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 Florentine Chicken Soup

The culinary term “Florentine” has historically referred to dishes made with spinach and meat topped with Mornay sauce, which is béchamel sauce supplemented with cheese. However over the years the meaning has changed somewhat, with cooks often dropping the heavy cream sauce from ‘Florentine’ dishes, but retaining the spinach and cheese.

Florentine Chicken soup with low FODMAP pasta variation.

This easy soup is packed with flavorful, healthy veggies, Italian seasonings and of course chicken. For this dish, you can chop the chicken before adding if you like, but I prefer to cook the pieces whole then shred them. Either method produces great results. Top each bowl of soup with a handful of Parmesan cheese to make a delightfully satisfying one-pot meal that’s ready in about 40 minutes.

The soup can be made as written or modified to your tastes. Following the recipe are several variations to try. Please note that this dish contains some ingredients that are not low FODMAP. Keep an eye on portion size.

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Low FODMAP Florentine Chicken Soup

Makes 8 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1 bunch scallions, chopped
• 2 ribs celery, chopped (optional)
• 2 med carrots, chopped
• 1/2 red, orange or yellow bell pepper, diced
• 2 packed cups chopped fresh spinach or 5 oz of frozen spinach
• 6 cups low FODMAP chicken broth
• 1 ½ tsp dried oregano
• 1 bay leaf
• 1/2 tsp thyme
• 1/2 tsp red pepper flakes (optional)
• 1 tablespoon garlic-infused olive oil
• sea salt or to taste
• black pepper to taste
• shaved or shredded Parmesan cheese for serving

Instructions

1. Heat a stock pot over medium high heat. Add the celery, carrots, bell pepper, scallions, bay leaf, oregano, thyme, pepper flakes and chicken broth. Bring to a boil. Reduce heat and add chicken thighs whole. Simmer on low for 25 minutes.
2. Remove the chicken to a plate and shred using two forks, then return it to the pot.
3. Add garlic-infused olive oil and the spinach. Cook for a few more minutes, stirring, until spinach is wilted. Taste and add sea salt and pepper as desired.
4. Serve topped with Parmesan cheese.

Variations

Need to extend the soup or simply want to mix things up?

• Try adding 2 diced Yukon gold potatoes along with the other vegetables.
• Try adding a can of diced tomatoes along with the other vegetables.
• Try topping individual portions with cooked low FODMAP pasta.
• Try topping with shredded mozzarella instead of Parmesan.

Low FODMAP Chicken Speidies

Chicken Speidie

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.

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Low FODMAP Chicken Speidies

Makes ~4 servings

Ingredients

• 1 lb boneless skinless chicken thighs, cut into 1” chunks
• 1⁄3 cup garlic-infused olive oil
• 1⁄4 cup lemon juice
• 1⁄4 cup apple cider vinegar
• 1 tbsp dried parsley
• 1 tbsp dried basil
• 1/2 tsp dried oregano
• 1/2 tsp dried mint
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 4 large slices of low FODMAP Italian bread

Instructions

1. 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.
2. Preheat broiler. Set rack so that it is about 6” from heating element.
3. 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.
4. 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.

Low FODMAP Pesto

Pesto is a versatile sauce. It can be added to any number of dishes including soup, pasta, sandwiches, risotto and more. It gives a wonderful punch of fresh flavor, making it a great way to make a meal tasty fast. Keeping frozen pesto on hand can be a convenient and easy way to get flavorful food to the table when you don’t have much energy.

To freeze pesto, portion into special 1 tablespoon ice trays. Or line a baking tray with plastic wrap and spread pesto into a thin sheet that can be broken apart later. Allow to freeze. Transfer broken sheets of pesto to a freezer bag. To defrost large or medium portions, place in the refrigerator overnight. Small frozen pieces can be mixed into hot foods as they will melt quickly.

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Low FODMAP Pesto

Makes about 1 2/3 cups

Ingredients

• 4 cups lightly packed basil leaves, washed and dried
• 2/3 cup garlic-infused olive oil
• 1/3 cup pine nuts
• 1/2 teaspoon sea salt
• 2/3 cup finely grated Parmigiano Reggiano cheese

Instructions

1. Add basil, garlic-infused olive oil, pine nuts and salt to a food processor fitted with a metal blade. Pulse a few times, then process until a paste forms, scraping the sides of the bowl once or twice. Add the cheese and process until fairly smooth.
2. Use right away or transfer pesto to an airtight container and press a sheet of plastic wrap onto the surface so no pesto is exposed to the air. This prevents any discoloration. Close the lid over the plastic wrap. Pesto can remain fresh in the refrigerator for up to 1 week.

Low FODMAP GF Meatballs in Marinara

These simple stovetop meatballs are gluten-free delights! Grated (powdered) cheese stands in for breadcrumbs and adds a ton of flavor. They’re less messy to make since they don’t contain egg. Boiling in water instead of baking helps keep the meatballs from becoming heavy. It also allows much of the fat to bubble out, making them easier to digest. (You can bake them of course if that’s easier for you. 400F for 15 minutes.)

Compared to the average Italian meatball, these are on the small side. Smaller meatballs cook more quickly and allow for a greater ratio of sauce to meat. Be conscious of portion size regarding the sauce. (The Monash app recommends up to 2 tablespoons of tomato paste per serving.) If serving without sauce, the meatballs are very low in FODMAPs and can be eaten in greater quantities.

Pair these meatballs with a salad to make a meal or serve as an appetizer.

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Low FODMAP GF Meatballs in Marinara

Makes 4 servings of 6 (24 meatballs)

Ingredients: Meatballs

• 1 lb. ground beef
• ¼ teaspoon black pepper
• 1 teaspoon garlic-infused olive oil
• ¼ cup grated Parmesan cheese (not shredded cheese)

Instructions: Meatballs

1. Bring a large pot of water to a boil over high heat.
2. Add all meatball ingredients to a mixing bowl. Use your hands to mix until evenly combined.
3. Shape the mixture into a log, divide it into 6 equal portions, then divide each portion into 4 to make 24 small meatballs. Place raw meatballs on a plate or tray as you go.
4. Once the meatballs are ready, use a slotted spoon to carefully drop them 1-2 at a time into the boiling pot. Reduce heat and simmer for 15 minutes. Remove from water and set aside until sauce is ready.

Ingredients: Marinara

• 3/4 cup water
• 1/2 cup tomato paste (4 oz)
• 1 tbsp garlic infused olive oil
• 1 tsp oregano
• 1/2 tsp black pepper
• chopped fresh parsley (optional)
• grated Parmesan for serving (optional)

1. While the meatballs are boiling, combine all sauce ingredients in a medium sauce pan. Bring sauce to a simmer. Stirring occasionally, allow to simmer for about 15 minutes or until at desired consistency.

Assembly

• Add meatballs to sauce, gently stir to combine, and simmer together for 5 minutes. Divide meatballs and sauce into 4 bowls and top with grated Parmesan and fresh parsley. Serve.

Low FODMAP Simple Marinara

Great tasting marinara is very easy to make. Not only can it be served over low FODMAP pasta, but it can also be used for making Tortilla Mini Pizzas, as a sauce for Meatballs or as a dipping sauce. The Monash app suggests that up 2 tablespoons of tomato paste are tolerated by most. That means sticking to one serving of this sauce. Sadly it’s not a lot, but it does satisfy any cravings.

You can use tomato paste from a tube if you don’t wish to open a whole 6 ounce can. However I like to use canned as it’s much cheaper. I simply freeze any leftover tomato paste into 1 tablespoon portions with a special ice tray for later use.

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Low FODMAP Simple Marinara

Makes 4 servings (~1/2 cup)

Ingredients

• 3/4 cup water
• 1/2 cup tomato paste (4 oz)
• 1 tbsp garlic infused olive oil
• 1 tsp oregano
• 1/8 tsp sea salt (or more to taste)
• 1/2 tsp black pepper
• chopped fresh parsley (optional)
• 1/4 tsp red pepper flakes (optional)

Instructions

1. Combine all ingredients except parsley in a medium sauce pan. Bring sauce to a simmer. Stirring occasionally, allow to simmer for about 20 minutes or until at desired consistency. Remove from heat. Stir in a little fresh parsley. Serve.

Low FODMAP GF Italian Sub ‘Tacos’

This quick snack is basically a sub sandwich without the bread. It’s got all the toppings you’d find on a classic Italian sub folded up into ‘tacos’. Make sure the cheese is always the outer later to avoid greasy fingers.

The cold cuts listed below are generally low FODMAP, however it’s always a good idea to double check if possible. Ham tends to be high in fat and sodium so it’s a good idea to limit your intake.

In the area I grew up Italian subs are topped with sweet peppers or hot peppers or both. If you tolerate peppers, try a little bit be careful not to overdo it!

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Low FODMAP GF Italian Sub ‘Tacos’

Makes 1 serving

Ingredients

• 3 deli slices provolone cheese
• 3 deli slices genoa salami
• 3 deli slices capicola/gabagool
• 3 deli slices peppered ham
• 3 ‘sandwich slim’ style dill pickles (optional)
• 2-3 leaves of lettuce (iceberg or romaine), shredded
• 3 cherry tomatoes, chopped
• 2 scallions, sliced (green parts only)
• black pepper to taste
• oregano to taste
• fruity olive oil (optional)
• Italian hot peppers or sweet peppers (optional)
• sliced black olives (optional)
• toothpicks (if serving as appetizer)

Instructions

1. Lay out the provolone slices separately on your work surface. To each slice of cheese add a slice of salami, ham and capicola.
2. Place a dill pickle slice on the cold cuts so that one edge aligns with the center of the stack. Add a small amount of each of the following: shredded lettuce, chopped tomatoes and sliced scallions. Add hot and sweet peppers if using.
3. Drizzle a small amount of oil over the vegetables and add a sprinkle of oregano and black pepper to each.
4. If eating immediately, simply fold the cheese slice so that it forms a ‘taco shell’. If serving as an appetizer, you can secure each ‘taco’ closed with a toothpick.

Cento Hoagie Spread aka Hot Peppers

Cento Roasted Peppers aka Sweet Peppers

Low FODMAP Basic Baked Risotto

Risotto? In the oven? That’s correct. You can make delicious, creamy risotto effortlessly by baking it. No more standing over the stove stirring! The oil and butter float to the top, bringing the leek along with it. The leek then lightly self-sautés in the oil layer so be sure it is sliced very thinly. Simply dump everything in a casserole, stir a few times and bake. After it’s cooked, a few moments of vigorous stirring turn what looks like watery rice into the risotto we know and love. This method makes a usually labor-intense meal suitable for low energy days. What’s even better is that this type of risotto reheats very well in the microwave. Just cover and add a little water.

This recipe is intended to be a side dish or a blank canvas for your own risotto. Serve as-is alongside salmon, chicken or steak with a vegetable for a complete meal.

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Makes 4 side dish servings.

Ingredients

• 1 1/2 cups Arborio rice
• 4 cups low FODMAP chicken broth
• 1 leek, finely sliced
• 1 tbsp garlic-infused olive oil
• 3 tbsp unsalted butter, divided, cut into 1/2″ pieces
• 1/2 tsp black pepper
• 1/3 cup parmesan cheese, grated
• 1/4 cup white wine for cooking

Instructions

1. Preheat oven to 350°F. Using your method of choice, heat the broth until almost boiling.
2. Pour the broth into a small casserole (about 10″ wide). Next add the rice, 1 tbsp of butter pieces, garlic-infused olive oil, leeks, and black pepper. Cover with lid or foil, bake 35 minutes or until rice is just cooked.
3. Remove from oven. Don’t panic. It will not look quite right. Stir a few times to break up rice and activate the starch. Add finishing 2 tbsp of butter pieces, parmesan and wine then stir vigorously until the watery rice becomes creamy.
4. If the risotto is too thick, add 1 tbsp of boiling water at a time to loosen it up, stirring well after each addition. Serve immediately.