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.

Low FODMAP North African Tuna Salad

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.

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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

1. Combine the lemon juice, olive oil, Dijon mustard, capers, olives and oregano in a mixing bowl.
2. Add the tuna, scallions and parsley and mix well. Taste and season with salt, pepper and red pepper flakes and stir.
3. Serve with sliced tomatoes and fresh arugula.

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.

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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.

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.

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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.

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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 Omurice

Omurice (o-muraisu) is a type of yōshoku or Western-style Japanese food. It’s basically a fried rice-filled omelet flavored with ketchup. It’s popular with kids and adults alike. It’s eaten for all meals of the day. It does have a distinct ketchup flavor so if you are not a fan of ketchup, use half the ketchup and all of the oyster sauce. If you really love ketchup or want the most authentic version, leave out the oyster sauce.

“Football shaped” Omurice with low FODMAP ketchup.

Please keep in mind that if you are using regular American ketchup, you may use up to 2 teaspoons safely so do not add more ketchup after cooking. If using low FODMAP ketchup you can add a decorative drizzle of ketchup to the cooked omelet for garnish and flavor. Low FODMAP ketchup can be made at home (just search for recipes) or it can be purchased from vendors who specialize in low FODMAP products such as FODY.

When selecting frozen vegetables for the rice filling, be sure to pick veggies that are low FODMAP blends. Avoid peas and snow peas, which are often found in vegetable medleys. If making more than 1 serving of omurice, you can make the rice filling at the same time, but make the omelets separately. You can speed up the cooking process by using pre-cooked chicken for the fried rice.

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Low FODMAP Omurice

Makes 1 serving

Ingredients

• 3/4 cup cooked leftover white rice
• 2 tsp either conventional or low FODMAP ketchup
• 1/2 tsp soy sauce or gluten free tamari
• 1 tsp oyster sauce (optional)
• 1/8 tsp black pepper
• sea salt
• 1/2 bunch of scallions(green parts only), chopped
• 1/4 cup frozen mixed low FODMAP veggies (carrot, green beans, corn ok – no peas!)
• 1/2 Boneless skinless chicken thigh, chopped into 1/2” chunks (or 2 oz of cooked chicken meat)
• 1 egg
• 1 tbsp milk or water
• 3 tbsp shredded cheddar cheese
• 1 tbsp avocado or other neutral oil

Rice Filling Instructions

1. Heat a large frying pan over medium heat and add oil. When it shimmers add the chicken, season with a little sea salt (to taste) and cook until no longer pink.
2. Add the frozen vegetables, black pepper and scallions. Add the rice, breaking up any clumps. Add the ketchup, soy sauce and oyster sauce. Stir until well mixed.
3. Remove from heat, cover and set aside.

Omelette Instructions

1. Heat an omelette pan or small frying pan over medium high heat. While the pan is heating up, whisk together the egg and milk.
2. Add the oil to the pan. When it shimmers, pour in the egg mixture and tilt the pan to coat the entire surface with egg. Cook until the bottom has set but the top is still soft. Lower the heat to medium low.
3. Sprinkle the shredded across the omelette. Add the rice filling in an even line across the omelette. Use a spatula to fold both sides of the omelette over the middle to cover the fried rice. Carefully move the omurice to the edge of the pan. Holding a plate in one hand and the pan in the other, flip the pan to transfer the omurice, seam side down, onto the plate.
4. If desired, cover the hot omelette with a paper towel and use your hands to form a kind of football shape. Remove paper towel. Serve immediately.

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.

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 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 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.