Low FODMAP Colcannon (Potatoes and Greens)

Makes 6-8 side servings

Colcannon is a traditional Irish dish of potatoes mashed with greens. Though there are many variations, the most popular greens used are kale and green cabbage. For this version cabbage and scallions are sautéed together in butter and added to a mash of starchy russet potatoes. There is no cream in this recipe. Instead butter does all the work, making it a treat for butter lovers.

I mash mine with a ricer for a coarser mash. An electric mixer will yield a smoother mash. Use whichever works best for you. Slice the cabbage very thinly for a smoother mash. Make it chunkier for a more rustic feel. For a heartier version, crumble crispy fried bacon over the dish.

Ingredients

• 3 russet potatoes, peeled and cut into eights
• 1 Yukon gold potato, peeled and quartered
• 1/2 head cabbage, cored
• 1 bunch scallions
• 1/2 cup (8 tbsp) unsalted butter, divided and cut into chunks
• freshly ground black pepper
• sea salt
• additional 4 tbsp butter, sliced into pats for serving (optional)

Instructions

1. Bring a large pot of salted water to a boil. Add the potatoes and simmer for 12-15 minutes or until fork-tender.
2. While the potatoes are cooking, slice the scallions (green parts only). Thinly slice the cabbage.
3. Melt ¼ cup of butter in a large skillet over medium-high heat. Add the cabbage to the pan, season lightly with salt and toss with the butter. Sauté until the cabbage just starts to wilt. Add the scallions and mix. Continue to sauté the mixture until the cabbage is tender and just starts to brown.
4. Drain the potatoes, return them to the pot and add the remaining 1/4 cup of butter to the pot. Mash the potatoes and butter with a potato ricer until even.
5. Add the cabbage and scallion mixture including any liquid butter left in the pan. Season with sea salt and pepper to taste. Stir until well combined. Top with 4 tbsp of butter pats butter if using. Serve immediately.

Low FODMAP Tortilla Mini Pizzas

Makes 1 snack-sized serving.

Simple, quick and tasty is the best way to describe this snack. It’s most easily prepared in a toaster oven, but a conventional oven works well, too. Use whatever low FODMAP toppings you like. Cheese alone is tasty. Leftover seasoned beef from School Lunch Tacos is particularly good. Just be sure to add it before the cheese so it does not dry out. For a crispier mini pizza, use less cheese and bake about 2 minutes longer.

Ingredients

• 2 small corn tortillas
• garlic-infused olive oil
• shredded Mexican cheese blend
• 2 grape or cherry tomatoes, finely chopped
• 1 scallion, chopped (green parts only)
• 1 slice of yellow, red or orange bell pepper, finely chopped (optional)

Instructions

1. Preheat oven or toaster oven to 425F. If using a conventional oven, move the rack to the highest position.
2. Line a baking sheet with aluminum foil and place the tortillas on it so they do not overlap. Pour a small amount of garlic-infused olive oil onto one tortilla. Using the back of a spoon, quickly spread the oil evenly across the tortilla. If you have excess oil, press the other tortilla onto the first to absorb some of the oil. Repeat with the other tortilla so both are lightly coated on the side facing up. Add a handful of cheese to each tortilla and spread it evenly. Top with tomatoes, scallions and bell pepper.
3. Bake for 5-7 minutes, until all the cheese is melted and the edges of the tortilla just start to brown. Remove from oven and using kitchen shears, a pizza cutter or a knife, cut each tortilla into 4 wedges. Serve immediately.

Low FODMAP Twice Baked Potatoes

Makes 1 full potato serving or two half-servings.

Baked potatoes are among the easiest foods to prepare. Elevating them to a delicious meal or side dish is nearly as easy. Twice baked potatoes are essentially regular potatoes with the cooked flesh scooped out, turned into mashed potatoes and eventually returned to the potato skin to be baked a second time. You can flavor the mashed potatoes however you like. In this case I’ve chosen the classic combo of cheese, scallions and garlic. In this case I’ve used a blend of cheddar and Monterey Jack cheeses for a good melt with a lot of flavor.

Don’t wrap the potatoes in foil. Place the lightly oiled ‘taters directly on the oven rack during the first bake. This will give the skin an excellent crispy texture. To make half-portions, cut the potatoes into halves instead of slicing off the top and serve the halves individually. When preparing several potatoes at once, combine all the scooped potato flesh from all the potatoes and make the mash all at once to save time.

Ingredients

• 1 russet potato
• 1 tbsp lactose free milk
• 1 tbsp butter
• 1/2 tsp garlic-infused olive oil plus more for coating potatoes
• sea salt
• freshly ground black pepper
• 2 tbsp shredded cheese blend plus more for serving
• 1 scallion, sliced (green parts only)
• 2 strips bacon, fried and crumbled (optional)

Instructions

1. Preheat oven to 425°F. Scrub, rinse and dry potato. Pierce the skin several times with a fork. Lightly coat potato with 1/8 tsp garlic oil and sprinkle with sea salt. Place directly on oven rack and bake for an hour.
2. Carefully remove potato from oven with tongs. When it has cooled slightly, slice a hole in the top big enough to easily remove the flesh. Without damaging the skin, scoop out potato flesh and place in a bowl. Add milk, butter, garlic oil, a pinch of salt, a few cracks of pepper, shredded cheese and half of the scallions. Mash with a fork or potato ricer until even.
3. Place the empty potato skin on a baking sheet. Return the mashed potato mixture to the potato skin using a spoon. Leave a slight indentation for the cheese to sit in. Top with cheddar cheese. Bake 10-15 minutes until heated through and cheese melts. Top with remaining scallions and bacon. Serve immediately.

Low FODMAP Loaded Baked Potatoes

In terms of actual effort, baked potatoes are among the easiest foods to prepare. They are not necessarily the quickest* meal to prepare. But when you have a lot of time but only a few spoons, they make an ideal dinner. (New cooking method added for microwave users! See the Time Saving Tip following the recipe to learn how to bake a potato in half the time.)

You can fry the bacon or it can be prepared by placing on a parchment-lined baking sheet in the oven and baking for 10-20 minutes at 425F. Broccoli florets can be chopped and steamed/boiled for about 2 minutes or microwaved. Both broccoli and bacon do contain FODMAPs so limit your intake to 2 broccoli florets and two strips of bacon, according to Monash.

Makes 2 servings.

Ingredients

• 2 russet potatoes
• 1 scallion, sliced (green parts only)
• olive oil or garlic-infused olive oil
• sea salt
• shredded cheddar cheese or Mexican cheese blend
• 4 strips sugar-free uncured bacon, fried crisp and crumbled (optional)
• 4 broccoli florets, cooked and chopped (optional)
• lactose free sour cream (optional)

Instructions

1. Preheat oven to 425F. Scrub potatoes as necessary and dry. Pierce the potatoes a few times with a fork and lightly oil with olive oil. Lightly salt the potatoes and place directly on oven rack and bake for 45-60 min, until tender.
2. Remove potatoes from oven and cut open the top. Place on a baking sheet. Sprinkle shredded cheese over the top of the potatoes. Return potatoes to oven until the cheese melts – about 3-5 minutes.
3. Remove potatoes to serving plates. Top with crumbled bacon, broccoli and scallions. Serve with sour cream if desired.

*Time Saving Tip

In a hurry and have a microwave? Try this hybrid cooking method for the first portion of cooking. It reduces the cooking time by about half. Be sure to use the oven only to melt the cheese.

1. Preheat the oven to 425 F. Pierce the potatoes with a fork, then microwave until easily pierced but slightly firm in the center, about12 minutes.
2. Brush with olive oil and bake directly on the oven rack until tender with crisp skins, about 10 minutes.

Low FODMAP Chili-Mac

Makes servings 4-6 servings.

Chili-mac is a homey, comforting dish. Originally made by mixing prepared macaroni and cheese with prepared chili, this recipe skips ahead and makes everything at once. The result is an easy satisfying dish that comes together quickly – much like a from-scratch version of Hamburger Helper. You can substitute a medium tomato for the grape tomatoes if desired. A bunch of scallions can be substituted for the leeks.

It’s not pretty but it it’s pretty tasty!

It’s not the most beautiful dish, but it is a humble delight for those who love melted cheese with pasta. Though other pasta shapes can work, elbow macaroni or small shells are best. Please note that while the cheesy sauce reheats very well, gluten free pasta tends not to hold up. It will still taste great but the pasta may get mushy. For that reason, I try to make just enough so there are no leftovers.

Please note that chili powder usually contains small quantities of garlic and onion. Low FODMAPers can keep portion sizes very small, replace the chili powder with paprika, or use chili powder that does not contain garlic and onion. You can find brands that do not contain garlic/onions by searching online.

Experimenting with rotelle pasta. Elbow macaroni works better.

Ingredients

• 1 lb ground beef
• 1/3 cup water
• 1 leek, chopped (green parts only)
• 10-12 grape tomatoes, quartered (optional)
• 3 tsp garlic-infused olive oil
• 3 tsp ground cumin
• 1-1/2 tsp chili powder (optional, if tolerated – see above)
• 1-1/2 tsp paprika
• 1-1/2 tsp ground black pepper
• 1 cup uncooked GF elbow macaroni or small shells
• 3 cups prepared low FODMAP beef broth
• 1-1/2 cups shredded Mexican cheese blend

Instructions

1. Set a sauce pan over medium high heat and add the beef plus the water. Cook about 5-7 minutes, breaking the meat up as you go. When browned, pour off water and fat then return pan to the burner.
2. Stir in the cumin, paprika, chili powder, garlic-infused olive oil, and black pepper. Add the leek and tomatoes. Stir in beef broth and set heat to high. Once boiling, add the pasta.
3. Reduce the heat and simmer, uncovered, stirring occasionally, until the pasta is tender and most of the liquid has been absorbed – about 13-15 minutes.
4. Remove pan from burner and stir in the cheese. Serve right away or cover and let it sit for about 5 minutes in order to allow the flavors to develop.

Low FODMAP Bacon Cheeseburger Salad

Makes one serving.

One dish I’ve been in love with ever since I had it at Black Bear Diner in California has been Cheeseburger Salad. It’s basically a low carb version of a cheeseburger – meat patty, onions, tomatoes, pickles and cheese on a bed of lettuce with dressing. As it turns out, a local bar here in Seattle called Loretta’s makes their own slightly different version that I love just as much.

My version, based on the Black Bear Diner version, has been created to be low FODMAP, easy and delicious. It’s a ‘composed salad’, meaning the ingredients are arranged on the plate or in the bowl in mounds or lines instead of being tossed. Dress with your choice of low FODMAP dressings – a simple vinaigrette or indulgent thousand island. (Recipes below).

Just a note – Most supermarket hamburger pickles and sweet relishes are not low FODMAP as they contain garlic. I have found that in spite of that, I tolerate them well, probably because I keep the serving size small. If you are concerned, you can make your own low FODMAP refrigerator pickles or simply leave them out. Choose the vinaigrette dressing to avoid issues with sweet relish.

Salad Ingredients

• 1 1/3 lb frozen burger patty
• 3 grape or cherry tomatoes, halved
• up to 2 cups chopped Romaine lettuce
• up to 1.5 oz of either blue cheese crumbles -OR- shredded cheddar
• up to 2 strips uncured bacon, cooked* and crumbled
• 1 scallion, sliced (green parts only)
• 3-4 hamburger dill pickle slices (optional)
• up to 2 oz sliced black olives (optional)

Salad Instructions

1. Heat a cast iron pan over medium heat. When it’s hot, cook frozen burger patty until the patty begins to leak juices. Flip and repeat. Cooking it this way will result in a medium or medium rare burger. Add more time if you want a more done patty. Remove from heat and set aside to rest.
2. Add the lettuce to a salad bowl or plate. Add tomatoes, scallions, black olives, pickles, bacon and cheese in separate piles on top of the lettuce, leaving room for the burger.
3. Slice the cooled hamburger patty into 1” wide strips and set onto the salad.
4. Drizzle dressing over the top or serve on the side. Allow about 2 ounces of dressing per serving.

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Basic Low FODMAP Vinaigrette Ingredients

• 2 tbsp garlic-infused olive oil
• 2 tsp red wine vinegar
• 1/2 tsp Dijon mustard
• a pinch of dried oregano or thyme
• a pinch of sea salt
• a few cracks of black pepper

Easy Thousand Island Dressing Ingredients

• 1/4 cup real mayonnaise
• 1 tsp low FODMAP ketchup
• 1 tsp sweet relish
• 1/4 tsp yellow mustard

Dressings Instructions

1. Select the dressing you wish to make. Combine the ingredients for that dressing in a small bowl and stir until will mixed.
2. Assemble the salad in a bowl. Pour the dressing over the salad. Serve immediately.

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For the Loretta’s version, use mesclun greens and sliced beefsteak tomatoes. Melt a slice of cheddar on the patty and don’t slice it. Skip the bacon and olives.

Low FODMAP GF Quicker Chicken Stew

Stew is a difficult dish to define, but generally it is some combination of vegetables and/or meat in some kind of liquid, long-simmered over low heat. Often there isn’t a a clear difference between what is soup and what is stew. However to most Americans, stew is meat and/or vegetables in a gravy-like cooking liquid thickened with flour or potatoes. Long, slow cooking helps tenderize otherwise less palatable cuts of meat and concentrates flavors.

You can achieve a similar depth of flavor in a shorter-cooking stew using better quality meats and some clever flavoring agents. In this case Dijon mustard, wine and thyme add a deliciously complex flavor in a short amount of time. (Don’t worry, It doesn’t taste mustard-y.) With a few minutes of chopping and just 30 minutes on the stove, this stew is quick enough for a weeknight dinner.

It’s worth mentioning that sweet rice flour works a bit differently than all-purpose flour in my experience. Be sure to add the full amount of sweet rice flour when called for. All-purpose wheat flour can be mixed with cool water and added to recipes later, but sweet rice flour will not thicken that way. Additionally stews thickened with sweet rice flour will become less thick upon cooling.

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Makes ~4 servings.

Ingredients

• 1 pound skinless, boneless chicken thighs, cut into bite-sized pieces
• 3-4 Yukon gold potatoes, 1” dice
• 2 medium carrots, peeled and sliced into 1/4” coins
• 2 tbsp garlic-infused olive oil
• 1 cup leeks, sliced (green parts only)
• 1/3 cup sweet rice flour
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tsp thyme
• 2 tablespoons Dijon mustard
• 1 bay leaf
• 1/2 cup cooking white wine
• 3 cups prepared low FODMAP chicken broth
• 1 cup water

Instructions

1. Heat a large pot over medium-high heat then add 2 tbsp garlic infused olive oil. Add leeks and chicken then sauté 3 minutes. Season with salt and black pepper. Sprinkle the sweet rice flour over the chicken and leeks, stir, and cook for another 3 minutes.
2. Add wine to pan and deglaze, scraping pan to loosen browned bits. Add broth, water, thyme and mustard to pot and bring to a boil.
3. Reduce heat and add potatoes and carrots. Simmer for 20 minutes or until vegetables are tender. Stir often to prevent sticking. Portion into bowls and serve hot.

Low FODMAP Classic Potato Salad

This potato salad is so tasty no one will ever notice it’s low FODMAP. It isn’t fancy. It’s just your standard potato salad, but this recipe’s joy is in its simplicity and familiarity. Use plain old yellow mustard here, nothing fancy. I use unpeeled potatoes because I prefer them. You can peel if you prefer. Makes enough for a small BBQ or pot luck. This recipe always gets compliments.

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Makes ~8 servings

Ingredients

• 2½ to 3 pounds Yukon gold potatoes, cut into bite-sized chunks
• 2 tablespoons apple cider vinegar
• 4 scallions, sliced (green parts only)
• 4 hard boiled eggs, peeled and diced
• 1 cup real mayonnaise (Hellman’s/Best Foods is what I use)
• 1 tablespoon yellow mustard
• 1 teaspoon celery seed
• sea salt and freshly ground black pepper
• paprika

Instructions

1. Add potatoes and water to a large pot and bring to a boil. Reduce heat to a simmer and boil potatoes until easily pierced with a fork. Drain well, transfer to a large mixing bowl and sprinkle with apple cider vinegar. Gently toss. Allow to cool for 15-20 minutes.
2. Mix mayonnaise, mustard and celery seed in a small mixing bowl. Set aside.
3. When potatoes are cool, season them with salt and pepper to taste. Add scallions and diced egg. Mix gently. Add mayonnaise mixture. Gently toss until everything is evenly coated. Transfer to a serving dish and top with a few shakes of paprika for garnish. Serve warm or cover and refrigerate for at least an hour to serve cold.

Low FODMAP Baked Hotdog Hash

When I was little, my grandmother often made this humble dish for me on the stovetop in a big cast iron skillet. Sometimes I still make it that way for myself. However I’ve adapted it to the oven for those nights when you just aren’t interested in standing in front of the stove.

Low FODMAP hot dogs are out there. It may take a little research and experimentation to find a brand that works for you. Luckily the folks over at FODMAP Everyday have written a guide to low FODMAP hotdogs.

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Makes 2 servings.

Ingredients

• 2 low FODMAP hotdogs, sliced
• 2-3 med Yukon gold potatoes, 1” dice
• 1 large carrot, peeled and cut into coins
• 3 scallions, chopped (green parts only)
• 1-2 tbsp garlic-infused olive oil
• sea salt
• black pepper

Instructions

1. Preheat oven to 400F. Combine hot dogs, potatoes, carrots and scallions in a glass baking dish. Season with a few cracks of freshly ground black pepper and few pinches of sea salt. Drizzle the oil over everything and gently toss together until coated.
2. Bake for 45-60 minutes until potatoes are desired tenderness. Give things a stir at about 15 minutes to prevent sticking. Remove from oven and serve hot.