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.

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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.

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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.

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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.

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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.

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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 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.

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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.

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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.

Low FODMAP Pineapple Rice Pudding

This light and refreshing rice pudding makes a great ending to a low FODMAP meal. When made with leftover rice, it comes together very quickly and easily. You can, of course, make rice just for this recipe. Use 1/3 cup uncooked rice to get 1 cup cooked. Just make sure the cooked rice is thoroughly chilled before using.

As odd as it sounds, heavy whipping cream is low FODMAP. This is because of the high percentage of milk fat and low percentage of lactose. Dairy 30% milk fat and above is low FODMAP. In the US, whipping cream is usually around 30% milk fat and heavy whipping cream is around 36% milk fat.

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Low FODMAP Pineapple Rice Pudding

Makes 4 servings

Ingredients

• 1 cup leftover jasmine or basmati rice, chilled
• 1 ½ cups heavy whipping cream
• ⅓ cup cane sugar
• 1 8oz can crushed pineapple, drained

Directions

1. In a small mixing bowl, whip the cream, adding sugar gradually until the cream becomes fluffy.
2. Fold the whipped cream and drained pineapple into the rice. Spoon the mixture into dessert dishes and serve.

Low FODMAP Easy Mashed Potatoes for 2

Most of my experience making mashed potatoes has been preparing them for holiday dinners. They’re a big favorite so I usually make a lot at a time. It occurred to me recently, however, that I wasn’t sure if I knew how to make a small batch.

You can certainly use this recipe to make as many servings as you like of course; in that case this recipe will help you more accurately plan how much to make. But I developed this recipe with a time- and effort-saving trick for smaller dinners and smaller appetites. (Don’t worry it works on big recipes too.) This recipe features a unique step involving a baking rack. If you don’t have one a sieve, colander or other food safe wire rack could work.

Up to 2 cups of potato should be tolerated by most people following the low FODMAP diet, but a typical single serving of mashed potatoes is around a half cup.

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Low FODMAP Easy Mashed Potatoes for 2

Makes 2 servings.

Ingredients

• 1 pound russet potatoes, unpeeled and cut in half (2 large potatoes)
• 1/2 cup (4 ounces) unsalted butter, softened and cut into 8 tablespoons
• 1/4 cup lactose free whole milk, room temperature
• 1 tbsp garlic-infused olive oil (optional)
• 1 1/8 tsp sea salt, divided

Instructions

1. Add halved potatoes to a large pot then pour over enough water to cover potatoes by 1″. Add 1 tsp sea salt. Bring water to a boil over high heat, then reduce heat to medium and cook at rapid simmer until potatoes are easily pierced with a paring knife or fork – about 10-20 minutes. Drain. Let cool until able to be handled comfortably – 5-10 minutes.
2. Arrange a clean baking rack over a large mixing bowl. One at a time place the potatoes cut side down on the rack and gently press so the flesh falls into the bowl but not the skin. Discard the skins or save for another use.
3. Mash potatoes by hand with a potato ricer or beat on the lowest speed possible with a mixer.
4. Add the butter, milk, garlic infused oil and 1/8 tsp salt. Mash/beat until smooth. Taste and adjust seasonings as necessary. Serve warm.

Low FODMAP Indian-Spiced Salmon Cakes

There’s no denying the pleasure of a simply prepared salmon cake. A nice fish cake with light bit of crust and a moist interior can be very satisfying. However the addition of Indian spices can elevate a simple fish cake into a culinary delight. These golden-toned salmon cakes are packed with flavor. Serve them as a main course or as an appetizer.

This recipe was developed with canned salmon in mind. Be aware that some types of canned salmon contain skin and bones. They are soft and edible but some people dislike the texture. If you prefer no skin or bones, be sure to read the packaging carefully. Look for the labels ‘boneless’ or ‘deboned’. You can of course use any leftover salmon fillets you may have on hand. The rest of the ingredients are usually found around most kitchens, making this an ideal ‘pantry meal’. The resulting salmon cakes are light and moist. They’re great on their own, but some folks prefer theirs with a bit of sauce.

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Low FODMAP Indian-Spiced Salmon Cakes

Makes 8 small cakes or 2-3 servings.

Ingredients

• 10 oz cooked salmon (2 5 oz cans)
• 6 tbsp gluten-free panko
• 2 tbsp real mayonnaise (Best Foods/Hellmans recommended)
• 1 tsp Dijon mustard
• 1/8 tsp of Worcestershire sauce
• 2 tbsp finely chopped scallions (green parts only)
• 4 tbsp fresh cilantro, chopped
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp low FODMAP chili powder (if tolerated)
• 1/4 tsp ground ginger
• 1/4 tsp black pepper
• pinch sea salt
• 1 egg, beaten
• 1 tablespoon avocado oil (or other neutral oil)
• lemon wedges for serving (optional)

Instructions

1. Combine the panko, mayonnaise, mustard, Worcestershire sauce, scallions, cilantro, spices, salt, and pepper in a mixing bowl. Drain the salmon well and gently stir in, leaving some large chunks of fish. Add enough egg to be able to form patties that stick together and mix until even. If it becomes too runny, add a little more panko.
2. Divide the salmon mixture in half, then repeat 2 more times so that there are 8 equal portions. Form each portion into a small cake about an inch tall.
3. Heat a nonstick or cast-iron pan over medium heat. Add the avocado oil. When hot, add the cakes to the pan and cook until golden brown, about 2 minutes per side. Do not overcook.
4. Serve hot, with or without sauce, accompanied by lemon wedges.

Troubleshooting

Having trouble with cakes that don’t hold together? Let’s figure out why.

• Too chunky – it’s great to leave larger chunks of fish for texture, but there must be enough fish mashed with the panko and eggs to hold together. Try leaving fewer chunks.
• Too dry – there must be the right amount of beaten egg in order for the mixture to hold together. Add a little bit of egg at a time, mixing well, until you can form a patty.
• Too wet – sometimes there’s too much egg and it becomes too wet to hold shape. In this case add small amounts of panko until the mixture becomes sticky enough to hold together.
• Don’t overdo it – if you wind up adding a lot of egg and panko, this can cause the resulting fish cakes to become dense and heavy. Use a light touch when adding egg or panko.

Low FODMAP Nachos for One

Across the Rio Grande from Eagle Pass, Texas lies the Mexican city of Piedras Negras, Coahuila. This bustling binational metropolitan area sees lots of cross-border traffic, just as it has for over a century. It was such a cross-border trip, in fact, that led to the development of a much-beloved snack, nachos.

In 1941 American patrons of the Victory Club restaurant in Piedras Negras requested a new and different snack. The maitre d’, Ignacio “Nacho” Anaya, returned with a dish of fried tortilla triangles topped with melted cheese and sliced jalapeños. The snack was extremely well received and was quickly dubbed ‘Nacho’s Special’. Nachos quickly became very popular at the Victory Club and eventually throughout the region and beyond.

When I am making nachos, I tend to try to use up whatever produce I have on hand. Usually I make my nachos vegetarian but on occasion I’ll top them with shredded chicken or low FODMAP TexMex seasoned ground beef. It really depends on my mood and how much energy I have. As with many low FODMAP dishes, take care not to exceed recommended portion size so that it is more easily tolerated.

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Makes 1 serving.

Ingredients

• 16-20 gluten free corn tortilla chips
• 2-3 cherry tomatoes, chopped
• 2-3 black olives, chopped
• 1/4 cup or less yellow or orange bell pepper, chopped
• 1-2 scallions, chopped green parts only
• 1/4 cup shredded Mexican cheese blend (up to 1.4 oz)
• 1 tbsp sliced jalapeños (optional)
• 1/8 medium avocado, diced (optional)
• Handful chopped cilantro (optional)
• lactose free sour cream (optional)
• low FODMAP Pico de Gallo (optional)

Instructions

1. Preheat oven or toaster over to 425F. Move the oven rack to the highest position. Line a baking sheet with parchment or aluminum foil.
2. Arrange tortilla chips in a single but slightly overlapping layer on the baking sheet. Evenly distribute as much shredded cheese as you like over the tortilla chips. Try not to make any deep piles of cheese or it won’t melt properly.
3. Bake the chips until all the cheese has just melted and the chips are just starting to brown. Remove from oven. Carefully slide the parchment or foil off the baking sheet onto a plate.
4. Top nachos with tomatoes, olives, scallions and bell pepper as you like. Garnish with cilantro. Serve immediately while still hot and the cheese is melted.

Copycat Old Bay Spice Blend

To the best of my knowledge Old Bay seasoning is low in FODMAPs. However many of us do not handle capsaicin well and Old Bay contains lots of it. If this is the case for you, you can try making your own version with little or no pepper components (paprika, cayenne, red pepper flakes). Old Bay is also very salty. You can reduce the amount of salt if you prefer.

It’s likely you’ll need to grind your own bay leaf powder. About 15-20 bay leaves will make what’s needed. Use a spice mill or a mortar and pestle. If using a mortar and pestle, break the leaves up into very small bits and grind with a pinch of coarse salt. It’s the most important flavor so make sure you prepare the full amount. It’s not so important to use every spice that follows if you can’t find it or don’t wish to purchase a large amount. Anything in ⅛ teaspoon range could be left out as necessary. Just use as many as you have on hand. Even pumpkin spice blend could stand in for a few flavors if that’s what you have.

What can you do with Old Bay? Use it for crab or shrimp boils. I like adding a bit to fish cakes or crab cakes. It can be nice in soups as well. Some people like it on fries. Other folks add it to Crispy Salt & Pepper Shrimp seasonings. It’s really up to you. Use it in American style dishes whenever you need a bit more flavor.

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Modifiable Old Bay Spice Blend

Makes ~5 tablespoons.

Ingredients

• 1 tablespoon ground dried bay leaves
• 1 tbsp sea salt
• 1 tablespoon plus 1 teaspoon ground celery seeds
• 2 teaspoons dry mustard powder
• 2 teaspoons ground paprika (regular or smoked both ok)
• 1 teaspoon ground black pepper
• 1 teaspoon ground white pepper
• ¼ teaspoon ground nutmeg
• ⅛ teaspoon ground cinnamon
• ⅛ teaspoon ground mace
• ⅛ teaspoon ground ginger
• ⅛ teaspoon ground cloves
• ⅛ teaspoon ground cardamom
• ⅛ teaspoon ground allspice
• ⅛ teaspoon cayenne pepper
• crushed red pepper flakes to taste

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.