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.

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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 Clam & Noodle Stir Fry

This fusion recipe takes advantage of all those Asian pantry staples hanging out in your kitchen – noodles, soy sauce, hoisin and oyster sauce. Canned clams serve as protein for this quick and easy meal. (You can of course use fresh clams if you prefer.) Be sure to get the noodles soaking before starting anything else as they will take a little while to soften.

For this recipe I use A Taste of Thai rice fettuccine. There are 8 servings (16 oz) in each package. It can be a little tricky to portion without a kitchen scale, but it can be done by carefully eyeballing it. If using a kitchen scale, allow 2oz dry fettuccine noodles per serving.

Please note that soy sauce, hoisin sauce and oyster sauce are not low FODMAP foods. According to Monash most folks can tolerate up to 2 tbsp soy sauce, 1 tbsp of hoisin sauce and 1 tbsp of oyster sauce. It is advised to adhere to your portion size accordingly.

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Low FODMAP Clam & Noodle Stir Fry

Makes 2 servings.

Ingredients

• 1-6.5 oz can of clams, drained
• 2 portions of uncooked rice fettuccine
• ¼ cup scallions, sliced (green parts only)
• 2 tsp soy sauce
• 1 tsp hoisin sauce
• 2 tbsp oyster sauce
• 2 tablespoons avocado oil (or other high smoke point neutral oil)
• ½ tsp garlic infused olive oil
• sea salt
• black pepper
• sesame oil (optional)
• 1-2 more sliced fresh scallions for serving

Instructions

1. Soak 2 portions of rice fettuccine for stir frying as directed on package. Drain and set aside.
2. Heat the avocado oil in a wok or cast iron skillet over high heat. Add the clams and the scallions. Season with a pinch of salt and a few cracks of pepper and cook until clams are heated through. Add the soy sauce, hoisin sauce, oyster sauce and garlic-infused oil. Toss.
3. Add the noodles to the pan and toss again. Stir fry just until the noodles are heated through. Remove from heat and divide into 2 portions. Drizzle a little sesame oil over the noodles (if using), top with fresh scallions and serve.

Low FODMAP Asian-Style Stir-Fried Cabbage

Easy, fast and delicious! This basic veggie side dish goes with a range of Asian main courses, from Char Siu Chicken to Teriyaki. It takes about 10 minutes to prepare from start to finish.

Unfortunately cabbage does contain some FODMAPs. According to Monash, a serving of 3/4 cup of cabbage is tolerated by most so be sure not to overdo it.

Makes 6-8 side servings

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Low FODMAP Asian-Style Stir-Fried Cabbage

Ingredients

• 2 tablespoons avocado oil (or other neutral oil)
• 1 tablespoon minced ginger
• 1 2-pound green cabbage, quartered, cored, thinly sliced
• 6 green onions, chopped (green parts only)
• 1 tbsp sesame oil
• sea salt
• white pepper

Instructions

1. Heat a cast iron skillet over medium-high heat. Add oil and when it shimmers, add ginger and stir 30 seconds. Add half of the cabbage and stir until wilted, about 4 minutes. Add remaining cabbage, green onions, and sesame oil. Toss and cook until all of the cabbage is tender crisp, about 4 minutes. Season to taste with salt and pepper. Serve immediately.

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 Egyptian Inspired Chicken & Rice Soup

Fragrant Egyptian lentil soup (shorbet ads) is flavored with cumin, turmeric and coriander. I borrowed this delicious spice combo for use in chicken and rice soup. The result is a flavorful, warming meal packed with nutrients.

Because the rice is boiled in the soup, it is at its peak flavor when served right away. If you plan on having leftovers or making the soup ahead of time, consider making rice separately and adding it when serving. (Rice tends to absorb the broth and dilute flavors as it does.)

For this recipe I prefer to use a whole 1-pound Cornish hen, cut into four pieces. It provides a lot of flavor and the skin is so delicate it can be left in the soup. However bone-in chicken thighs or drumsticks work great. You can make it easier on yourself by using boneless skinless chicken, but there will be a small sacrifice of flavor.

Unfortunately I don’t consider this recipe to be a ‘low spoons’ recipe. There’s a lot of peeling, chopping, mashing and shredding. It can feel pretty labor intensive. However if you are having an energetic day, it’s worth trying. It’s just that tasty.

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Low FODMAP Egyptian Inspired Chicken & Rice Soup

Makes 6-8 servings

Ingredients

• 1 lb chicken bone-in chicken parts or 1 Cornish hen, cut into quarters
• 4 cups water
• 4 cups prepared low FODMAP chicken broth
• 1 tbsp olive oil
• 1 tbsp garlic infused olive oil
• 1/3 cup long grain rice, (uncooked) such as basmati or jasmine, rinsed well
• 1 bunch scallions, chopped (green parts only)
• 2 medium-sized carrots, peeled & cut into coins
• 1 large Yukon gold potato, peeled & finely chopped
• 1/4-1/2 cup tomatoes, chopped
• 1 tbsp ground cumin
• 1 tbsp ground turmeric
• 1.5 tsp ground coriander
• Lemon wedges for serving (optional)
• Fresh parsley, chopped (optional)
• Ground sumac (optional)

Instructions

1. Heat a large soup pot over medium high heat. Add the olive oil and the garlic infused olive oil. When it shimmers, add the carrot and potato, and sauté until softened, about 6-7 minutes.
2. Add chicken parts, water and broth. Bring to simmer and cook for 15 minutes.
3. Add rice and tomatoes. Bring to a boil, skimming off any foam that rises to the top. Reduce heat to medium-low and cook uncovered for 15 minutes.
4. Add tomatoes, scallions, cumin, turmeric and coriander. Simmer for 10-15 minutes, or until rice is tender and chicken is cooked through.
5. Remove chicken from the soup. Shred or chop the meat, discarding any bones or cartilage. Using a potato ricer, gently mash the potato and rice so the soup becomes thickened. Return the shredded chicken to the soup, stir thoroughly, then remove from heat.
6. Ladle into bowls and top with parsley and a sprinkle of sumac. Serve with lemon wedges.

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 GF Crispy Salt & Pepper Shrimp

Sea salt and white pepper

What if I told you that it was possible to make crispy, gluten-free fried shrimp without the hassle of deep frying? Sounds pretty great huh? It turns out that it’s very easy to do. Shrimp cook quickly and easily in just 1/4” of oil.

Don’t let the name fool you. It might sound a bit plain, but sea salt and white pepper are a surprisingly flavorful combo. Cornstarch fried shrimp are tossed in garlic-infused olive oil and dusted with Pepper-Salt to make delectable Chinese Salt & Pepper Shrimp. If you can tolerate the chili peppers, they give a delicious spicy kick. Serve alone as an appetizer or add hot jasmine rice and a vegetable for a meal.

When buying shrimp, unless you have a very good fishmonger, buy your shrimp frozen. There’s no way to now how many times ‘fresh’ shrimp has been frozen and thawed. Shrimp sold frozen is frozen just once, making it a safer choice. Thaw what you need in the refrigerator, then peel and devein. Alternatively, buy your shrimp already peeled and deveined to make your prep easier.

Even without scallions and chilis, these shrimp are tasty!

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Low FODMAP GF Crispy Salt & Pepper Shrimp

Makes 2 meal-sized servings or 4 appetizer servings.

Ingredients: Pepper-Salt

• 1/2 teaspoon sea salt
• 1/2 teaspoon white pepper

Instructions: Pepper-Salt

Make the pepper salt by mixing the salt and white pepper together in a small bowl. Set aside.

Ingredients: Fried Shrimp

• 1 lb large raw shrimp, peeled & deveined
• 1/2 cup cornstarch
• 1/4 tsp sea salt
• 1/2 cup avocado oil (or other neutral oil)
• 2 tsp garlic-infused olive oil
• 2 scallions, chopped (green parts only)
• 1-2 red chile peppers , sliced into thin rings (optional)

Instructions: Fried Shrimp

1. Dry the shrimp thoroughly with paper towels. Mix the sea salt and cornstarch in a plate or tray. Add the shrimp. Mix everything together until all the shrimp are lightly coated with cornstarch.
2. Line a baking tray with a wire rack or paper towels. Heat 1/4” of oil in a medium-sized pan over medium-high heat until the oil reaches 375 °F (190 °C). If you do not have a thermometer, drop a tiny pinch of cornstarch into the oil. You should see small bubbles rapidly forming around the cornstarch.
3. Add the shrimp one at a time in a single layer. Use your fingers to grab the tail of the shrimp, shake off the extra cornstarch, and gently lay the shrimp in the oil. You may need to work in batches. Cook on each side for about 2 minutes, until the surface turns pale golden and the shrimp are curled. Once done, transfer the cooked shrimp to the baking sheet.
4. Once all the shrimp are cooked, drain the oil from the pan. Add the garlic-infused olive oil to the pan. When hot, add the chili peppers (if using) and scallions. Stir a few times to release the fragrance. Add the shrimp and sprinkle the Pepper-Salt over them. Toss until the shrimp are evenly coated.
5. Transfer everything to a plate and serve hot as an appetizer or over steamed rice as a main dish.

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.

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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 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 Basil BLT Pasta Salad

Get all the flavor of a gourmet BLT with this easy pasta salad. Cook the bacon on the stovetop or in the oven – both work great. This salad is best when freshly made so try to eat everything the same day. If planning on making enough for leftovers, add the bacon and lettuce as it is served so as not to become limp.

The basil-mayo dressing can also be used as salad dressing or sandwich spread. Up to two tablespoons per serving of dressing alone should be tolerated by most.

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Low FODMAP Basil BLT Pasta Salad

Makes ~3 servings

Ingredients

• 1 ¼ cups uncooked gluten free spiral pasta
• 3 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, sliced in half
• 2-3 scallions, chopped (green parts only)
• 8 sugar-free bacon strips, chopped and fried crisp
• ¼ cup mayonnaise
• 1.5 tsp balsamic vinegar
• 1/4 tsp black pepper, or to taste
• 1 tsp garlic-infused olive oil (optional)
• 2 tbsp fresh basil, chopped
• Parmesan cheese, grated, to taste (optional)

Instructions

1. Cook the pasta according to the package directions, strain and then rinse under cold water. Drain well.
2. In a small bowl, make the dressing by whisking together the mayonnaise, balsamic vinegar, black pepper, basil and garlic-infused olive oil.
3. In a large bowl, combine the lettuce, tomatoes and pasta. Add the dressing. Toss the salad well to coat evenly. Add in the bacon and briefly toss. Top with parmesan cheese.