A simple and savory Caribbean-style Low FODMAP stew. Perfect for fall!
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).
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)