I don’t like Zucchini in general, this is the only acceptable to eat it in my opinion. When you cook this it’s going to be ‘el dente’. Basically this translates to: cooked but still firm. (NOT Mushy). To be honest even though I don’t like zucchini because normally it mushy this is the way to make it. It’s really delicious and totally a welcome healthy side for your BBQ.
It’s coming up to summer and it’s time to get the BBQ going! To celebrate summer we have a couple BBQ inspired recipes to share with you. I have to say the weather is really changing here, and I have already fired up the old BBQ FODMAP style to test out some recipes to make sure they’re 100% ready for prime time. If you aren’t in the know this also means everything is gluten free!
Sometimes you just want ribs. Here’s a quick recipe to create oven ribs that are to die for. I have made both the ‘quick’ version and the long version(with Rib Rub). If you have the time the Rib Rub Marinade has more flavour. But that said these are amazing ribs both ways it just depends if you have the time. This does use our low FODMAP BBQ sauce and that requires Fody Ketchup so you may need to plan this out a little before making it. If you can’t do the BBQ just do the rub without it. It’s awesome and have had to do that in the past when I run out of Fody Ketchup.
Inspiration for you and me:
Shout out to lowfodmapeveryday.com as they have a great alternative Rib Rub I’m dying to try. Check them out. I was originally inspired by cafedelites.com for the cook times but never really followed anything else. Check them out.
Cut the Ribs in ½. (Your now making ½ Rack Ribs!) This makes packaging/handling/serving them easier. This is a super slick cooking trick from us to you, and totally worth following.
Don't Skip this step. Pull the membrane off the back of the ribs. The way I like to describe it is to use your knife to 'skin' a corner of the back of rib. Simply cut under the membrane on a corner of the ribs. Cut enough so you can grip it to pull off the membrane. Then just use force to pull the membrane off the back of the rib. This is an important step and should not be skipped. The membrane blocks flavour absorption and makes eating them a chore. You literally will understand why should do this if you don't do this. The membrane adds a bad crunch. Don't Skip this step.
For More Flavour (Optional Rib Rub Marinade 4-24 hours)
Combine all the ingredients for the Rib Rub and stir.
Paint all of your ribs with rib rub. Wrap in plastic wrap leave them in the fridge for 4-24 hours. The longer the better but life has a way of getting in the way.
Wrapping up the ribs.
Turn the oven on to 350f
Tear 4 sheets of aluminum big enough to wrap your ribs. It's much easier to do this before you get covered in sauce.
Paint on your BBQ sauce on to your ribs. Make sure to get them covered in sauce.
Turn the ribs so they so the longest part of the aluminum is along the width of the ribs. (And the bone is on the bottom)
Pull the long sides together and fold the aluminum foil edge down repeatedly making a good seal. It's easiest to make a fold on the left corner and keep folding across to the right. Be gentle, take your time, you don't want to make any holes in the foil. If you do, just start over with a fresh sheet. (If you have holes your ribs will dry out.)
Once you have rolled down your top seal. Flatten out the foil on the ends.
Repeatedly fold the foil ends to create another seal, on each end. You want to try and make sure you have at least 2 folds. Take your time and don't get any holes in the foil.
Place the ribs on a tray and throw them in the oven for 1 hour and 55mins.
Finishing the ribs
In the last 5 minutes, you want to take the ribs out, open the foil package, re-apply the BBQ sauce to the top of the ribs. Be careful they are hot. Use some BBQ tongs and a oven mitt so you don't get burned.
Turn the oven on to broil. (500f)
Place the ribs back into the oven with the door open. You just want to sear the BBQ sauce to the ribs. Only 5 minutes. So watch them start to bubble, after you see bubbling and not burning you are good to pull them out.
1/8cupyellow mustardalso known as prepared mustard (Make sure it doesn't contain bad stuff like garlic/onion. FYI French's that is in the picture does contain garlic and should not be used.)
1tspliquid smoke hickory
1/2cupbrown sugar
Optional Flavour Boost
1/2tspSumacIf you can find it this really is a wonderful addition
Instructions
Add All ingredients for the Sauce in a bowl and mix well
Optional: Drink some wine to prepare you stirring hand.
Make a Roux
Put a small pot on the stove. Turn the heat to just above Medium heat.
Melt 1 tbsp of butter in a small pot.
Once the butter is melted add 1 1/2 tbsp of corn starch. Stir continuously!
4, 4, and 4.
I suggest you ready the next four instructions before cooking. You need to stir continuously and for low stress it’s better to know what’s going to happen. If you didn’t already drink some wine… now may be a good time.
Once the it no longer smells like flour. (Turns golden) (~ 4 mins) slowly add the sauce. (Pour slowly while continuously stirring.)
Don’t worry if it get a little chunky as you slowly add the sauce! This is normal. Keep adding the sauce. Keep stirring… Continuous stirring!
Once it starts to thicken. (~4 mins) reduce to low and keep stirring.
Reduce heat to low and keep stirring (~4 mins)
Remove from the heat and let stand until cooled/used.
Sometime you crave what you can’t have. Sometime you need some comfort food. Here’s a way to enjoy Poutine without having to worry. It’s low FODMAP. It uses lactose free cheese to this is good for Lactose Intolerant people as well!
1packagefries~610 grams is what we used. (2/3 a large package). Tradition says to use straight cut fries, but you can see we don’t always follow tradition)
1 1/2cupFODMAP cheesewe used aged havarti, but you could use any fodmap cheese
1literbeefy stockRead the ingredients or make your own. Costco sells a low FODMAP beef stock.
2tbspbutterIf you like a thick gravy use 3 tbsp
3tbspcorn starchif you like a thich gravy use 4 tbsp
Gravy spices
1tspblack pepper
1pinchsaltto taste
1/2tsporegano
1/4tspbasil
1tspWorcestershire sauce
1tspsoy sauce
Instructions
Pre-heat oven as specified by fry instructions. (425f-500f)
Put Fries in the oven, cook to package instructions. Don’t forget to stir 1/2 way through.
Cut Cheese into 1/2 inch ‘curds’ (1/2 inch squares is fine)
Cook bacon
Cut bacon up into 1/4 inch pieces.
Making the Gravy
I highly suggest you read the rest of instructions before attempting the recipe. This is always a good idea, but here you are going to be stirring continuously so it would be a good idea to have already read through the steps to make your life stress free.
In a small pot, add the butter to melt on medium heat.
Once butter is melted stir continually!!! Add the cornstarch
Cooke until the “Floury smell” is gone. (~ 3 minutes) . (This is called making a roux)
Slowly add the stock, whisking continuously. Don’t worry it gets thick or chunky as you add stock initially. This happens, nothing is wrong. It does thin out as you add more stock
Add remaining ‘Gracy spices’ to the gravy.
Lower heat on gravy to simmer. Taste, and adjust as needed. No really, get two spoons out. One is for transfering to the one that goes in your mouth to taste. (This avoid cross contamination.) This is cooking. You should always taste it before you serve it! Adjust salt/spices until you like how it tastes.
Poutine Time!
When fries are done, salt and add fries to bowl
Add a layer of ‘cheese curds’ and bacon
Add a layer of fries
Add a layer of ‘cheese curds’ and bacon
Pour ~2 ladels of gravy over fries
Cover and let stand for the longest 5 minutes of your life. This is important as it allows the cheese to soften/melt.
Scrub the potatoes in the sink, so you can leave the skins on. This adds texture and vitamins. (If you are using red potatoes a little colour and red potatoes have a thinner skin.)
You want to cut the potato into ~ 1 inch pieces. Place all potatoes into a large bowl.
Add all of the oil and salt. Stir so all pieces get covered.
Add all potatoes to a glass cooking tray. You want to use as many glass trays as needed so the potatoes are in a single layer.
Place tray(s) in the middle of the oven. (If you are using multiple trays place them on the same rack.)
Cook for 20 mins. Then stir so all potatoes get cooked evenly. You may need need to use a metal flipper to scrape the potatoes off of the bottom of the pan.
Cook for the last 20 mins. You may need need to use a metal flipper to scrape the potatoes off of the bottom of the pan. Now the Potatoes are ready to go. (If you need to they keep warm rather well in a slow cooker on ‘Keep Warm’
So you love Indian food but need a FODMAP version? Here’s a recipe that won’t disappoint. It does use our Garam Marsala recipe so take a quick look there to make sure you have what you need.
Throw everything in the Instant except the “Added after slow cooking”
Turn the Instant pot on for 10 mins on high. Once time is up let it release for 10 mins
Remove the chicken and cut it up into bite size pieces
Blend the sauce that is left in the Instant pot. Either by blender or immersion blender.
return the chicken to the sauce.
Once the sauce has cooled enough to eat, stir in the remaining ingredients. It’s important to let things cool as you don’t want to curdle the greek yogurt. If it’s to hot this will happen.
Serve on Rice! Finish with more salt and pepper! This is key, it really bring out the flavours.
Notes
I was inspired by these recipe’s to make this dish:Please check out there sites for other ideas about not using a slow cooker or making other modifications:Well Plated.Two Sleeves.
Here’s a quick recipe so you don’t have to think. Generally speaking if you don’t have any single ingredient listed you are still going to be ok. I also find making stock therapeutic and helps me clean the fridge. I put in anything that’s older in my stock. Be careful though, try to keep equal quantities to keep the flavor balanced.
I typically use my Instant pot but you can get the same results by just simmering it on the stove for 3-4 hours instead.
Here’s a great recipe for making veggie talk for when you need to feed a vegetatian, or you don’t have any bones to make stalk.
Prep Time10 minutesmins
Cook Time30 minutesmins
Total Time40 minutesmins
Course: Dinner
Cuisine: American
Keyword: pantry, stock
Servings: 4people
Calories: 65kcal
Ingredients
1wholecarrot
1wholeparsnip
6sprigsparsley
3wholeLeeks only the dark green leavessee photo
1bunchGreen leaves from green onion (no white, light green)see photo
1tbspinfused garlic oil
1tbsp infused onion oil
1wholebok choy
1wholebay leaf
5grinds salt
5grindspepper
Instructions
Using only the greens – IMPORTANT
To be low FODMAP you can only use the green part of the leek
I’m paranoid so I also do not use the internal white of the leeks
You also need to maek sure you only use the green part of the green onion
Cooking instructions:
Cut everything into 2 inch pieces. Add anything from the fridge that you want to use up. (Don’t over power the stock try and add everything in equal portions.)
Toss in an Instant Pot
Fill with water to just below the Max line.
Push the “stock button” or on high for 1 hour. Whatever you Prefer.
when it’s naturally release (or 20mins whichever comes first)Place a large bowl in the sink and place two knives on top of it.
Place calendar with paper towel on top of the knives.
Pour contents of slow cooker into the calendar
Use for stock now, or reduce by 1/2 to intensify the flavour. (I always reduce the volume by half as I prefer a stronger stalk.)
