Low FODMAP Chocolate Chip Cookie Recipe

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 Cookies

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:

  1. Preheat oven to 375 degrees.
  2. Cream Shortening, Brown Sugar and Sugar together until well blended.
  3. Add Eggs, one at a time, beating well after each addition.
  4. Gradually beat in Gluten Free Flour, Xanthan Gum, Baking Soda, Salt and Vanilla Extract.
  5. Stir in chocolate chips.
  6. Drop by tablespoon onto ungreased baking sheets.
  7. Bake at 375 degrees for 9 to 11 minutes or until golden brown.
  8. 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.

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Low FODMAP Pesto Sauce Recipe

Pesto sauce is one of those foods that I never had growing up. I think it was the color that turned me off. But as an adult, once I tasted pesto on a delicious chicken pizza at an Italian winery, I was smitten. The fresh basil, the garlic, the crunchy pine nuts and spices blended together beautifully and from there, pesto became my go-to sauce with Italian dishes.

Fast forward to now and two of the main ingredients in my beloved pesto are foods that I can no longer tolerate. I am now allergic to pine nuts and the fructans in the garlic are a big trigger for me. So how is it possible to enjoy pesto sauce without garlic while on the low FODMAP diet? It took me awhile to figure this one out, but once I did, pesto and I have engaged in another long term relationship.

It’s important to note that a good food processor is required to make pesto sauce. I have tried and failed with blenders in the past. Also, I make my pesto sauce without the pine nuts as shown in the pictures, but I have added them into the recipe as an optional ingredient so you can add them if you like.

Low FODMAP Pesto Sauce Recipe

Low FODMAP Pesto Sauce Recipe

Ingredients:

Directions:

  1. Combine the Fresh Basil and Pine Nuts in a food processor and pulse until coarsely chopped.
  2. Slowly add the Garlic-Infused Olive Oil in a constant stream while the food processor is still on.
  3. Add the Parmesan Cheese and pulse again until well-blended and smooth.
  4. Stir in Salt, Pepper and Asafoetida Powder.
  5. Serve immediately or store in a airtight container and refrigerate until ready to use.
  6. If freezing, transfer to an air-tight container and drizzle some additional Olive Oil over the top. It’s also wise to eliminate the Cheese initially and add it when you intend to use the pesto.

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

Low FODMAP Oven Roasted Potatoes Recipe

Potatoes are one of my safe foods, and usually the food I turn to when I’m not feeling well. I always have potatoes on hand, but I try to always mix it up in how I prepare them. Baked potatoes are simple, mashed potatoes are my comfort food, and these oven roasted potatoes are ideal along side a steak or chicken breast.

This original recipe is much simpler in which only 3 ingredients are used: potatoes, olive oil and 1 package of dry onion soup mix. However, the onion overload in the mix would probably cause some issues on the low FODMAP diet. I modified this recipe to be low FODMAP, but still just as delicious. Let me know what you think!

Low FODMAP Oven Roasted Potatoes RecipeLow FODMAP Oven Roasted Potatoes Recipe:

Ingredients:

  • 6 Large Potatoes or 8 Medium Potatoes
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Garlic Infused Olive Oil
  • 1 1/2 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Preheat oven to 400 degrees.
  2. Cut Potatoes in 1 inch squares.
  3. Put all ingredients into a large plastic bag and shake well.
  4. Once ingredients are blended, pour onto greased cookie sheet.
  5. Bake for 45 minutes at 400 degrees or until golden brown, stirring occasionally.

Makes 6-8 servings.

Notes:

  • This recipe is very versatile and numerous things can be added to make the flavor different. Some examples are bacon, roasted red pepper flakes, low FODMAP chili powder, and peppers.

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

Low FODMAP Chili Powder Recipe

So many recipes call for chili powder. Unfortunately, most chili powders include ingredients like garlic, onions or the vague spices, which need to be avoided on the low FODMAP diet. I searched everywhere for a low FODMAP chili powder that worked (and was still delicious), but came up empty handed. So, as with most things these days, I decided to make it myself.

This chili powder recipe went through many trials and many errors to get it perfect. I tried to first make it without the ground ancho chile pepper, which was a complete miss. You could definitely tell that something was missing. Once I secured some Ground Ancho Chile Pepper, the recipe improved significantly. This low FODMAP chili powder can be used  as a 1:1 replacement in any recipe that calls for chili powder.

Low FODMAP Chili Powder Recipe

Low FODMAP Chili Powder Recipe

Ingredients:

Directions:

  1. Mix all ingredients.
  2. Store in an airtight container.
  3. Enjoy as needed!

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

Low FODMAP Bacon Cheeseburger Recipe

Nothing says summer quite like a hamburger on the grill. While it would be delightful to enjoy that hamburger on a bun with some ketchup or mustard, the low FODMAP diet prohibits those items. Plus, many store bought hamburger patties contain fillers like onion and bread crumbs, and they’re pretty bland when you don’t have the right sauces.

So how do you enjoy summer grilling again? This recipe. All the tastes are put right into the burger, so you don’t have to worry about dressing it up later. You won’t even miss the bun… I promise.

Low FODMAP Bacon Cheeseburger Recipe

Low FODMAP Bacon Cheeseburger Recipe:

Ingredients:

  • 1 lb. Lean Ground Beef
  • 1/2 Cup Shredded Cheese (optional)
  • 1/4 Cup Bacon Pieces (optional)
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Garlic Infused Olive Oil
  • 1/2 teaspoon Salt (if omitting the Bacon, add a little more Salt)
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Preheat grill for high heat.
  2. In a large bowl, mix all ingredients using your hands.
  3. Once mixed, form the mixture into approximately 4-6 hamburger patties.
  4. Grill patties approximately 5 minutes on each side or until cooked as desired.
  5. Prior to removing burgers from the grill, top with a slice of cheese if desired.
  6. Enjoy with a fork and knife!

Notes:

  • Since ground beef naturally contains fat and grease, buy the leanest available. I usually use 96% lean.
  • While you may want to eat a few of these, be very cautious of your fat intake with the ground beef, cheese and bacon. I can usually handle about 2 and I have to call it quits.
  • Any cheese should work, I tend to use muenster (very low lactose amount) and cheddar most often.

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

Low FODMAP Zucchini Bread Recipe

Zucchini bread was always a staple at my home growing up and our freezer was always filled with loaves of zucchini bread. As I mentioned before, my Mother is a fantastic baker, so this was one of the things I missed when I went gluten free. Luckily, she was able to modify her yummy zucchini bread recipe to fit into a gluten free diet, as well as a low FODMAP diet.

This recipe is very easy and very delicious! It’s the perfect low FODMAP breakfast for those on the go. Just add a little lactose free butter melted on top and you have the perfect treat to start your day off right.

Low FODMAP Zucchini Bread Recipe

Low FODMAP Zucchini Bread Recipe:

Ingredients:

  • 3 Cups Grated Zucchini
  • 3 Eggs
  • 2 Cups Sugar
  • 1 Cup Oil
  • 3 Cups Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
  • 3 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 Salt
  • 1 teaspoon Cinnamon
  • 1 teaspoon Baking Powder
  • 1 teaspoon Baking Soda

Directions:

  1. Preheat oven to 350 degrees.
  2. Cream Sugar, Eggs and Oil together until well blended.
  3. Add Zucchini and mix until well blended
  4. Add Gluten Free Flour, Xanthan Gum, Salt, Cinnamon, Baking Powder and Baking Soda and mix until well blended.
  5. Lightly grease bread pans (2 large pans or 7 little pans).
  6. Pour mixture into pans.
  7. Bake at 350 degrees for 1 hour.
  8. After baking, remove bread from oven and let cool.
  9. Remove from pans and serve or put into individual plastic bags and freeze.

Makes 2 Large Loaves or 7 Small Loaves.

Notes:

  • When I eat these, I usually add some additional lactose-free butter melted on top.
  • Bread will keep about 1-2 weeks in refrigerator.

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

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

Store-bought marinades are very convenient, however, they all contain garlic and/or onion, which are a big issue when on the low FODMAP diet. Don’t even bother trying to find one… I have searched high and low and have found nothing. However, it’s very, very easy to make your own. Had I known this years ago, I could have saved a lot of money… not to mention a lot of pain!

Low FODMAP Red Wine Marinade

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

Ingredients:

  • 2 Tablespoons Olive Oil (Garlic Infused Olive Oil adds a great flavor)
  • 2 Tablespoons Red Wine Vinegar
  • 2 Tablespoons Fresh Chives, Diced
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Paprika
  • 1/4 teaspoon Dried Basil
  • 1/4 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)

Directions:

  1. Put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. In a Ziploc bag, add raw meat of your choice and add marinade.
  4. Ensure marinade completely cover raw meat.
  5. Remove excess air and seal tightly
  6. Chill for 4-5 hours.
  7. Cook meat as you wish. On a grill is perfect for summer!
  8. Discard any unused portion.

Makes enough for 2 large chicken breasts or 2 large steaks.

Notes:

  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.

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