As promised, here’s the first of my short lists of low-FODMAP recipes.
All of these dishes are nomeatnowheatnodairy compliant, they just happen to observe further restrictions so they are acceptable on a low-FODMAP diet, too.
Berry Quinoa Porridge
I’m not convinced that I can tolerate oats, but if you can, then oatmeal/porridge is a good option. Of course, even if you can eat oats, you might like this variation! If you like your quinoa a bit squishier, like oatmeal, add an additional 1/4 cup of liquid when you’re cooking it, and cook for longer before turning off the heat!
1/2 cup (3 oz.) quinoa
1/2 cup (4 fl. oz.) almond milk
sugar, to taste
1/4 cup (4 fl. oz) mixed berries
Mix the quinoa and almond milk with 1/2 cup (4 fl. oz.) water in a saucepan. Bring to a simmer, cover, and cook (stirring occasionally) until the quinoa is nearly soft (~15 minutes). Turn off the heat, and leave covered for 5 minutes until the quinoa is fully cooked.
Stir in the berries, and serve with sugar and additional almond milk as desired.
Variation: use diced banana instead of berries.
Tofu, spinach, and tomato scramble
I happen to REALLY like this one. How much of that is down to having been separated from tofu for 3 weeks while I was on the Comprehensive Elimination diet is unknown.
1) Apparently, corn is OK on a low-FODMAP diet, so you could serve the scramble on a corn tortilla if you don’t have other reasons to suspect that corn is a problem.
2) Although my nutritional yeast (brand name KAL) is grown on molasses (a high FODMAP substance according to Stanford), the nutritional data shows 0g of sugar per serving (as well as being gluten free), so I’m going to keep using it. :) ) I notice that the WholeFoods nutritional yeast not only says that it’s produced in a facility that also processes things I don’t want to eat (including wheat), but it also has 2g of sugars per serving … and I have no idea which sugars it refers to, so I’m not going to be using that one! It just goes to show how important it is to keep reading the labels!
1 tsp olive oil (garlic infused, if liked. Do not use garlic itself, if you’re avoiding FODMAPs!)
10 baby tomatoes, halved
2 oz fresh baby spinach
5 oz firm tofu (not silken), well drained
1 tsp nutritional yeast
1/2 tsp salt (or less, to taste)
1/4 tsp pepper
Heat the oil over a medium heat in a large frying pan. Add the tomatoes (cut side down), and allow to cook for 5 minutes until starting to soften and brown.
Pile the spinach on top of the tomatoes along with half the salt and pepper, and toss in the pan so that all the leaves start to wilt (~3 minutes).
Push the vegetables to one side of the pan, add the tofu, nutritional yeast, and remaining salt and pepper to the cleared side and mash with the back of a fork. Once the tofu has warmed through, stir the vegetables and tofu together, and serve.
Carrot and ginger juice
Only of interest if you own a juicer or can find a juice bar that squeezes things in addition to fruits!
5 large carrots, peeled
1 small piece of fresh ginger (1/4″ cube)
Juice and drink.
This is an adaptation of an earlier recipe for Home Fried Potatoes but without the onions.
1 lb potatoes, cooked, cubed (3/4″), and cooled if possible
1 + 1 tbsp vegan margarine (Earth Balance) OR canola (rapeseed) oil
1 cup (8 oz) red/orange/yellow pepper strips (no green ones, if you’re avoiding FODMAPs)
1/4 tsp salt, or to taste
1/8 tsp ground black pepper, or to taste
paprika/cayenne pepper (optional)
2 spring/green onions, green parts only
Warm the first half of the fat in a large frying pan.
Cook the red/orange/yellow pepper strips in the fat until they’re soft and starting to brown. Remove from the pan, and put to one side.
Add the remainder of the fat to the pan, and once it is hot, add the potatoes. Keep them moving around with a metal spatula/fish slice, to reduce sticking, scraping the bottom of the pan as necessary (those crispy bits are tasty, but also stop the potato cubes from browning further, if not scraped off).
Fry until they start to brown on all sides (this will be quite quick, if the surface of the potatoes is dry and the fat is hot). Add the peppers back into the hot pan to reheat, sprinkle salt and pepper (and paprika or cayenne pepper, if liked) over the vegetables, and serve hot for breakfast, with fried egg or the scrambled tofu, above, and garnished with the green parts of the spring/green onions.
Spaghetti Squash Omelette
Yes, OK, this sounds weird …. but so’s the low-FODMAP diet, and these are pretty tasty, and contain some much needed fiber due to the squash. I tried doing them using tofu instead of egg, but they weren’t as good …. a variation that needs more experimentation! These taste delicate, and slightly cheesy. I think I might well continue making these even after this weird diet is over!
This quantity makes about five 3″ omelettes …. perfect for 1 person.
1 cup cooked spaghetti squash (~ 1/4 of a whole squash)
1/2 tsp salt
1/4 tsp pepper
3 tsp nutritional yeast
oil for shallow frying
Beat the egg. Stir in the cooked squash, salt, pepper, and nutritional yeast.
Heat the oil in a large frying pan (seasoned cast iron for preference, but non-stick will probably work, too), then use two forks to grab hold of 1-2 tbsp quantities of the mixture and transfer to the hot pan. Use the back of a fork to pat the mounds down into 3″ rounds. Allow the bottoms to solidify slightly (30-60 seconds), then start pushing the omelettes around gently to prevent them from sticking. Continue cooking until the bottoms brown, flip them over, and brown the second side. Remove from the pan onto some kitchen paper blot up any excess oil and to keep warm. Repeat with any left over mixture.