One pan wonder - easy, nutritious, and Low FODMAP!
Most of the fruits and vegetables that appear in our grocery stores these days may do not even closely resemble their wild counterparts. In many cases, they are more edible, but much of their nutrient and phytochemical value has been lost. How can we recoup the losses?
A rich, warming stew……and perfectly Low FODMAP.
One of the leading experts on the Low FODMAP Diet is Patsy Catsos, and the most recent version of her book was released last April. One of the many updates to the diet includes the addition of a few varieties of lentils. This is a huge plus, considering their nutritional value, and also very useful for vegetarians following the low FODMAP plan. Lentils have ~9 grams of protein per cup, plus they are a good source of iron, fiber, and other nutrients.
Red Lentils, boiled and drained 1/2 cup
Urad Dal, boiled and drained, 1/2 cup
Chana Dal, boiled and drained, 1/2 cup
Urad dal and Chana dal* can be found at many international grocery stores and are a great alternative to red lentils because they stay nice and firm.
(*not to be mixed up with an Indian dish call Chana - made with chickpeas, onions, and often garlic - so not recommended on a low FODMAP diet)
The answer is, it depends!
Are you choosing fruit juice instead of a soda? Then the answer is YES.
Are you consuming more than 8 ounces of fruit juice per day? Then the answer is NO.
Don't confuse the health benefits of fruit juice with that of a whole fruit. For example, 1 cup of apple juice = 120 calories, 0.2 grams fiber, 27 grams sugar, and a good dose of Vitamin C and potassium. The whole apple, on the other hand, contains 95 calories, 4 grams of fiber, 15 grams of sugar, and a wider variety of nutrients. The peel also contains a much higher concentration of phytochemicals (bioactive compounds in foods that may reduce risk of chronic disease).
What About Smoothies?
The term "smoothie" has become synonymous with "health", but many commercially made smoothies are full of sugar. Take for example the Odwalla Citrus C Monster Smoothie. The only actual whole fruit in it is half a peach and the rest of the "fruit" comes from fruit juice. It has 52 grams of sugar! Granted, this is not added sugar, but these are extra calories our bodies don't need.
What to do?
- Choose whole fruit over fruit juices
- Limit fruit juices to less than 8 ounces per day
- Make your own low-sugar smoothies at home
If you've ever enjoyed udon or ramen, you've tasted dashi. This Japanese broth base is very versatile and has only 2 simple ingredients - Kombu and Bonito Flakes (they also happen to be low FODMAP). It might take a trip to an Asian food market, but you can often find both items at many local grocery stores.
Recipe for Dashi (I always make a double batch because it freezes well)
Now that you've made it, how can you use it?
Dashi Poached Egg and Scallions (use 100% buckwheat soba noodles)
Oyakodon (Chicken and Egg Rice Bowls) (omit onion, use only dark green part of green onion)
Many pre-menopausal women have been told at some point that their iron stores are low. Find out how you can increase your iron levels through your diet - and you don't necessarily have to eat more red meat!
The weather says it is time for soups and stews! This is one of my favorites - simple, hearty, and high adaptable (from Smitten Kitchen). Canned lentils are allowed on the Low FODMAP diet, just be sure to keep the portion size to 1/2 cup per serving.
I was inspired by an article in Bon Appetit which described cooking with a "mis en place" style. It involves prepping on Sunday with sauces/condiments/vegetables that can get you through the week. There is nothing novel here in the approach of readying large batches of food, but the idea of a weekly sauce is new. I started with the Miso-Tumeric Dressing and Nori Mayonaise. With rice, a protein, and sautéed vegetables, it was a delicious and easy meal that we enjoyed for dinner and then again for 2 lunches. The Nori mayo, however, will not be made again in our house...way too strong and it looked very unappetizing by day 2.
Next up for this coming week: Momofuku's Ginger Scallion Sauce
Nothing says summer like a cool refreshing gazpacho! I love the addition of avocado in this soup. If available, colorful heirloom tomatoes give it an amazing flavor and beautiful hue.
In honor of the warmer weather, here is a delicious salad that is naturally low in FODMAPs. The best part about it is that it keeps until the next day, particularly if you only add the arugula in as needed. Omit the honey and be sure to keep the pine nuts to less than 2 tablespoons per serving.
Indian food can be difficult if you are following the Low FODMAP Diet since many recipes contain onions, garlic, or some type of legume. Here is a delicious and easy recipe that has all of the flavor, but none of the FODMAPs. It is great as a side dish, but you can also eat it with plain, lactose-free yogurt and rice to make it a full meal.
I love a one pot recipe and this is delicious! With a few tweaks, it can be low FODMAP as well:
- For harissa, use 1 T smoked paprika and 1/2 t cayenne
- For leeks, use the dark green part only
- For garlic yogurt sauce, add 1 t garlic oil to lactose-free plain yogurt
RECIPE (from the New York Times)
Another Ottolenghi recipe! I don't think I've made a recipe out of either of his cookbooks (Plenty and Jerusalem) that I haven't loved. This one is a bowl of warm happy goodness. I even eat it for breakfast! To make it low FODMAP, remove the tomato paste. I keep it simple by making polenta from coarsely ground corn meal rather than from fresh corn.
A quick primer (or refresher) on Polenta from The Kitchn:
"Polenta is really a dish, not an ingredient, from northern Italy. It refers to a porridge or mush now made from coarsely ground cornmeal since corn was cultivated in Europe in the 16th century, but was also in the past made with farro, chestnuts, millet, spelt or chickpeas. Polenta is usually made from yellow corn.
Packages labeled polenta mean that the grind of the corn is appropriate to make the polenta dish, but you can substitute regular medium or coarsely-ground cornmeal instead. Don't use finely ground cornmeal or corn flour which have too fine of a consistency and will give the finished dish a pasty texture."
Exciting news! Certain sourdough wheat breads can be added to a low FODMAP diet.