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.
Polenta with Eggplant and Tomatoes
A delicious 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. 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."
Roasted Chicken With Potatoes, Arugula, and Yogurt
I love a sheet pan 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
Low FODMAP Lentil Stew
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.
Avgolemono Soup
Low FODMAP Prepared Asian Sauces
Farmer's Market Summer Squash
Low FODMAP Curried Shrimp Stew
Low FODMAP Diet Staples
Low FODMAP Sweet Potato Stew
Low FODMAP Chickpea Cakes
Low FODMAP Coconut Milk Curry
Low FODMAP Turkey and Quinoa Bowls
Low FODMAP Kale and Quinoa Muffins
Low FODMAP Nut Tart with Green Herb Sauce (Vegan)
Here is a tasty dish from Calm Belly Kitchen. It definitely requires a lot of prep time, but it is so worth it!
Low FODMAP Lentils
One of the many updates to the Low FODMAP 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 a dish called Chana Masala - made with chickpeas, onions, and often garlic - so not recommended on a low FODMAP diet)
Low FODMAP Potatoes and Green Beans (Aloo 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.
Low FODMAP Potato, Zucchini, and Carrot Latkes
Low FODMAP Squash And Quinoa Salad with Walnuts
This delicious and well-balanced Bon Appetit recipe is naturally low FODMAP!
If you can’t find summer squash anymore, you can substitute with zucchini (just be sure to keep the zucchini serving size to 1/2 cup or less).
