Tips, Tricks & Shortcuts

As a spoonie who has prepared low FODMAP recipes for years, there are lots of things I’ve learned that can make cooking faster and easier. Here are some of the best strategies, timesavers and workarounds I know.

Kitchen Shears Are Your Friend

A good pair of kitchen shears is indispensable in the kitchen. For low FODMAPers in particular, they can be very helpful for ‘chopping’ scallion greens. You don’t need to dirty a cutting board which makes cleanup easier. They’re also fabulous for chopping fresh herbs. Just place a few sprigs in a small glass, then insert the shears and start snipping. A few leaves of lettuce can be shredded quickly and easily this way, though for larger portions you’ll want to use a knife and cutting board.

Stand-in Mortar and Pestle

No mortar and pestle? No problem. Add the ingredients to be ground to a locking-type sandwich or freezer bag. Place the bag on a cutting board with the ingredients in the center. Use a wine bottle or other heavy implement to smash the contents until they are the texture you desire.

Precooking Meats for Later Use

Cooking meats ahead of time for use in other recipes can be very helpful. For example you can poach a pound of chicken then chop or shred it. It will last in the refrigerator for about 3 days. In the freezer, it will last around two months. Be sure to flash-freeze pieces spread out on a tray so the cooked chicken isn’t one huge frozen lump. Transfer to an airtight container or freezer bag after flash-freezing. Having chopped, cooked chicken ready to go for quick soups or tacos can be a lifesaver on tough days.

Another meat that works surprisingly well is bacon. I like to cook all my bacon at once. First remove the bacon from its packaging. Cut the entire rasher of bacon strips in half using kitchen shears or a knife. Cook the bacon strips on the stovetop or using an oven. Place cooked bacon on paper towels to absorb some of the grease. Allow to cool completely then place in an airtight container in the freezer or refrigerator. It will last in the refrigerator for about 3 days. In the freezer, it will last around two months. Reheating in a frying pan or toaster oven takes just a few mess-less minutes and can be used for sandwiches, breakfast tacos or simply as a side.

Eggs for Long-Lasting Protein

Eggs are versatile and cook quickly, making them ideal for all kinds of low FODMAP meals. Plus when cooking for one person, as many of us do, it means you can cook as much as you will eat without waste. Eggs purchased at the supermarket can remain safe to eat for three to five weeks when stored in the refrigerator. That makes them useful for situations in which shopping trips are limited. Test the freshness of eggs by placing one in a bowl of water. If it floats, toss that egg! It’s rotten.

Boiled eggs last up to 7 days in the refrigerator. I like to cook several eggs at once so that I can use them for egg salad, deviled eggs, or in salads. It’s nice to have a fully cooked item in the fridge for emergencies. Single hard boiled eggs are also substantial enough to take medications with when you must take them with food.

Freeze Your Leftovers

When making dishes like casseroles or soups, consider freezing leftovers for your hardest days. Make sure to package meals in individual portions so they reheat quickly. I prefer to use 1 cup size plastic containers. You can also use a Seal-a-Meal type device.

Freeze Bulk Items in Small Portions

The recipes on this website usually don’t call for much tomato paste since it is not low FODMAP. You can find tomato paste in tubes these days, but it is much more expensive than using canned. Plus tubed tomato paste can be loaded with preservatives. When I have a good day, I use my extra energy to freeze a can of tomato paste in a special ice cube tray with 1 tablespoon compartments.

This technique also works for lemon and lime juice. I find that buying bags of lemons or limes is more economical than buying individual fruits so on higher energy days, I will juice an entire bag. Then as with tomato paste, I freeze the juice in my special 1 tablespoon ice cube trays. Make lemonade effortlessly or drop frozen cubes into soups or other dishes. You can defrost in the microwave or allow to melt on the counter when liquid juice is needed.

Use Cherry Tomatoes

Since tomatoes are not low FODMAP, we need to keep our intake fairly low. Instead of slicing or chopping a conventional tomato and only using some of it, use several cherry tomatoes in your recipes. Store them on the countertop and they will stay fresh for weeks. Refrigerators are too cold for them. This is especially helpful for those of us cooking for one.