The Original Low FODMAP Protein Bar

Posted on October 29, 2014 by Heather

Wouldn’t it be great to go to the grocery store and see food labeled as low FODMAP? Can you image the time (and frustration) it would save you? I am flashing back to day 2 of my low FODMAP elimination diet when I was in the grocery store. I had just read the ingredient label of (what felt like) the 1,000th product and realized how many foods I couldn’t eat. Frustrated and tired from spending 3 hours in the grocery store, I crumpled to the ground and started crying right in the aisle. I was inconsolable… my poor husband!

I think to how that grocery store meltdown could have been avoided if there were foods labeled as “low FODMAP.” Gluten free labeled products have (thankfully) exploded onto the shelves in recent years and it would be great to see that trend with low FODMAP products. It would make getting started on the FODMAP diet so much easier for those with digestive issues.

Enter the new Be Nice Low FODMAP Protein Bar….

It’s the first product to be labeled as “low FODMAP,” not to mention it’s all natural, gluten free, soy free, corn free and dairy free. Sounds nice and safe, right? But, does it taste like cardboard? No!

I was lucky enough to get a sample of this new bar, and I’ll be honest, I had pretty low expectations. (I’ve tried enough gluten free products!) Shockingly, I was pretty impressed. First of all, it’s a peanut butter based bar with dairy free chocolate. Yes, chocolate! It’s tasty and filling. I had a small square sample, which was the ideal snack. The full sized bars will be over 200 calories, which could easily be two separate snacks in my world.

What I am most excited about is the beginning of low FODMAP labeling. As part of the this product’s Kickstarter campaign, they want to develop additional products with the low FODMAP label, which would strongly reduce grocery store meltdowns! As a long-time advocate of the low FODMAP diet, this would be a huge accomplishment to help those suffering from digestive issues, like myself.

I’m not affiliated with this promotion in any way, shape or form. They sent me a product to try for free and if I liked it, I would write about it. So, here I am. I am excited to promote this product as a trailblazer in low FODMAP labeling. I know it will lead to more happy people that can manage their IBS symptoms more easily. I would have killed for this product 2 years ago! If you want more information, here’s the Nice Protein Bar Website and if you want to back this project, here’s the Nice Protein Bar Kickstarter Campaign.

Low FODMAP Brownie Recipe

Posted on November 5, 2013 by Heather

The low FODMAP diet requires a lot of planning and preparation for every meal. These low FODMAP brownies are a game changer. Three simple ingredients and a five minute prep time. Thank you, Betty Crocker!

I always have a few boxes of Betty Crocker Gluten Free Brownie Mix on hand for numerous occasions, including taking to parties or hosting guests. Not to mention quenching my sweet-tooth here and there. You can dress them up or dress them down. And adding an extra egg will give them a cake-like texture. This little box is honestly one of the most versatile items in my pantry!

As a bonus, I never tell anyone that they’re gluten free (unless asked) and no one can even tell. I feel like that’s a baseline for great tasting food… people who are lucky enough to eat anything shouldn’t be able to tell that it’s fitting within numerous dietary restrictions.

Low FODMAP Brownie Recipe:

Ingredients:

1 Box of Betty Crocker Gluten Free Brownie Mix
1/4 Cup Shortening (I use Crisco)
2 Extra Large Eggs

Directions:

Preheat oven to to 350 degrees for shiny metal pan or 325 degrees for dark or nonstick pan.
Grease (or use a low FODMAP cooking spray) bottom of pan.
In medium bowl, stir all ingredients until well blended (batter will be thick).
Spread in pan.
Bake as directed (8″x8″ pan, bake 28-31 minutes. 9″x9″ pan, bake 26-30minutes. 11″x7″ pan, bake 23-26 minutes.) or until toothpick inserted 2 inches from side of pan comes out almost clean
Cool brownies, cut and serve.
Store tightly covered.

Notes:

Like normal brownies, you can add anything to make them unique, including crushed nuts, frosting, fruit topping or all-natural, gluten free sprinkles as shown in the picture. Just make sure that your additions fit within the safe low FODMAP foods.

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.

Low FODMAP Oven Roasted Potatoes Recipe

Posted on July 21, 2013 by Heather

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 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:

Preheat oven to 400 degrees.
Cut Potatoes in 1 inch squares.
Put all ingredients into a large plastic bag and shake well.
Once ingredients are blended, pour onto greased cookie sheet.
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 Bacon Cheeseburger Recipe

Posted on July 9, 2013 by Heather

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:

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:

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

Posted on July 3, 2013 by Heather

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.

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:
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!

Low FODMAP Zucchini Bread Recipe

Posted on July 1, 2013 by Heather

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:

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:

Preheat oven to 350 degrees.
Cream Sugar, Eggs and Oil together until well blended.
Add Zucchini and mix until well blended
Add Gluten Free Flour, Xanthan Gum, Salt, Cinnamon, Baking Powder and Baking Soda and mix until well blended.
Lightly grease bread pans (2 large pans or 7 little pans).
Pour mixture into pans.
Bake at 350 degrees for 1 hour.
After baking, remove bread from oven and let cool.
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 Chicken Noodle Soup Recipe

Posted on June 21, 2013 by Heather

The first time I caught a cold while on the low FODMAP diet, I was very unprepared. Chicken noodle soup is a great remedy for a sore throat, runny nose and fever, but almost all canned soups contain wheat, garlic or onion, so I was at a loss. I had some gluten free broth that I had prepared and froze months ago, but I knew how loaded with garlic, onion and celery it was, which would make me feel worse. As soon as I felt better, I perfected my low FODMAP chicken broth and chicken soup recipes, so I would be better prepared the next time I was under the weather.

Low FODMAP Chicken Noodle Soup Recipe

Ingredients:

1 2-3 Cup Serving of Low FODMAP Chicken Broth
2-3 Cups Water (Fill the Container used for the Broth)
1 Cup Cooked, Chopped Chicken Breast
2-4 oz Uncooked Gluten Free Pasta/Noodles (I use Trader Joe’s Organic Brown Rice Pasta Fusilli)
Salt & Pepper to Taste

Directions:

Add Low FODMAP Chicken Broth and Water into a pot.
Bring to a boil, stirring frequently.
Add Uncooked Gluten Free Pasta and Chicken to pot.
Reduce heat and simmer for about 10-12 minutes, stirring occasionally.
Add Salt & Pepper to taste if desired.
Once pasta is cooked to preference, remove from heat.
Serve immediately.
Makes about 4 servings.

Notes:

The 2-4 oz of Gluten Free Pasta can be substituted with white or brown rice.
You can refrigerate any unused portion and reheat in the microwave later.

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

Low FODMAP Chicken Broth Recipe

Posted on June 21, 2013 by Heather

Being gluten free for years, I perfected my homemade chicken soup recipe since most canned soups contain gluten. When I embarked on the low FODMAP diet, I was very worried that I wouldn’t be able to modify this recipe to work…. until I found Progresso Tuscany Chicken Broth, which doesn’t contain garlic or onion. I haven’t yet found this in stores, so I buy it from Amazon. This allows me to make broth without the hassle of a using whole chicken.

I make a large batch of my low FODMAP chicken broth and freeze it for later use in my delicious chicken noodle soup. I found out very early that rice noodles, rice and/or chicken do not freeze and reheat well within the broth, so I add them when I am ready to eat them instead. This new version of my low FODMAP chicken broth doesn’t even make me miss my old version loaded with garlic, onion and celery!

Low FODMAP Chicken Broth Recipe

Ingredients:

3 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
3 teaspoons Kosher Salt
2 teaspoons Pepper
2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
2 teaspoons Dried Parsley
2 teaspoons Dried Rosemary
1 teaspoon Dried Basil
1 teaspoon Dried Oregano

Directions:

Add all ingredients into a large stock pot.
Cover, and bring mixture to a boil, stirring frequently.
Reduce heat, cover and simmer for about 30-35 minutes, stirring occasionally.
Once carrots have softened, remove from heat and allow broth to cool.
Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.
If planning to serve as soup immediately, follow the Low FODMAP Chicken Noodle Soup Recipe.

Notes:

This chicken broth is a bit zesty, so if you like things a bit more mild, limit the spices used.
This chicken broth is very concentrated, so prior to eating, it should be diluted with water as described in the Low FODMAP Chicken Noodle Soup Recipe.

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