Low FODMAP Easy PNW Salmon Chowder

When you live someplace cool and rainy, you tend to develop a fondness for soups. A local favorite soup here in Seattle (and the rest of the Pacific Northwest) is Salmon Chowder. Some folks use smoked salmon for their chowder, others use a combination of unsmoked salmon plus bacon. However it’s made, smoke flavor adds a nice dimension to this creamy soup. If you tolerate sourdough, salmon chowder is wonderful when accompanied by a chunk of bread. It’s even better served in a sourdough boule bread bowl.

For this easy recipe you can use either canned skinless, boneless salmon (plus optional bacon if you can swing the effort) or you can use hot-smoked salmon. Just be sure your hot-smoked salmon contains no high FODMAP ingredients. Be aware that some ‘traditional’ types of canned salmon contain skin and bones. Look for cans that are clearly labeled skinless and boneless to avoid any texture unpleasantness.

Concerned about heavy cream? It turns out that heavy cream is high enough in milk fat and low enough in lactose to be low FODMAP. I admit I was nervous trying it for the first time, but I was fine. However, everyone’s tolerances are different. If a particular type of plant milk works better for you, by all means use it. Because this soup is thickened with flour, it doesn’t need the cream to stay thick.

If you don’t have Old Bay on hand or you don’t feel like making a copycat version, you can add 1/8 teaspoon each of paprika and celery seed.

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Low FODMAP Easy Salmon Chowder

Makes 8 servings

Ingredients

• ¼ cup butter
• 1 large leek, rinsed & chopped (green parts only)
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 cup frozen corn
• 1/2 tsp sea salt
• 4 tbsp sweet rice flour
• 1/2 tsp fresh black pepper
• 1/2 tsp Old Bay seasoning (optional)
• 1 tsp thyme
• 4 cups low FODMAP chicken broth
• 2 cups cubed Yukon gold potatoes
• 2 – 5 oz cans boneless, skinless salmon, drained plus 4 strips bacon, cooked (optional) and crumbled OR 8 oz hot-smoked salmon, chopped into bite sized pieces, skin discarded
• 1 cup heavy cream
• fresh parsley (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter then add leek, carrots, celery and corn. Stir in sea salt. Cook, stirring frequently, until they start to soften.
2. Sprinkle the sweet rice flour and pepper over the buttery veggies and stir until coated. Cook for about 2 minutes. Add the chicken broth a little at a time, stirring constantly to avoid clumps.
3. Add the potato, salmon and bacon to the pot. Bring the soup to a boil, reduce heat and cover. Allow to simmer 20 minutes, or until the potatoes are tender.
4. Stir in the heavy cream and warm until heated through. Serve topped with a little parsley.

Low FODMAP Easy Mashed Potatoes for 2

Most of my experience making mashed potatoes has been preparing them for holiday dinners. They’re a big favorite so I usually make a lot at a time. It occurred to me recently, however, that I wasn’t sure if I knew how to make a small batch.

You can certainly use this recipe to make as many servings as you like of course; in that case this recipe will help you more accurately plan how much to make. But I developed this recipe with a time- and effort-saving trick for smaller dinners and smaller appetites. (Don’t worry it works on big recipes too.) This recipe features a unique step involving a baking rack. If you don’t have one a sieve, colander or other food safe wire rack could work.

Up to 2 cups of potato should be tolerated by most people following the low FODMAP diet, but a typical single serving of mashed potatoes is around a half cup.

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Low FODMAP Easy Mashed Potatoes for 2

Makes 2 servings.

Ingredients

• 1 pound russet potatoes, unpeeled and cut in half (2 large potatoes)
• 1/2 cup (4 ounces) unsalted butter, softened and cut into 8 tablespoons
• 1/4 cup lactose free whole milk, room temperature
• 1 tbsp garlic-infused olive oil (optional)
• 1 1/8 tsp sea salt, divided

Instructions

1. Add halved potatoes to a large pot then pour over enough water to cover potatoes by 1″. Add 1 tsp sea salt. Bring water to a boil over high heat, then reduce heat to medium and cook at rapid simmer until potatoes are easily pierced with a paring knife or fork – about 10-20 minutes. Drain. Let cool until able to be handled comfortably – 5-10 minutes.
2. Arrange a clean baking rack over a large mixing bowl. One at a time place the potatoes cut side down on the rack and gently press so the flesh falls into the bowl but not the skin. Discard the skins or save for another use.
3. Mash potatoes by hand with a potato ricer or beat on the lowest speed possible with a mixer.
4. Add the butter, milk, garlic infused oil and 1/8 tsp salt. Mash/beat until smooth. Taste and adjust seasonings as necessary. Serve warm.

Low FODMAP Cheesy Bacon Potato Bake

Sometimes comfort food is where it’s at. This simple dish of cheese and bacon topped roasted potatoes is homey and satisfying. Though this dish is more of a side dish, I have been known to eat it as a main course. (Accompanied by a vegetable of course.) It is best served immediately from the oven and all in one sitting so that the cheese is melted. Add more cheese if reheating.

Did you know that bacon can be cooked in the oven? If you wish to skip frying, line a baking tray with parchment, then place the bacon side-by-side on the tray. Bake for 10-20 minutes at 400F. Start checking on the bacon around 10 minutes and watch closely until the desired crispness is reached. If baking bacon at the same time as the potatoes, be sure the bacon is above the casserole as it splatters and can get grease on it.

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Low FODMAP Cheesy Bacon Potato Bake

Makes ~6 servings.

Ingredients

• 2.5 pounds Yukon gold potatoes, cut into bite-sized chunks
• 8 oz shredded cheddar cheese or Mexican cheese blend
• 4 slices uncured sugar free bacon, cooked and crumbled
• 3-4 scallions, chopped (green parts only)
• 2 teaspoons garlic-infused olive oil
• 1/8 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1/2 tsp paprika

Instructions

1. Preheat oven to 400F. Grease a casserole dish with butter or oil.
2. Add potatoes, salt, pepper and paprika to a large mixing bowl. Drizzle with olive oil and toss until potatoes are well coated. Pour potato mixture into a casserole dish. Potatoes should be in a single layer or close to it.
3. Bake for 30-40 minutes, until potatoes are fork tender. Remove potatoes from oven and sprinkle with the cheese. Return dish to oven. Broil for about 5-7 minutes, until cheese is melted and bubbly. Remove from oven and top with bacon crumbles and scallions.

Low FODMAP Lamb Stew

Lamb is one of my favorite foods and a good Irish lamb stew is tough to beat. This version is made with an economical lamb shoulder cut. Its a long-cooking dish at 2 hours, however it’s quick by some stew standards. The whole lamb chop and two potatoes simmer in herb gravy for an hour and a half before adding the rest of the vegetables. This allows the lamb to become fall-apart tender while the potatoes disintegrate to help thicken the stew.

Before adding the rest of the vegetables, I use tongs to carefully pull out the chop. I use kitchen shears to cut the meat into bite-sized pieces. It falls away from the bone very easily. Of course you can use a knife if you wish, just try to reserve as much broth as possible.

Keep in mind that lamb is a fatty meat. While that is what makes it taste so good, it can upset sensitive stomachs.

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Low FODMAP Lamb Stew

Makes ~4 servings

Ingredients

• 1 lamb shoulder chop (-3/4 lb)
• 2 medium Yukon gold potatoes, peeled quartered
• 2 med carrots, peeled and chopped
• 6 small Yukon gold potatoes, quartered
• 2 scallions, chopped (green parts only)
• 2 tbsp unsalted butter
• 2 tbsp Mochiko sweet rice flour
• 2 cups water
• 1 cup low FODMAP prepared chicken broth
• 1 cup low FODMAP prepared beef broth
• 1/4 cup cooking wine
• 2 bay leaves
• 1/2 tsp thyme
• 2-3” sprig of fresh rosemary
• 1/4 tsp black pepper
• 1/4 tsp sea salt
• fresh parsley, chopped (optional)

Instructions

1. Heat a large pot over medium high heat. Melt the butter. Dredge whole chop in the sweet rice flower so it is thickly coated on all sides. Add the chop to the butter in the pot along with any remaining flour. Cook for about 3 minutes total, whisking the flour and butter together and flipping the chop as necessary. Do not allow it to darken or burn.
2. Gradually whisk in water and broth, being careful to make sure the gravy is smooth. Add bay leaf, thyme and parsley. Add salt. Add the two medium potatoes. Simmer on low for about 1.5 hours, stirring occasionally and crushing the potatoes.
3. Using tongs, remove the chop from the pot to a cutting board. Try to keep as much gravy as possible in the pot. Using kitchen shears or a knife, cut the chop into bite sized pieces. The meat should fall away from the bone easily. Discard any gristle or bone. Return the meat to the pot, along with any accumulated juices.
4. Add the small potatoes, scallions, rosemary and carrots. Add the black pepper. Return to a boil, then reduce heat until just bubbling and simmer for another 30 min. At this point you can add more water if you like a thinner stew. Remove from heat. If you wish, remove the bay leaves and rosemary sprigs. Taste and adjust the seasonings as necessary. Stir in parsley to taste and serve.

Low FODMAP Potato and Cornmeal Pap

Makes ~4-6 side servings

Pap is a staple food commonly eaten in South Africa. It takes many forms, but most commonly it is white cornmeal boiled in water or broth. It can range from soupy to very dry and stiff. Pap is usually served alongside stew, sausages or saucy vegetables.

This version of pap includes starchy potatoes, placing it somewhere between polenta and mashed potatoes. In addition to going great with stews, potato pap makes an excellent accompaniment to grilled meats like steak or lamb chops.

Ingredients

• 1/2 cup cornmeal/polenta
• 1.5 cup water
• 1 medium russet potato, peeled and diced
• 1 tsp oil
• 1 tsp sea salt

Instructions

1. Add potatoes, water, salt, and oil to a small saucepan and cook over medium high heat with the lid on. When the potatoes are soft enough, mash them in the pot with the remaining water.
2. Stir in the cornmeal and continue to cook, uncovered for about 15 minutes. Stir every 5 minutes or so. Pap is ready when it has the consistency of mashed potatoes. If you prefer, you can add a little warm water for a looser texture.
3. Serve immediately while hot.

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 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 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.