Tuna, Lentil, and Kale Saute

Adapted from The Food Lover’s Cleanse

Ingredients

2 T garlic oil, divided

1 bell pepper, diced

1 can of tuna or salmon, drained (see Monterrey Bay Aquarium Seafood Watch for recommendations)

1 can lentils or chickpeas, drained and rinsed

4 cups kale, stems removed, chopped into thin strips 

1/4 cup dill or parsley (optional)

2 T lemon juice (or more to taste)

Instructions

Heat 1 T garlic oil over medium in a large saute pan.  Add peppers and cook until softened, 2-3 minutes.  Add tuna and break into chunks, cook for 2 minutes more.  Add kale and saute until softened, 3-4 minutes.  Gently stir in herbs and lentils or chickpeas until warmed through.  Remove from heat, stir in 1 T garlic oil, and season with lemon juice and salt and pepper.  Serve warm or at room temperature.

Serves 4 - be sure to keep lentil/chickpea serving to 1/2 cup or less

Photo by Gaelle Marcel on Unsplash

Low FODMAP Peanut Sauce

This Low FODMAP Peanut Sauce is great to have on hand! It is so versatile and can be used in both hot or cold dishes.

INGREDIENTS

1/4 cup smooth peanut butter

3 T soy sauce

2 T mirin

1 T garlic oil

2 t grated ginger

1 t sugar

2 T sesame oil

1 lime, juiced (or more, to taste)

Whisk all ingredients together. Thin with water as needed.

WAYS TO USE IT:

  • In a Brown Rice Bowl

  • Toss with 100% buckwheat soba noodles and left-over salmon or chicken, cucumber, and spinach

  • As a dip for Rice Paper Rolls

  • Thin with coconut milk and use as a dressing for a green salad

Low FODMAP Coconut Milk Curry

This is a simple and satisfying curry – chock full of veggies, creamy coconut milk, and a perfect dose of spice!

 

Ingredients

1 T garlic oil

1 bell pepper, cut into strips then halved

1 jalapeno, seeded and diced 

2 T curry powder

1 t ground cumin

1 t ground coriander

1 can coconut milk (no added thickeners)

1 pound uncooked shrimp (optional - or sub with firm tofu, cubed)

1 T corn starch

2 T lime juice

4 cups spinach

1/3 cup chopped fresh cilantro

salt and pepper

 

Instructions

Heat oil over medium in a large saucepan.  Add onions and saute until softened, 3-4 minutes.  Add jalapenos, garlic, and peppers and saute for 2-3 minutes.  Add spices and mix well, saute for 1 minute more.  Stir in coconut milk and bring to a simmer. 

Meanwhile, mix lime juice and corn starch together in a small bowl until no lumps remain. Add shrimp and cook until they turn pink (it doesn't take long!).  Stir in spinach and cook until wilted.  Add in corn starch/lime mixture and stir until thickened.  Stir in coriander and season with salt and pepper.  Serve over brown rice.

Low FODMAP Sweet Potato Stew

Adapted from Oh She Glows

Ingredients

1 T garlic oil
2 bell peppers, chopped into ½-inch pieces
1 jalapeño pepper, seeded and diced
1 medium sweet potato, peeled and chopped into ½-inch pieces
1 (28-ounce) can diced tomatoes, with juice
⅓ cup peanut butter
4 cups low FODMAP chicken or vegetable broth (can use water in a pinch)
1½ tsp chili powder
1 (15-ounce) can chickpeas, drained and rinsed
2 cups kale, stemmed and cut into small pieces
Fresh cilantro leaves, for serving
Roasted peanuts, chopped, for serving

Instructions

Heat garlic oil over medium heat in a large saucepan.  Add peppers and jalapeno and saute until softened, 3 minutes.  Add sweet potatoes and can of tomatoes + juice.  Turn heat to medium high and simmer for 5 minutes. 

In a small microwavable bowl, add peanut butter and 1 cup stock.  Microwave until peanut butter begins to melt (this makes it easier to mix).  Whisk together to a creamy consistency.  

Add the peanut butter mixture, the rest of the stock, and chili powder to the saucepan.  Cover and reduce heat to medium-low.  Simmer until the sweet potato is tender.  Add kale and chickpeas and simmer for a few minutes more.  Season with salt and pepper.

Serve with cilantro and chopped peanuts as garnish.  It's great on its own, or served over brown rice or quinoa.

 

Low FODMAP Lentils

Low FODMAP Lentils

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.

newly added:

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)

Is Fruit Juice Healthy?

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

 

Dashi - A versatile Low FODMAP broth

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?  

Miso Soup

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)

 

 

 

Easy Weekday Cooking

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 

Shaved Fennel Salad

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.

101 Cookbooks - Shaved Fennel Salad

Low FODMAP Indian Style Potatoes and Green Beans

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.

Roasted Chicken With Potatoes, Arugula, and Yogurt

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)

Polenta with Eggplant and Tomatoes

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.

Polenta With Eggplant Sauce

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."