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
Place salmon in a bowl. Add scallions, tomato, cucumber, cilantro, and drizzle with lemon or lime juice and combine.
Season with salt and pepper.
Refrigerate for 20 minutes to allow the flavors to meld.
To serve, top with fresh sliced of avocado and serve with GF corn tortilla chips.
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
Combine the lemon juice, olive oil, Dijon mustard, capers, olives and oregano in a mixing bowl.
Add the tuna, scallions and parsley and mix well. Taste and season with salt, pepper and red pepper flakes and stir.
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.
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
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.
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.
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.
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.
Commercial pumpkin pie spice blends are generally low FODMAP. That means it should be easily tolerated by those following the low FODMAP diet. If it’s easier you to buy pumpkin pie spice, by all means do so. I’ve found it to be pretty fun and easy to make my own which is why I’m sharing this basic recipe.
As with all the recipes I share, feel free to customize it and make it your own. I happened to have both Cassia (Saigon) cinnamon and Ceylon cinnamon (true cinnamon) on hand so I used both types. The flavor was fabulous, but by no means is it necessary to use both kinds to get great results. Use whatever you’ve got in your cupboard.
What can you do with your pumpkin spice blend? Naturally it’s ideal for making pumpkin pie but it’s also great in coffee/lattes, tea, cocktails, mulled wine, smoothies, oatmeal, baked goods, popcorn, chips, or even sprinkled over roasted carrots. Some folks like to dust bacon with a little pumpkin spice. Pumpkin spice is comprised completely of green-light ingredients according to Monash so get creative and add a some flavor without adding FODMAPs.
Pumpkin Pie Spice Blend
Makes
Ingredients
1.5 tbsp ground cinnamon
1 tsp ground ginger
3/4 tsp ground nutmeg
1/2 tsp ground cloves
1/2 tsp ground allspice
1 grind black pepper
Instructions
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.)
Close the lid and shake vigorously until well-mixed.
I’d almost given up on salmon cakes. The recipes I’d tried in the past always seemed to deliver dry fish-flavored pucks. It occurred to me that Maryland crab cakes are usually moist with a light crust. Fish and crab behave similarly in the kitchen. Why not try making salmon cakes the same way? As it turns out, the results were pretty good.
There’s a lot of debate as to exactly what constitutes an authentic Maryland crab cake, but the most basic crab cake is simply lump crab meat mixed with a little mayo and mustard with some kind of starchy binder mixed with egg. The trick to making it delicious is to keep it simple. Preparing salmon in a similar fashion results in an inexpensive, quick meal or an easy 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. Try low FODMAP Tartar Sauce, Basil-Balsamic Mayo or serve with eggs and 2-Minute Hollandaise Sauce.
Feeling a little spicy? Take your salmon cakes to the next level by introducing seasonings and fresh vegetables. Check out the Variation section for how to make a less simple salmon cake.
Low FODMAP Simple 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
pinch sea salt
freshly ground pepper to taste
1 egg, beaten
1 tablespoon avocado oil (or other neutral oil)
lemon wedges for serving (optional)
Instructions
Combine the panko, mayonnaise, mustard, Worcestershire sauce, 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.
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.
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. Remove cakes to a plate lined with paper towels.
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.
Variation
Old Bay Salmoncakes – Try adding 2 tbsp finely diced red bell pepper, 1 tbsp of finely chopped scallions (green parts only), 1 tsp fresh parsley and 1/4 tsp of Old Bay seasoning blend (if tolerated, contains capsaicin).
Old Bay Salmoncakes. I only wish I’d used red bell pepper instead of green.
Shogayaki is rumored to have originated in Ginza, a neighborhood in Tokyo, some time in the 1940s. It was a dish meant to be prepared quickly and in large quantities. Typically made with various cuts of pork, it’s the second most popular dish in Japan. (Tonkatsu is #1). Shoga (生姜) means ginger and yaki (焼き) means grill or fry – an accurate description of this gingery, often-sweet dish flavored with mirin and soy sauce. Traditionally it was made with lots of onions, but they are not a requisite part of the dish these days.
Today there are countless variations of this dish, including some made with other meats. Regardless of what the specific ingredients are, shogayaki is always quick and easy to make. For my version I chose to use chicken thighs since I almost always have some on hand. Chicken breast would work equally well if that is your preference. You can leave out the sugar if you prefer a more savory dish. Shogayaki is almost always accompanied by undressed shredded cabbage, which helps cleanse the palette between bites of meat. Serve with hot Japanese rice.
Combine grated ginger, mirin, soy sauce and sugar in a small bowl to create the sauce. Set aside.
Heat a cast iron skillet over high heat. Add the oil. When it is hot, add the chicken and cook until it is no longer pink. Add the sauce and continue to cook until sauce is thickened, 4-5 minutes.
Remove from heat, divide into four portions and serve alongside hot white rice and shredded cabbage.
What is a speidie you ask? A speidie is a special Italian-American sandwich originating in the Binghamton area (Broome County) of upstate New York. Speidie is short for the Italian word speidini, which means skewer. The original speidie was made with grilled marinated cubes of lamb on a skewer, served unadorned on griddled Italian bread or an Italian roll. However these days you’ll find a variety of meats used. By far the most popular in recent years is chicken.
For the best results, it’s necessary to marinate the chicken for 24 hours. This will produce the juicy, flavorful meat that doesn’t need sauce. Thighs tend to come out juicier, but you can use breast meat as well. If you can’t find low FODMAP Italian bread, any soft low FODMAP roll or bread should make a decent stand in. Just make sure to lightly toast, grill or griddle it no matter what you use. A light coating of garlic-infused olive oil before grilling gives a nice flavor.
Ready to go on the bread!
Can’t find dried mint? It’s ok to leave it out but it’s much better with. You can make your own by suspending a small bundle of mint sprigs upside down and allowing it to dry. Depending on the weather this can take a few days to a week. Crumble died mint leaves into a jar with a tight lid. Don’t leave any large pieces. Use as you would any dried herb.
Low FODMAP Chicken Speidies
Makes ~4 servings
Ingredients
1 lb boneless skinless chicken thighs, cut into 1” chunks
In a mixing bowl with a lid, whisk together the olive oil, lemon juice, apple cider vinegar, herbs, salt and pepper to create the marinade. Add chicken to marinade and toss until well coated. Cover and refrigerate overnight or up to 24 hours.
Preheat broiler. Set rack so that it is about 6” from heating element.
Thread approximately one thigh’s worth of marinated chicken cubes onto a metal skewer or pre-soaked bamboo skewer. (It’s ok to make smaller skewers to fit your bread if necessary.) Don’t pack the raw chicken onto the skewers too tightly as it may not cook properly. Rest skewers on the edges of a broiler-safe pan so the meat is suspended above the pan and any juices are caught. Broil with the oven door open for about 10 minutes or until chicken is fully cooked. Alternatively, you can grill the chicken skewers on a barbecue – about 3-4 minutes for each side.
Lightly griddle, grill or toast a slice of Italian bread. Place a skewer on the bread, grip the meat firmly with the bread and pull out skewer to form a sandwich. Repeat with the rest of the skewers and bread slices. Serve immediately.
Easy, fast and delicious! This basic veggie side dish goes with a range of Asian main courses, from Char Siu Chicken to Teriyaki. It takes about 10 minutes to prepare from start to finish.
Unfortunately cabbage does contain some FODMAPs. According to Monash, a serving of 3/4 cup of cabbage is tolerated by most so be sure not to overdo it.
Makes 6-8 side servings
Low FODMAP Asian-Style Stir-Fried Cabbage
Ingredients
2 tablespoons avocado oil (or other neutral oil)
1 tablespoon minced ginger
1 2-pound green cabbage, quartered, cored, thinly sliced
6 green onions, chopped (green parts only)
1 tbsp sesame oil
sea salt
white pepper
Instructions
Heat a cast iron skillet over medium-high heat. Add oil and when it shimmers, add ginger and stir 30 seconds. Add half of the cabbage and stir until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Toss and cook until all of the cabbage is tender crisp, about 4 minutes. Season to taste with salt and pepper. Serve immediately.
Fragrant Egyptian lentil soup (shorbet ads) is flavored with cumin, turmeric and coriander. I borrowed this delicious spice combo for use in chicken and rice soup. The result is a flavorful, warming meal packed with nutrients.
Because the rice is boiled in the soup, it is at its peak flavor when served right away. If you plan on having leftovers or making the soup ahead of time, consider making rice separately and adding it when serving. (Rice tends to absorb the broth and dilute flavors as it does.)
For this recipe I prefer to use a whole 1-pound Cornish hen, cut into four pieces. It provides a lot of flavor and the skin is so delicate it can be left in the soup. However bone-in chicken thighs or drumsticks work great. You can make it easier on yourself by using boneless skinless chicken, but there will be a small sacrifice of flavor.
Unfortunately I don’t consider this recipe to be a ‘low spoons’ recipe. There’s a lot of peeling, chopping, mashing and shredding. It can feel pretty labor intensive. However if you are having an energetic day, it’s worth trying. It’s just that tasty.
Low FODMAP Egyptian Inspired Chicken & Rice Soup
Makes 6-8 servings
Ingredients
1 lb chicken bone-in chicken parts or 1 Cornish hen, cut into quarters
4 cups water
4 cups prepared low FODMAP chicken broth
1 tbsp olive oil
1 tbsp garlic infused olive oil
1/3 cup long grain rice, (uncooked) such as basmati or jasmine, rinsed well
1 bunch scallions, chopped (green parts only)
2 medium-sized carrots, peeled & cut into coins
1 large Yukon gold potato, peeled & finely chopped
1/4-1/2 cup tomatoes, chopped
1 tbsp ground cumin
1 tbsp ground turmeric
1.5 tsp ground coriander
Lemon wedges for serving (optional)
Fresh parsley, chopped (optional)
Ground sumac (optional)
Instructions
Heat a large soup pot over medium high heat. Add the olive oil and the garlic infused olive oil. When it shimmers, add the carrot and potato, and sauté until softened, about 6-7 minutes.
Add chicken parts, water and broth. Bring to simmer and cook for 15 minutes.
Add rice and tomatoes. Bring to a boil, skimming off any foam that rises to the top. Reduce heat to medium-low and cook uncovered for 15 minutes.
Add tomatoes, scallions, cumin, turmeric and coriander. Simmer for 10-15 minutes, or until rice is tender and chicken is cooked through.
Remove chicken from the soup. Shred or chop the meat, discarding any bones or cartilage. Using a potato ricer, gently mash the potato and rice so the soup becomes thickened. Return the shredded chicken to the soup, stir thoroughly, then remove from heat.
Ladle into bowls and top with parsley and a sprinkle of sumac. Serve with lemon wedges.
Eggs are an easy low FODMAP food. They last a while in the fridge, they’re portable, and they can be used in whatever quantity you need from single serve to feeding the family. You can boil eggs early in the week and have them ready to go for snacking or use in recipes. That makes egg salad a perfect low spoons meal since it comes together very quickly and easily. While I enjoy traditional egg salad and eat it often, this recipe brings my bored tastebuds back to life with hint of briny olives.
If you can find low FODMAP bread, it is ideal for this recipe. Some sourdough breads are low FODMAP enough that they can be tolerated, but they vary widely between brands. You may need to experiment to find a brand that works for you.
Another option is lettuce cups. Keep it low carb by skipping the bread. Butter lettuce (aka Boston or Bibb lettuce) makes ideal cups. Romaine lettuce can be a bit harder to work with so opt for hearts of romaine instead of the outer leaves.
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