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Dinner

Caribbean black bean and sweet potato soup

1 · Nov 11, 2022 · Leave a Comment

Ingredients:

  • 1 pound dry organic black turtle beans
  • 2 tablespoons organic coconut oil (or olive oil)
  • 1 organic onion, chopped (I used sweet yellow)
  • 4 jalapenos, seeded and chopped
  • 2 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1/2 tsp thyme
  • 2 tsp course sea salt
  • 8 cups of vegetable broth or water
  • 4 cups local or organic sweet potatoes peeled and chopped into 1/2 inch cubes
  • 1 tbsp brown sugar
  • 1 bunch organic green onions, thinly cut
  • 1/2 cup fresh cilantro, chopped

Course: soup,lunch,main course,main dish,dinner

Cuisine: Central American,Caribbean

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Dinner, Lunch, main course, main dish, soup dinner, lunch, main course, main dish, soup

Lentil Fritters (Parippu Vada)

2 · Nov 9, 2022 · Leave a Comment

Ingredients:

  • 1 cup chana dal (yellow split peas), soaked for at least 4 hours
  • 2 green chillies, finely chopped
  • 3 shallots finely chopped
  • 1 ½ tsp. minced ginger
  • ½ tsp. asafoetida
  • 1 tsp. salt
  • 10-12 curry leaves, roughly chopped.
  • Oil for deep frying

Course: side dish,lunch,main course,main dish,dinner

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Dinner, Lunch, main course, main dish, side dish dinner, lunch, main course, main dish, side dish

Are Parsnips Low FODMAP?

4 · May 25, 2022 · Leave a Comment

Are parsnips low FODMAP? This is a question that many people are asking, as the popularity of the low FODMAP diet continues to grow. The answer is yes, parsnips are low in FODMAP, and they are a great choice for people who are following this restrictive diet. In this blog post, we will discuss the benefits of eating parsnips, and we will provide some tips for preparing them in a way that is low FODMAP friendly.

Are Parsnips Low FODMAP?

Parsnips are a versatile root vegetable that can be used in a variety of recipes. They are a good source of fiber and vitamins, and they have a mild, sweet flavor. While they are generally considered to be healthy food, some people may wonder if parsnips are low in FODMAP.

FODMAP is an acronym that denotes the following components: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are low-absorption carbohydrates that have a short-chain. When they are not absorbed properly, they can cause symptoms like bloating, gas, and abdominal pain. For people with IBS or other digestive disorders, following a low-FODMAP diet can help to reduce these symptoms.

So, are parsnips low FODMAP? The answer is yes! Parsnips are a low-FODMAP food that can be enjoyed by everyone, even those on a restricted diet. So go ahead and add them to your next meal!

The Benefits of Eating Parsnips

Parsnips are root vegetables that are similar in appearance to carrots. They are often used in soups and stews, but can also be roasted or mashed. Parsnips are a good source of vitamins and minerals, including potassium and vitamin C. They are also a good source of dietary fiber.

There are several health benefits associated with eating parsnips. For one, they are low in calories and fat, making them a healthy choice for those watching their weight. Additionally, parsnips are a good source of soluble fiber, which can help to lower cholesterol levels and improve blood sugar control. Soluble fiber has also been shown to promote gut health by promoting regularity and preventing constipation. Finally, parsnips are a good source of antioxidants, which can help to protect the body against cellular damage and the development of chronic diseases. While parsnips are generally considered safe to eat, some people may experience gas or bloating after consuming them. This is due to their high content of soluble fiber. However, these side effects can be avoided by slowly increasing your intake of parsnips over time.

Tips for Preparing Parsnips in a Low FODMAP Friendly Way

are parsnips low fodmap

There are a few things you need to know in order to prepare them in a way that is both delicious and easy on your digestive system.

First of all, it is important to choose parsnips that are fresh and firm. Avoid parsnips that are soft or have started to sprout. Once you have selected your parsnips, give them a good wash under cold water. Peel them using a vegetable peeler, then cut them into the desired shape. If you are planning on eating the parsnips raw, you can stop here. However, if you are going to cook them, it is important to parboil them first. Parboiling helps to reduce the amount of FODMAPs in the parsnips and makes them easier to digest.

To parboil parsnips, simply place them in a pot of boiling water and let them cook for 3-4 minutes. Once they are done, drain them and rinse them with cold water. You can then proceed with your recipe.

Whether you are roasting, boiling, or mashing them, parsnips are a delicious and healthy addition to any meal. So go ahead and enjoy them without worry! Just be sure to prepare them in a way that is gentle on your digestive system.

How to Incorporate Parsnips into Your Low FODMAP Diet

Parsnips are a root vegetable that can be a great addition to a low FODMAP diet. They are a good source of dietary fiber and are also a low glycemic food, which means they are unlikely to cause spikes in blood sugar levels. Parsnips are also a good source of vitamins and minerals, including vitamin C, potassium, and magnesium. When buying parsnips, look for ones that are firm and free of blemishes. Avoid parsnips that are soft or have been cut into pieces, as these may have already started to spoil. When cooking parsnips, it is best to boil or steam them. Roasting or frying parsnips can make them more likely to trigger symptoms in people with IBS. If you are following a low FODMAP diet, you should avoid eating more than half a cup of cooked parsnips per day. Parsnips are a delicious and nutritious vegetable that can be enjoyed as part of a healthy diet. With a little bit of planning, you can easily incorporate them into your meals and snacks.

Parsnip Recipes that are Low FODMAP Friendly

are parsnips low fodmap

Parsnips are an excellent source of vitamins and minerals, and they’re also low FODMAP friendly. That makes them the perfect ingredient for inclusion in low FODMAP recipes. So what are some delicious parsnip recipes that are low FODMAP friendly?

One great option is roasted parsnips. Simply toss parsnips with a little olive oil and your favorite herbs, then roast in a hot oven until tender. Serve as a side dish or enjoy as a healthy snack.

Another tasty option is mashed parsnips. This comforting dish can be made easily by boiling or steaming parsnips until tender, then mashing with some butter, milk, and salt to taste. You can also add in other low FODMAP ingredients like garlic-infused oil or chives for extra flavor. Serve as a side dish or enjoy as a hearty lunch on its own.

There are endless possibilities when it comes to recipes that feature parsnips as a star ingredient. So get creative and enjoy all the deliciousness that parsnips have to offer!

What are the Nutritional Benefits of Parsnips?

Parsnips are a nutritious root vegetable that can offer a range of health benefits. They are a good source of fiber, vitamins, and minerals, and they are also low in calories and fat. Parsnips are an excellent source of Vitamin C, providing 37% of the recommended daily intake in just one cup. They are also a good source of folate, potassium, and manganese. In addition to their nutrient content, parsnips also contain phytochemicals that can offer additional health benefits. One cup of parsnips provides 3 grams of fiber, which is beneficial for digestion and can also help to lower cholesterol levels. The soluble fiber in parsnips can also help to regulate blood sugar levels and keep you feeling full longer. Parsnips are also a low FODMAP food, making them an ideal choice for people with digestive issues. When cooked properly, parsnips are sweet and flavorful, making them a delicious addition to any meal.

Read More;

Is Bok Choy Low FODMAP?

Are Mushrooms Low FODMAP?

Is Soy Sauce Low FODMAP?

Are Pine Nuts Low FODMAP?

Is Chicken Low FODMAP?

Dinner

Is Jasmine Rice Low FODMAP?

2 · May 25, 2022 · Leave a Comment

If you’re on a low-FODMAP diet, you may be wondering if jasmine rice is a safe food to eat. Let’s take a closer look at the ingredients and find out!

Is Jasmine Rice Low FODMAP?

The answer is a bit complicated. Jasmine rice is made from white rice, which is low in FODMAPs. However, the manufacturing process of jasmine rice can add additional ingredients that may be high in FODMAPs.

For example, some brands of jasmine rice may be coated with a starch that is high in FODMAPs. This is done to improve the texture and shelf life of the rice.

What is Jasmine Rice?

Jasmine rice is a type of white rice that is popular in Asian cuisine. It is often used in Thai and Vietnamese dishes. Jasmine rice has a slightly sweet flavor and a delicate, floral aroma similar to soup.

is jasmine rice low fodmap

How To Prepare Jasmine Rice With FODMAP?

If you’re on a low-FODMAP diet, it’s important to choose a brand of jasmine rice that is labeled “gluten-free” and “FODMAP friendly.” Be sure to check the ingredients list to make sure there are no high-FODMAP additives.

When cooking jasmine rice, be sure to rinse it thoroughly before cooking. This will help remove any potential FODMAPs that may be on the surface of the rice.

Ingredients

  • White rice
  • Starch
  • Gluten-free
  • FODMAP friendly

Instructions

  1. Rinse the jasmine rice thoroughly before cooking.
  2. Add the rice to a pot of boiling water in a ratio of one part rice to two parts water.
  3. Bring the water to a boil, then reduce the heat and simmer for 18 minutes.
  4. Remove the pot from the heat and let it sit for five minutes before fluffing the rice with a fork. Serve immediately.

Assuming you can find a FODMAP-friendly brand of jasmine rice, this grain is a great addition to your low-FODMAP diet! It’s versatile, delicious, and easy to prepare. You can eat it for dinner. Give it a try the next time you’re looking for a quick and easy side dish!

9 Benefits Of Jasmine Rice Low FODMAP

There are nine benefits of Jasmine rice with low FODMAP.

Some of the benefits include:

1. Good Source Of Energy

Jasmine rice is a good source of energy. It is rich in carbohydrates which is necessary for the body to produce ATP (adenosine triphosphate).

ATP is responsible for providing the energy needed by the cells to perform their functions.

2. Good Source Of Thiamin, Niacin, And Vitamin B

These vitamins are important for the nervous system’s function.

  • They also help in the production of red blood cells and energy metabolism.
  • Thiamin is also known as vitamin B-. It is water-soluble and is not stored in the body.
  • Niacin is also known as vitamin B-. It is water-soluble and is not stored in the body.
  • Vitamin B- is a water-soluble vitamin and is not stored in the body.

3. Low In Fat And Cholesterol

Jasmine rice is low in fat and cholesterol. This makes it a good choice for those who are trying to lose weight or maintain a healthy weight.

It is also a good option for people with heart conditions because it helps to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

4. Gluten Free

Jasmine rice is gluten-free. This makes it a good choice for people with celiac disease or gluten intolerance. It is also a good option for people who are trying to avoid gluten for other reasons.

5. Easy To Digest

Jasmine rice is easy to digest. This is due to the fact that it is a simple carbohydrate.

Simple carbohydrates are broken down by the body more easily than complex carbohydrates.

6. Not Addictive

Jasmine rice is not addictive. This is because it does not contain gluten.

Gluten is a protein that is found in wheat, rye, and barley. It is responsible for the elastic texture of dough. It is also responsible for the “chewy” texture of some foods.

7. Good For People With Celiac Disease

Celiac disease is an autoimmune disorder that is caused by the ingestion of gluten.

Symptoms of celiac disease include abdominal pain, bloating, diarrhea, and weight loss. People with celiac disease must avoid gluten in order to prevent these symptoms.

8. Aids In Weight Loss

This helps in aiding weight loss by reducing the number of calories you eat. It also helps in the reduction of the fat cells in the body. It also helps to regulate blood sugar

9. Reduces The Risk Of Heart Disease

Jasmine rice also helps in reducing the risk of heart disease. This is because it is low in cholesterol and fat. It also helps to reduce the LDL (bad) cholesterol levels in the body and increase the HDL (good) cholesterol levels.

What Is The Nutrition Information For Jasmine Rice With Low FODMAP?

The nutrition information for jasmine rice with low FODMAP is as follows:

  • Serving size: ½ cup (120 ml)
  • Servings per recipe: 12
  • Calories: 160
  • Fat: 0.36 g
  • Saturated fat: 0.05 g
  • Polyunsaturated fat: 0.02 g
  • Monounsaturated fat: 0.02 g
  • Cholesterol: 0 mg
  • Sodium: 11 mg
  • Potassium: 47 mg
  • Carbohydrate: 35.34 g
  • Dietary fiber: 0.40 g
  • Sugars: 0.03 g
  • Protein: 33.33 g
  • Vitamin A: 0 IU
  • B12 Vitamin
  • Vitamin C: 0 mg
  • Calcium: 11 mg
  • Iron: 0.27 mg
is jasmine rice low fodmap

Where Is Jasmine Rice With Low FODMAP Found?

Jasmine rice is found in most Asian markets. It is also available in some health food stores and online and is often labeled as “glutinous” or “sticky” rice.

How Do I Know If Jasmine Rice Is Fresh?

The best way to tell if jasmine rice is fresh is to smell it. Rice that is more than a few months old will have a musty or sour smell. You can also look for signs of mold or insects. If the rice is infested, it should be discarded.

When Is Jasmine Rice With Low FODMAP Harvested?

Jasmine rice is typically harvested in the fall. However, it is available year-round in most stores.

How Do I Store Jasmine Rice?

Jasmine rice should be stored in a cool, dry place. It can be stored in the pantry, cupboard, or fridge and is best stored in an airtight container just like figs.

Conclusion

The conclusion of this blog is that Jasmine rice is a healthy, nutritious, and delicious option for those on a Low FODMAP diet. It is easy to digest, gluten-free, and aids in weight loss. It is also a good choice for people with celiac disease or gluten intolerance and is found in most Asian markets. Jasmine rice is best stored in a cool, dry place and is typically harvested in the fall.

Dinner

Is Ham Low FODMAP?

9 · May 23, 2022 · Leave a Comment

The answer to this question depends on the type of Ham you are eating. It is important to remember that not all hams are created equal. Some hams may contain higher levels of FODMAPs than others. Be sure to read the label carefully before purchasing any ham products.

In this blog post, we will discuss the different types of hams and how they rank on the FODMAP scale. We will also provide some delicious low FODMAP recipes that you can try at your dinner or lunch table.

Is Ham Low FODMAP?

Ham comes in many different varieties, each with its own unique flavor profile. The most common type of ham is cured FODMAP which is generally low FODMAP. Some of the other types might not be a low FODMAP. The only way to find whether they are low FODMAP food or not is by reading the packaging label.

Benefits Of Ham

There are many benefits of ham that make it a great addition to any diet during breakfast as well. Here are eight reasons why you should consider adding ham to your next meal.

is ham low fodmap

It is a good source of:

1. Protein

Ham is a good source of protein, which is essential for building and repairing tissues in the body. It is also necessary for the production of enzymes and hormones.

Protein is an important macronutrient that helps to:

  • Build muscle
  • Repair tissue
  • Produce enzymes & hormones

2. Calories And Fat

Fat is an important macronutrient that helps to:

  • Keep you satiated
  • Absorb vitamins
  • Produce hormones
  • Insulate your body

3. B Vitamins

Several B vitamins, including:

  • Vitamin B12 – is needed for the production of red blood cells and DNA
  • B11 Vitamins – needed for energy metabolism
  • Vitamin B52 – is needed for the nervous system function

4. Iron

Iron is an essential mineral that is needed for the production of hemoglobin, which transports oxygen in the blood. It is also necessary for proper immune function and cognitive development, which is important for:

  • Oxygen transport
  • Immune function
  • Cognitive development

5. Zinc

Zinc is an important mineral that is needed for:

  • DNA synthesis
  • Wound healing
  • Immune function

6. Phosphorus

Phosphorus is an important mineral that is needed for:

  • Kidney function
  • Bone health
  • Muscle contraction
  • Nerve function
  • Cellular repair

7. Potassium

Ham gives you potassium, which is an important electrolyte that is needed for:

  • Muscle contraction
  • Nerve function
  • Blood pressure regulation
  • fluid balance

8. Selenium

Selenium is an important mineral that is needed for:

  • Thyroid function
  • Immune function
  • Antioxidant activity

Side Effect Of Ham Low FODMAP

If you have been diagnosed with IBS or another digestive disorder, it is important to speak with your doctor or dietitian before making any major changes to your diet. This is because some foods that are low in FODMAPs like almonds may trigger symptoms in some people. If you experience any adverse effects after eating ham, be sure to discontinue use and speak with your healthcare professional.

As always, we recommend working with a registered dietitian or certified nutritionist to help you create a meal plan that is tailored to your specific needs. They can also offer guidance on how to navigate the world of FODMAPs and find foods that work for you.

While ham is a low FODMAP food, it is important to remember that not all hams are created equal. Some hams may contain higher levels of FODMAPs than others.

is ham low fodmap

How To Prepare Ham Low FODMAP?

There are many delicious ways to enjoy ham while following a low FODMAP diet. Here are some of our favorite recipes:

  1. Ham and Swiss Sliders
  2. Ham and Egg Breakfast Casserole
  3. Slow Cooker Honey Glazed Ham
  4. Crockpot Cheesy Scalloped Potatoes with Ham

Ingredients

  • 12 slider buns
  • 12 slices of ham
  • Also, 12 slices of Swiss cheese

Instructions

Preheat the oven to 375 degrees. Assemble sliders with one slice of ham and one slice of cheese on each bun. Place on a baking sheet and bake for 12-15 minutes, or until the cheese is melted and bubbly. Serve immediately.

This is a delicious and easy recipe for Ham and Swiss Sliders. Perfect for a quick lunch or snack, these sliders are low FODMAP and can be enjoyed by everyone!

If you are looking for an easy and delicious breakfast casserole, look no further than this Ham and Egg Breakfast Casserole! This recipe is packed with protein and is perfect for a quick and easy breakfast or brunch.

What Is The Nutrition Information For Ham Low FODMAP?

The nutrition information for ham is as follows:

  • Calories: 140
  • Fat: 11 grams
  • Saturated fat: four grams
  • Cholesterol: 36 milligrams
  • Sodium: 630 milligrams
  • Carbohydrates: one gram
  • Protein: 12 grams

As you can see, ham is a good source of protein and is low in carbohydrates. It is also a good source of several vitamins and minerals, including B vitamins, iron, zinc, phosphorus, and potassium. However, it is high in sodium and fat. If you are following a low FODMAP diet, be sure to check with your doctor or dietitian to see if the ham is right for you.

Where Is Ham Low FODMAP Found?

You can find ham at most grocery stores in the deli or meat section. When selecting a ham, be sure to choose one that is free of added preservatives and other ingredients that may trigger symptoms.

If you are unsure of where to start, we recommend checking out the FODMAP Friendly app or website. They have a comprehensive list of low and high FODMAP foods, as well as a list of certified FODMAP Friendly products.

Where Do I Know If Ham Is Fresh?

The best way to ensure that your ham is fresh is to purchase it from a reputable source. If you are buying ham from the deli, be sure to ask when it was sliced. Ham that has been sitting out for an extended period of time is more likely to contain higher levels of FODMAPs.

You can also check the expiration date on the package. If the ham is close to its expiration date, it is best to consume it within a few days.

When stored properly, ham can last for up to two weeks in the fridge or up to six months in the freezer.

Final Thoughts

Ham is a low FODMAP food that is high in protein and nutrients. However, it is also high in sodium and fat. If you are following a low FODMAP diet, be sure to check with your doctor or dietitian to see if the ham is right for you.

There are many delicious ways to enjoy ham while following a low FODMAP diet. Some of our favorite recipes include Ham and Swiss Sliders, Ham and Egg Breakfast Casserole, Slow Cooker Honey Glazed Ham, and Crockpot Cheesy Scalloped Potatoes with Ham.

Dinner

Is Kimchi Low FODMAP?

2 · May 23, 2022 · Leave a Comment

If you’re following a low FODMAP diet, you may be wondering if kimchi is a safe food to eat. Kimchi is a traditional Korean dish that is made from fermented cabbage and other vegetables. It is usually spicy and sour in flavor. Kimchi is a good source of fiber, vitamin C, and potassium that can be eaten at dinner. It also contains probiotics, which are beneficial for gut health. So is kimchi low FODMAP? Let’s take a closer look.

Is Kimchi Low FODMAP?

The short answer is yes, kimchi is low FODMAP. However, it is important to note that not all brands of kimchi are created equal. Some brands may add high FODMAP ingredients such as garlic or onion to their kimchi, so it is important to read the label before purchasing. If you’re looking for a low FODMAP kimchi, be sure to choose one that is made with cabbage, radish, ginger, and chili pepper. These are all low FODMAP ingredients.

Kimchi is a low FODMAP food that you can enjoy without having to worry about triggering your symptoms. Be sure to choose a brand that is made with low FODMAP ingredients, and enjoy kimchi as part of a healthy, balanced diet.

is kimchi low fodmap

What Is Kimchi?

Kimchi is a traditional Korean dish that is made from fermented cabbage and other vegetables. It is usually spicy and sour in flavor. Kimchi is a good source of fiber, vitamin C, and potassium. It also contains probiotics, which are beneficial for gut health. Also, they are low in FODMAP. Some brands may add high FODMAP ingredients such as garlic or onion to their kimchi.

Benefits Of Eating Kimchi

Kimchi is not only low in FODMAP but it is a good source of fiber, vitamin C, and potassium. It also contains probiotics, which are beneficial for gut health. Here are ten benefits of kimchi:

1. It Is A Low FODMAP Food

As we mentioned, kimchi is a low FODMAP food, which means it is unlikely to trigger symptoms in people with IBS or other digestive disorders and is a safe food to eat for most people similar to potato chips.

2. It Is A Good Source Of Fiber

Kimchi is a good source of fiber, which is important for digestive health. Fiber helps to keep things moving along in the digestive system and can help to prevent constipation.

3. It Contains Vitamin C

Kimchi is a great source of vitamin C, which is a needed nutrient for overall health. Vitamin C is involved in many processes in the body, including immunity, wound healing, and iron absorption.

4. It Is A Good Source Of Potassium

Kimchi is a good source of potassium, which is an essential mineral for health. Potassium is involved in many processes in the body, including muscle function, heart function, fluid balance, and getting rid of toxins.

5. It Contains Probiotics

Kimchi is a fermented food, which means it contains probiotics. Probiotics are beneficial bacteria that live in the gut and have many health benefits, including improved digestion and immunity.

6. It Is Spicy And Sour In Flavor

Kimchi is usually spicy and sour in flavor, which many people enjoy. The spiciness comes from the chili pepper that is used to make kimchi.

7. It Is Beneficial For Gut Health

It helps in gut health because of the probiotics present in it and also due to its low FODMAP content. Also, they are rich in fiber.

Side Effect Of Kimchi

Some side effects may occur due to overconsumption of kimchi with low FODMAP such as:

1. Diarrhea

Kimchi is a low FODMAP food, but consuming too much of it can cause diarrhea. This is because kimchi is a fermented food and contains probiotics, which can sometimes cause digestive upset.

2. Abdominal Pain

Eating too much kimchi can also cause abdominal pain. This is likely due to the spicy chili peppers that are used to make kimchi. If you experience abdominal pain after eating kimchi, it is best to stop consuming it and speak with a doctor.

3. Bloating

Bloating is another side effect that can occur from eating too much kimchi. This is likely due to the process and the probiotics in kimchi. If you experience bloating after eating kimchi, it is best to stop consuming it and speak with a doctor.

4. Gas

Gas is another side effect that can occur from eating kimchi. This is likely due to the fermentation getting ready and the probiotics in kimchi. Also, if you are not used to eating spicy food, kimchi can cause gas.

How To Prepare Kimchi?

The Kimchi is prepared by fermenting the cabbage with salt, water, and other seasonings. The fermentation process can take anywhere from a few days to a few weeks. Once the kimchi is fermented, it is then ready to be eaten.

There are many ways to prepare kimchi, but here is a basic recipe:

is kimchi low fodmap

Ingredients:

  1. One head of cabbage
  2. One carrot
  3. One daikon radish
  4. One green onion
  5. Two tablespoons of ginger
  6. Three cloves of garlic
  7. One tablespoon of chili pepper flakes
  8. One cup of water
  9. One tablespoon of sugar
  10. One tablespoon of salt
  11. One cup of kimchi juice or Korean chili pepper powder

Instructions:

Thoroughly wash all the vegetables. Chop the cabbage, carrot, and daikon radish into bite-sized pieces. Thinly slice the green onion. Peel and chop the ginger and garlic.

In a large bowl, mix the cabbage, carrot, daikon radish, green onion, ginger, garlic, chili pepper flakes, water, sugar, and salt.

Pack the mixture into a clean glass jar. Leave about two inches of headspace at the top of the jar. Pour the kimchi juice or Korean chili pepper powder over the top of the kimchi.

Cover the jar with a lid and let it ferment at room temperature for about three days. After three days, transfer the kimchi to the refrigerator and allow it to ferment for an additional two weeks.

Conclusion

Kimchi is a low FODMAP food that is beneficial for gut health. It is prepared by fermenting the cabbage with salt, water, and other seasonings. The fermentation process can take anywhere from a few days to a few weeks. Once the kimchi is fermented, it is then ready to be eaten. There are many ways to prepare kimchi, but here is a basic recipe.

Dinner

Are Bean Sprouts Low FODMAP?

5 · May 23, 2022 · Leave a Comment

If you are following a low FODMAP diet, you may be wondering if bean sprouts are a good choice for you. The answer is yes – bean sprouts are low FODMAP! They are a great source of protein and fiber, and they are very easy to prepare. In this blog post, we will discuss the benefits of eating bean sprouts and provide some tips on how to prepare them. We hope you enjoy them!

The many benefits of bean sprouts

Sprouts are very low in calories, a good source of protein, and an excellent source of vitamins and minerals. They are also a good source of fiber. Bean sprouts are an excellent source of folic acid, vitamin C, and vitamin K. Folic acid is important for pregnant women because it helps to prevent certain birth defects. Vitamin C is important for the immune system and for collagen production. Vitamin K is important for blood clotting.

Sprouts are also a good source of molybdenum, copper, manganese, iron, phosphorus, magnesium, zinc, and potassium. Molybdenum is important for metabolism. Copper is important for the nervous system and for collagen production. Manganese is important for bone health and for metabolism. Iron is important for oxygen transport and for the immune system. Phosphorus is important for bones and teeth. Magnesium is important for muscle function and for the nervous system. Zinc is important for the immune system, wound healing, and fertility. Potassium is important for fluid balance and for blood pressure control.

Bean sprouts are low in carbohydrates but high in fiber. One cup of bean sprouts contains only 2 grams of carbohydrates but 4 grams of fiber.

How bean sprouts are low in FODMAPs

If you are following a low FODMAP diet, you may be wondering if bean sprouts are on the list of approved foods. The answer is yes! Bean sprouts are low in FODMAPs and are a great source of prebiotic fiber. Prebiotic fiber feeds the good bacteria in your gut and is essential for maintaining a healthy digestive system. In addition, bean sprouts are a good source of vitamins and minerals, including Vitamin C, folate, and iron. They are also a low-calorie food, making them a great choice for weight loss or maintenance. So go ahead and add bean sprouts to your next salad or stir-fry – your gut will thank you!

How to prepare bean sprouts for a delicious and nutritious meal

If you’re looking for a delicious and nutritious way to add some extra protein to your diet, you can’t go wrong with bean sprouts. These little sprouts are packed with nutrients and are low in calories, making them a great addition to any meal. But how do you prepare them so they taste their best?

are bean sprouts low fodmap

To start, it’s important to choose the right type of bean sprout. While there are many different varieties available, mung bean sprouts are the most commonly used in cooking. They have a slightly nutty flavor that pairs well with many different dishes. Once you’ve selected your bean sprouts, give them a good rinse under cool water.

Next, you’ll need to cook them. Bean sprouts are typically sauteed or stir-fried, but you can also steam or boil them if you prefer. If you’re going to saute or stir-fry them, be sure to add a little oil to the pan so they don’t stick. And finally, season them to taste with salt, pepper, or your favorite spices.

With just a few simple steps, you can take advantage of all the nutrients bean sprouts have to offer and enjoy a delicious and healthy meal.

The versatility of bean sprouts

Bean sprouts are a versatile ingredient that can be used in a variety of dishes. They are a good source of protein and are low in calories, making them an ideal addition to any meal. Bean sprouts can be cooked in many different ways, including stir-frying, steaming, and boiling. They are also a common ingredient in salads and soups. In addition to being a healthy and delicious food, bean sprouts are also low in FODMAPs, making them an excellent choice for those on a FODMAP-restricted diet. Whether you are looking for a healthy option for your next meal or are trying to find an ingredient that is low in FODMAPs, bean sprouts are a great choice.

A nutritious and easy-to-make bean sprout salad

Looking for a simple and nutritious salad recipe? This bean sprout salad is perfect for a quick and healthy meal. Bean sprouts are a low FODMAP food, making them an excellent choice for those with digestive issues. They’re also packed with nutrients like protein, fiber, vitamins, and minerals. To make the salad, simply combine cooked bean sprouts with your favorite greens and dressing. You can also add in other vegetables or toppings, such as shredded carrots or diced avocado. This salad is perfect for a light lunch or side dish. And best of all, it’s easy to make and delicious!

A simple guide to growing your own bean sprouts at home

Sprouts are a delicious and nutritious addition to any meal, and they’re incredibly easy to grow at home. All you need is a container, some beans, and a little bit of water. Here’s a step-by-step guide to growing your own bean sprouts:

  • Start with a clean container. Glass jars work well, but any type of container will do as long as it has holes in the bottom for drainage.
  • Soak your beans overnight in water. This will help them to germinate more quickly.
  • Drain the beans and place them in your container. Fill the container with water so that the beans are covered.
  • Place the container in a warm, sunny spot and allow the beans to sprout. Keep the container filled with water so that the beans don’t dry out.
  • Once the beans have sprouted, drain them and rinse them with fresh water. Enjoy your delicious bean sprouts!

Tips for storing bean sprouts so they stay fresh and crisp

Bean sprouts are a crunchy, versatile addition to many dishes, but they can be tough to store without losing their crispness. Fortunately, there are a few simple tips you can follow to keep your bean sprouts fresh and crunchy. First, make sure to rinse the sprouts thoroughly before storing them. This will remove any dirt or debris that could cause them to spoil. Second, drain the sprouts well after rinsing. Excess moisture can cause the sprouts to become mushy. Third, store the sprouts in a clean, dry container. A plastic bag or Tupperware works well. Fourth, place the container of sprouts in the refrigerator. Bean sprouts will stay fresh for up to one week when stored in this way. By following these simple tips, you can enjoy fresh, crunchy bean sprouts all week long!

How to cook bean sprouts so they are perfectly tender every time!

are bean sprouts low fodmap

Bean sprouts are a delicious and healthy addition to any meal, but they can be tricky to cook. If you don’t know how to cook them properly, they can end up being either overcooked and mushy or undercooked and crunchy. Here is a foolproof method for cooking bean sprouts so they come out perfectly tender every time. First, rinse the sprouts in cold water and then trim off the ends. Next, bring a pot of water to a boil and add the sprouts. Boil for two to three minutes, or until they are tender. Finally, drain the sprouts and enjoy! This simple technique will ensure that your bean sprouts are cooked to perfection every time.

Read More;

  • Are Brussel Sprouts Low FODMAP?
  • Are Cucumbers Low FODMAP?
  • Is Rice Low FODMAP?
  • Are Chickpeas Low FODMAP?
  • Is Corn Syrup Low FODMAP?

Dinner

Banana Chocolate Pudding

15 · Mar 17, 2021 · Leave a Comment

Ingredients:

  • 1 ripe avocado
  • 4-5 ripe bananas
  • 1/3 cup cocoa powder
  • 1/2 cup peanut butter

Course: lunch,main course,main dish,dinner

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Dinner, Lunch, main course, main dish dinner, lunch, main course, main dish

Vegan Peanut Butter Chocolate Cheesecake

10 · Mar 16, 2021 · Leave a Comment

Ingredients:

  • 1 teaspoon agar flakes
  • 1/4 teaspoon agave
  • 1/4 cup agave nectar
  • 1.5 cups raw almonds
  • 1/2 teaspoon cinnamon
  • 3 tablespoons pure cocoa powder
  • 3 teaspoons pure cocoa powder
  • 4 tablespoons pure cocoa powder
  • 1/4 coconut oil (melted)
  • 1/2 cup creamy unsweetened peanut butter
  • 1/2 cups dates (same kind pre-chopped coated in oat flour)
  • 1.5 cup pitted dates ( I used chopped dates that were coated in oat flour from my local Sprouts store)
  • 1 block extra firm tofu (Please use organic tofu!)
  • 1/4 cup maple syrup
  • 1/2 cup peanut butter
  • 1/2 cup soy milk
  • 3/4 cups soy milk
  • 1 teaspoon vanilla extract
  • 1 cup water

Course: lunch,main course,main dish,dinner

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Dinner, Lunch, main course, main dish dinner, lunch, main course, main dish

Low FODMAP Vegan Pesto

37 · Jul 25, 2019 · Leave a Comment

Simple Low FODMAP Vegan Pesto, made with fresh chives, basil and pie nuts!

Low FODMAP Vegan Pesto
Vegan pesto, free of garlic and onion made with a few simple ingredients. It can be prepared within just 15 minutes. Season your pesto sauce with Low FODMAP Certified Spice Mix (Tuscan Herb) instead of just salt & pepper to make it tastier. You can spice up your pasta with this quick & easy pesto recipe. Top your spaghetti with this delicious pesto!

Low FODMAP Vegan Pesto

This is a perfect pesto recipe for those on a strict IBS-friendly diet! It can be prepared in just 10 minutes. This super easy recipe is a great healthy option for preparing your pasta.
Print Recipe
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course dinner, lunch, Snack
Cuisine Italian
Servings 8 people
Calories 275 kcal

Ingredients
  

  • 1 cup chives, chopped
  • 1/2 cup pine nuts
  • 1/4 cup grated Parmesan or nutritional yeast
  • 1 lemon, juice
  • 3/4 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt
  • 1/2 cup extra virgin olive oil

Instructions
 

  • Add all the ingredients into a blender. Process until the desired consistency is attained.
  • Season with Low FODMAP Certified Spice Mix (Tuscan Herb) and salt.
  • Serve with cooked pasta or spaghetti and enjoy!

Nutrition

Calories: 275kcalCarbohydrates: 2.5gProtein: 6.5gFat: 30g
Keyword fodmap vegan recipe
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Dinner, Lunch, Vegan

Low FODMAP Orange Chicken | No Onion No Garlic Recipe

29 · Jul 25, 2019 · 2 Comments

This quick & super tasty, Low FODMAP Orange Chicken is a perfect option to satisfy your hunger & spicy cravings!

This deliciously healthy and crispy, Low FODMAP Orange chicken is coated with orange sauce prepared with low FODMAP ingredients! It tastes great when served with rice and some sauteed veggies. Prepare this recipe with fresh oranges instead of stored ones to give an incredible taste to your chicken.
Low FODMAP Orange Chicken

Low FODMAP Orange Chicken

This quick & tasty orange chicken is crispy from outside and tender an juicy from inside. It is tossed with sweet & tangy orange sauce which adds to its deliciousness!
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course dinner, lunch
Cuisine Chinese
Servings 6 people
Calories 380 kcal

Ingredients
  

For low FODMAP fried chicken

  • 2 lbs Chicken, Cut into bite-sized pieces
  • Oil, for frying
  • 2 large eggs
  • 1 tsp Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 1 cup cornstarch

For low FODMAP orange sauce

  • 1/4 cup Tamari Gluten Free Soy Sauce
  • 1/4 cup Orange Juice
  • 1/4 cup Water
  • 1 tbsp. Orange Zest
  • 1 tbsp. garlic oil
  • 2 tbsps. corn starch
  • 4 tbsps. brown sugar
  • Sauteed broccoli and rice, for serving
  • 3 tbsps. Corn syrup
  • 1/4 tsp. Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1 tsp. sesame oil
  • 1/2 tsp ginger root, minced
  • 1/3 cup rice vinegar

Instructions
 

For low FODMAP Fried chicken

  • Add eggs, salt and pepper in a medium bowl and beat well, until combined.
  • Add a cup of cornstarch in another medium bowl.
  • Heat olive oil in a skillet or wok.
  • Coat the chicken pieces with the egg mixture followed by the cornstarch mixture and fry in the skillet, until golden & crispy, for about 3-4 minutes.
  • Once done, transfer the fried chicken pieces on to a plate lined with a paper towel. Fry the remaining chicken.
  • Discard the oil and clean the skillet.

For low FODMAP orange sauce

  • Heat 1 tbsp. garlic oil in a skillet placed over high heat. Saute ginger for about 10 seconds, until fragrant. 
  • Add Low FODMAP Spice Mix (Chili Seasoning Mix) and fry for a few seconds.
  • Now add soy sauce and mix well. Now, add vinegar with constant stirring.
  • Mix 2 tbsp cornstarch in a cup of water and mix well until combine.
  • Pour this cornstarch water or slurry into the pan and stir well.
  • Heat over medium low heat until thickened.
  • Now add corn syrup, brown sugar, orange zest and orange juice. Let it thicken until the desired consistency is attained. Mix in sesame oil.

Assemble the chicken and the orange sauce

  • Pour the orange sauce over the fried chicken pieces. Stir until well-coated.
  • Serve with broccoli and rice. Enjoy!

Nutrition

Calories: 380kcalCarbohydrates: 43gProtein: 17gFat: 20g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Dinner, Lunch

Low FODMAP Beef Skewers | No Onion No Garlic Recipe

7 · Jul 25, 2019 · Leave a Comment

These deliciously healthy, Low FODMAP Beef Skewers are a perfect choice to serve to your guests at the dinner table!

Try these tender & juicy, Low FODMAP Beef skewers at home. You won’t regret making these! Marinate your beef chunks with our specialized Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), that will give a unique taste and flavor to them. Don’t forget to put low FODMAP veggies in between the chunks to make them look more attractive!
Low FODMAP Beef Skewers

Low FODMAP Beef Skewers

These hot & spicy, beef skewers when served with a deliciously cold dipping taste great! This is a great way of feeding your kids with the protein.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course dinner
Cuisine American
Servings 6 people
Calories 125 kcal

Ingredients
  

  • 1/4 cup olive oil
  • 2 lbs. sirloin steak, cut into chunks
  • 1 green bell pepper, cubed
  • 2 tomatoes, sliced
  • 2 lemons, sliced
  • 1.5 tsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)

Instructions
 

  • Toss the sirloin steak  and vegetables in olive oil until well-coated.
  • Add Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) and toss well until coated.
  • Thread the beef chunks onto the skewers followed by a vegetable piece.
  • Place the skewers onto the grill and let them grill over medium heat with occasional turning for 12-15 minutes, or until cooked from each side.
  • Serve these hot with a dipping sauce and enjoy!

Nutrition

Calories: 125kcalCarbohydrates: 2gProtein: 15gFat: 5g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Dinner

Low FODMAP Coconut Chicken Curry | No Onion No Garlic Recipe

64 · Jul 25, 2019 · 1 Comment

This quick yet tempting, Low FODMAP Coconut Chicken Curry is the best weeknight dinner you would ever have!

Low FODMAP Coconut Chicken Curry
Prepare this rich & creamy, Low FODMAP Coconut Chicken Curry with a few simple ingredients. Season your curry with Low FODMAP Spice Mix (Chili Seasoning Mix) to give a boost to its taste and flavor with the Hing. Top your curry with some fresh parsley to give it a slight peppery touch. Coconut milk and yogurt adds richness and creaminess to your curry!
Low FODMAP Coconut Chicken Curry

Low FODMAP Coconut Chicken Curry

Perfectly cooked gluten-free curry with a few simple gluten-free ingredients. Do not forget to top it with some fresh parsley! Serve it with fried rice or flatbread and enjoy!
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course dinner, lunch
Cuisine Thai
Servings 3 people
Calories 310 kcal

Ingredients
  

  • 2 chicken breasts, cut into chunks
  • 1/2 cup coconut milk, canned
  • 1 cup coconut yogurt
  • 1 tbsp tomato puree
  • 1/2 tsp sugar
  • 1 tbsp lemon juice
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Low FODMAP Certified Spice Mix (Thai Curry Seasoning)
  • 2 tbsps garlic oil
  • 2 small bay leaves
  • 1 tsp. Kosher salt

Instructions
 

  • Heat some garlic oil into a pan and add Chili Seasoning Mix, Thai Curry Seasoning and sugar. Stir for 1 minute. 
  • Add in the chicken together with coconut yogurt, coconut milk and tomato puree Next add your chicken, followed by your coconut milk, coconut yogurt, tomato puree, and bay leaves. Stir and let it simmer for at least 20-25 minutes.
  • Drizzle it some lemon juice. Remove the bay leaves and top the curry with some fresh parsley.
  • Serve with flatbread or rice. Enjoy!

Nutrition

Calories: 310kcalCarbohydrates: 6gProtein: 5gFat: 20g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Coconut Chicken Curry Recipe!

Dinner, Gluten-Free, Lunch

Low FODMAP Lemon Roasted Chicken Thighs | No Onion No Garlic Recipe

16 · Jul 25, 2019 · Leave a Comment

Enjoy these perfectly roasted Low FODMAP Lemon Roasted Chicken Thighs as the main course of the dinner!

Low FODMAP Lemon Roasted Chicken Thighs
Prepare these hot & spicy, lemon roasted chicken thighs without garlic and onion. These are perfectly seasoned with Low FODMAP Certified Spice Mix (BBQ Seasoning Rub). These lemon chicken thighs are crispy from the outside and juicy & tender from inside. You can serve these with a dipping of your own choice and with baked potato fries!
Low FODMAP Lemon Roasted Chicken Thighs

Low FODMAP Lemon Roasted Chicken Thighs

These hot, crispy and juicy chicken thighs are incredibly delicious. These thighs, when served with a drizzle of lemon juice, taste great! Serve these with crispy baked potato fries and some fresh parsley leaves.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course dinner
Cuisine Mediterranean
Servings 4 people
Calories 255 kcal

Ingredients
  

  • 4 bone-in chicken thighs
  • 1/8 cup white wine
  • 3 tsp. garlic oil
  • 1 tsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 2 medium lemons, cut into thin slices
  • 1/4 cup fresh parsley, for serving
  • 4 medium potatoes, cut into thin fries
  • 1 tsp. Kosher salt

Instructions
 

  • Preheat the oven to 450 degrees F. Pat dry the chicken using paper towels and add BBQ rub. Marinate the chicken for at least 10 minutes, if desired. Cut one lemon into thin slices and remove seeds.
  • Heat a teaspoon of garlic oil in an oven-safe skillet. Place the chicken into the skillet with the skin side down. Set the burner to medium heat and let the chicken brown for at least 10 minutes.
  • Place the slices of lemon on each of the chicken thighs and remaining slices into the skillet. 
  • Now, place the skillet into the preheated oven and bake for at least 5-6 minutes until the internal temperature of the chicken reaches 165 degrees.  Remove the skillet from the oven.
  • Remove the chicken from the skillet and also remove any browned lemon slices from the bottom of the skillet. 
  • Place the skillet back to the stove over medium heat. Add wine and let it reduce to half. Then pour in the broth and let it simmer until thickened. Squeeze the remaining lemon into the sauce and adjust the taste with more seasonings, if desired. Then return the chicken into the skillet to warm.
  • Serve with baked potato fries and fresh parsley. Enjoy!

Nutrition

Calories: 255kcalCarbohydrates: 8gProtein: 25gFat: 8g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Lemon Roasted Chicken Thighs Recipe!

Dinner

Low FODMAP Kid-friendly Omelette

3 · Jul 25, 2019 · Leave a Comment

This Low FODMAP Kid-friendly Omelette is a healthy breakfast option for your kids!

Low FODMAP Kid-friendly Omelette

Give a perfect and healthy start to your kids’ day with this healthy Low FODMAP Kid-friendly Omelette made with low FODMAP veggies! So, It is a great way of feeding your kids with the protein-packed eggs and nutrient-rich veggies. You can season your omelet with Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) to give a slight Mexican touch to your omelette.

Low FODMAP Kid-friendly Omelette

Quick & easy yet healthy Omelette for kids, ready in just 15 minutes! Just grab a few low FODMAP vegetables and make a super delicious breakfast for your kids. Top it with some fresh tomato slices and some chopped green onion. You can also serve this with Bran bread slices.
Print Recipe
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Course Breakfast
Cuisine American
Servings 2 people
Calories 245 kcal

Ingredients
  

  • 4 large eggs
  • 1 tbsp olive oil
  • 1 cup spinach, chopped
  • 4 medium tomatoes, slices
  • 1/4 cup spring onion, chopped (green part only)
  • 1 tsp. Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix)
  • 1/4 tsp. Kosher salt
  • 2 tbsp Feta cheese

Instructions
 

  • In a small mixing bowl, crack in the eggs and beat well.
  • Add spinach and Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). Stir until well-combined.
  • Heat a large frying pan over medium-high heat and add 1 tbsp. of butter. Shake it gently to evenly coat the frying pan with the butter.
  • Now, pour in half a cup of the eggs on to the pan and move it back and forth to spread the eggs evenly on to the bottom of the pan.
  • Cook until completely done from one side. Then, flip it using a fork and let it cook from the other sides.
  • Once done, top it with 1 tbsp feta cheese, some fresh sliced tomatoes, and finely chopped spring onions. Now, fold it into one half and place it on to the platter.
  • Repeat the same procedure with the remaining eggs.
  • Once done, serve with bran bread slices, if desired. Enjoy!

Nutrition

Calories: 245kcalCarbohydrates: 8gProtein: 15gFat: 12g
Keyword low fodmap kid friendly recipe
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Dinner, Lunch

Low FODMAP Kid-friendly Chicken Drumsticks

6 · Jul 25, 2019 · Leave a Comment

Surprise your kids with these tender & juicy, Low FODMAP Kid-friendly Chicken Drumsticks for the meal, that they will surely love!

Grab a few simple ingredients to prepare these Low FODMAP Kid-friendly Chicken Drumsticks for your kids, who will definitely enjoy them. Give your drumsticks a spicy touch with our Low FODMAP Certified Spice Mix (BBQ Seasoning Rub). Don’t forget to serve these scrumptious drumsticks with your kids’ favorite dipping sauce!

Low FODMAP Kid-friendly Chicken Drumsticks

These easy yet tempting, low FODMAP chicken drumsticks are perfect protein choice for kids! Serve these with your kids’ favorite dipping sauce.
Print Recipe
Prep Time 5 mins
Cook Time 1 hr
Total Time 1 hr 5 mins
Course dinner, lunch
Cuisine American
Servings 4 people
Calories 265 kcal

Ingredients
  

  • 1 lb. chicken drumsticks
  • 2 tbsps. garlic oil
  • 1 tbsp. red wine vinegar
  • 1.5 tsp. Low FODMAP Certified Spice Mix (BBQ Seasoning Rub)
  • 1 tbsp. Dijon mustard

Instructions
 

  • Wash the drumsticks with water and set aside to drain.
  • Preheat the oven to 425 degrees F.
  • In a large mixing bowl, prepare the marinade by adding Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), red wine vinegar, and garlic oil.
  • Now add the drumsticks and coat well with the marinade and set aside for at least 15 minutes.
  • Finally, mix in the Dijon mustard and place the chicken drumsticks on to a baking sheet.
  • Bake for at least 30 minutes per each side until thoroughly cooked and the color changes to brown.
  • Once done, take the baking sheet with the chicken drumsticks out and set aside for 5 minutes.
  • Serve with your kids’ favorite dipping sauce and enjoy!

Nutrition

Calories: 265kcalCarbohydrates: 0.5gProtein: 20gFat: 10g
Keyword low fodmap kid friendly recipe
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Dinner, Lunch

Low FODMAP Vegan Bolognese Spaghetti

8 · Apr 15, 2019 · Leave a Comment

Try this quick & easy Low FODMAP Vegan Bolognese Spaghetti recipe at home for the family dinner to enjoy!

An incredibly delicious meal prepared with the right amount of herbs, veggies and cheddar cheese. It is a rich and tasty meal that you can serve at the dinner table. Season it with
Low FODMAP Spice Mix (Chili Seasoning Mix) and top with some grated cheddar cheese to give an extra boost to its taste. A perfect recipe for those on a strict vegan diet!

Low FODMAP Vegan Bolognese Spaghetti

This quick & tasty meal is a perfect choice for dinner! It is loaded with the spiciness and richness of the Bolognese sauce.
Print Recipe
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course dinner, lunch
Cuisine Italian
Servings 4 people
Calories 355 kcal

Ingredients
  

  • 2 carrots, finely chopped
  • 1 leek (green part only)
  • 1/4 fennel
  • 3 cm parsnip
  • 2 cans tomatoes, diced
  • 1 tbsp sugar
  • 1/2 tsp salt
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 3 tbsp garlic oil
  • Buckwheat pasta, as required
  • 1/2 cup cheddar cheese, grated

Instructions
 

  • Chop the leek, carrots, parsnip, and fennel into 0.5 cm cubes.
  • Heat some garlic oil in a frying pan and add chopped veggies. Saute for at least 8 minutes.
  • Add tofu and continue to fry until cooked.
  • Add in the canned tomatoes, salt, sugar and Low FODMAP Spice Mix (Chili Seasoning Mix). Bring the mixture to boil for at least 20 minutes.
  • Mix the sauce well and serve it over the spaghetti with a topping of some grated cheddar cheese. Enjoy!

Nutrition

Calories: 355kcalCarbohydrates: 38gProtein: 14gFat: 8g
Keyword fodmap vegeterian recipe
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Dinner, Lunch

Low FODMAP Kid-friendly Chicken & Cheese Taquitos

7 · Apr 15, 2019 · Leave a Comment

Your kids will definitely love these Low FODMAP Kid-friendly Chicken & Cheese Taquitos!

Low FODMAP Chicken & Cheese Taquitos
Crispy & crunchy, cheesy taquitos are a perfect snack choice for kid! Serve these low FODMAP taquitos with chopped green tips of scallions, grated cheese, fresh cold salsa and sour cream, if desired. Season your chicken filling with Low FODMAP Spice Mix (Chili Seasoning Mix) to add spiciness to it.

Low FODMAP Chicken & Cheese Taquitos

These crispy & crunchy, low FODMAP chicken taquitos are filled with chicken, cheese, and some nutrient-packed veggies to add more flavour to your snacks.
Print Recipe
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course dinner, lunch, Snacks
Cuisine Spanish
Servings 4 people
Calories 119 kcal

Ingredients
  

  • 1/3 cup fat-free cheddar cheese, shredded
  • 1 (10-oz) can chicken chunks, drained and flaked
  • 8 (6-inches) corn tortillas
  • 1/2 cup scallions, green tips only
  • diced tomatoes, for serving
  • grated cheese, for serving
  • salsa, as required
  • 1/4 cup sour cream, for serving
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Kosher salt

Instructions
 

  • Let the oven be preheated to 375 degrees F.
  • Mix together the chicken with salsa in a medium bowl. Cover and place it in the refrigerator for about 15 minutes.
  • Remove the chicken mixture from the refrigerator and let the excess liquid drain. Add Low FODMAP Spice Mix and cheese, mix well to combine to make the filling. Set aside.
  • Using a non-stick spray, prepare a baking sheet. Set aside.
  • Dampen two paper towels and place the tortillas between them. Lightly heat the tortillas in the microwave for about 1 minute.
  • On a clean dry surface, place one tortilla flat and place two heaping tablespoons of filling on the centre. Spread the filling evenly across the entire surface and make a roll tightly. You can use toothpicks to secure the rolls, if needed and place the seam-side of the roll down on the baking sheet. Repeat the same procedure with the remaining tortillas and filling.
  • Bake in the oven for about 14 to 16 minutes, until crispy.
  • Let it cool for about 5 minutes. Serve it with additional salsa and sour cream. Enjoy!

Nutrition

Calories: 119kcalCarbohydrates: 14gProtein: 3.9gFat: 5.3g
Keyword low fodmap kid friendly recipe
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Dinner, Gluten-Free, Lunch, Snacks

Low FODMAP Chicken Katsu Curry | No Onion No Garlic Recipe

44 · Apr 15, 2019 · Leave a Comment

A quick & super easy, Low FODMAP Chicken Katsu Curry that you must try at home!

Hearty and mildly spicy, Low FODMAP Katsu curry, a perfect main course dish that goes well with rice. Add spiciness to your curry with our specialized Low FODMAP Spice Mix (Chili Seasoning Mix). It is the best meal and is gluten-free as well as IBS-friendly.
Low FODMAP Chicken Katsu Curry

Low FODMAP Chicken Katsu Curry

Simple and quick, gluten-free and IBS-friendly curry best served with rice!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course dinner, lunch
Cuisine Japanese
Servings 2 people
Calories 189 kcal

Ingredients
  

To prepare the chicken

  • 2 chicken breasts
  • 100 grams gluten-free breadcrumbs
  • 50 grams gluten-free plain flour
  • 1 egg

Sauce

  • 600 ml chicken stock
  • 2 tbsps gluten-free plain flour
  • 2 medium carrots, sliced
  • garlic oil
  • 4 tsps gluten-free soy sauce
  • 2 bay leaves
  • Rice
  • fresh chives
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Kosher salt

Instructions
 

  • Preheat the oven to 400 degrees F.
  • In separate bowls, add gluten-free plain flour, egg and breadcrumbs.
  • Coat the chicken with gluten-free plain flour followed by egg and breadcrumbs.
  • Heat garlic oil in a frying pan, fry the chicken into the oil, until golden and then place it into the oven for about 12 minutes.
  • For the Katsu sauce, heat the garlic oil in a saucepan. Saute the carrots over medium heat, until softened.
  • Mix in the gluten-free plain flour, Low FODMAP Spice Mix (Chili Seasoning Mix), Kosher salt and cook for another minute.
  • Pour in the chicken stock with constant stirring until combined.
  • Mix in the bay leaves and gluten-free soy sauce. Once it starts boiling, turn down the heat and simmer until slightly thickened, for about 20 minutes.
  • Remove it from the heat and remove the bay leaves and carrots using a sieve, if desired.
  • Serve the chicken, sauce and rice together on a serving platter. Enjoy!

Nutrition

Calories: 189kcalCarbohydrates: 41gProtein: 46gFat: 21gSaturated Fat: 9.4g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Dinner, Gluten-Free, Lunch

Low FODMAP Spaghatti Bolognese | No Onion No Garlic Recipe

50 · Apr 15, 2019 · Leave a Comment

This Low FODMAP Spaghetti Bolognese, a perfect IBS-friendly dish for the dinner!

Low FODMAP Spaghetti Bolognese
This classic dish is made with nicely cooked spaghetti, topped with beef cooked in Bolognese sauce. Top it with grated cheddar cheese, fresh basil leaves & tomato slices. A protein-packed dish that is also loaded with other essential nutrients. Seasoning it with Low FODMAP Certified Spice Mix (Tuscan Herb) will give the flavor of thyme and dried basil. It can be prepared in less than an hour!
Low FODMAP Spaghetti Bolognese

Low FODMAP Spaghetti Bolognese

This tasty and super easy dish is perfect for dinner and is loaded with nutrient-rich low FODMAP veggies.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course dinner, lunch
Cuisine Italian
Servings 4 people
Calories 620 kcal

Ingredients
  

  • 400 grams tomatoes, crushed
  • 3 tbsp tomato paste
  • 1/2 cup leeks (green tips only)
  • 1 tbsp garlic oil
  • 500 grams ground beef
  • 4 cups baby spinach
  • 1/2 cup cheddar cheese, grated
  • 300 grams gluten-free speghatti
  • 240 grams carrots, peeled and cut into sticks
  • 160 grams green beans
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt
  • Basil leaves and tomato slices, for garnishing if desired.

Instructions
 

  • Prepare the veggies by washing and cutting. Set aside.
  • Heat a large frying pan over medium heat, add garlic oil and cook ground beef until the colour changes to brown.
  • Add the tomato paste, canned tomatoes, baby spinach, leek tips, and Low FODMAP Certified Spice Mix (Tuscan Herb) to the beef. Mix well simmer for 20 minutes with frequent stirring.
  • In a rage saucepan, add some salt into the water and bring it to boil. Then add the gluten-free spaghetti and cook as per the package directions, until soft. Drain the pasta and toss with olive oil. In the meanwhile, cook the carrots and green beans in a separate saucepan filled with boiling water, until they are soft for about 2-3 minutes.
  • Serve the spaghetti on to the plate and top it with cheddar cheese, Bolognese and some fresh basil leaves & tomato slices. Serve immediately and Enjoy!

Nutrition

Calories: 620kcalCarbohydrates: 72gProtein: 34gFat: 15gFiber: 12.7g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Dinner, Gluten-Free, Lunch

Low FODMAP Saucy Chicken Meatballs | No Onion No Garlic Recipe

35 · Apr 15, 2019 · 1 Comment

These Low FODMAP Saucy Chicken Meatballs are packed with flavor and are a perfect option for a family dinner!

Low FODMAP Saucy Chicken Meatballs
Low FODMAP Chicken Meatballs with tomato sauce, when served with fried rice or a flatbread, makes it incredibly delicious. Add some spiciness to it with Low FODMAP Spice Mix (Chili Seasoning Mix). These rich & super tasty meatballs are a perfect meal option for dinner that even your kids will love!
low fodmap Saucy Chicken Meatballs

Low FODMAP Saucy Chicken Meatballs

Rich and tasty chicken meatballs with tomato sauce is a perfect recipe for a family dinner. You can serve it with fried rice or flatbread to make it a complete meal!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course dinner
Cuisine Italian
Servings 6 people
Calories 190 kcal

Ingredients
  

  • 500 grams chicken, minced
  • 1 tbsp oat flour or gluten-free breadcrumbs
  • 2 stalks of spring onion (green part only)
  • 500 ml stock
  • 1 egg
  • 1 tbsp mustard
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)

For the tomato paste

  • 500 ml stock
  • 1 can tomato, pureed
  • 2 tbsps garlic oil
  • 2 tbsps gluten-free flour
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)

Instructions
 

  • In a pan, heat two tablespoons of garlic oil. Add in 2 tbsps. of flour. Also, add spices and mix together.
  • Pour in the stock and stir together tomato paste using a whisk. Bring it to boil, reduce the heat and let it simmer for at least 15 minutes.
  • Meanwhile, prepare the meatballs by mixing together the meat with egg, spices and oat flour. Finely chop the spring onions and add them into the meat. Knead the meat, until well-combined. Roll the mixture in the form of shapes.
  • Bring the stock to boil. Add the meatballs into the boiling water and let them poach for at least 5 minutes.
  • Drain and add the meatballs into the tomato sauce. Serve immediately and enjoy!

Nutrition

Calories: 190kcalCarbohydrates: 7gProtein: 23gFat: 7gSaturated Fat: 3g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Dinner, Gluten-Free

Low FODMAP Shrimp Stir-fried Rice | No Onion No Garlic Recipe

30 · Apr 15, 2019 · Leave a Comment

Low FODMAP Shrimp Stir-fried Rice, a tasty & healthy meal to be enjoyed with the family!

low fodmap shrimp stir-fried rice
Prepare this flavour-packed dish for dinner to enjoy with your favourite curry! Season it with
Low FODMAP Certified Spice Mix (Tuscan Herb) to make your fried rice extra tasty. Top with some sauteed green onion tips to enhance the appearance of the fried rice to attract your kids as well. You can make use of the leftover rice for this purpose!
low fodmap shrimp fried rice

Low FODMAP Shrimp Stir-fried Rice

Best way to use your leftover rice to make this incredibly healthy and delicious dish! Top with some chopped scallions to give an attractive look to the rice.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course dinner, lunch
Cuisine Chinese
Servings 6 people
Calories 244 kcal

Ingredients
  

  • 600 grams cooked rice
  • 2 tbsp vegetable oil
  • 1 tbsp garlic oil
  • 50 ml gluten-free light soy sauce
  • 3 eggs, beaten
  • 100 gram shrimp, peeled & cooked with addition of Low FODMAP Certified Spice Mix (Tuscan Herb) and a pinch of Kosher Salt
  • 50 ml rice wine
  • 1 bunch scaliions (green tips only), chopped
  • 100 gram ginger, finely sliced
  • 1/2 tsp Kosher Salt

Instructions
 

  • Heat the oil in a skillet, add ginger and saute until the colour changes.
  • Add shrimp and cook for another 3 minutes. In a small bowl, crack in the egg and beat well. Pour this egg into the skillet and let it stand for a few seconds and then break it up into small pieces to scramble.
  • Add the cooked rice and stir fry for 10 minutes, until combined. Add the soy, garlic oil, rice wine and scallions. Toss everything well to combine. Serve immediately. Enjoy!

Nutrition

Calories: 244kcalCarbohydrates: 28gProtein: 12gFat: 9.1g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Dinner, Lunch

Low FODMAP Vegan Spring Rolls

9 · Mar 20, 2019 · Leave a Comment

These hot & crunchy, Low FODMAP Vegan Spring Rolls make a flavor-packed appetizer for a family dinner.

Low FODMAP Vegan Spring Rolls
These are easy to make yet highly tempting spring rolls, that are even better than those of the restaurant. Spiced vegetable filling is what makes these spring rolls spicier and crunchier from inside as well! Serve these with mint sauce or any other dipping of your own choice.

Low FODMAP Vegan Spring Rolls

These are veggies stuffed spring rolls, loaded with nutrients and flavor at the same time. Do give this super easy recipe a try at home!
Print Recipe
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course dinner, lunch
Cuisine Chinese
Servings 12 people
Calories 148 kcal

Ingredients
  

  • 1 large carrot, grated
  • 1/4 white cabbage, shredded
  • 4 spring onions, chopped (green tips only)
  • 300 g bean sprouts
  • 12 rice paper spring roll wrappers
  • vegetable oil, for frying
  • 1/2 tsp Low FODMAP Spice Mix (Adobo Seasoning)
  • 1 tsp soy-sauce

Instructions
 

  • In a large bowl, mix together the veggies and season with Low FODMAP Spice Mix (Adobo Seasoning). Add 1 tsp of soy sauce and mix well.
  • Heat vegetable oil in a large pan. Meanwhile, in a large bowl of hot water, dip the rice paper spring roll wrap for a few seconds and then place it on a wooden board. Place some of the veggies-mixture over it and roll it into a sausage shape. Do the same with the remaining mixture and rice paper wraps.
  • Carefully fry 2-3 spring rolls in the hot oil until golden, for at least 4-5 minutes. 
  • Serve immediately with a mint sauce or dipping of your own choice. Enjoy!

Nutrition

Calories: 148kcalCarbohydrates: 19gProtein: 3.8gFat: 6.2g
Keyword fodmap vegeterian recipe
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Dinner, Gluten-Free, Lunch

Low FODMAP & Gluten-free Zucchini Lasagna

14 · Mar 20, 2019 · 2 Comments

A low FODMAP & Gluten-free Zucchini Lasagna, that you and your family will surely enjoy this summers!

This Low FODMAP and gluten-free Lasagna is easy to bake and IBS-friendly. Moreover, it is perfect for those on a gluten-free diet! Enjoy your summers with this perfect dinner recipe, loaded with fresh low FODMAP vegetables and herbs. So make your vegan lasagna more flavorful and satisfying by adding Low FODMAP Certified Spice Mix (Tuscan Herb).

Low FODMAP & Gluten-free Lasagna

Prepare this tasty & healthy, gluten-free lasagna for a family dinner. This is the most delicious lasagna you will ever taste!
Print Recipe
Prep Time 15 mins
Cook Time 1 hr
Total Time 55 mins
Course dinner, lunch
Cuisine Italian
Servings 8 people
Calories 267 kcal

Ingredients
  

  • 10 oz box gluten-free lasagna noodles
  • 3 tbsp tomato paste
  • 1 jar Marinara sauce
  • 1 medium eggplant, finely diced
  • 1 small zucchini, diced
  • 3 tbsps freshly chopped basil
  • 1 cup water
  • 8 oz package Ricotta
  • 10 oz package cut frozen spinach
  • olive oil, for greasing the pan Extra virgin
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt

Instructions
 

  • Cook the noodles as per the directions are given on the package. Rinse with the help of cold water and set aside.
  • In a large saucepan, add some olive oil followed by Low FODMAP Certified Spice Mix (Tuscan Herb) and some Kosher salt. Add tomato paste, stir and add eggplant. Cook for one minute.
  • Add marinara sauce, zucchini, and water. Bring it to boil, reduce the heat and simmer for 20 minutes.
  • Preheat the oven to 350 degrees F. Lightly grease a glass baking pan with some olive oil.
  • In a separate bowl, combine thawed spinach and Ricotta.
  • In the baking pan, begin with a layer of noodles followed by some sauce and another layer of noodles. Top it with ricotta/spinach mixture and more noodles.
  • Bake for 30 minutes. Once done. remove and let it rest for a few minutes. Serve warm and enjoy!

Nutrition

Calories: 267kcalCarbohydrates: 9.8gProtein: 20gFat: 17g
Keyword fodmap vegeterian recipe
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Dinner, Gluten-Free, Lunch

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