Low FODMAP Ketchup Recipe

Posted on October 30, 2013 by Heather

I’m guilty. I’m an adult and I like ketchup. I’m not sure when ketchup for adults became uncool, but I must have missed the memo. Sure, I have grown out of eating it on everything from spaghetti to sirloin, but there’s nothing like a burger and fries with ketchup.

For those on the low FODMAP diet, ketchup is one of those foods that is out due to the high fructose corn syrup. Even natural ketchup is usually out due to the addition of onion and/or garlic. I thought I would have to go without ketchup until I began experimenting and came up with this delicious low FODMAP ketchup recipe. French fries, beware.

Low FODMAP Ketchup Recipe

Ingredients:

12 oz Tomato Paste
1/2 Cup Dark Brown Sugar
1/2 teaspoon Dry Ground Mustard
1/2 teaspoon Kosher Salt
1/2 teaspoon Cinnamon
1/4 teaspoon Ground Clove
1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
1/4 teaspoon Cayenne Pepper
2/3 Cup Water
4 Tablespoons White Wine Vinegar

Directions:

Mix all ingredients together until Brown Sugar is completely dissolved.
Store in a refrigerated airtight container.
Enjoy as needed for the next 3-4 weeks.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Potato Soup Recipe

Posted on October 20, 2013 by Heather

As the weather cools down, I tend to crave hearty soups that warm your body all over. However, canned soups and the low FODMAP diet do not go well together. Wheat flour, garlic and onion are frequent ingredients in ready-made soups, so the majority of them (almost all) will not work.

That’s where Progresso Tuscany Chicken Broth comes in. I found this little low FODMAP gem through Pinterest. I haven’t yet found this in stores, so I buy it from Amazon. This allows me to make a variety of soups without having to start the broth from scratch.

Low FODMAP Potato Soup Recipe

Ingredients:

6-8 Large Potatoes, Peeled & Cut into 1 Inch Squares
2 32oz Containers of Progresso Tuscany Chicken Broth
1 Bunch of Raw Carrots, Diced (8-10 Large Carrots)
1 Bunch of Green Onions, Diced (Green Part Only)
1/4 Cup Fresh Chives, Diced
3 Tablespoons Garlic Infused Olive Oil
2 Tablespoons Fresh Parsley, Diced
3 teaspoons Kosher Salt
2 teaspoons Pepper
2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
1 teaspoon Dried Basil
1 teaspoon Dried Oregano
1/2 Cup Shredded Parmesan Cheese
1/2 Cup Rice Milk (or any other Lactose Free Milk), Warmed
Bacon, Cooked and Crumbled as Desired (optional)

Directions:

Add Potatoes, Broth, Carrots, Green Onions and Chives into a large stock pot.
Bring mixture to a boil, stirring frequently.
Add Olive Oil, Parsley, Salt, Pepper, Asafoetida Powder, Basil and Oregano.
Reduce heat and simmer for about 30-40 minutes or until potatoes are tender, stirring occasionally.
Once potatoes have softened, remove from heat.
Mash the potatoes until well blended.
Add Milk and Parmesan Cheese and stir until well blended.
Stir in Bacon if planning to serve immediately. (It is not recommended that Bacon is added prior to freezing.)
Garnish with Parmesan Cheese and Chives or Parsley.
Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.

Notes:

Many different items can be added to this soup to make it unique or a bit spicier. Let me know how you make it!

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Chocolate Chip Cookie Recipe

Posted on October 12, 2013 by Heather

Birthdays are always celebrated in my office with gourmet cupcakes. Even though cupcakes aren’t my favorite, I always feel a little left out of the celebration. The low FODMAP diet has a way of making followers feel isolated and excluded from events and celebrations… and it’s tough.

So when my birthday rolled around this year, I brought in a treat for the whole office, so they could see how delicious a restrictive diet can be. My co-workers couldn’t believe these yummy low FODMAP chocolate chip cookies were gluten free and dairy free.

This recipe has been adapted throughout the years. As a kid, I loved to bake and always made the best chocolate chip cookies, thanks to my Mom who passed down the recipe. When I went gluten free, I had to change the recipe and then when I went low FODMAP, I had to change the recipe once again. Lots of trial and error in the process, but is there really ever a “bad” cookie?

Low FODMAP Chocolate Chip Cookie Recipe:

Ingredients:

1 Cup Shortening (I use Crisco)
3/4 Cup Sugar
3/4 Cup Brown Sugar
3 Extra Large Eggs
2 1/4 Cups Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
2 1/2 teaspoons Xanthan Gum (I use Bob’s Red Mill. Do not add this if it is already added into the Gluten Free Flour.)
1 teaspoon Baking Soda
1 teaspoon Salt
1 teaspoon Vanilla Extract (or 1 teaspoon Peppermint Extract for Mint Chocolate Chip Cookies… trust me, they’re amazing!)
2 Cups Dairy-Free Chocolate Chips (I use Enjoy Life Chocolate Chips)

Directions:

Preheat oven to 375 degrees.
Cream Shortening, Brown Sugar and Sugar together until well blended.
Add Eggs, one at a time, beating well after each addition.
Gradually beat in Gluten Free Flour, Xanthan Gum, Baking Soda, Salt and Vanilla Extract.
Stir in chocolate chips.
Drop by tablespoon onto ungreased baking sheets.
Bake at 375 degrees for 9 to 11 minutes or until golden brown.
Cool on baking sheets for 2 minutes and then remove to wire racks to cool completely.

Makes about 5 dozen cookies.

Notes:

Cookies will not melt down and puff up in the oven like normal cookies. They keep the exact shape that you put them on the cookie sheet, so I try to keep them in a flatter circle shape as much as possible.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.