scones (FODMAP Friendly)

[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

[superthatprotein]

Oh So Berry Berry Nice Cream! Full of "Nutty Nutty Peanut Butter Protein" and sweet summer Berries. This Nice Cream recipe is easy to make and will work for any occasion even a Netflix's and chill evening 🤩

[eatingindex]

Low FODMAP chicken madras curry

[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.

[jmtorres]

low FODMAPing this recipe

beef

salt, black pepper

all-purpose flour--replaced with corn starch (note when you're using it as a thickener, use about half as much corn starch as you would flour)

onions-- replaced with bulb of fennel and a handful of radishes

carrots--I left them in but i just want to note I'm not as skilled or fast with a knife as he is so I used the slice mode of my food processor:

celery--substituted the stalks of the fennel

garlic--I found garlic-infused olive oil at my grocery, I cooked the meat, the mirepoix, the mushroom in it

so that's the oil I used!

cornstarch instead of flour again when cooking the mirepoix

balsamic vinegar--at this dilution I decided it was ok

chicken stock--I took a chance on one that used onion powder (onion powder isn't actually listed in the fodmap app, shrug emoji)

tomato paste-- skipped but that's more of a personal preference, at that dilution it probably would have been ok

rosemary, thyme

mushroom--the only mushroom the fodmap app says is ok is oyster mushroom, which I could only find dried. If you are dealing with dried mushroom check the reconstitution instructions beforehand--mine needed half an hour soak, which i should have started at the beginning

Also next time I would buy two packages, one package didn't expand up as much as I thought it would.

baby potatoes--mine weren't baby enough i chopped 'em

worcestershire sauce--fine at this dilution

coriander/cilantro--yes, and a plug for my favorite time-saving kitchen device, the 5-bladed herb scissors

or I guess maybe 10 depending how you count?

anyway i now have a tasty tasty stew

[fcukfodmap]

Low-FODMAP Gluten-free Chocolate Cupcakes

Honestly, I had no idea what to expect from this recipe. I've had such uneven results with gluten-free baking, and I haven't yet figured out what collection of attributes separates the disastrous from the sublime. Certainly, some of discrepancy could come from the fact that I've been forced to try recipes from corners of the internet I haven't fully vetted, so the problem could be bad recipes, not anything inherent in the gluten-free-ness.

Long story short, these cupcakes turned out good but not amazing. They're not the best cupcakes I've ever had, but they're at least as good as a box mix: more flavorful, but maybe a little drier. To the recipe!

Low-FODMAP Gluten-free Chocolate Cupcakes

3/4 c + 2 tbsp Bob's Red Mill Gluten-Free 1:1 All Purpose Baking Flour

2/3 c white sugar

1/4 c dark brown sugar

1/2 c cocoa powder

3/4 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp salt

2 eggs

2/3 c boiling water

1 tsp instant coffee

1/3 c olive oil

2 tsp vanilla extract

1 tsp apple cider vinegar

Preheat oven to 350F, and line a dozen cupcake baking pan with liners. Whisk together all the dry ingredients in the large bowl of a stand mixer: flour, sugars, cocoa, baking powder & soda, cinnamon and salt. Beat in the wet ingredients one at a time on medium speed. Add the instant coffee to the boiling water before mixing in. Batter will be thin.

Add the batter to the 12 lines muffin tins, filling 2/3 to 3/4 of the way full. Bake for 18-22 minutes.

As far as FODMAP nonsense goes, I spent an inordinate amount of time googling around to determine the FODMAP-friendliness of cocoa, and ended up with so much conflicting information I ended up throwing up my hands. The most restrictive sources seem to indicate that 2 heaping tsp are low-FODMAP which, coincidentally, is about how much cocoa powder is in one cupcake. But a lot of people think this is too conservative, and that you could probably go ham and have two or even three cupcakes. A world of choice is before you.

Tomorrow I'll have to figure out frosting, but tomorrow is another day.

Weary 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.

[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.

[abigail-nicole]

Other notes: serious eats on caramelized onions (they don’t discuss slow cookers but their hot take is that they take time, which the slow cooker provides). Kitchn compares several methods for making caramelized onions and discussed them (their fave was from America’s Test Kitchen my beloved).

To answer your question, classic caramelized onions go on French onion soup (my fave), burgers, with some Brie in any capacity. I like them in pasta with roasted garlic and parmesan (could add any other cheese of your liking to make, basically, fancy Mac n cheese). Try quiche, frittata, on steak or pork, in dips, risotto, or literally any dish where you use roasted vegetables in any capacity. A link to recipes that use caramelized onions!

Make your life more delicious caramelize some onions

If you have a slow cooker, some butter, and a bag of sweet onions, and some patience, you can make the easiest and best caramelized onions in your life. The slow cooker method ensures you don't have to watch your onions to make sure they're not burning. I've posted this a couple times but I'm gonna write the recipe down here.

This is so damn easy. It's also nearly impossible to fuck up. It also scales well.

A few notes on ingredients first:

You should use sweet onions or vidalia onions. These have a higher sugar content than yellow or white. You can also mix sweet/vidalia with red onions as well. Spanish onions can substitute sweet/vidalia.

This recipe presumes you're using sweet onions that are on the larger side, bigger than your fist. If your onions are smaller I'd say say three smalls equal two large.

I usually eyeball the ingredients, but you will be using roughly a teaspoon (5g) of butter per large onion.

What you need:

Slow cooker

6 large sweet onions

2 tablespoons (30g) of butter, plus more for adjustments

Salt as needed

Instructions:

Remove the onion skins and slice your onions as you want. I prefer to french my onions but you can cut them into half moons. Precision doesn't matter, but don't cut them too finely.

Turn on your slow cooker to high and set it for 8 hours. Cook time will vary.

Toss the butter and sliced onions into the slow cooker. Once the butter melts, mix it around to distribute the butter. If there's still onions that don't get buttered up after melting and mixing, add a bit more butter.

Salt as desired. I do two heavy pinches (approx 1 teaspoon) for 6 onions.

Put the lid on the slow cooker and let it cook undisturbed for 8 hours.

After the 8 hour cook:

Ok decision time. You can either go big here or not, up to you:

Check your onions. They should be reduced and a bit more golden brown now. If you wanna go big, reset your slow cooker to low and set the timer to cook overnight, like 12 hours. At the end of this sometimes it looks like your onions got a little burned on top, but they did not. It's fine.

If you want your onions today, or after they've cooked for another 12 hours, the next steps are the same:

Remove the lid and stir the onions. Set the slow cooker on high again for 1 hour and leave the lid off.

Let cook for at least another half hour, then stir and check for doneness. The onions will brown rapidly during this time but they won't burn as long as there's still liquid in there.

Keep checking every 5-10 minutes. Cook longer if necessary. Once you're satisfied with the consistency, you're done.

The caramelized onions can be kept in an airtight container for about a week in the fridge. Freeze the rest.

Note: if you get to the end and the onions are swimming in too much butter but they seem done, you can always skim some off. Then you have browned onion butter to put on anything you want to taste delicious.

[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)

[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.