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.

Low FODMAP TexMex Picadillo Soup

Picadillo is a dish of spiced ground beef eaten throughout the Latin American world and in the Philippines. The ingredients differ from country to country, sometimes including olives or even raisins. This recipe is based on the Mexican style, which typically includes beef, potatoes, carrots and tomatoes. Traditional picadillo takes about an hour to prepare but this easy, flavorful soup is ready is just half the time.

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Makes 6-8 servings

Ingredients

• 1 lb ground beef, thawed
• 6 cups prepared low FODMAP beef broth
• 3 cups water
• 3-5 Yukon gold potatoes, 1” dice (3/4 cup)
• 3 medium carrots, peeled and chopped
• 1-2 yellow or orange bell peppers, seeded and chopped
• 1 tomato, chopped (~3/4 cup)
• 1 leek, chopped (green parts only)
• 3 tbsp garlic-infused olive oil
• 1-1/2 tsp cumin
• 1-1/2 tsp coriander
• 1 bay leaf
• 1/4 tsp black pepper

Instructions

1. Heat a saucepan over medium heat, add ground beef. Cook over medium heat while breaking up the meat. Cook until mostly browned, drain grease and return to heat. Add garlic-infused olive oil and stir well.

2. Add bell pepper and carrot. Continue to cook over medium heat until peppers are softened.

3. Add beef broth, water, potatoes, tomatoes, leeks, pepper, cumin, coriander and bay leaf. Bring mixture to a simmer and let cook until the potatoes are tender – 16-20 minutes. Serve immediately.

Low FODMAP GF Potato Dumplings

Matzah balls or kneidlach are traditional wheat-based Ashkenazi Jewish dumplings that are usually eaten in soup. These potato-based gluten-free versions are light and fluffy with a hint of chewiness, just like traditional wheat flour dumplings. They’re easier to make than their wheat-based cousins, too. Drop them in any soup or stew you like. Allow 3-5 dumplings per serving. A single medium russet potato yields between 10-15 dumplings depending on size. Make only what you plan on eating right away for the best texture.

Potato dumplings in herbed chicken broth with carrots.

The trick to perfect potato dumplings is using russet potatoes, which are very starchy. Depending on time, energy and motivation, there are two methods you can use to cook the potatoes: peel and boil or bake. I prefer baking because the cooking is hands off and you don’t need to peel them. The cooked potato flesh easily falls out of the skin. However it can take up to an hour for them to cook, while boiled potatoes can take as little as ten minutes. Select whichever method is easiest for you.

These dumplings can be made dairy-free. Just be sure to use a light or neutral oil in place of the butter. Unrefined olive oil is not recommended as the taste is very strong and unpleasant in these dumplings. Vegan spread can also be used.

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Makes 6-10 servings.

Ingredients

• 2 medium russet potatoes
• 2 tbsp melted butter, garlic-infused olive oil or avocado oil (or other neutral oil)
• 2 eggs
• 1⁄3 cup plus 1 tbsp potato starch
• 1⁄4 tsp sea salt
• 1⁄4 tsp freshly ground black pepper
• 1 tbsp of fresh or dried herbs of your choice (dill, thyme, parsley, chives, tarragon, etc)
• Soup or broth to boil your dumplings in

Instructions

1. Cook the potatoes as desired:

• Baked: Preheat oven to 425F. Scrub and dry potatoes. Pierce the potatoes a few times with a fork and lightly oil with cooking oil. Place on parchment lined baking pan and bake for 45-60 min, until tender. Allow to cool for handling and cut in half. Scoop potato flesh into a mixing bowl and allow to cool completely.

• Boiled: Peel then cut potatoes into large chunks and boil in water until tender. Drain and allow to cool.

2. Once cool, mash potatoes with oil or butter, eggs, salt, pepper and herbs. Stir in potato starch and mix until thoroughly combined. Refrigerate the mixture for at least 1 hour but not for more than 2 hours as the dough will become too dry.

3. Bring soup to a boil over high heat. Use 2 spoons, your hands or a cookie scoop to gently form rough balls from one tablespoon of dough at a time. Drop dumplings in the soup or water as you go. Boil for approximately 5-6 minutes. The dumplings will float up to the surface quickly but will need several additional minutes to cook all the way through.

4. Serve in soup. Garnish with fresh herbs if desired.

Low FODMAP GF Easy New England Clam Chowder

When I was growing up in the mid-Atlantic region, New England style clam chowder was the Friday soup of the day at many local restaurants. The preferred style was thickened with flour to a medium chowder consistency. It was a favorite of mine and I was always excited when we headed out to a restaurant on a Friday.

These days I live in Seattle, where many variations of New England clam chowder are served. Perhaps the best-known version in this city is served at Ivar’s, which I have based this recipe on. It’s fairly thick and lightly sweet when prepared as this recipe is written. I prefer to thin it a little and to leave out the sugar. I also like my potatoes unpeeled. Occasionally I will add cooked bacon or hot-smoked salmon for a bit of umami. Feel free to adjust this recipe to your tastes.

Many people on the low FODMAP tolerate sourdough bread. It’s the perfect accompaniment to clam chowder. Just be sure to watch your portion size. Up to 4 ounces (2 slices) is permissible. Look for sourdough bread bowls or small loaves to slice. Add a simple green salad for a complete meal.

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Makes 4 servings.

Ingredients

• 2 6.5 oz cans minced clams
• 1 cup leeks, chopped (green parts only)
• 2 cups Yukon gold potatoes, peeled and diced
• 3/4 cup unsalted butter
• 3/4 cup sweet rice flour
• 4 cups lactose free whole milk or half and half, warm
• 1/4 tsp celery seed
• 1 tsp sea salt, or to taste
• 1/8 tsp white pepper
• 2 scallions, chopped (green parts only, optional)
• 1 tsp cane sugar (optional)
• water
• sourdough bread for serving

Instructions

1. Drain the juice from the clams into a medium sauce pan, set the clams aside. Add the potatoes and leeks to the pan. Add just enough water to barely cover them and bring to a boil. Reduce heat and simmer, covered, over medium until the potatoes are tender, about 20 minutes.
2. In a large saucepan, melt the butter. Add the rice flour and stir into the butter. Slowly whisk in the warm milk. Cook and whisk until smooth, about 5 minutes.
3. Add the vegetables with their cooking liquid, the clams, celery seed, salt and pepper. Stir well. If you want a thinner chowder, add 1/2 to 3/4 cup water or clam broth, stir and cook until heated through.
4. Ladle into bowls and top with chopped scallions. Serve with sourdough bread.

Low FODMAP Cheesy Baked Potato Soup

There are days when cooking seems like an impossibility. On my lowest spoon days, this incredibly easy soup is my go-to meal. It’s pure comfort food that’s ready in minutes. If you have an electric kettle, boil the water for the broth in that to speed up the process. This dish takes about 5 minutes total.

Makes 1 serving.

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Ingredients

• 1 cup low FODMAP broth
• 1/4 cup lactose free whole milk
• 1/4 cup instant mashed potato flakes
• 1/2 cup shredded cheese (I use Mexican blend but cheddar is great too)
• white pepper to taste
• 1 scallion, sliced
• 2 strips bacon, crisped and crumbled (optional)
• lactose-free sour cream (optional)

Instructions

1. In a small saucepan, combine the broth, milk, potato flakes and the pepper. Stir until evenly mixed. Bring to a simmer over medium-high heat and cook for 2 to 3 minutes or until thickened, stirring frequently. Add half the cheese and stir it in.
2. Ladle the soup into a bowl. Top with the rest of the cheese, a sprinkle of pepper, scallions, bacon and a dollop of sour cream.

Low FODMAP Japanese Curry Hash Browns

This recipe is meant to mimic the flavor of Japanese curry potato croquettes without the mess and hassle of deep frying. It starts with frozen hash browns for ease. Carrots are quickly and easily shredded with a shredding peeler. You may wish to omit the sugar, but it really makes it taste authentic. (As a Japanese friend of mine says, Japanese cooks put sugar in everything. ) It should be lightly sweet.

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Makes 2 servings.

Ingredients

• 2 cups frozen hash browns
• 1 carrot, peeled and shredded
• 2 tsp low FODMAP curry powder
• 2 tsp garlic-infused olive oil
• 1/4-1/2 tsp cane sugar (optional but recommend)
• 2 tbsp avocado oil or other neutral oil

Instructions

1. Heat a cast iron skillet over medium-high heat. Combine the frozen hash browns, shredded carrot, garlic-infused olive oil, sugar and curry powder in a mixing bowl. Toss until well mixed.
2. Add the avocado oil to the skillet. When it starts to shimmer add the potato mixture and pack down tightly into a patty. Cover and cook just until the perimeters start to get lightly crispy, about 5 minutes.
3. Use a spatula to press the top down then flip. Cook, uncovered, until the bottom is golden and crispy, another 3 to 5 minutes.

Low FODMAP GF Japanese Curry Rice

Japanese curry rice or karē raisu is a yōshoku (western food) dish that arrived via the British during the Meiji Era. It became popular in the early 20th century after the Japanese Navy and Army included “Navy Curry” on its menus. Curry rice is most often meat, onions, carrots and potatoes in a mild curry gravy, but lots of variations exist.

Today curry rice is ubiquitous in Japan. Home cooks and restaurants alike overwhelming use pre-made curry roux cubes, which are made with wheat flour, fat and curry powder. The few who don’t use roux cubes use S&B Oriental Curry Powder to make their own curry roux. Because of the identical beginnings of the dish, Japanese cooks tend to add 1-2 other ‘secret’ ingredients to their curries to personalize them. Ketchup, paprika, garam masala, sugar and even cocoa powder make their way into curry rice recipes.

For my version I used my own low FODMAP curry blend since S&B Oriental Curry Powder contains garlic. I am also sensitive to capsaicin (found in paprika, cayenne and chili powder) so I can leave those things out when I make my own. Typically this curry isn’t very spicy, but feel free to customize yours. Normally yellow onions figure prominently in curry rice, but they’re a no-no for low FODMAP. Instead I opted to include cabbage, which is an occasional ingredient in curry rice, to provide some texture.

If you are using garam masala, be sure it is low FODMAP. Ginger paste is simply pulverized fresh ginger. You can use a food processor to make it or you can finely chop it then use mortar and pestle to mash it with a pinch of salt.

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Makes 2 servings.

Ingredients

• 1/2 lb chicken thighs, cubed
• 1 Yukon gold potato, 1/2” dice
• 1 med carrot, angle sliced
• 1/4 cup chopped scallions, green parts only
• 3 leaves of cabbage, chopped (optional)
• ½ tsp grated ginger/ginger paste
• 1 cup low FODMAP chicken broth
• 3 tbsp sweet rice flour
• 1 tbsp avocado oil
• 1 tbsp unsalted butter
• 1 tbsp low FODMAP curry powder
• 1 tsp low FODMAP garam masala (optional)
• ½ tsp paprika (optional)
• freshly cooked jasmine rice

Instructions

1. Heat a cast iron skillet over medium high heat. Add butter and oil. Add the chicken pieces and sauté for a few seconds. Add the ginger and stir well.

2. Add the potatoes, cabbage and carrots to the pan. Sprinkle with curry powder, garam masala and paprika. Mix well. Sauté for 3-4 min.

3. Add the scallions. Sprinkle the rice flour over the mixture and mix until everything is evenly coated. Allow to cook for about 3 minutes, then add the broth slowly. Stir well.

4. Continue cooking until the gravy thickens – about 3-4 minutes, stirring occasionally – until the vegetables are tender. Add a bit more water if needed. Serve with steamed Japanese rice or Jasmine rice.

Low FODMAP Smoked Salmon Hash

I first discovered smoked salmon hash on a trip to Boise at Goldy’s, which is a fabulous little breakfast cafe. Unsurprisingly, potatoes are the star of many menus in Idaho so you’ll find variety of potato hash dishes. I absolutely love smoked salmon and I love potatoes so it was the easy choice for my breakfast. My version is a satisfying low FODMAP meal that can also work for dinner. You can turn it into a fancier brunch dish by topping it with Easy 2-Minute Hollandaise sauce.

When selecting hot-smoked salmon for use in this dish, choose wild-caught, no color added, alder plank smoked salmon. Be sure that any seasonings are low FODMAP. If you can’t find alder plank smoked, regular hot smoked is fine. Learn more about the difference between hot-smoked salmon, lox and nova here.

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Makes 2 servings.

Ingredients

• 1 tbsp butter, olive oil or ghee
• 8oz alder plank smoked salmon, cut into bite-sized chunks
• 2-3 large Yukon gold potatoes, 1/2″ dice
• 4 eggs, poached, soft-boiled or fried
• 2 tsp capers, drained
• 2 scallions, green parts only, chopped
• 1-2 tsp fresh chives, chopped (optional)
• Hollandaise Sauce (optional)

Instructions

1. Heat oil or fat in a large skillet.  Add diced potatoes and season well with salt and pepper.  Cook over medium-high heat for about 20 minutes or until just tender.
2. Add salmon, scallions and capers and cook for about 5 more minutes until heated through.
3. Remove from heat, divide into 2 servings and mound on plates.  Top each with 2 eggs.  Sprinkle generously with chives.

Easy 2-Minute Hollandaise Sauce

This amazing hack requires a microwave and a bit of uncultured dairy. If you don’t tolerate dairy well, use lactose-free half-and-half. Refrigerate any leftover sauce in an airtight container for up to 2 days. Reheat in the microwave for about 15 seconds.

Makes enough for 2 servings.

Ingredients

• 4 tablespoons (1/2 stick) unsalted butter
• 2 large egg yolks
• 1/2 medium lemon
• 1/4 cup half-and-half
• 1/2 teaspoon Dijon mustard
• pinch of salt (or to taste)

Instructions

1. Place 4 tablespoons unsalted butter in a 2-cup glass measuring cup or medium microwave-safe bowl. Microwave on high until mostly melted, 30 to 45 seconds. Stir until the butter is completely melted. 
2. Place 2 large egg yolks in a small bowl and whisk with a fork. Squeeze the juice from 1/2 medium lemon. Add the yolks, 1 tablespoon of the lemon juice, and 1/4 cup heavy cream or half-and-half to the melted butter and stir until combined.
3. Microwave in 15-second bursts, whisking between each burst, until slightly thickened but still pourable (about 185ºF), 1 to 1 1/2 minutes total.
4. Add 1/2 teaspoon Dijon mustard and whisk to combine. Taste and season with more lemon juice and salt as needed. Serve warm.