Hello Friends.
I am gearing up this week to travel to Prato, Italy and Rotterdam, Holland to give two FODMAP talks. Beyond excited!
But, first, I thought I would share a quick and easy low FODMAP pork dish! 
This recipe is super easy. Mix Dijon mustard and pure maple syrup. Brush on the outside of a pork tenderloin. Chop walnuts (pecans would be good too!) and place on parchment paper. Roll pork over chopped nuts to adhere them. Sprinkle a little thyme, salt and pepper. Bake it up and slice.
Enjoy this flavorful pork with 1/2 a sweet potato and a kale salad for a tasty low FODMAP meal. For dessert, maybe a piece of dark chocolate and a clementine? I love the orange chocolate combo! If you want to get a big fancier, dip clementine sections in melted semi-sweet chocolate chips and refrigerate for a refreshing dessert! 
Ingredients
- Serves: 6
- Pork tenderloin (~2 pounds)
- 1/4 cup pure maple syrup
- 2 tablespoon Dijon mustard
- 1/2 teaspoon thyme
- salt and pepper, to taste
- 3/4 cup chopped walnuts
Instructions
- Preheat oven to 350 degrees F.
- In small bowl, mix maple syrup and mustard to blend.
- Brush mixture over pork.
- Place walnuts in large piece of parchment paper and roll pork over the nuts adhering them to tenderloin.
- Place parchment paper with pork on baking sheet (trim any of the extra parchment paper necessary to fit paper on baking sheet.)
- Sprinkle tenderloin w/ salt, pepper and thyme.
- Bake for about 55 minutes or until cooked through. Cook to a minimum internal temperature of 145 °F as measured with a food thermometer before removing meat from the heat source.
- Let sit for about 3 minutes and then carefully slice to serve.
Deb
I have avoided dijon mustard (and most condiments) because unspecified spices, garlic or onions are listed as ingredients. I realize that the percentages of spices are low but at what point do you feel these things are safe?
Also, you suggest serving sweet potato, kale and a clementine along with the pork. I was told that you are allowed a total 1/2 cup of low FODMAP approved fruit or vegetable per meal or snack.
Please clarify for me?
katescarlata
Deb, sounds like you need to meet w/ a FODMAP knowledgeable RD to help guide you better and also maybe purchase the Monash Uni app to help you identify appropriate serving sizes. I do not suggest a mere 1/2 cup of veggies as a serving —some have much less FODMAP amounts an more can be tolerated in larger quantity.
There are many condiments that add fantastic flavor w/o adding FODMAPs. I like Maille original Dijon—works well for many of my clients.
Wendy A mother of an 18 yr old FODMAP sufferer
Happy travels Kate. It would be great if you could keep track of the foods you eat on your trip and post a summary when you return or blog along the way. My 18 yr old left for college this year and really wants to spend a semester abroad, but I’m concerned about what she’ll eat overseas. Your travel experience could be inspirational.
katescarlata
Great idea. I will try to do that…but suspect I will be running around quite a bit. Maybe a summary post of some good options!
Chris M.
Safe travels Kate!
katescarlata
Thanks Chris!
Esther
Kate ..
Buon Viaggo !
Enjoy …
Esther
katescarlata
Thanks Esther!! 🙂