Low FODMAP Salsa Verde

Salsa verde is easy to make at home. Think of this recipe as a starting place. You can decide how much cilantro, salt and lime juice you prefer. I strongly recommend adding the lime juice a little at a time (as the recipe is written) the first time you make it so you can determine how much lime juice you like. You can take it to the next level by adding a diced avocado (if tolerated) before blending.

Tomatillos are typically better tolerated than tomatoes. Up to a cup of tomatillos is generally tolerated by most. The doesn’t mean you can have a cup of salsa verde, but you can likely enjoy more of it than a tomato-based salsa.

A fried egg smothered in salsa verde

Enjoy salsa verde with GF corn tortilla chips, in enchiladas verde, on tacos or topping fried eggs.

Salsa verde requires little chopping compared to Low FODMAP Pico de Gallo as it’s made in a blender.

Be aware that the salsa will be rather thin at first, but will thicken up to a gelatin-like consistency after a few hours in the refrigerator, due to the naturally occurring pectin in the tomatillos. Simply give it a vigorous stir before serving.

---

Low FODMAP Salsa Verde

Makes 2.5 cups

Ingredients

• 1 1/2 pounds tomatillos (about 12 medium), husked and rinsed
• 1 small jalapeño, stemmed (optional)
• 1/2 green bell pepper, roughly chopped
• 1/2 bunch scallions, roughly chopped (green parts only)
• 1/4 cup packed fresh cilantro leaves (more if you love cilantro)
• 2 tablespoons to 1/4 cup lime juice (1 to 2 medium limes, juiced), to taste
• 1/2 to 1 teaspoon sea salt, to taste
• GF corn tortilla chips (for serving)

Instructions

1. Preheat the broiler set on high with one rack positioned about 4 inches below the heating element. Place the tomatillos and peppers on a rimmed baking sheet and broil until they’re blackened in spots, about 5 minutes.
2. Remove the baking sheet from the oven, carefully flip over the tomatillos and pepper with tongs and broil for 4 to 6 more minutes, until the tomatillos are splotchy-black and blistered.
3. Meanwhile, in a food processor or blender, combine the chopped scallions, cilantro, 2 tablespoons lime juice and salt. Once the tomatillos are out of the oven, carefully transfer the hot tomatillos, pepper(s) and all of their juices into the food processor or blender.
4. Pulse until the mixture is mostly smooth and no big chunks of tomatillo remain, scraping down the sides as necessary. Taste salsa and add additional lime juice, cilantro and salt as desired. Serve.

Low FODMAP Ceviche-Style Canned Fish Salad

I developed this recipe as an alternative to making tuna salad with mayonnaise. Ceviche is a Peruvian dish of raw fish mixed with vegetables and citrus juice. The citrus juice ‘cooks’ the fish. For our low spoons version we are using canned fish – tuna or salmon – and adding the fresh, tasty flavors of ceviche.

This ‘ceviche’ is fantastic on corn tortilla chips. You can buy them or make your own. You can of course also enjoy it on toasted low FODMAP bread or low FODMAP crackers. Also makes a yummy soft taco filling.

---

Low FODMAP Ceviche-Style Salmon Salad

Makes 6 servings

Ingredients

• 2 (5-ounce) cans of salmon or tuna, drained
• 1/4 cup scallions, chopped (green parts only)
• 2 med tomatoes, seeded and chopped
• 1 med green bell pepper, chopped
• 1 small jalapeno pepper, finely diced (optional)
• 1 English cucumber (~1.25 cups), peeled, seeded, and chopped
• a handful cilantro, chopped, plus several sprigs for garnish
• 1 lemon or lime, juiced
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• avocado slices (optional)
• GF tortilla chips for serving (optional)

Instructions

1. Place salmon in a bowl. Add scallions, tomato, cucumber, cilantro, and drizzle with lemon or lime juice and combine.
2. Season with salt and pepper.
3. Refrigerate for 20 minutes to allow the flavors to meld.
4. To serve, top with fresh sliced of avocado and serve with GF corn tortilla chips.

How to Hamburger Patties from Frozen

If you’re like me forgetting to thaw something for dinner is a weekly event. Luckily it’s possible to cook frozen hamburger patties without thawing them first fairly quickly and easily. Of the two methods presented here, I prefer to pan fry burgers as I like the texture a little better. However broiling can be great on days when standing at the stove while the meat cooks isn’t an option.

True sourdough is tolerated by many low FODMAPers. Look for products that have been naturally fermented. (Usually if there’s no yeast in it it’s a good clue.) If you don’t tolerate sourdough, you can briefly heat 2 taco-sized corn tortillas then cut the burger patty in half and tuck one half into each tortilla. Add toppings as desired. You can also make a lettuce wrap for your burger with butter lettuce if tortillas don’t sound appealing. The cucumbers are a nice stand in for pickles, which are often not low FODMAP. However if you aren’t in the elimination stage and tolerate dill pickles, you can use those instead.

If you wish to add cheese, add it about 3 minutes before the end of cooking. If using the stovetop method, cover the pan with a lid while the cheese melts.

If you are trying to eat low-histamine, as long as the patties were flash frozen when fresh, these cooking methods should produce lower histamine meat than if thawed ahead of time.

---

The EZ- burger

Makes 1 burger

Ingredients

• 1 (1/4 lb) frozen hamburger patty
• Sourdough bun (if tolerated)
• 1 tomato slice (optional)
• 1 tbsp mayonnaise (optional)
• 1/4 tsp low FODMAP ketchup optional)
• 1-2 slices cucumber optional)
• Romaine lettuce or butter lettuce (optional)
• Sea salt and black pepper

Instructions

Method 1: Pan Frying

1. Heat a skillet over medium high heat. When it is hot enough to make a few drops of water sizzle, add the frozen burger patty. Give it a crack of black pepper and a sprinkle of salt.
2. Meanwhile mix the mayonnaise and ketchup in a small bowl until even to make burger sauce.
3. Allow the patty to cook undisturbed until the juices start to seep from the top .
4. Give it another minute or so and then flip. Just as before, allow the patty to cook undisturbed until her again the juices start to seep from the top of the burger. Allow to cook for another 1-2 minutes. (This should produce a medium burger. You may need to try this method a few times and adjust cooking times to reach the desired doneness.)
5. Remove patty from pan and allow to rest for about 2-3 minutes. Top with the burger sauce, cucumbers, tomato and lettuce. Serve.

Method 2:Broiling

1. Set broiler to high and preheat for at least 5 minutes. Arrange the rack so that the burger patty itself will be about 4” from the heating element.
2. Prepare a broiling pan or cast iron skillet by lining it with aluminum foil.
3. Place the frozen patty in the center of the pan and give it a crack of black pepper and a sprinkle of salt. Put the pan in the oven on the top rack. Leave the oven door open. If you have a kitchen fan, it’s a good idea to turn on now.
4. Broil for 5-7 minutes. Remove the pan from the oven and flip the patty. It may sill be pink on the underside. That’s ok.
5. Meanwhile mix the mayonnaise and ketchup together in a small bowl until even to make burger sauce.
6. Return the burger to the oven and broil for another 5-7 minutes. This should produce a a medium burger. However it may take some experimentation to get perfect doneness as all ovens are a little different.
7. Remove patty from pan and allow to rest for about 2-3 minutes. Top with the burger sauce, cucumbers, tomato and lettuce. Serve.

Easy Poached Eggs

A compact, round poached egg with no strings.

I recently learned a game-changer technique for making perfect poached eggs. It takes a little more time, but the results are fantastic. The trick is a 15-minute soak in vinegar water. The vinegar helps keep the egg from losing shape and getting stringy. And no, it doesn’t make the egg taste like vinegar as long as you don’t soak for more than 15 minutes. For best results, soak each egg separately.

---

Easy Poached Eggs

Ingredients

• eggs
• vinegar (any kind except balsamic)
• water

Instructions

1. Add vinegar and water in equal proportions to a small bowl. Crack one egg into the bowl. Set aside. Set a timer for 15 minutes.
2. After about ten minutes have passed, place a saucepan filled with water on high heat. Allow the water to come to a rolling boil, then reduce the heat so the water is at a gentle simmer.
3. After 15 minutes is up, use a large spoon or slotted spoon and carefully transfer an egg from its vinegar soak. Allow the egg to cook until desired doneness is reached – between 3-5 minutes. (3 minutes delivers solid whites with a completely liquid yolk – the classic way to serve poached eggs.)

Low FODMAP Dipping Sauces

Curry ketchup is great with French fries!

A nice dipping sauce can make all the difference when you’re on a restricted diet. Unfortunately most commercially packaged dipping sauces contain high FODMAP ingredients. Luckily you can learn to make your own easily. Just watch portion sizes as some of these sauces contain ingredients that contain FODMAPs. Safe serving sizes tend to be close to one tablespoon, however you may find you tolerate more.

All three of these sauces are sweet to a degree. You can adjust the sweetness to your liking. Be sure to use low FODMAP ketchup such as FODY when making these recipes. (I’ve found that I tolerate organic ketchup sweetened with sugar as long as it does not contain onions or garlic, but everyone is different so proceed with caution if going that route. )

Use these dipping sauces for French fries, low FODMAP chicken tenders/nuggets, or whatever else sounds good to you.

---

Low FODMAP Curry Ketchup Dipping Sauce

This sauce is similar to a sauce I was served with waffle fries. It could be just as nice with chicken nuggets. It’s lightly sweet.

Makes ~3 tbsp (1.5 oz) or 1-2 servings

Ingredients

• 2 tbsp real mayonnaise
• 1 tbsp low FODMAP ketchup
• 1/4-1/2 tsp low FODMAP curry powder (to taste)
• 1/8 teaspoon garlic infused olive oil (optional)

Instructions

1. Combine all ingredients in a small bowl or ramekin. Mix well.

---

Low FODMAP Bulldog Dipping Sauce

Also known as tonkatsu sauce, this brown sauce usually accompanies breaded cutlets. This version is a bit tangy. You can adjust the sweetness to your liking by adding more sugar, mixing well and letting stand for five minutes. Give it another stir before using.

Makes ~6 tbsp (3 oz) or 6 servings

Ingredients

• 2 tbsp Worcestershire sauce
• 1 tbsp cane sugar
• 2-1/2 tbsp low FODMAP ketchup
• 1 tbsp oyster sauce

Instructions

1. In a jar or small bowl, combine Worcestershire sauce and sugar. Whisk well until the sugar is completely dissolved.
2. Add the ketchup and oyster sauce and whisk until combined. Taste the sauce and adjust the seasoning. Some ketchup is sweeter than others, so feel free to adjust the amount of sugar to taste.

---

Low FODMAP BBQ Dipping Sauce

This sauce requires cooking so you’ll need to make at least this much. This is the sweetest of the three sauces. If you don’t like very sweet sauce, reduce the amount of sugar by at least 1 tbsp. You can add up to 2 more tbsp of brown sugar for the sweetest sauce.

I tolerate this sauce very well so I’ve been able to make BBQ pulled chicken by adding 2 tbsp of this sauce to a portion of poached shredded chicken. Your mileage may vary.

Makes ~8 tbsp (4 oz) or 8 servings

Ingredients

• 4 tbsp brown sugar, packed
• 6 tbsp low FODMAP ketchup
• 2 tbsp apple cider vinegar
• 1 tsp Worcestershire sauce
• 1 tsp garlic-infused olive oil (optional)
• 1 tsp mustard powder
• 1/2 tsp smoked paprika
• 1/2 tsp garlic scape powder (optional)
• 1/4 teaspoon black pepper
• 1/4 tsp sea salt

Instructions

1. Combine all the ingredients in a small sauce pan over medium heat.
2. Bring to a boil. Reduce to a simmer and cook for 15 minutes, stirring occasionally.

Low FODMAP North African Tuna Salad

Canned tuna is super convenient and cost-effective, making it a great center of a low effort meal. However the usual go-to tuna salad with mayonnaise is not something I eat on purpose. I don’t mind it for nostalgia’s sake once in a great while, but generally I’d rather have something else. I decided to try to come up with a new recipe using ingredients I’d normally have on hand that was nothing like mayo-based tuna salad.

What I came up with was a Tunisian-inspired tuna salad that’s nothing like the old standard. Use the best quality extra virgin olive oil you have for this. Use your choice of olives. Black pearl olives have a mellow flavor. When I use them, I skip the scallions. The much stronger flavor of kalamata olives is complimented scallions. It’s up to you to make it yours. Lemon juice is the better choice of acid, but if you don’t have any on hand, red wine vinegar makes a decent substitute.

---

Low FODMAP North African Tuna Salad

Makes 2 servings

Ingredients

• 1 – 5oz can tuna, drained
• 1 tbsp lemon juice (preferred) or red wine vinegar
• 1 tbsp olive oil
• 1/2 tsp Dijon mustard
• 1/4 tsp dried oregano
• 1 tbsp capers, roughly chopped
• 5-6 black pearl or kalamata olives, roughly chopped
• sea salt and black pepper to taste
• red pepper flakes to taste (optional)
• 2-3 scallions, finely chopped (optional)
• 2 tbsp fresh parsley, chopped (optional)
• tomato slices (optional)
• fresh arugula (optional)

Instructions

1. Combine the lemon juice, olive oil, Dijon mustard, capers, olives and oregano in a mixing bowl.
2. Add the tuna, scallions and parsley and mix well. Taste and season with salt, pepper and red pepper flakes and stir.
3. Serve with sliced tomatoes and fresh arugula.

Low FODMAP Easy PNW Salmon Chowder

When you live someplace cool and rainy, you tend to develop a fondness for soups. A local favorite soup here in Seattle (and the rest of the Pacific Northwest) is Salmon Chowder. Some folks use smoked salmon for their chowder, others use a combination of unsmoked salmon plus bacon. However it’s made, smoke flavor adds a nice dimension to this creamy soup. If you tolerate sourdough, salmon chowder is wonderful when accompanied by a chunk of bread. It’s even better served in a sourdough boule bread bowl.

For this easy recipe you can use either canned skinless, boneless salmon (plus optional bacon if you can swing the effort) or you can use hot-smoked salmon. Just be sure your hot-smoked salmon contains no high FODMAP ingredients. Be aware that some ‘traditional’ types of canned salmon contain skin and bones. Look for cans that are clearly labeled skinless and boneless to avoid any texture unpleasantness.

Concerned about heavy cream? It turns out that heavy cream is high enough in milk fat and low enough in lactose to be low FODMAP. I admit I was nervous trying it for the first time, but I was fine. However, everyone’s tolerances are different. If a particular type of plant milk works better for you, by all means use it. Because this soup is thickened with flour, it doesn’t need the cream to stay thick.

If you don’t have Old Bay on hand or you don’t feel like making a copycat version, you can add 1/8 teaspoon each of paprika and celery seed.

---

Low FODMAP Easy Salmon Chowder

Makes 8 servings

Ingredients

• ¼ cup butter
• 1 large leek, rinsed & chopped (green parts only)
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 cup frozen corn
• 1/2 tsp sea salt
• 4 tbsp sweet rice flour
• 1/2 tsp fresh black pepper
• 1/2 tsp Old Bay seasoning (optional)
• 1 tsp thyme
• 4 cups low FODMAP chicken broth
• 2 cups cubed Yukon gold potatoes
• 2 – 5 oz cans boneless, skinless salmon, drained plus 4 strips bacon, cooked (optional) and crumbled OR 8 oz hot-smoked salmon, chopped into bite sized pieces, skin discarded
• 1 cup heavy cream
• fresh parsley (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter then add leek, carrots, celery and corn. Stir in sea salt. Cook, stirring frequently, until they start to soften.
2. Sprinkle the sweet rice flour and pepper over the buttery veggies and stir until coated. Cook for about 2 minutes. Add the chicken broth a little at a time, stirring constantly to avoid clumps.
3. Add the potato, salmon and bacon to the pot. Bring the soup to a boil, reduce heat and cover. Allow to simmer 20 minutes, or until the potatoes are tender.
4. Stir in the heavy cream and warm until heated through. Serve topped with a little parsley.

Low FODMAP Italian Seasoning

This seasoning blend mainly contains the Italian big 3 – basil, oregano and parsley. Of course we could stop there, but we can get a more complex flavor by filling it out with more herbs like rosemary and thyme. Omit the chili flakes if you are sensitive to capsaicin. Add the marjoram and sage if you have them on hand for the best flavor.

Use Italian seasoning in soups and sauces, mixed into bread crumbs, in olive oil to make bread dipping sauce, on chicken or pork, mixed into meatballs, in marinades, in pasta dishes, in salad dressings and in dips – really anything that could use some delicious Italian of flavor. Be sure to use in combination with garlic-infused olive oil or garlic scape powder to give your dish a more authentic Italian flavor.

---

Low FODMAP Italian Seasoning

Makes just over 1/4 cup.

Ingredients

• 1 tbsp dried basil
• 1 tbsp dried oregano
• 1 tbsp dried parsley
• 1.5 tsp dried rosemary
• 1.5 tsp dried thyme
• 1.5 tsp red chili flakes (if tolerated)
• 1/2 tsp marjoram (optional)
• 1/8 tsp rubbed sage (optional)

Instructions

1. Using a small funnel or a folded sheet of clean, sturdy paper, add all ingredients to a small jar with a tight-fitting lid. (Old spice jars are ideal.)
2. Close the lid and shake vigorously until well-mixed.

Getting back to it

I’m doing a little better and have been able to cook a bit. I’m not quite ready to get back to posting 2 recipes a week, but I will be posting new recipes intermittently. You patience has been appreciated.

Taking another break

Unfortunately I’ve been dealing with some health issues that have been keeping me out of the kitchen. That means that although I have lots of recipes ready to go, I have not been able to final test them.

I’m not sure when exactly I’ll be able to resume posting new recipes, but it my intention to get back to it as soon as I’m able. Thank you for your patience.