FODMAP recipes

When I first began eating a low FODMAP diet I was a little overwhelmed. I felt like there was nothing that I could eat. My previous diet pretty much consisted of cereal or toaster waffles in the morning, a sandwich or burrito for lunch, and some type of pasta for dinner. The though of no gluten or dairy or sugar was A LOT to take in. I kind of starved the first few days. I ate a lot of gluten free oatmeal for breakfast and home made chicken broth for lunch and that was about it. By day three I was so hungry that I had to get resourceful. I began searching the web for recipes. Many of the low FODMAP recipes I found still had onions or garlic in them though. I decided that I would just modify them to work for me. After a little trial and error, I found a good list of recipes that agreed with my gut. Below is a few of my favs.

Bacon, tomato, basil mini quiches:
Super easy!!! Get a muffin pan and coat with each cup with butter.
Cook some bacon til crispy.
Line each cup with a piece of bacon around the outer edge.
Mix 6 eggs and 1/2 Cup of plain hemp milk (if you can't find hemp milk, almond milk works too. Just make sure that it is unsweetened)
Add a little salt and pepper to eggs.
Mix egg and milk mixture well.
Place one cherry tomato and a bit of chopped basil in each cup.
Now pour egg mixture over bacon, tomatoes, and basil.
Fill each cup about 3/4 of the way full.
Bake at 350F until cooked through. About 20 min depending on the size of your muffin cups.
Yum yum!!!!!




Gluten Free Crepes:
Also super easy!! :)
2 cups gluten free flour
2 eggs
2 cups hemp milk
mix all three ingredients well and pour with a ladle
into a non-stick pan.
Use the back of the ladle in a circular motion to smooth batter into a nice thin layer. Cook until you see a few bubbles form then flip.
Cover with your favorite low FODMAP fruits or create a savory version with some smoked turkey, tomato and swiss cheese melted on top. (The harder cheeses are usually ok for low FODMAP)








Salads:
Salads are always a great option too, but it is often difficult to find salad dressings that do not have sugar, garlic, or onion in them.
One way to get that garlic flavor with out the harmful
fructans is to use garlic infused olive oil. Apparently the fructans are water soluble. If you use a clove of garlic in a broth or stew and remove the clove after cooking, you are still leaching the fructans into your dish because your broth or stew is water based.
Creating your own salad dressings can be a fun experiment. Try out various combinations off of the "safe" list from the FODMAP foods page in my blog.
I like using garlic infused olive oil,
fresh basil chopped finely,
a little lemon juice and balsamic vinegar.
Shake well in a bottle and pour over your favorite salad.
One of my favorite salad combos is mixed greens, cherry tomatoes, cucumber, and blueberry, strawberry and pumpkin seed salad.


Using FODMAP friendly recipes in the beginning is really the way to go. As you become more familiar with the FODMAP foods, you can begin to create your own versions that appeal to your tastes. Healing your body with food does not have to be a flavorless task. You just have to get creative!!!
Strand of My Life is a great resourse and they offer a wonderful cookbooks. Below is a link.
Click here to visit Strands of My Life.

There are many wonderful resources online these days. Don't be afraid to eat in fear that you will experience pain. You can be pain free very quickly by simply eating the RIGHT foods.