Low FODMAP Customizable Sesame Noodle Soup

This simple, earthy soup is easily made with pantry ingredients and takes about ten minutes start to finish. It’s a perfectly serviceable and easy meal in its most basic form for those low spoon days, but the beauty of this recipe is its modular nature. Adding fresh ingredients boosts both flavor and nutrition if you can manage the effort. This soup makes an excellent meal-for-one option.

You can customize this soup with a variety of proteins and vegetables based on your preferences or what you have on hand. Recommended veggie and protein options and how to prepare them follow the recipe. Select 1-3 vegetables and 1-2 proteins for the best results. Alternatively, substitute a suitable frozen low FODMAP vegetable medley for fresh veggies.

When serving this soup, I do so Asian style by providing both chopsticks and a ceramic spoon. Personally I am comfortable using chopsticks in my dominant hand while using the spoon in the other. If you find it’s tough to eat this way, you can break or cut the noodles into smaller lengths so it can be eaten with just a spoon. Be careful when breaking noodles by hand as they can cut you. Break a small number noodles at a time. Alternatively you can use cooking shears to carefully cut the noodles once they’ve softened in the boiling water.

A bowl of noodle soup with shrimp, boiled eggs, bok choy and scallions. Just needs sesame seeds.

---

Low FODMAP Easy Sesame Noodle Soup

Makes 1 serving

Ingredients

• 1 cup prepared low FODMAP chicken or beef broth
• 1 cup water
• 1/2 tsp sesame oil
• 1 tsp gluten free tamari
• 1 tsp garlic-infused olive oil
• 1 serving (2 oz) uncooked rice linguini
• 1/8 tsp white sesame seeds
• pinch of white pepper
• 1-2 vegetables of your choice (optional)
• protein of your choice (optional)

Instructions

1. Combine water and broth in a small saucepan. Bring to a boil. Add noodles and cook until tender, 4-6 minutes (see noodle packaging). Stir occasionally to keep noodles from sticking.
2. Add chosen vegetables and proteins when recommended. (See below).
3. When the noodles are fully cooked, remove the saucepan from heat and add sesame oil, garlic-infused oil and tamari. Stir well. Ladle soup into a large bowl. Top with sesame seeds, a pinch of white pepper, and any other garnish you’re using.

Veggie Options

If you have other fresh or frozen vegetables on hand, these are some that work well with the flavors of this soup.

• Romaine Lettuce – Romaine lettuce holds up great in a hot soup. It doesn’t get mushy or slimy and provides a little crunch and freshness as well as nutrition. Slice a large leaf into thin strips that cross the rib. Top soup with them just before serving.
• Baby Bok Choy – According to Monash up to one cup of bok Choy is tolerated by most. Quarter 2 baby bok choy and add them in the last 1 minute to 30 seconds of cooking.
• Broccoli Florets – According to Monash up to 3/4 cup is tolerated by most. Use fresh or frozen. Add in the last minute of cooking for tender crisp doneness. Add a minute earlier if you prefer more tender broccoli.
• Julienned Carrots – Add julienned carrots in the last 3-4 minutes of cooking. If julienning the carrots is too much work, try using a vegetable peeler to make thin strips. Toss the strips in when there’s just one minute of cooking left. Monash recommends limiting carrots to 1/2 of a medium carrot.
• Fresh Spinach – Add a handful or two of spinach leaves just before removing from heat. Stir in.
• Scallions – Slice one scallion into rings (green parts only). Top soup with them just before serving.

Protein Options

• Shredded or Cubed Cooked Chicken – add in the last 1-2 minutes of cooking. Rotisserie chicken works great.
• Thinly Sliced Steak – add in the last 1-2 minutes of cooking. This is a great use for leftover steak.
• Cooked Ground Pork – add in the last 1-2 minutes of cooking.
• Halved Boiled Egg – soft, medium or hard boiled, it’s up to you. Add to your bowl of soup just before serving.
• Poached Egg – poach the egg separately from the rest of the soup. Add to finished soup just before serving.
• Shrimp – cooked shrimp can be added in the last 2-3 minutes. Thawed raw shrimp require 4-5 minutes at a slow boil.
• Tofu – use extra firm tofu that has been cut into cubes. Add tofu in the last 3 minutes of cooking.

Ginger Lemon Tisane

A tisane is a decoction made from any plant other than Camellia sinensis (true tea). It could also be called an herbal tea or infusion. Not only do ginger and lemon make a tasty flavor combination, but they also provide a range of health benefits from immune system boost to alleviating nausea. I prefer mine unsweetened, but feel free to use a little sugar if you like.

---

Ginger Lemon Tisane

Makes 2 servings.

Ingredients

• 2.5 cups water
• ~1” ginger root, peeled and thinly sliced
• 1/2 organic lemon, washed and thinly sliced
• 1-2 tsp cane sugar (optional)

Instructions

1. Add water and ginger to a small pot. Add sugar if using. Bring to a boil.
2. Add sugar if using. Add lemon slices and boil for about 3 minutes.
3. Remove from heat and allow to steep for 5 minutes. Strain the solids from the tisane, divide into 2 mugs and serve.

Low FODMAP Easiest Hot Ham & Cheese

On low spoon days it can be really nice to have a hot meal, but hot meals are often taxing to make. Fortunately this low spoons hot meal requires no chopping, no standing over a stove and takes under 10 minutes to prepare. Make as many or as few as fits your appetite, but Monash recommends up to 3 corn tortillas per meal.

I use black forrest ham as I found a brand with no high FODMAP ingredients, but you can use whatever type of low FODMAP ham you wish. Even thin slices of home-baked ham work.

Customize this recipe as you like. Add thinly sliced tomato if you like. Use different low FODMAP cheese. A little Dijon mustard spread on the tortilla could add some spice. You could even swap out the ham for turkey or roast beef. Just don’t overfill the tortillas. Too much and hot cheese will ooze everywhere when you take a bite. Make sure to allow to cool a bit before eating so the cheese doesn’t burn your mouth.

---

Low FODMAP Easiest Hot Ham & Cheese

Makes 1 serving.

Ingredients

• 3 corn tortillas
• 3 slices of deli ham
• shredded cheddar or Mexican blend cheese

Instructions

1. Preheat oven or toaster oven to 425.
2. Place tortillas on a lined baking sheet. Center a slice of ham on each tortilla. Top with shredded cheese to taste.
3. Move oven rack to the highest position and bake until cheese is completely melted and just starting to brown – about 3-6 minutes depending on your oven.
4. Remove from oven. Transfer to a plate using tongs or a spatula. Fold tortilla in half. Allow to stand for 1-2 minutes then serve.

All cheese is melted with just a little brown. It’s ready to be folded.

Ready to eat! Don’t burn yourself.

Low FODMAP Green Olive Egg Salad

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.

---

Low FODMAP Green Olive Egg Salad

Makes 2 servings.

Ingredients

• 3 hard boiled eggs, peeled
• 1-2 tbsp mayonnaise
• 1-2 tbsp green pimiento-stuffed olives, chopped
• 1 tbsp scallions, minced (green parts only)
• 1/2 teaspoon olive brine
• 1/2 teaspoon yellow mustard
• 1/8 teaspoon celery seed
• 4 slices of low FODMAP bread OR 4-6 lettuce cups

Instructions

1. Chop the eggs by hand or with an egg slicer. Stir in the mayonnaise, olives, scallions, mustard and celery seed.
2. Divide the egg mixture into two portions and use it to make two sandwiches or 4-6 lettuce cups. Serve immediately.

Low FODMAP Easy GF Queso

Traditional Mexican white queso is made with either asadero or chihuahua cheese, both of which are fresh cheeses that melt easily. Unfortunately fresh cheeses can be high in FODMAPs. Mild white cheddar or Monterey Jack, which are both hard, aged cheeses, make good substitutes that are more easily tolerated.

There is no flour in true Mexican queso. It is an American addition, usually added to keep the sauce from hardening as it cools. Serve flourless queso in small batches that are consumed quickly so the cheese does not become hard. Alternatively large batches can be kept warm in a crockpot while small batches can sit on an electric mug warmer or tea light warmer.

Monash’s app says that up to 1.5 ounces of cheese is tolerated by most individuals. Please keep your eye on your intake as necessary. Up to 3 corn tortillas are tolerated by most people on the low FODMAP diet.

---

Low FODMAP Easy GF Queso

Makes 2-3 servings.

Ingredients

• 1 cup mild white cheddar or Monterey Jack cheese, shredded
• 1⁄4 cup lactose free half-and-half or whole milk
• 2 scallions, finely chopped (green parts only)
• 1/2 tsp ground cumin
• Pinch salt
• 1 tsp garlic-infused olive oil (optional)
• 2 oz canned green chilies (optional, if tolerated)
• 1 tbsp fresh cilantro, finely chopped (optional)
• 6 grape or cherry tomatoes, chopped (optional)
• GF corn tortilla chips (we like Juanita’s) or warm corn tortillas, for serving

Instructions

1. Add the cheese, garlic-infused olive oil, half and half or milk, cumin, chilis, tomatoes and salt to a small sauce pan. Heat over medium and stir frequently as the mixture warms. Do not allow it to boil.

2. When the cheese melts completely and the texture of the queso is smooth, remove from heat and stir in cilantro. Serve with tortilla chips or warm corn tortillas.

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!

---

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 Pan-Fried Tacos

Fried tacos filled with shredded chicken and cheese with a side of low FODMAP taco sauce

All of the yum of flautas (taquitos), much less of the hassle. These crispy fried snacks require no rolling and no deep frying. Fill them with whatever low FODMAP fillings you like from meat to cheese to mashed potatoes. I prefer to use seasoned meat, but traditional flautas from Sinaloa use unseasoned meat. Poach your own chicken or use leftover rotisserie chicken. Make a batch of seasoned ground beef or cut up some leftover roast. It’s really up to you!

Even though these are very easy to make, it may take a little practice to get them perfect. By the third taco I was happy with my efforts. Overfilling is a common issue. Go easy on the fillings – just about 2 tablespoons is plenty. Try to keep cheese away from edges of the tortilla. If cheese starts to ooze out during cooking, don’t panic. Let it be. It will fry into a delicious crust. In general it’s better to serve fresh vegetables alongside fried tacos instead of putting them inside the tacos.

Serve pan-fried tacos as you would traditional taquitos – with low FODMAP guacamole, low FODMAP taco sauce or lactose-free sour cream. They’re also delicious with low FODMAP salsa cruda. Corn tortillas do contain some FODMAPs so limit your intake to 3 pan-fried tacos.

Ingredients

• small gluten-free corn tortillas
• olive oil for frying
• shredded cooked chicken or seasoned ground beef
• shredded Mexican cheese blend

Instructions

1. Heat a cast iron skillet over medium high heat. When hot, add a couple tablespoons of olive oil.
2. When the oil is hot, place a corn tortilla in the pan. Add a couple tablespoons of meat and some cheese. Do not overfill. As soon as the filling is in place, use the spatula to fold the tortilla in half and gently press the taco so it flattens a little.
3. Turn the heat down to medium and allow the tacos to cook for 2-3 minutes on each side. They are ready when golden brown and crispy.
4. Remove hot tacos to a plate lined with paper towels in order to absorb sone of the excess oil. Allow to cool for 2-3 minutes. Serve with low FODMAP condiments.

Individual Deviled Eggs

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.

Makes 1 serving.

Ingredients

• 1 large hard boiled egg
• 1tbsp mayonnaise
• 1/4 tsp yellow mustard
• paprika

Instructions

1. 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.
2. 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.

Low FODMAP Easy Spiced Tea

Makes 1 serving.

I love freshly made chai from scratch, but I usually don’t have the patience or energy to make it properly. Fortunately there’s a very easy – if inauthentic – way to make it at home: use Chinese 5-spice powder as a shortcut to a fragrant spiced tea. Although the ingredients that make up 5-spice can vary, a version commonly found in US markets is made from cinnamon, star anise, black pepper, fennel and cloves. All of these spices make appearances in chai recipes so it’s not too far off. Add a green cardamom pod if desired to enhance the flavor. (Even if your 5-spice is a bit different, it will still make a lovely spiced tea.)

This tea can be prepared with or without your choice of milk, plant milk or creamer. It is delicious either way. I prefer to use black tea such as English or Irish Breakfast, but oolong and green tea also make delicious beverages. Just make sure to leave 1 sip in the bottom. You won’t want a mouthful of crushed spice grit.

Ingredients

• 1 black tea teabag
• 8-10oz boiling water
• 1 tsp sugar
• 1/8-1/4 tsp 5-spice powder
• 1 green cardamom pod, lightly crushed (optional)
• your choice of lactose free milk or low FODMAP plant milk (optional

Instructions

1. Boil water in a kettle, on the stove or in a microwave.
2. Add the tea bag, sugar, spice powder and optional cardamom to a mug. Pour the boiling water into the mug, stir and allow to steep for 3-5 minutes.
3. Add milk to taste. 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.