Tag Archives: low FODMAP recipe

shrimp cake

Shrimp Cakes with Lime Chili Aioli

Today, I thought I’d share one of my favorite recipes from  the Low-FODMAP 28-Day Plan…Shrimp Cakes with Lime Chili Aioli!

shrimp cakeSuper yum! The lime aioli is so delicious.  Admittedly, I just used a commercial brand of mayonnaise instead of the homemade in the book and added a bit of lime juice, lime zest, paprika and cayenne pepper.  Soooooooo good.

Add a little rice and salad and you are good to go.

I hope you had a nice weekend!  I enjoyed a great walk with my daughter, Chelsea and another walk with Lucy {you know…my crazy chocolate lab} and Russ.  I also squeezed in a run w/ my friend Sara.  The weather has been so warm ….and I don’t believe I am saying this….but I am looking forward to a little chill in the air.

I was fortunate to fit in some cooking this weekend too.  A new pumpkin granola bar which made my kitchen smell like the flavors of fall…all spice, cinnamon and a pumpkin. YUM!

I will be sure to share this with you soon!

Last week, I learned I was accepted into the University of Chicago’s Preceptorship Program for Celiac Disease!  This is a 2 day intensive program in which I will present a patient case study and be educated by some of the world’s best in celiac disease care.  I am super excited I was selected! :)

I hope to get a recap on probiotics for you soon too…from the Harvard Medical School Probiotic Symposium I attended last week.  There was not much information about IBS and probiotics but rather how our gut microbiome (the various microbes: yeast, bacteria, viruses that live in our gut) changes in different stages of our life and with various infections or exposure to different food products and even with farm living and the potential role of probiotics during these various life stages or events.

Shrimp Cakes with Lime Chili Aioli

Ingredients

  • Serves 4
  • 1 pound of large raw shrimp, peeled, deveined and rinsed
  • 1 large egg, beaten
  • 2 scallions, green part only, diced
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon Dijon mustard
  • 3/4 teaspoon cayenne pepper
  • 2 cups gluten free bread crumbs
  • 1/8 teaspoon sea salt
  • 1 cup mayonnaise
  • Juice and grated zest of lime
  • 1/2 teaspoon paprika
  • 2 tablespoons olive oil

Instructions

  1. In the bowl of a food processor pulse the shrimp to coarsely chop it.
  2. Add the egg, scallion greens, lemon juice, Dijon mustard and 1/4 teaspoon of cayenne. Pulse briefly to combine. Add 1 cup of the bread crumbs and pulse briefly to combine.
  3. Form the mixture into cakes. Roll the cakes in the remaining 1 cup of bread crumbs.
  4. Place on parchment lined baking sheet and refrigerate for 10 minutes.
  5. While the shrimp cakes rest, in a small bowl whisk together the mayonnaise, lime juice, lime zest, paprika, remaining 1/2 teaspoon of cayenne and sea salt.
  6. In large non-stick pan, heat the oil over med-high heat until it shimmers.
  7. Working in batches, fry the cakes until they are golden brown. About 4 minutes per side.
  8. Serve the cakes with aioli.
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shrimp taco w pineapple salsa

Grilled Shrimp Tortilla with Pineapple Salsa

Hello Everyone!

Today’s recipe was inspired from our August trip to Nantucket. Millie’s is a great restaurant we pass biking our way to Madaket Beach.  Millie’s makes some awesome quesadillas filled with fresh seafood.  I opted to make a lower FODMAP version at home..  a grilled corn tortilla topped with grilled shrimp and pineapple salsa! Can you say, freakin’ delicious?Best shrimp tacoI had never grilled a corn tortilla before…  Have you?  I simply sprayed the fresh corn tortilla with oil (you can use a Misto oil sprayer–or buy oil at the grocery store already in a spray bottle such as International Collection Spray Oils) and then threw (placed might be better choice of words) the tortilla on the grill to brown it up!  I loved the texture:  a bit chewy, crunchy and all around tasty.

I then placed some prepared raw shrimp on a skewer and popped that on the grill.

A bit earlier, I made a little pineapple salsa.  I topped the grilled tortilla with a few grilled shrimp, a smattering of shredded cheddar cheese, and a tablespoon of the  tasty pineapple salsa.  I was in heaven. A nice blend of savory and sweet!

The recipe below is for the pineapple salsa:  Simply cook up 2 tortillas, 5 medium shrimp and 1/4 cup grated cheddar per person.  The salsa will serve about 6 people.shrimp taco w pineapple salsa

Pineapple Salsa

Ingredients

  • Serves about 6; Top 1 tablespoon salsa on top of grilled fresh corn tortilla topped with 5 grilled shrimp, beef OR chicken strips and 1/4 cup grated cheddar cheese
  • 1 cup fresh diced fresh pineapple
  • 1/2 cup cherry tomatoes, diced in quarters
  • 1/4 cup green bell pepper, deseeded, and diced
  • 1 medium jalapeño, deseeded and diced {optional}
  • 1 tablespoon fresh lime juice
  • 1 teaspoon lime zest
  • 1 tablespoon olive oil
  • 1 tablespoon chopped parsley or cilantro
  • Salt and pepper, to taste

Instructions

  1. Mix ingredients together, add fresh herbs right before serving.
  2. Can be made up to a day in advance stored in refrigerator.
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Upcoming topics:  SIBO, GMOs in foods, Tips for eating around the globe (focusing primarily on UK), and the launch of a fun product I think and hope you will like !

Mediterranean Chicken

Well…hello everyone.  I hope you all had a great weekend and are geared up for a happy week ahead.

I have been busy.

I hosted a FODMAP dietitian workshop with my colleague, Patsy Catsos in San Diego last Thursday.  I love teaching dietitians about the low FODMAP diet and this San Diego group was a lot of fun.  The sunny weather in the 80s felt amazing!  After a brief visit in San Diego, I headed to Portland, Oregon to a conference on small intestinal bacterial overgrowth (SIBO).  This is a condition that overlaps significantly with IBS and one that I am very fascinated about… Did I mention that I LOVE to learn?….especially anything in the digestive health arena.  I will be posting about the SIBO conference later this week.  

But today while I am on the road, I wanted to share with you a recipe I prepared for my boys recently….and one they really seemed to enjoy.  It’s low FODMAPs –and family friendly.

I found an enticing recipe for a lemon-y yogurt marinated chicken recipe and thought I would modify it for those following a low FODMAP diet. I find so many recipe inspirations on Pinterest.   Do you do Pinterest?   I know I have mentioned it before but I do have a few FODMAP pinterest boards that you may find interesting or perhaps helpful on your low FODMAP diet.  You don’t have to join Pinterest to check them out….Click here to check out my low FODMAP diet boards.

Here is a pic of my yummy Mediterranean chicken dish!  MMMM… We enjoyed this tasty chicken with  Greek Orzo and it was a bit hit!Greek chicken

Here is the Greek Orzo….in case you missed it….so very good.Orzo

Mediterranean Chicken (low FODMAP)

Ingredients

  • 1 1/2 pounds chicken drumsticks
  • 2 pounds split breast chicken breasts
  • 1 cup nonfat plain Greek yogurt (can sub in traditional plain lactose free yogurt)
  • 2 tablespoons garlic infused oil
  • 2 tablespoon fresh oregano, chopped
  • 1 medium lemon juiced
  • 1 teaspoon lemon zest
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, chopped

Instructions

  1. Arrange chicken pieces in casserole dish
  2. In medium bowl, combine yogurt, garlic infused oil, oregano, lemon juice and zest, salt, pepper and parsley and blend ingredients.
  3. Brush chicken with yogurt marinade and cover casserole dish with plastic wrap and refrigerate 2 hours or over night.
  4. Remove chicken from casserole dish and place on lightly oiled cookie sheet with sides/jellyroll pan.
  5. Bake at 375 degrees for 45-60 minutes or until chicken is browned and cooked through. Cooking time may vary depending on size of chicken pieces.
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Here’s to a week full of adventure, learning, happiness and peace in your heart.  Good bye from San Francisco….I am on a lay over on my way back to Bean town.

Orange Cranberry Sorghum Salad with Pecans

One of my favorite Whole Foods Market’s salads is their Israeli Couscous salad.  Couscous is a source of wheat and so is not tolerated by everyone…so…

I thought I might create a similar salad with sorghum.  Sorghum is a high fiber gluten free grain.  Since I bought a big bag of it, I wanted to use it up and create a summer-y salad with it.

Did you see my posting on popping sorghum like popcorn? Here it is!

Here is what I came up with.  Not too shabby, right?sorghum salad with spoon

Sorghum is a chewy round grain.

sorghum

I found a version of the Whole Foods couscous salad on line here, and so tweaked it a bit for my sorghum salad keeping it pretty similar.

I added some pecans. Gotta love pecans, right?pecans

And some cranberries too.  FODMAPers 1 Tablespoon of dried cranberries is an appropriate serving size.

I whipped up a dressing made with thyme, tarragon and tumeric.  Tumeric has powerful anti inflammatory properties.  We could all use a little anti-inflammation, right? :)   It is found in curry dishes, added in stir-fry recipes and often used in Indian cuisine.ingredients in mason

I tossed the mixture together and garnished with a bit of green scallion and parsley.

When I make this again, I would consider using a mix of grains for even more texture such as rice, red quinoa and sorghum.

sorghum salad

Orange Cranberry Sorghum Salad with Pecans

Ingredients

  • Serves ~6
  • 3 cups COOKED sorghum (OR mix brown rice, sorghum & red quinoa) Wheat tolerant folks can substitute Israeli couscous, if desired
  • 1/3 cup chopped dried cranberries
  • 1/2 cup chopped pecans
  • 1 scallion, chopped (FODMAPers use green part only)
  • 2 Tablespoons fresh chopped parsley
  • Dressing:
  • 1 1/2 Tablespoons rice wine vinegar
  • 2 Tablespoons olive oil
  • 1/4 cup fresh squeezed orange juice
  • 1 Tablespoon orange zest, if desired
  • 1/2 teaspoon tumeric
  • 1/2 teaspoon tarragon
  • 1/2 teaspoon thyme
  • dash sea salt

Instructions

  1. In medium bowl, add cooked sorghum, chopped pecans and cranberries.
  2. Whisk dressing ingredients together and toss with sorghum mixture.
  3. Garnish with scallion and parsley.
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Maple Peanut Sesame Chicken

Did I mention that I LOVE Pinterest!  It’s such a fun website to find new recipe inspirations.  Click here to follow my pinterest boards (I have a couple dedicated to low FODMAP recipes)  I ‘pin’ mostly healthy foods but of course, some recipes I pin because they just look fun and tasty.

I found this Thai Chicken recipe on Pinterest that looked so easy and I just so happened to have all the ingredients on hand. But, of course, I changed up the ingredients a bit (because that is what I do!)

It’s was a bit of a cold, rainy and grey day yesterday so running around outside was not too appealing.  But…cooking and eating, well, that’s another story! So, I stayed in most of the day and did a bit of cooking.

I am proud of myself though because I did take a nice long walk with my friend Sara and my other friend, Lucy (my crazy chocolate lab).  It was cold and kinda spitting out but I am so glad I got in some exercise!  And, the impact on Lucy…priceless.  She was pretty much zonked on the couch beside me while I worked on some writing projects.  Is there anything greater than snuggling with a sleepy dog?  I think not. :) (Well, maybe a few things are greater but it certainly is pretty relaxing)Lucy exhausted

Seriously, how cute is my girl Lucy?Lucy running w: ball

I am working on a new writing project. So…I will be locked up in writing mode for the next few months.  It’s all good, ’cause I do like to write.

So back to this quick recipe.  I whisked some peanut butter, reduced sodium soy sauce, ginger, maple syrup, sesame oil and some sesame seeds.  Add some raw chicken tenders. Marinate.  Bake. Eat.  (Yup, it’s low FODMAP)maple chicken

Toss over salad or with a side of rice and your favorite veggie or serve over some rice vermicelli. I adjusted the recipe a bit, so have provided the recipe as I made it.  I enjoyed my Maple Peanut Sesame Chicken with a side of kale salad. maple peanut chicken Have you seen the Olivia Organic Baby Kale?  I LOVE it!

Maple Peanut Sesame Chicken

Ingredients

  • 1 pound chicken tenders (boneless, skinless)
  • 2 Tablespoons all natural peanut butter
  • 1 Tablespoon sesame oil
  • 3 Tablespoons reduced sodium tamari (soy sauce)
  • 1 Tablespoon sesame seeds
  • 1 teaspoon ground ginger
  • 1 1/2 Tablespoons pure maple syrup

Instructions

  1. Wash and pat dry chicken.
  2. In medium casserole dish, add peanut butter, sesame oil, soy sauce, sesame seeds, ginger and maple syrup whisking to blend.
  3. Add chicken and toss to coat with mixture.
  4. Cover and refrigerate for 30 minutes-several hours.
  5. Keep chicken in 'marinade' and place casserole uncovered in oven.
  6. Bake at 350 degrees Fahrenheit for 30 minutes or until chicken is cooked through. Serve over rice vermicelli noodles or baby salad greens.
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enjoy!

Banana “Ice Cream”

This simple frozen concoction was creamy and yummy and contains no added sugars–just the natural sweetness from the frozen bananas.

I freeze my bananas just when they get those brown spots all over the peel.  I like bananas but I like them best just when they turn ripe.  Rather than tossing extra ripe  bananas in the trash, I place them in the freezer.  Depending on my time–I may peel and freeze in a freezer bag or simply place skin and all right in the freezer.

When I am craving something sweet after dinner (I hate to admit that happens nightly), I may opt to whip up some of this creamy goodness.

My dietitian colleague, Janel, turned me on to making frozen concoctions with lite canned coconut milk and I have to say it is quite yum.

This recipe is low in FODMAPs and simple to make.

First you want to freeze up some coconut milk in an ice cube tray and of course, freeze up some bananas too.

Perhaps grab a handful of dark chocolate chips. (Although chocolate has not been officially tested to my knowledge, it is included in the new Monash booklet in the low FODMAP section of foods…so I think a few chips will be okay for most to try!)

I whirled up 3 large coconut milk ice cubes, 2 medium frozen bananas and about 1/4 cup or so of coconut milk in my ninja blender.  I also added a small amount of vanilla bean paste. Topped off with a small amount of chocolate chips.   Yowza!

Banana “Ice Cream”

Ingredients

  • 1 can (13.6-14 oz) Lite Coconut milk (I use Thai kitchen)
  • 2 frozen bananas
  • 1 tsp vanilla bean paste or extract
  • 1/4 cup dark chocolate chips, optional

Instructions

  1. Freeze up about half of the coconut milk in ice cube tray.
  2. Freeze bananas overnight.
  3. Place about 3 large or 6 small coconut ice cubes in blender.
  4. Add bananas-break in half for easier blending.
  5. Add in about 1/4 cup or so of refrigerated leftover coconut milk and vanilla. Blend until creamy.
  6. Top with a few dark chocolate chips if desired.
  7. Serves about 2-3.
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On another note, one of my clients sent in a modified version of my meringue recipe on page 263 of my book, The Complete Idiot’s Guide to Eating Well with IBS.  She sprinkled little piles of chopped walnuts on the cookie sheet and then dropped the spoonfuls of meringue on to the walnuts.  Then she dusted the tops with cocoa powder. Her daughter said they tasted like s’mores! mmmm…Check this picture out.  Thanks Krista!

Speaking of the new low FODMAP booklet, the winner is DAN!   I promise to do another low FODMAP booklet give-a-way next week so stay tuned for those interested.  Also, thank you so much for your very generous and kind comments and for all your wonderful recipe inspirations…I attempted my first trial of a low FODMAP BBQ sauce and my son Brennan gave it a B on an ABC scale…so it’s not quite ready for publication….but I am working on it.

It’s cold and spitting rain today but I just got back from a run with my man.  Russ was away all week on business travel so we both decided we could fit in a run and get caught up before our busy Friday.  I love starting my day with a run.

Exercise is so good for the body and soul.  I hope you get a chance to start your day with a cleansing workout.

Lucy, on the other hand, took it easy today and curled up on the couch.  Tough life.

Here she is earlier this week.  We have a NO dog on the couch policy in our home which is clearly not working out very well.

Happy Friday everyone! I hope you all have a wonderful weekend. Relax and enjoy!

 

 

Homemade Veggie and Pine Nut Pizza with Quinoa Crust

I love experimenting in the kitchen.  This weeks experiment=using quinoa to make a pizza crust.

Quinoa is a gluten free and FODMAP friendly grain, but more than that…it is great source of protein & fiber AND tastes yummy too!

This is tricolor quinoa.

I found this recipe to make a quinoa crust with relatively few ingredients and thought I would give it a whirl.  It required soaking the quinoa all day, but I just soaked it for about 4 hours and that seemed to work quite nicely.

Quinoa should be soaked, drained and rinsed to remove the bitter tasting saponins on the outside of the grain.

To create a pizza crust, the recipe called for blending the quinoa in a blender or food processor.

This recipe also requires a cast iron skillet.   After I blended up the quinoa with water, oil and spices, I pour it into the well-oiled skillet.

The recipe I found blends all the quinoa in the blender to a pancake batter consistency but I saved some of the quinoa to blend in to the batter to add a bit of texture.

I sauteed a few yellow, red and orange bell pepper strips and some zucchini too, in a bit of  garlic infused olive oil with a dash of salt and pepper.  Then, tossed the veggies on top of the pizza crust.

Then I added a handful of pine nuts, about 1/3 cup of part-skim mozzarella cheese and a bit of freshly grated asiago and parmesan cheese.

And voila…{drum roll please}….

So here is the link for the recipe I found for the quinoa crust.  AS usual, I modified the recipe by not blending all the quinoa and adding about 1/4 cup back into crust mixture to add a bit of texture and I deleted the garlic powder too and used garlic infused oil.  For the topping, I used:

  • 1/4 of a red pepper, seeded and cut in strips
  • 1/4 of a yellow pepper, seeded and cut in strips
  • 1/4 of a orange pepper, seeded and cut in strips
  • 1/2 medium zucchini, cut in strips
  • 1 TB garlic infused olive oil
  • Cook veggies with oil over medium heat in medium size skillet.
  • Add a dash of salt and pepper.
  • Top the veggies on the pizza crust once you flip it–per direction in link.
  • Add 1/3 cup part skim grated mozzarella cheese and 1-2 TB parmesan and asiago, grated cheese
  • Add 1 TB pine nuts and scatter across top of pizza.
  • Place pizza back in oven for about another 15 minutes to melt cheese and firm up crust.

Hope you enjoy…

Simple Dijon Pork Chops

This is one of those quick and easy fall back recipes for the autumn or wintertime when you don’t mind heating up your kitchen. No major ingredients necessary, just your favorite mustard, whole wheat bread crumbs (FODMAPers sub in brown rice bread crumbs), butter and center cut pork chops trimmed of fat.

I serve this up with my sweet potato fries and/or roasted veggies! You can cook up the chops and veggies in the same oven as they cook at the same temp and for about the same amount of time too.

Start with 3/4 inch center cut pork chops or you could easily substitute boneless chicken breasts if you prefer.

Lather with some Dijon mustard or your favorite mustard.  This time, I used Trader Joe’s Aioli Garlic Mustard Sauce. (FODMAPers simply add a plain Dijon mustard such as Maille brand).  

I like to season up the bread crumbs with a bit of salted butter but you can also sub in olive oil if you prefer.  I just melted the butter and mix with crumbs and put them right on top of the pork chops.

The mustard and crumb mixture keeps the pork moist and flavorful.

Here they are…all cooked up.

Simple Dijon Pork Chops

Ingredients

  • Serves 4
  • 3/4 cup bread crumbs (FODMAPers use brown rice bread crumbs)
  • 1 1/2 tablespoons butter, melted or olive oil
  • 2 tablespoons Dijon mustard or Trader JOe's Aioli Garlic Mustard Sauce (FODMAPers stick with plain dijon such as Maille)
  • 4, 3/4 inch thick center cut pork chops, trimmed of fat

Instructions

  1. Preheat oven to 350 degrees.
  2. Place chops onto cookie sheet.
  3. Cover one side of chop evenly with about 1/2 tablespoon mustard
  4. Mix bread crumbs with melted butter or oil.
  5. Bake for about 30-35 minutes. Until pork is not longer pink in the middle and cooked and instant read thermometer measures 160 degrees.
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Enjoy with roasted veggies or sweet potato fries and a colorful salad  for a yummy and nutritious meal!