Pap is a staple food commonly eaten in South Africa. It takes many forms, but most commonly it is white cornmeal boiled in water or broth. It can range from soupy to very dry and stiff. Pap is usually served alongside stew, sausages or saucy vegetables.
This version of pap includes starchy potatoes, placing it somewhere between polenta and mashed potatoes. In addition to going great with stews, potato pap makes an excellent accompaniment to grilled meats like steak or lamb chops.
Ingredients
1/2 cup cornmeal/polenta
1.5 cup water
1 medium russet potato, peeled and diced
1 tsp oil
1 tsp sea salt
Instructions
Add potatoes, water, salt, and oil to a small saucepan and cook over medium high heat with the lid on. When the potatoes are soft enough, mash them in the pot with the remaining water.
Stir in the cornmeal and continue to cook, uncovered for about 15 minutes. Stir every 5 minutes or so. Pap is ready when it has the consistency of mashed potatoes. If you prefer, you can add a little warm water for a looser texture.
Sometimes you want deviled eggs, but you don’t feel like making a big batch. I wrote this recipe for one deviled egg for those occasions. Eggs are high in protein and contain no carbohydrates. They’re also nutritious and easy on the stomach. That makes them an ideal meal or snack.
I keep a small supply of hard boiled eggs in my fridge. However I have noticed that it gets pretty boring eating a plain boiled egg all the time. It’s nice to dress them up with a little mayonnaise and mustard once in a while. When the egg is already boiled, making deviled eggs goes very quickly.
Deviled eggs can also be an opportunity to get creative. Try topping them with black or green olives, capers, chopped cornichons, smoked salmon, crumbled bacon, fresh herbs or sliced scallions.
Carefully slice the egg in half. Pull apart the cooked whites and set aside. In a small bowl, mash the yolk with a fork. Add mayonnaise and mustard. Mix until even.
Using 2 spoons, fill egg white halves with the yolk mixture. Lightly sprinkle paprika over the eggs. Set in fridge to chill for 30 minutes or serve immediately.
Making popcorn on the stove is fun and it’s way easier than many people think. You can avoid the unhealthy fats, excessive sodium, preservatives, gluten and artificial flavorings found in microwave popcorn. Plus stove-popped popcorn is noticeably better-tasting with a lighter texture. The best part? Popcorn is low in FODMAPS. According to the Monash app, up to 7 cups of popcorn should be tolerated, making it something you can indulge in as you like.
A close up look at popcorn made with Black Jewell kernels. Notice the snowy white color and tiny hulls.
Great popcorn starts with great popcorn kernels. Skip the traditional yellow or white corn kernels, which tend to be bland and result in hulls that get caught in your teeth. Instead select blue, red or black heirloom variety kernels known for flavorful, fluffy popcorn and their lack of hulls. My two favorite varieties are Black Jewell Original Black Popcorn Kernels and Los Chileros Blue Corn Popcorn Kernels.
Makes about 8 2.5-cup servings.
Ingredients
1/4 cup coconut oil or avocado oil
2/3 cup heirloom variety popcorn kernels
3 tbsp real butter (or low FODMAP vegan spread)
sea salt to taste
Instructions
Add the oil and 3 popcorn kernels to a stock pot with a lid. Cover and heat over medium-high heat until all 3 kernels pop. Remove the three popped kernels from the pot to prevent them from burning.
Take the pot off of the burner and add the rest of the popcorn. Cover with lid. Lift the pot off the stove and carefully shake back and forth for about 30 seconds. This coats all the kernels with the oil and heats them evenly.
Return the pot to the burner and allow to cook, shaking the pot occasionally until the popping slows down – about 2 minutes. Remove the lid carefully in case there are any last moment pops and pour the popcorn into a large bowl for serving.
Return the pot to the burner and turn off the heat. Add the butter to the hot pot and allow it to melt. Be careful not to let it brown. Pour the melted butter over the popcorn, sprinkle with sea salt to taste and gently toss to combine.
Matzah balls or kneidlach are traditional wheat-based Ashkenazi Jewish dumplings that are usually eaten in soup. These potato-based gluten-free versions are light and fluffy with a hint of chewiness, just like traditional wheat flour dumplings. They’re easier to make than their wheat-based cousins, too. Drop them in any soup or stew you like. Allow 3-5 dumplings per serving. A single medium russet potato yields between 10-15 dumplings depending on size. Make only what you plan on eating right away for the best texture.
Potato dumplings in herbed chicken broth with carrots.
The trick to perfect potato dumplings is using russet potatoes, which are very starchy. Depending on time, energy and motivation, there are two methods you can use to cook the potatoes: peel and boil or bake. I prefer baking because the cooking is hands off and you don’t need to peel them. The cooked potato flesh easily falls out of the skin. However it can take up to an hour for them to cook, while boiled potatoes can take as little as ten minutes. Select whichever method is easiest for you.
These dumplings can be made dairy-free. Just be sure to use a light or neutral oil in place of the butter. Unrefined olive oil is not recommended as the taste is very strong and unpleasant in these dumplings. Vegan spread can also be used.
1 tbsp of fresh or dried herbs of your choice (dill, thyme, parsley, chives, tarragon, etc)
Soup or broth to boil your dumplings in
Instructions
1. Cook the potatoes as desired:
• Baked: Preheat oven to 425F. Scrub and dry potatoes. Pierce the potatoes a few times with a fork and lightly oil with cooking oil. Place on parchment lined baking pan and bake for 45-60 min, until tender. Allow to cool for handling and cut in half. Scoop potato flesh into a mixing bowl and allow to cool completely.
• Boiled: Peel then cut potatoes into large chunks and boil in water until tender. Drain and allow to cool.
2. Once cool, mash potatoes with oil or butter, eggs, salt, pepper and herbs. Stir in potato starch and mix until thoroughly combined. Refrigerate the mixture for at least 1 hour but not for more than 2 hours as the dough will become too dry.
3. Bring soup to a boil over high heat. Use 2 spoons, your hands or a cookie scoop to gently form rough balls from one tablespoon of dough at a time. Drop dumplings in the soup or water as you go. Boil for approximately 5-6 minutes. The dumplings will float up to the surface quickly but will need several additional minutes to cook all the way through.
4. Serve in soup. Garnish with fresh herbs if desired.
I have sworn off baked macaroni and cheese. It takes too long and it can be a bit fussy. This stovetop mac n’ cheese is easy and it takes only about 10 minutes start to finish. Add your own special ingredients like smoked salmon or a FODMAP safe portion of broccoli florets or change up the cheeses to make it your own.
Aged cheeses like cheddar and Parmesan don’t contain much lactose, making them tolerable for many people on the low FODMAP diet. Butter is also naturally low in lactose. That just leaves the milk, flour and pasta as sources of FODMAPs so this recipe calls for lactose free milk, rice flour and pasta made from rice and corn. For the best texture, grate the geese yourself as pre-shredded cheese contains anti-caking ingredients that hinder perfect melting. (Personally I’m fine with using pre-shredded. I’m just trying to feed myself. )
Makes 2 meal-sized portions or 4 side dish portions.
Prepare macaroni in a large pot according to the directions on the package. Drain and set aside.
Melt butter in the same saucepan over medium heat. Add sweet rice flour and whisk together. Cook 1-2 minutes. Do not allow it to brown. Slowly pour in milk, whisking briskly until smooth. Continue cooking over medium heat, whisking constantly, until milk mixture thickens. Remove from heat and whisk in shredded cheese. Add salt to taste.
Add drained macaroni back to the pot and stir well. Serve immediately.
This simple egg, lemon and rice soup is mild and comforting. It’s also gentle on the stomach. Avgolemono has its roots in Sephardic Jewish cooking despite being considered a Greek dish. It varies greatly in the way it is prepared. Some versions are heartier, others more silky and light. This version leans towards the thinner side. It takes around 25 minutes total. It’s great for a quick lunch or even breakfast.
Typically plain avgolemono soup is served as a side dish in Greek restaurants. It can be made into a more complete meal by adding meat, herbs and vegetables. Shredded poached chicken is a popular addition. Poach a chicken breast in the broth before using it to make this soup. Remove the chicken when it is done and set aside to cool while you prepare the soup. Add the shredded chicken just before serving.
Avgolemono can be made with all kinds of vegetables, but carrots seem to go especially well with it. I prefer to use escarole myself. Add chopped escarole after 15 minutes, about 5 minutes before adding the egg mixture.
Sumac is a tart, lemony spice commonly used in Mediterranean cooking. A light sprinkle will add color and a little punch. Fresh herbs can also provide color and flavor. Parsley, chives and dill are the most popular. Stir them in after removing from heat or top individual bowls with a small amount herbs.
chopped fresh herbs such as parsley, chives, or dill (optional)
Instructions
In a medium saucepan, bring the broth to a boil.
Add rice and cook until tender but still al dente, about 20 minutes. Reduce heat to low and bring to a simmer.
Meanwhile, whisk the eggs and lemon juice together in a bowl until smooth.
Ladle about 1 cup of the hot broth into the egg-and-lemon mixture, then whisk to combine.
Add the mixture back to the simmering saucepan. Stir just until the soup becomes opaque and thickens as the eggs cook, 1 to 2 minutes. Sprinkle with sumac and herbs if desired, and serve.
When you can’t use aromatics like onions and garlic, texture becomes an extra important quality of food. These chicken thighs are simple yet very satisfying due to their crispy skins. Serve promptly after cooking for crispiest skin. Pair with a green salad or roasted vegetables for an easy dinner.
Makes 4 servings.
Ingredients
4 skin-on, bone-in chicken thighs (about a pound)
Kosher salt and freshly ground black pepper
1 tablespoon olive oil, butter or ghee
Instructions
Preheat oven to 475°F. Season chicken with salt and pepper.
Heat oil/fat in a 12″ cast-iron or heavy nonstick skillet over high heat until hot but not smoking. Nestle chicken in skillet, skin side down, and cook 2 minutes. Reduce heat to medium-high; continue cooking skin side down, occasionally rearranging chicken thighs and rotating pan to evenly distribute heat, until fat renders and skin is golden brown, about 12 minutes.
Transfer skillet to oven and cook 13 more minutes. Flip chicken; continue cooking until skin crisps and meat is cooked through, about 5 minutes longer. Transfer to a plate; let rest 5 minutes before serving.
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