Low FODMAP Potato Soup Recipe

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 BrothLow FODMAP Products comes in. I found this little low FODMAP gem through Pinterest. I haven’t yet found this in stores, so I buy it from AmazonLow FODMAP Products. This allows me to make a variety of soups without having to start the broth from scratch.

Low FODMAP Potato Soup Recipe

Low FODMAP Potato Soup Recipe

Ingredients:

  • 6-8 Large Potatoes, Peeled & Cut into 1 Inch Squares
  • 2 32oz Containers of Progresso Tuscany Chicken BrothLow FODMAP Products
  • 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.

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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.

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.

Adding Flavor without the FODMAPs

When I found I had to give up garlic and onion with the low FODMAP diet, I was devastated… simply devastated. I put garlic on everything… cloves, seasoning, powder or in any form where I could add it to my food. My husband would often make jokes like “at least I know you’re not a vampire” or “would you like some chicken with that garlic?” So embarking on the low FODMAP diet was a huge lifestyle change for me (to put it mildly).

So how does a garlic and onion lover get by on the low FODMAP diet? Surprisingly, very easy. It’s a great time to welcome new spices into your life and learn how to use them. But don’t give up on garlic and onion just yet, there’s some great substitutes and replacements that will have both your taste buds and your body smiling.

Low FODMAP Garlic and Onion Replacements

Tips on Adding Flavor without the FODMAPs:

  • Garlic Infused (Extra Virgin) Olive Oil – The fructans in garlic are water-soluble, not oil-soluble, so garlic infused olive oil is a great way to get the garlic into your meal without the pain. There are a few different ways to go about this:
    1. Make it in a slow cooker. Get some garlic cloves, peel them and throw them in a slow cooker with your desired amount of oil. Once you heat for 3-4 hours on low, remove and discard the garlic. It makes your place smell delightful! However, the oil doesn’t last that long (about 1 week) and I didn’t fee safe eating it since bits of garlic were floating around here and there.
    2. Make it every time you plan to use it. Simmer the oil you plan to use and add a peeled garlic clove for about 5 minutes, stirring frequently. Discard the garlic clove when finished. This is much easier since you don’t have excess to use, but you have to have garlic on hand at all times. I don’t like this method because it makes me sad to constantly have garlic in the house. Silly, yes, but out of sight, out of mind.
    3. Buy it. Easiest method in my book! It can be pricey, but I found a great option at Trader Joe’s for $3.99 and another option at my local grocery store for $5.99. Before I found it locally, I purchased it on Amazon. It keeps forever without the hassle or mess. Plus there’s no tempting garlic staring at you from the refrigerator.
  • Gluten Free Asafoetida Powder (Hing) – This bright yellow powder is a great replacement for that onion or garlic taste. This Indian spice is ideal for soups, marinades, dressings, etc. A little goes a long way. I initially read about this magical substitute on every FODMAP blog and ran around town trying to find it. I encountered two problems. First, asafoetida powder is very hard to find. I went to every Indian/Asian store and came up empty handed. Finally, when I did find it, I realized most asafoetida powder is made with wheat flour, which does not work within the guidelines of the low FODMAP diet. I searched online and finally found it made with rice flour at MySpiceSage.com, but they recently changed their ingredients to contain white flour. I haven’t had to buy it more recently, but I have seen it at HerbStop and Spices, Inc.
  • Green Onions/Scallions/Spring Onions (Green Part Only) – Whatever you call them, they’re a great addition to any dish to get the onion flavor. When you’re cutting them (from the green side), as soon as you feel some onion texture inside, stop and throw out the rest of the white part.
  • Chives – My newest love. Chives are a great addition to anything! Fresh or dried, I can’t get enough!
  • Spices – Now is a great time to discover spices you may never have used before. I never knew how to use them, so this was a great learning experience for me. Fresh or dried works, just ensure that there are no hidden ingredients (garlic, onion, wheat, “spices,” natural flavor, etc.) mixed in. Here are my most used spices:
      • Salt
      • Pepper
      • Basil
      • Oregano
      • Parsley
      • Cilantro
      • Rosemary
      • Cumin
      • Paprika
      • Thyme
      • Cayenne Pepper
      • Jalapeno Powder
      • Roasted Red Pepper Flakes
  • Hot Peppers – If you like a little heat, there are a number of great options here. Jalapeno peppers, cayenne peppers, banana peppers, habanero peppers, green chilis, etc. can all add some great flavor to your dishes.
  • Vinegars – There are a variety of types of vinegar on the market, and some will work within the guidelines of the low FODMAP diet, and some won’t. Be careful of additives like apple, fruit and honey. Red Wine Vinegar, White Wine Vinegar and Balsamic Vinegar are staples in my house and are the base of many sauces and dressings I make.
  • Gluten Free Soy Sauce – Perfect for Asian-inspired dishes. Ensure you avoid any soy sauces that include wheat. I prefer Tamari Organic Soy Sauce.

After a list like this, it’s exciting to see all the new options for adding flavor to your low FODMAP dishes. I have never felt so confident in my cooking skills and I definitely don’t miss having “onion eyes.” Have anything else to add? I’d love to hear it!