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Vegan

Are Cranberries Low FODMAP?

0 · May 20, 2022 · Leave a Comment

Are cranberries low FODMAP? The answer to this question is a little complicated. Cranberries are a fruit that is often used in recipes around the holidays. They are also known for their health benefits, including being a good source of antioxidants and vitamin C. However, some people with digestive problems find that they are not able to eat cranberries because they are high in FODMAPs.

Cranberries are a type of fruit that is native to North America. They are small, red berries that grow on low-lying shrubs. Cranberries have a tart, acidic taste and are often used in sauces, jams, and pies. They are also a popular ingredient in many types of drinks, including juices, cocktails, and even wine. Cranberries are a good source of vitamins C and E, as well as fibre. While they are generally safe for most people to eat, there is some debate about whether cranberries are low FODMAP. 

Are cranberries low fodmap - image from pixabya by PublicDomainPictures
Are cranberries low fodmap – image from pixabya by PublicDomainPictures

The main concern with cranberries is the presence of sorbitol, which is a type of sugar alcohol that can cause digestive issues in some people. However, the amount of sorbitol in cranberries is generally considered to be low, and most people can tolerate them without any problems. There is also some evidence to suggest that cranberries may help to prevent urinary tract infections, making them good food to eat for overall health.

What Are FODMAPs

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. This can lead to gas, bloating, and other gastrointestinal symptoms in some people. FODMAPs are found in a variety of common foods, including wheat, onions, garlic, and dairy. While most people can tolerate small amounts of FODMAPs without any problems, those with irritable bowel syndrome or other GI disorders may need to avoid them altogether. 

A low-FODMAP diet can be difficult to follow, but doing so can help to reduce or eliminate gastrointestinal symptoms. If you think you might have a sensitivity to FODMAPs, talk to your doctor or a registered dietitian to see if a low-FODMAP diet is right for you.

 Benefits Of Cranberries? 

Cranberries are a good source of antioxidants and vitamin C. They are also known for their ability to help prevent urinary tract infections, improve cardiovascular health, and reduce the risk of some types of cancer. Additionally, cranberries can help to reduce inflammation and protect the stomach from ulcers. 

While more research is needed to confirm all of these health benefits, there is no doubt that cranberries are a nutritious fruit with many potential health benefits. If you are looking for a way to add more cranberries to your diet, try adding them to your morning oatmeal or baking them into muffins or quick bread. You can also find dried cranberries in many supermarkets – just be sure to check the label to make sure they are unsweetened.

If you are concerned about the FODMAP content of cranberries, there are a few ways to cook with them that can help to reduce their impact on your digestive system. One option is to cook them in water before adding them to a recipe. This can help to leach out some FODMAPs, making them easier to digest. Additionally, you can puree cranberries and add them to recipes as a way to get the flavour without the whole fruit. Finally, it’s important to remember that everyone tolerates FODMAPs differently, so don’t be afraid to experiment with different ways of cooking cranberries until you find what works for you. 

Recipes That Include Cranberries That Are Low FODMAP Friendly?”

There are a number of recipes that are low FODMAP friendly and include cranberries. Some examples include cranberry sauce, cranberry chutney, cranberry relish, and even Cranberry-Orange Muffins. If you are following a low FODMAP diet, be sure to check the ingredients list of any recipe you are considering to make sure it doesn’t contain any high-FODMAP ingredients. With a little bit of planning, it’s easy to find or adapt recipes to fit your dietary needs. 

Cranberry Relish

Cranberry relish is a tart and tangy condiment made from cranberries and other fruits or vegetables. It is typically served as an accompaniment to meat or poultry dishes, but can also be used to top off salads or as a spread. Cranberry relish is relatively easy to make at home, but can also be found in the refrigerated section of most grocery stores. The key ingredient in cranberry relish is, of course, cranberries. These small, red berries are highly acidic and have a sharp, tangy flavour.

In addition to fresh cranberries, most recipes for cranberry relish also call for sugar, orange juice, and chopped apples or pears. This combination of ingredients results in a sweet-tart relish that pairs well with rich meats or fatty cheeses. Cranberry relish can be made ahead of time and refrigerated for up to a week, making it the perfect make-ahead dish for holiday gatherings or potlucks.

Cranberry-Orange Muffins

These festive cranberry-orange muffins are perfect for holiday breakfast or brunch. The cranberries add a tart sweetness, while the orange zest gives them a bright flavour. 

To make the muffins, start by zesting an orange and set the zest aside. In a large bowl, whisk together the flour, baking powder, and salt. In a separate bowl, cream together the butter and sugar until light and fluffy. Add the eggs and vanilla extract and mix until well combined. Next, add the orange juice and half of the flour mixture to the wet ingredients and mix until just combined. Add the remaining flour mixture and mix until no streaks of flour remain. Finally, fold in the fresh cranberries and orange zest.

Are cranberries low fodmap - image from pixabya by ReinhardThrainer
Are cranberries low fodmap – image from pixabya by ReinhardThrainer

Cranberry Chutney

Cranberry chutney is a tart and tangy condiment made from fresh cranberries. It is typically used as a relish or dipping sauce, but can also be served as a side dish or even used as an ingredient in baked goods. While cranberry chutney can be store-bought, it is also relatively easy to make at home. The most important ingredient is, of course, cranberries. Fresh cranberries should be firm and bright red. Once you have gathered your ingredients, simply cook the cranberries with sugar and spices until they are soft, and the mixture has thickened. Allow the chutney to cool before serving, and enjoy!

Cranberry Sauce

Cranberry sauce is a popular dish, typically served during the holiday season. While it can be made with fresh or frozen cranberries, most people opt for the canned variety. But what exactly is in cranberry sauce? And more importantly, is it low FODMAP?

Cranberry sauce is made by cooking cranberries with sugar and water. Some recipes also call for orange juice, spices, or other fruits. Once the cranberries have burst and the mixture has thickened, it is ready to serve. As for the FODMAP content, it depends on the recipe. If made with just cranberries, sugar, and water, cranberry sauce would be low FODMAP. However, if other ingredients are added, such as orange juice or spices, it may be high FODMAP. For example, cloves are a high FODMAP spice that could potentially make cranberry sauce unsuitable for those following a low FODMAP diet.

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  • Are Potatoes Low FODMAP?
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Vegan

Are Pickles Low FODMAP?

1 · May 19, 2022 · Leave a Comment

If you are following a low FODMAP diet, you may be wondering if pickles are low FODMAP. The answer is….it depends! Some pickles are low in FODMAPs, while others are not. In this blog post, we will discuss the different types of pickles and whether they are low FODMAP. We will also provide some tips for how to enjoy pickles on a low FODMAP diet. Stay tuned!

Are Pickles Low FODMAP? The answer is both yes and no. It depends on the type of pickle and how it is made. For example, cucumber pickles that are made with vinegar, water, salt, and spices are low FODMAP. However, if the pickles are made with garlic or onion, they are not low FODMAP. 

In addition, some people find that pickles made with high fructose corn syrup can trigger symptoms. The best way to determine if pickles are low FODMAP for you is to try them in small quantities and see how you feel. If you experience any symptoms, it is best to avoid pickles altogether.

Are pickles low fodmap - image from pixabay by Pexels
Are pickles low fodmap – image from pixabay by Pexels

Pickles are a type of cucumber that has been preserved in vinegar and water. They are a popular food choice because they are crunchy and have a tangy flavour. Pickles can be made from different types of cucumbers, including English, Persian, and Kirby cucumbers. The pickling process helps to preserve the cucumbers and gives them their distinct flavour. 

Pickles are typically high in vinegar, which can help to prevent the growth of harmful bacteria. They are also low in calories and fat, making them a healthy food choice. Pickles can be enjoyed as a snack or side dish, and they are often used as an ingredient in salads, sandwiches, and burgers.

 Different Types Of Pickles

Cucumber Pickles

As cucumbers soak in the mixture, they transform into pickles. Pickling is a simple process that has been used for centuries to preserve food. The high acidity of the vinegar prevents bacteria from growing, which would otherwise cause the cucumbers to rot. In addition to preserving cucumbers, pickling also imparts a unique flavour that is loved by many. 

Pickles can be enjoyed on their own or used as a condiment on sandwiches and burgers. They can also be diced and added to salads or used as a garnish on dishes like deviled eggs. Whether you’re a fan of sweet or sour pickles, there’s a type of pickle out there for everyone to enjoy.

Persian Pickles

Persian pickles are a type of pickle made in Persian cuisine. They are typically made with Persian cucumbers, but other vegetables can be used as well. Persian pickles are often flavoured with spices such as dill, garlic, and turmeric. Persian pickles can be served as a side dish or added to main dishes such as stews and rice dishes. They are also a popular ingredient in Persian salads. Persian pickles are typically made in vinegar brine, but some recipes use oil instead. Persian pickles can be made at home or purchased from Persian markets.

Kirby Pickles

Kirby pickles are a type of cucumber that is named after the Kirby family, who served as the primary growers of this variety in the late 19th and early 20th centuries. Kirby pickles are small, oblong, and have thick skin that is bumpy or ridged. They are typically dark green, but can also be found in shades of yellow or orange. Kirby pickles are most commonly used for pickling, but can also be eaten fresh. 

When pickled, Kirby pickles have a crunchy texture and a slightly tart flavour. Kirby pickles are native to the United States and are grown in states such as California, Texas, and Florida.

Gherkin Pickles

Gherkin pickles are cucumbers that have been preserved in vinegar and spices. They are often used as a garnish or condiment and can be found in many cuisines. Gherkin pickles are thought to have originated in the Middle East, and they are a common ingredient in Indian and Pakistani cuisine. 

In America, gherkin pickles are most commonly found in deli sandwiches. Gherkins can also be used to make relish, chutney, and pickled onions. Gherkins are very low in calories and fat, and they are a good source of fibre.

Bread And Butter Pickles

Bread and butter pickles are a type of pickled cucumber that is typically made with a sweet and sour brine. The cucumbers are then sliced and layered with onions, garlic, and spices before being sealed in a jar or container. Bread and butter pickles get their name from the fact that they were traditionally served as a side dish, or “pickle,” alongside bread and butter. 

Today, bread and butter pickles are still popular as a side dish or snack, but they can also be found in many recipes, such as salads, sandwiches, and burgers. Whether you’re a fan of the classic flavours or looking to experiment with something new, bread and butter pickles are a delicious option to add to your next meal.

Are All Pickles Low FODMAP

All pickles are not low FODMAP. Check the ingredients list for high FODMAP ingredients such as garlic, onion, or sugar. If the pickles are flavoured with these ingredients. You can find low FODMAP pickles at some speciality stores or online retailers. Be sure to check the labels carefully to make sure that they are truly low FODMAP.

 Some brands of pickles may be labelled “low sodium” or “no sugar added” but still contain high FODMAP ingredients. When in doubt, always check with a registered dietitian who is knowledgeable about the low FODMAP diet.

Are pickles low fodmap - image from pixabay by PhotoMIX-Company
Are pickles low fodmap – image from pixabay by PhotoMIX-Company

 Ways On How To Enjoy Pickles On A Low Fodmap Diet

–Add them to a salad: Low FODMAP pickles are a great way to add flavor and crunch to a salad.

-Make a sandwich: Low FODMAP pickles are a great addition to any sandwich.

-Top off a burger: Pickles are a classic burger topping.

-Snack on them: Low FODMAP pickles make a great snack.

-Add them to a stir-fry: Low FODMAP pickles are a great way to add flavor and crunch to a stir-fry. Just be sure to check the labels of the pickles to make sure that they are truly low FODMAP.

Tips For Creating A Low FODMAP Pickle Recipe

  • Start with low FODMAP cucumbers: Kirby or English cucumbers are a good option. Avoid pickling cucumbers as they are higher in FODMAPs.
  • Choose your vinegar: White vinegar, apple cider vinegar, and rice vinegar are all low FODMAP options.
  • Flavor with spices: Dill, black pepper, and turmeric are all great options. Avoid using garlic or onion powder, as these are high in FODMAPs.
  • Sweeten to taste: Maple syrup, honey, and agave syrup are all low FODMAP sweeteners. You can also use sugar, but it is not technically considered to be low FODMAP.
  • Add other vegetables: Carrots, green beans, and red peppers are all great options.
  • Avoid high FODMAP fruits: Apples, pears, and grapes are all high in FODMAPs and should be avoided.
  • Check the labels: Be sure to check the labels of all the ingredients to make sure that they are truly low FODMAP. Some brands of pickles may be labeled “low sodium” or “no sugar added” but still contain high FODMAP ingredients. When in doubt, always check with a registered dietitian who is knowledgeable about the low FODMAP diet.

Read More:

  • Are Potatoes Low FODMAP?
  • Is Popcorn Low FODMAP?
  • Blueberry Mojito Popsicles

Vegan

Is Celery Low FODMAP?

0 · May 19, 2022 · Leave a Comment

If you’re on a low FODMAP diet, you may be wondering if celery is one of the vegetables you can eat. The answer is yes – celery is low FODMAP! In this blog post, we’ll talk about what that means for your diet and how to fit celery into your meal plan. Stay tuned for some delicious recipes featuring this crunchy vegetable.

Celery is a crunchy, refreshing vegetable that can be enjoyed in many ways. Whether it’s chopped up and added to a salad or used as a healthy snack, celery is a popular food choice for people of all ages. But for those following a low FODMAP diet, the question of whether or not celery is low FODMAP can be a bit tricky.

Is Celery Low FODMAP - image from pixabay by RtaE
Is Celery Low FODMAP – image from pixabay by RtaE

While celery does contain some fructans (a type of carbohydrate that can be problematic for those with IBS), the amount is relatively low. Additionally, the fructans in celery are partially broken down during the digestion process, which makes them easier to tolerate. For most people, celery is perfectly safe to eat on a low FODMAP diet.

Of course, everyone is different, and you may find that celery doesn’t agree with you. If you experience any discomfort after eating celery, it’s best to avoid it or only eat small amounts. Fortunately, there are plenty of other low FODMAP vegetables to choose from, so you won’t have to miss out on the flavour or nutrition that celery has to offer.

Health Benefits Of Celery?

Celery Is A Good Source Of Vitamins And Minerals

Celery is not only a low-calorie snack, but it is also packed with essential vitamins and minerals. It is a good source of vitamin C, which is important for immune function, skin health, and iron absorption. Celery is also a good source of potassium, which is essential for heart health and proper muscle function. Finally, celery contains folate, which is important for pregnant women to prevent birth defects. While celery may not be the most exciting food, it is an important part of a healthy diet.

Celery Is Low In Calories And Fat

Celery is a low-calorie food that is often recommended for weight loss. A stalk of celery contains only about 6 calories, and it is very low in fat. Celery is also a good source of fibre, which can help to promote feelings of fullness and prevent overeating. Additionally, Celery is a crunchy food that takes some time to eat, which can help to slow down the eating process and prevent overeating. 

Celery is typically eaten raw, but it can also be cooked in a variety of ways. For example, Celery can be steamed, stir-fried, or blended into soups or smoothies. It is a versatile and healthy food that can be easily incorporated into any diet.

Celery Is A Good Source Of Fibe 

Celery is a good source of fibre, which can help to promote regularity and prevent constipation. It is also a good source of vitamins A, C, and K. Fibre is an important nutrient that helps to keep the digestive system healthy. Soluble fibre, which is found in celery, dissolves in water and forms a gel-like substance. 

This substance helps to add bulk to the stool and slows down the passage of food through the digestive tract. As a result, fibre can help to promote regularity and prevent constipation. Celery is also a good source of antioxidants, which can help to protect the body against disease. 

The Antioxidants In Celery 

Celery is a crunchy, low-calorie vegetable that has long been used as a culinary seasoning and garnishes. Celery is a good source of vitamins A, C, and K, as well as folate and potassium. In addition to its nutritional value, celery also contains antioxidants that may help to protect against some chronic diseases. For example, the dominant type of antioxidant in celery, luteolin, has been shown to reduce inflammation and prevent damage to LDL cholesterol, which can contribute to the development of heart disease. 

Luteolin may also inhibit the growth of certain cancer cells by inducing apoptosis, or cell death. While more research is needed to confirm the effects of celery on chronic disease risk, consuming this vegetable regularly may offer some protection against these conditions.

Improve Joint Health And Reduce Inflammation.

Celery is a crunchy, refreshing vegetable that can add a zesty flavor to any dish. But did you know that celery may also offer some health benefits? Some research suggests that eating celery may help to improve joint health and reduce inflammation. Celery is a good source of a compound called luteolin, which has anti-inflammatory properties. 

Luteolin has been shown to inhibit the production of pro-inflammatory cytokines, which are molecules that play a role in the development of inflammatory diseases. Celery also contains compounds called polyacetylenes, which have been shown to protect cartilage from damage. So if you’re looking for a way to improve your joint health, add some celery to your next meal.

Is Celery Low FODMAP - image from pixabay by Rohtopia
Is Celery Low FODMAP – image from pixabay by Rohtopia

Ways You Can Enjoy Celery On A Low FODMAP Diet?

Celery is a versatile and healthy food that can be easily incorporated into any diet, including a low FODMAP diet. Here are five ways you can enjoy celery on a low FODMAP diet:

  • Raw: Celery is typically eaten raw, and it is a great crunchy snack or addition to any meal.
  • Steamed: Steaming is a gentle cooking method that doesn’t add any extra flavour to the celery.
  • Stir-fried: Stir-frying is a quick and easy way to cook celery. Simply add some celery to your favourite stir-fry recipe.
  • Soups and smoothies: Celery can be blended into soups or smoothies. This is a great way to get nutrients from celery without crunching.
  • Baked: Baking is another gentle cooking method that is perfect for celery. Try adding some celery to your next casserole, or bake it with some cheese for a delicious and healthy snack.

You can eat celery in dishes like soup or salad by adding it raw, steamed, stir-fried, or baked. Raw celery is a great crunchy snack or addition to any meal. Steaming is a gentle cooking method that doesn’t add any extra flavour to the celery. Stir-frying is a quick and easy way to cook celery. Simply add some celery to your favourite stir-fry recipe. 

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  • Is Popcorn Low FODMAP?
  • Low FODMAP Kid-friendly Potato And Egg Salad
  • Are Potatoes Low FODMAP?

Vegan

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
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

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Dinner, Lunch, Vegan

Low FODMAP Tomato And Quinoa Soup

6 · Jan 27, 2019 · Leave a Comment

Enjoy this rich & healthy Low FODMAP Tomato And Quinoa Soup with your family this winters!

Try this super tasty & healthy Low FODMAP Tomato And Quinoa Soup this winter! Prepare it by using fresh low FODMAP veggies of your own choice and Low FODMAP Dry Vegetable Mix. This is a perfect nutrient-packed soup for those on a strict vegan diet! Quinoa makes it protein-rich and heavy to keep you full!

Low FODMAP Tomato And Quinoa Soup

This rich and tasty soup is perfect to be served as an appetizer! Top it with fresh parsley to give it a light peppery touch.
Print Recipe
Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 10 mins
Course dinner, lunch
Cuisine American
Servings 14 people
Calories 110.4 kcal

Ingredients
  

  • 6 medium carrots, thinly sliced
  • 15 oz tomatoes, diced
  • 3 tbsps soy sauce
  • 3 tbsps lemon juice
  • 1 tbsp maple syrup
  • 1 cup uncooked-quinoa
  • 6 cups collard greens
  • 1 tbsp olive oil
  • 1/2 cup tomato paste
  • 1/4 cup water
  • 10 cup water
  • 1 1/2 The Low FODMAP Certified Vegetable Stock Powder
  • 1 tsp kosher salt
  • 1.5 tsps Low FODMAP Certified Spice Mix (Tuscan Herb)

Instructions
 

  • In a small bowl, stir in the Low FODMAP Certified Vegetable Stock Powder, Low FODMAP Certified Spice Mix (Tuscan Herb) and Kosher salt in 1/4 cup of water.
  • In a large cooking pot, heat the oil, add carrots and saute for a minute. Pour in the stock, cover and cook for at least 10 minutes with occasional stirring. 
  • Prepare the greens while the carrots are cooking.
  • Mix in the remaining ingredients.
  • Increase the heat to a med-high. Cover and boil for at least 8 minutes.
  • Reduce the heat to medium, uncover and simmer for about 30 to 35 minutes.

Nutrition

Calories: 110.4kcalCarbohydrates: 18gProtein: 3gFat: 3gSodium: 480mg
Keyword fodmap vegan recipe, fodmap vegeterian recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Soup Recipe from The FODMAPPER— Low FODMAP Vegan Soup Recipe!

Dinner, Lunch, Vegan, Vegetarian

Low FODMAP Vegan Chocolate Cupcakes

5 · Jan 21, 2019 · Leave a Comment

Treat yourself with these Low FODMAP Vegan Chocolate Cupcakes!

Satisfy your sweet tooth with these incredibly scrumptious Vegan Chocolate Cupcakes. These are perfectly baked gluten-free cupcakes and above all these are vegan-with no egg or dairy. A healthy & IBS-friendly treat that you can enjoy at home with your family! So, top these simple & super yummy cupcakes with Chocolate Ganache Icing, prepared with Low FODMAP Protein Snack Bar.

Low FODMAP Vegan Chocolate Cupcakes

These rich & tasty, gluten-free cupcakes are the best to curb your cravings for chocolate.
Print Recipe
Prep Time 15 mins
Cook Time 15 mins
icing time 2 hrs
Total Time 30 mins
Course Dessert
Cuisine American
Servings 14 people
Calories 215.6 kcal

Ingredients
  

Cupcakes

  • 1 1/4 cup gluten-free all-purpose flour
  • 1/4 tsp baking soda
  • 2 tsps baking powder (gluten-free)
  • 1/3 cup unsweetened cocoa
  • 1/2 tsp salt
  • 1 cup coconut milk
  • 2 tsps vanilla extract
  • 2 tsps baking powder (gluten-free)
  • 1 tsp vinegar
  • 1 cup stevia
  • 1/3 cup coconut oil, melted

Chocolate Ganache Icing

  • 1/2 cup (60g) Low FODMAP Protein Snack Bar
  • 1/2 can coconut milk

Instructions
 

For cupcakes

  • Preheat the oven to 350°F and grease 12 muffin cups with some oil.
  • In a mixing bowl, mix together baking powder, gluten-free flour, baking soda, salt, and cocoa. Set aside.
  • In a large bowl, mix together the coconut milk, vanilla extract, vinegar, and coconut oil. Stir in the dry ingredients until well-combined.
  • Fill 2/3 of the muffin cups with the batter. Place in the preheated oven and bake for about 25 minutes, or until the toothpick when inserted comes out clean.
  • Let the cupcakes cool for at least 30 minutes before decorating.

For Ganache icing

  • In a small saucepan, heat coconut milk over medium-low heat. Stir well until small bubbles begin to form around the edges of the pan.
  • Slightly heat 1/2 cup of Low FODMAP Protein Snack Bar in the microwave for a minute or two. Then add it into a mixing bowl and pour hot coconut milk over it. Stir until well-combined. Cover the bowl using a plastic wrap for at least 2 hours at room temperature with frequent stirring.
  • Using a piping bag or a knife, apply the mixture to cupcakes. Serve and enjoy!

Nutrition

Calories: 215.6kcalCarbohydrates: 39.3gProtein: 2.9gFat: 5.6gSaturated Fat: 0.8gPolyunsaturated Fat: 1.6gMonounsaturated Fat: 2.7gSodium: 269.2mgFiber: 3.3g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Chocolate Cupcakes recipe from The FODMAPPER—Low FODMAP Vegan Chocolate Cupcakes Recipe!

Gluten-Free, Vegan

Low FODMAP Vegan Burger Patties

24 · Jan 19, 2019 · Leave a Comment

Low FODMAP Vegan Patties to make your burgers more healthy and nutrient-rich!

Low FODMAP Vegan Burger Patties
These flavor-packed Low FODMAP Vegan Patties are perfect option for those on a strict-vegan diet! No dairy no eggs but incredibly delicious with a great texture! You just have to add some low FODMAP veggies, some leftover stale bread or rice for binding and ofcourse
Low FODMAP Spice Mix (Chili Seasoning Mix) to make it more tasty.
Low FODMAP Vegan Burger Patties

Low FODMAP Vegan Burger Patties

These flavorful and nutrient-packed burger patties are extremely satisfying. A great way to satisfy your cravings for something hot & spicy!
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course dinner
Cuisine American
Servings 10 people
Calories 177 kcal

Ingredients
  

  • 1 cup cooked rice
  • 3/4 cup lentils, canned
  • 1/2 cup carrots, grated
  • 1.5 cups fresh bread crumbs
  • 1 cup canned mushrooms, oyster only
  • 1/2 cup fresh parsley, chopped
  • 1/8 cup ground raw sunflower seeds
  • 1 tbsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • Kosher salt to taste
  • Olive oil, as required
  • gluten free burger buns, lettuce leaves and sliced tomatoes, for serving

Instructions
 

  • Preheat the oven to 300°F. In a large mixing bowl, combine the veggies, ground sunflower seeds, lentils, cooked rice, bread crumbs, Kosher salt and Low FODMAP Spice Mix (Chili Seasoning Mix). Using your hands, work the ingredients together. Set the mixture aside for 10 minutes. 
  • Make the desired shape of the burger patties and line them on a baking tray, oiled with some olive oil. Place the tray in the oven and bake the patties for at least 20-30 minutes, or until golden brown.
  • Once done, remove the baking tray and serve the patties with burger buns, lettuce leaves, and tomatoes. Enjoy!

Nutrition

Calories: 177kcalCarbohydrates: 14gProtein: 16gFat: 10gFiber: 7g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
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For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

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Dinner, Lunch, Vegan, Vegetarian

Low FODMAP Veggies & Quinoa Salad

2 · Jan 19, 2019 · Leave a Comment

Prepare this Low FODMAP Veggies & Quinoa Salad, packed with IBS-friendly protein that won’t leave you hungry!

Low FODMAP Veggies & Quinoa Salad
This hearty protein-packed quinoa salad will keep you fueled for a long time. Light & fluffy texture of quinoa makes a perfect combo with crunchy arugula leaves and the pine nuts! you can serve this salad as an appetizer that will give a great start to your meal!

Low FODMAP Veggies And Quinoa Salad

This Low FODMAP salad is the best option for those who want to add more nutrition to their diet!
Print Recipe
Prep Time 10 mins
Total Time 10 mins
Course dinner
Cuisine Mediterranean
Servings 6 people
Calories 271 kcal

Ingredients
  

  • 2 tbsp garlic infused oil
  • 2 tbsps water
  • 2 tbsps Low FODMAP Certified Salad Dressing (Original Grapefruit)
  • 1 1/2 cups fresh cilantro leaves, chopped
  • 1/3 cup pine nuts, lightly toasted
  • 1.5 oz arugula leaves
  • 1.5 oz kale
  • 1 cup tomatoes, chopped
  • 1 cucumber, chopped
  • Kosher salt to taste

Instructions
 

  • In a large bowl, mix together the ingredients including cucumber, tomatoes, kale, arugula leaves, quinoa, and pine nuts.
  • Add Low FODMAP Certified Salad Dressing (Original Grapefruit) and garlic-infused oil, and toss with all the ingredients.
  • Serve and enjoy!

Nutrition

Calories: 271kcalCarbohydrates: 35gProtein: 9.2gFat: 11gSodium: 728mgFiber: 8.6g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
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For more amazing low FODMAP salad recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Veggies And Quinoa Salad recipe from The FODMAPPER— Low FODMAP Veggies And Quinoa Salad Recipe!

Dinner, Lunch, Uncategorized, Vegan, Vegetarian

Low FODMAP Vegan Lasagna

4 · Jan 19, 2019 · Leave a Comment

Make this Low FODMAP Vegan Lasagna for a hearty meal to enjoy with your family!

Low FODMAP Vegetarian Lasagna
Satisfy your hunger with this Low FODMAP Vegan Lasagna Recipe! Silken tofu, sprinkled with cheesy tasting nutritional yeast, makes an appetizing vegan substitute for Parmesan and Ricotta cheese. Add Low FODMAP Certified Spice Mix (Tuscan Herb) that has all kinds of herbs & spices to make mouth-watering lasagna.

Low FODMAP Vegan Lasagna

Whole wheat noodles with a lot of veggies make a healthy combination together for dinner or lunch!
Print Recipe
Prep Time 35 mins
Cook Time 1 hr
Total Time 1 hr 35 mins
Course dinner, lunch
Cuisine Italian
Servings 6 people
Calories 324 kcal

Ingredients
  

  • 8 oz whole-wheat lasagna noodles
  • 4 tbsps garlic infused oil
  • 4 medium courgettes, chopped
  • 1 large eggplant, diced
  • 1 large red bell pepper, thinly sliced
  • 4 cups tomatoes, chopped
  • 1.5 tbsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1 (16 oz package) crumbled and patted dry silken tofu
  • 2 tbsps. nutritional yeast
  • fresh basil, for garnish
  • 10 oz mushrooms, oyster

Instructions
 

  • 1. Preheat the oven to 400°F. Grease a 9-by13-inch baking dish using garlic infused oil.
  •  Pour the water in a large pot and bring it to boil. Add noodles and cook as per the directions that are given on the package. Drain.
  • Pour 2 tbsps. oil in a large skillet and allow it to simmer over medium heat. Add mushrooms; cook, by constant stirring for about 7-9 minutes until softened.
  •  Add, Low FODMAP Certified Spice Mix (Tuscan Herb) and allow them to simmer.
  • In a small bowl, stir nutritional yeast, tofu and the remaining 1 tbsp. oil together.
  •  Pour and spread over 1 cup of tomato sauce in the prepared baking dish. Top it with ¼ of the noodles followed by 1 cup sauce.  Add ¼ of the tofu and yeast mixture over the top. Repeat the same procedure by making 3 more layers with the remaining sauce, tofu mixture, and the noodles.
  • Serve and enjoy!
  • Cover it with foil and allow it to bake for 30-40 mins until bubbles start appearing around the edges of the dish. bubbling around the edges. Take out the baking dish and allow it to stand for 10 minutes.

Nutrition

Calories: 324kcalCarbohydrates: 42gProtein: 15gFat: 11gFiber: 8g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
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For more amazing low FODMAP salad recipes, bookmark The FODMAPPER site.

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Dinner, Vegan, Vegetarian

Low FODMAP Vegan Walnut Salad

2 · Jan 18, 2019 · Leave a Comment

Prepare this Low FODMAP Vegan Walnut Salad as an appetizer for dinner or you can also serve this as a side dish with a burger or curry!

Low FODMAP Vegan Walnut Salad

This Low FODMAP Nutritious Fruit & Walnut Salad will make your dinner more healthy by adding more fiber to your diet! Easy & tasty Walnut Salad made with Low FODMAP Certified Salad Dressing (Original Grapefruit)
Home » Dinner » Low FODMAP Vegan Walnut Salad Low FODMAP Vegan Walnut Salad

Low FODMAP Vegan Walnut Salad

Try this Low FODMAP walnut salad to add more fiber to your diet!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Appetizer, dinner
Cuisine American
Servings 2 people
Calories 285 kcal

Ingredients
  

  • 1 cup lettuce
  • 1 cup whole-wheat pasta
  • 1/2 cup tomatoes chopped
  • 1/4 cup cucumber sliced
  • 1/2 tbsp Low FODMAP Certified Salad Dressing (Original Grapefruit)
  • 1/2 tsp freshly ground black pepper if desired
  • 8 halves walnut
  • 1/8 cup cabbage thinly sliced

Instructions
 

  • In a large bowl, mix together lettuce, whole-wheat pasta, walnut halves, tomatoes, cucumber and cabbage.
  • Add freshly ground black pepper and Low FODMAP Certified Salad Dressing (Original Grapefruit). Toss all the ingredients together with the black pepper and salad dressing until well-combined.
  • Serve as an appetizer or as a side dish with a grilled chicken or beef steak. Enjoy!

Nutrition

Calories: 285kcalCarbohydrates: 22gProtein: 5gFat: 15gCholesterol: 5mgSodium: 60mgFiber: 2g
Keyword fodmap vegan recipe, vegetarian low fodmap recipe
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Dinner, Lunch, Vegan, Vegetarian

Low FODMAP Vegan Arugula Soup Recipe

2 · Jan 10, 2019 · Leave a Comment

Looking for low FODMAP vegan soup recipes?

Low FODMAP Vegan Arugula Soup Recipe

A delicious arugula soup for vegetarians & vegans! This low FODMAP vegan soup recipe is simple, rustic, healthy and flavorful.

Perfect addition to your low FODMAP soup recipes collection!

Low FODMAP Vegan Arugula Soup Recipe

Simple and scrumptious, this Low FODMAP Vegan Soup recipe is on its own! 
Print Recipe
Prep Time 10 mins
Cook Time 10 mins
Cooling time 15 mins
Total Time 20 mins
Course Soup
Cuisine American
Servings 6
Calories 53 kcal

Ingredients
  

  • 6 ounces arugula (170g)
  • 2 tablespoons garlic oil
  • 1 pound white potatoes (450g), peeled and diced into 1/2-inch cubes
  • 4 cups Casa de Sante low FODMAP vegetable broth (950ml)
  • 1 cup water (240ml)
  • salt and pepper to taste
  • coconut milk for topping (optional)
  • 2 teaspoon Casa de Sante Tuscan Herb Seasoning

Instructions
 

  • Rinse arugula and set aside.
  • In a pot, heat 2 tablespoons of low FODMAP garlic oil over medium heat.
  • Add Casa de Sante Tuscan Herb Seasoning and saute for 30 seconds, stirring frequently.
  • Add potatoes, low FODMAP vegetable broth, water, and salt to taste. Cook partially covered for about 10 minutes until the potato cubes are easily pierced with a fork.
  • Add arugula, stirring until the arugula wilts. Pour soup into a blender and puree.
  • Serve with a splash of coconut milk (optional)

Nutrition

Calories: 53kcalCarbohydrates: 10gProtein: 2gSodium: 17mgPotassium: 425mgFiber: 2gVitamin A: 675IUVitamin C: 12.9mgCalcium: 68mgIron: 3mg
Keyword Fodmap Vegan Soup Recipe, low FODMAP recipe, low FODMAP soup recipes, Low FODMAP Vegan Arugula Soup Recipe
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Dinner, Lunch, Vegan, Vegetarian

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