Low FODMAP Salsa Verde

Salsa verde is easy to make at home. Think of this recipe as a starting place. You can decide how much cilantro, salt and lime juice you prefer. I strongly recommend adding the lime juice a little at a time (as the recipe is written) the first time you make it so you can determine how much lime juice you like. You can take it to the next level by adding a diced avocado (if tolerated) before blending.

Tomatillos are typically better tolerated than tomatoes. Up to a cup of tomatillos is generally tolerated by most. The doesn’t mean you can have a cup of salsa verde, but you can likely enjoy more of it than a tomato-based salsa.

A fried egg smothered in salsa verde

Enjoy salsa verde with GF corn tortilla chips, in enchiladas verde, on tacos or topping fried eggs.

Salsa verde requires little chopping compared to Low FODMAP Pico de Gallo as it’s made in a blender.

Be aware that the salsa will be rather thin at first, but will thicken up to a gelatin-like consistency after a few hours in the refrigerator, due to the naturally occurring pectin in the tomatillos. Simply give it a vigorous stir before serving.

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Low FODMAP Salsa Verde

Makes 2.5 cups

Ingredients

• 1 1/2 pounds tomatillos (about 12 medium), husked and rinsed
• 1 small jalapeño, stemmed (optional)
• 1/2 green bell pepper, roughly chopped
• 1/2 bunch scallions, roughly chopped (green parts only)
• 1/4 cup packed fresh cilantro leaves (more if you love cilantro)
• 2 tablespoons to 1/4 cup lime juice (1 to 2 medium limes, juiced), to taste
• 1/2 to 1 teaspoon sea salt, to taste
• GF corn tortilla chips (for serving)

Instructions

1. Preheat the broiler set on high with one rack positioned about 4 inches below the heating element. Place the tomatillos and peppers on a rimmed baking sheet and broil until they’re blackened in spots, about 5 minutes.
2. Remove the baking sheet from the oven, carefully flip over the tomatillos and pepper with tongs and broil for 4 to 6 more minutes, until the tomatillos are splotchy-black and blistered.
3. Meanwhile, in a food processor or blender, combine the chopped scallions, cilantro, 2 tablespoons lime juice and salt. Once the tomatillos are out of the oven, carefully transfer the hot tomatillos, pepper(s) and all of their juices into the food processor or blender.
4. Pulse until the mixture is mostly smooth and no big chunks of tomatillo remain, scraping down the sides as necessary. Taste salsa and add additional lime juice, cilantro and salt as desired. Serve.

Easy Poached Eggs

A compact, round poached egg with no strings.

I recently learned a game-changer technique for making perfect poached eggs. It takes a little more time, but the results are fantastic. The trick is a 15-minute soak in vinegar water. The vinegar helps keep the egg from losing shape and getting stringy. And no, it doesn’t make the egg taste like vinegar as long as you don’t soak for more than 15 minutes. For best results, soak each egg separately.

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Easy Poached Eggs

Ingredients

• eggs
• vinegar (any kind except balsamic)
• water

Instructions

1. Add vinegar and water in equal proportions to a small bowl. Crack one egg into the bowl. Set aside. Set a timer for 15 minutes.
2. After about ten minutes have passed, place a saucepan filled with water on high heat. Allow the water to come to a rolling boil, then reduce the heat so the water is at a gentle simmer.
3. After 15 minutes is up, use a large spoon or slotted spoon and carefully transfer an egg from its vinegar soak. Allow the egg to cook until desired doneness is reached – between 3-5 minutes. (3 minutes delivers solid whites with a completely liquid yolk – the classic way to serve poached eggs.)

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 Nachos for One

Across the Rio Grande from Eagle Pass, Texas lies the Mexican city of Piedras Negras, Coahuila. This bustling binational metropolitan area sees lots of cross-border traffic, just as it has for over a century. It was such a cross-border trip, in fact, that led to the development of a much-beloved snack, nachos.

In 1941 American patrons of the Victory Club restaurant in Piedras Negras requested a new and different snack. The maitre d’, Ignacio “Nacho” Anaya, returned with a dish of fried tortilla triangles topped with melted cheese and sliced jalapeños. The snack was extremely well received and was quickly dubbed ‘Nacho’s Special’. Nachos quickly became very popular at the Victory Club and eventually throughout the region and beyond.

When I am making nachos, I tend to try to use up whatever produce I have on hand. Usually I make my nachos vegetarian but on occasion I’ll top them with shredded chicken or low FODMAP TexMex seasoned ground beef. It really depends on my mood and how much energy I have. As with many low FODMAP dishes, take care not to exceed recommended portion size so that it is more easily tolerated.

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Makes 1 serving.

Ingredients

• 16-20 gluten free corn tortilla chips
• 2-3 cherry tomatoes, chopped
• 2-3 black olives, chopped
• 1/4 cup or less yellow or orange bell pepper, chopped
• 1-2 scallions, chopped green parts only
• 1/4 cup shredded Mexican cheese blend (up to 1.4 oz)
• 1 tbsp sliced jalapeños (optional)
• 1/8 medium avocado, diced (optional)
• Handful chopped cilantro (optional)
• lactose free sour cream (optional)
• low FODMAP Pico de Gallo (optional)

Instructions

1. Preheat oven or toaster over to 425F. Move the oven rack to the highest position. Line a baking sheet with parchment or aluminum foil.
2. Arrange tortilla chips in a single but slightly overlapping layer on the baking sheet. Evenly distribute as much shredded cheese as you like over the tortilla chips. Try not to make any deep piles of cheese or it won’t melt properly.
3. Bake the chips until all the cheese has just melted and the chips are just starting to brown. Remove from oven. Carefully slide the parchment or foil off the baking sheet onto a plate.
4. Top nachos with tomatoes, olives, scallions and bell pepper as you like. Garnish with cilantro. Serve immediately while still hot and the cheese is melted.

Pumpkin Pie Spice Blend

Commercial pumpkin pie spice blends are generally low FODMAP. That means it should be easily tolerated by those following the low FODMAP diet. If it’s easier you to buy pumpkin pie spice, by all means do so. I’ve found it to be pretty fun and easy to make my own which is why I’m sharing this basic recipe.

As with all the recipes I share, feel free to customize it and make it your own. I happened to have both Cassia (Saigon) cinnamon and Ceylon cinnamon (true cinnamon) on hand so I used both types. The flavor was fabulous, but by no means is it necessary to use both kinds to get great results. Use whatever you’ve got in your cupboard.

What can you do with your pumpkin spice blend? Naturally it’s ideal for making pumpkin pie but it’s also great in coffee/lattes, tea, cocktails, mulled wine, smoothies, oatmeal, baked goods, popcorn, chips, or even sprinkled over roasted carrots. Some folks like to dust bacon with a little pumpkin spice. Pumpkin spice is comprised completely of green-light ingredients according to Monash so get creative and add a some flavor without adding FODMAPs.

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Pumpkin Pie Spice Blend

Makes

Ingredients

• 1.5 tbsp ground cinnamon
• 1 tsp ground ginger
• 3/4 tsp ground nutmeg
• 1/2 tsp ground cloves
• 1/2 tsp ground allspice
• 1 grind black pepper

Instructions

1. Using a small funnel or a folded sheet of clean, sturdy paper, add all ingredients to a small jar with a tight-fitting lid. (Old spice jars are ideal.)
2. Close the lid and shake vigorously until well-mixed.

Low FODMAP 15-minute GF Personal Pumpkin Pie

Make your own single or double serving pumpkin pie quickly in the microwave. This yummy crustless treat can be ready in just 15 minutes. Generally microwave pies aren’t the prettiest baked goods due to the cooking method, but they taste great! I used pumpkin pie spice I made myself (recipe follows pie recipe) since I had an excess of the right spices, but store bought pumpkin spice blends work just as well.

Usually a recipe like this one requires heavy whipping cream. Whipping cream is surprisingly a low FODMAP food due to its high fat content and low lactose content. In fact up to half a cup of real whipped cream should be tolerated by most. However I personally don’t like buying ingredients for one recipe that I won’t use up. I decided to employ an old baking trick in which you can substitute milk plus butter for cream since I often have lactose free milk on hand. (If you have heavy whipping cream on hand and would like to use it, omit the butter and use 1/4 cup of heavy cream instead of lactose free milk. )

This recipe makes a fairly large single serving. It can easily be split into two servings. My recommendation is to use wide, shallow microwave-safe bowls so it cooks evenly. Mine took a little longer than 2 minutes for the center to set. All microwaves are a little different so your pie may need more or less time.

Pumpkin pie with a dollop of whipped cream. It ain’t pretty but it sure is yummy!

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Low FODMAP Personal Pumpkin Pie

Makes 1 large serving or 2 average servings.

Ingredients

• 1/ 3 cup canned pumpkin purée
• 1 egg
• 1/3 cup cane sugar
• 1/4 cup lactose free whole milk
• 4 tsp unsalted butter, melted
• pumpkin pie spice to taste (approx. 1 tablespoon)
• 1 tsp vanilla extract
• Pinch of salt

Instructions

1. Add all ingredients to a bowl and whisk together until smooth.
2. Pour mixture into 1 or 2 microwave-safe bowls. Microwave for approximately 2 minutes, checking it every 30 seconds.
3. Let cool for 10 minutes. Serve as is or topped with low FODMAP whipped cream.

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Pumpkin Pie Spice Mix

You remembered the pumpkin but forgot the Pumpkin Spice? I’ve got you covered. This recipe should make enough for this recipe twice over. I happened to have both Cassia (Saigon) cinnamon and Ceylon cinnamon (true cinnamon) on hand so I used both types. The flavor was fabulous, but by no means is it necessary to use both kinds to get great results. Use whatever you’ve got in your cupboard.

• 1.5 tbsp ground cinnamon
• 1 tsp ground ginger
• 3/4 tsp ground nutmeg
• 1/2 tsp ground cloves
• 1/2 tsp ground allspice
• 1 grind black pepper

Low FODMAP Cucumber-Radish Salad with Mint & Feta

This easy yet refreshing salad is great served alongside Middle Eastern and Mediterranean entrees like Pan-Seared Lamb Chops with Moroccan Spices. It is at it’s best when freshly made so it should be the last thing assembled for a meal.

Scallions for this dish should be cut into long slender pieces. This can be done easily with an Asian scallion splitting tool. If you don’t have one, you can cut the scallions with a knife into curls. The mint is chiffonade cut, which may sound intimidating but is, in fact, very easy.

Monash recommends limiting portions of cumber to under a half cup so keep an eye on portion size.

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Low FODMAP Cucumber-Radish Salad with Mint & Feta

Makes 4 servings

Ingredients

• 1 English cucumber (or approximately 1lb Persian cucumbers), thinly sliced
• 2-3 scallions, shredded or cut into curls (green parts only)
• 3-4 red radishes, thinly sliced
• 10 tender mint leaves, chiffonade cut
• 2 tsp white wine vinegar or lemon juice
• 1 tbsp olive oil
• 1/4 tsp sea salt, more to taste
• tsp ground black pepper, more to taste
• 1/3 cup feta cheese crumbles

Instructions

1. In a medium mixing bowl, gently toss together the cucumbers, scallions, radishes, mint and vinegar.
2. Immediately before serving drizzle with olive oil. Add salt and pepper then toss to coat. Place on serving dish and top with feta cheese.

Low FODMAP Pesto

Pesto is a versatile sauce. It can be added to any number of dishes including soup, pasta, sandwiches, risotto and more. It gives a wonderful punch of fresh flavor, making it a great way to make a meal tasty fast. Keeping frozen pesto on hand can be a convenient and easy way to get flavorful food to the table when you don’t have much energy.

To freeze pesto, portion into special 1 tablespoon ice trays. Or line a baking tray with plastic wrap and spread pesto into a thin sheet that can be broken apart later. Allow to freeze. Transfer broken sheets of pesto to a freezer bag. To defrost large or medium portions, place in the refrigerator overnight. Small frozen pieces can be mixed into hot foods as they will melt quickly.

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Low FODMAP Pesto

Makes about 1 2/3 cups

Ingredients

• 4 cups lightly packed basil leaves, washed and dried
• 2/3 cup garlic-infused olive oil
• 1/3 cup pine nuts
• 1/2 teaspoon sea salt
• 2/3 cup finely grated Parmigiano Reggiano cheese

Instructions

1. Add basil, garlic-infused olive oil, pine nuts and salt to a food processor fitted with a metal blade. Pulse a few times, then process until a paste forms, scraping the sides of the bowl once or twice. Add the cheese and process until fairly smooth.
2. Use right away or transfer pesto to an airtight container and press a sheet of plastic wrap onto the surface so no pesto is exposed to the air. This prevents any discoloration. Close the lid over the plastic wrap. Pesto can remain fresh in the refrigerator for up to 1 week.

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 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.