Some Low-FODMAP recipes I’ve tried

So I am NOT doing well with this whole FODMAP diet. It’s really the soda that is the worst for me, because I really like soda, and I have a hard time giving it up. I try to give myself rules to even just have it less, and next thing I know, I’m popping over to the vending machine to buy a Coke because I’m too sleepy to sit at my desk any more.

But there are a lot of good foods that are low-FODMAP and offer the possibility for yummy recipes if you are willing to think for a minute to figure out what works.

First of all, one of the first things I did when I was considering doing this was make some garlic infused oil. Although garlic and onion are absolutely no-go foods, very high in FODMAPs, cooking with infused oils is somehow okay. (I don’t know why, I haven’t looked into that far, I’m just happy I can get some garlic flavor.)

I always knew that I had trouble with onions, and even though I love the flavor, eating them gives me really bad cramps and sometimes worse GI upset. So I’ve been limiting my onion usage for a while now, due to that. But it never occurred to me that garlic might be an issue to.

We had tried Blue Apron a couple of times, and every time their recipe asks for a clove of garlic, they’ll send you an entire bulb. So we had two and a half extra bulbs of garlic, and I decided to use it for garlic infused oil.

So I chopped up the garlic,  fried it in oil to get all that nice garlicky flavor out, and then put it into a sauce bottle (once it had all cooled). I had enough for one and a half bottles, so I made one with just garlic and put some chili flakes in the half bottle in case I want something with a little heat.

Things to note: I made sure to measure how much  I would be able to fit into the bottles before I cooked it, since I didn’t want to end up with extra I couldn’t use.

Also, if I did it again, I wouldn’t chop the garlic so small. One piece ended up stuck in the squeezy spout of my sauce bottle, and I had to use a bamboo skewer to poke it back out!

My second recipe, which used my fancy new oil, was an adapted shrimp scampi with gluten free pasta. I made enough for 2 people so the measurements that I used (are approximate, because I don’t measure when I cook) are for two servings.

Start a pot of water on to boil. Add some gluten free pasta. Check the box for cooking times, since it will probably be different than normal pasta. I tried some brown rice pasta and it took 10-12 minutes (it was also super delicious, although my boyfriend says he hopes that I can start eating gluten again soon, or I’ll have to cook him his own pasta).

Melt a tablespoon or so of butter in a frying pan. Once it’s melted, add the garlic infused oil to cover the bottom of the pan. There should be about equal amounts of butter and oil, maybe slightly more oil, but not a lot. Add about half a tablespoon of lemon juice (more if you like a really lemony scampi, can’t go wrong with that!). Season with salt and pepper.

Let the sauce cook for a couple minutes, stirring regularly to make sure it’s well mixed. Add shrimp and about 1/4 cup (or a little less) of fresh parsley, if you have it. Raw shrimp does not take long to cook, it will be a nice pink color, only 2-3 minutes. Pre-cooked shrimp just needs to heat up and get coated in the sauce, but don’t leave it in more than 1-2 minutes or it will overcook and get tough.

I often use frozen, precooked shrimp because it’s the cheapest stuff at the store and then I don’t have to worry about making sure it’s fully cooked. I thaw my shrimp before hand so it’s easier to take the tails off, but if you don’t mind picking them out as you eat or if you bought ones without tails, you could just throw the frozen ones right in and let them thaw as they cook.

Once the shrimp is done, turn off the heat. Toss the cooked pasta in the sauce. There shouldn’t be a lot of sauce, just enough to give the pasta some flavor and spread throughout.

My third recipe is a Chicken Stirfry with Veggies.

Pick your veggies. I tried to come up with a sort of Asian-esque flavor, so I stuck to more Asian veggies. Cut it into smaller cubes, or julienne. I used spring onions (just the greens), carrot (which I peeled with a peeler because it would take too long to julienne), fresh ginger (grated), and a zucchini (cubed). I had bought water chestnuts, and bamboo shoots, and meant to buy bean sprouts but forgot them, but those would all be good additions (and more Asian than zucchini).

Cut up all of you veggies and put them in a bowl. Add some salt, pepper, soy sauce, rice wine vinegar, and sesame oil, and mix to coat all the veggies. Note: if you have some really thick dense veggies, set them aside and flavor them separately, so they can be cooked first.

Cube some chicken. I used 2 breasts and it ended up making enough for 4 servings, with all of the veggies and some rice on the side. This could easily be omitted or substituted for a veggie protein or any other meat.

Heat up some oil in a large frying pan. I used my spicy garlic infused oil for this. I started by cooking the spring onions, because I was using them as an alternative to regular onions, but they’re delicate so I’m not sure if really they should go at the end. They are yummy raw so you could definitely just throw some on at the end. Then add your chicken. Season with salt and pepper and cook until golden brown and mostly cooked through.

Add your dense veggies, if you have any, and cook for a few minutes extra before adding the rest of the veggies. Cook everything together, stirring to combine flavors, until chicken is cooked through and the veggies are nice and soft. Taste a bit (carefully, don’t burn your tongue) and if it needs some more flavor, add some more soy sauce to taste. I added a tiny bit of lemon juice to mine to brighten it up and it complemented the flavors well, especially since I had used zucchini.

Serve with rice, and enjoy!!

I’m sorry that these recipes are kinda rambling and not written out in a very good recipe format. If I start doing this more often, or if people seem to like my recipes, I’ll re-do the format for each one with maybe less comments (or the comments as notes at the bottom) and in a more readable format, and a separate post for each recipe.

So eat well, eat healthy, and enjoy!

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