Pantry – Page 2 – Simple FODMAP

[FODMAP] All Purpose Flour

This recipe was inspired by this recipe.

5 from 1 vote

[FODMAP] All Purpose Flour

Here’s a recipe for flour that we have experimented with. It’s simple enough to make and does a decent job as a dough replacement.

*NOTE*: This flour does not brown the same as regular bread. Do not use colour as a key factour in determining “doneness”.

Prep Time5

Cook Time0

Total Time5

Course: Pantry

Cuisine: baking

Keyword: pantry

Servings: cups

Calories: 1695kcal

Ingredients

2 cups rice flour
2/3 cup potato starch
1/3 cup tapioca flour
1 tsp xantham gum

Instructions

Add all the ingredients together, mix well.
Boom All Purpose flour!

Nutrition

April 7, 2019April 7, 2019

I was feeling a little tired this morning so I figured why not be productive by making some stock. My Dad is coming over this weekend so I needed to make some vegetarian recipes. To help with that I thought that it might be time to make a vegetarian soup. Of course if you are going to make soup you need to have stock. It’s really hard to find FODMAP stock as most recipes use onion and that’s a no-no. I decided it was time for me to take up the challenge and make some FODMAP friendly vegetarian stock.

[FODMAP] Vegetable Stock Recipe

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.

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5 from 2 votes

[FODMAP] Vegetable Stock

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

Cook Time30

Total Time40

Course: Dinner

Cuisine: American

Keyword: pantry, stock

Servings: people

Calories: 65kcal

Ingredients

1 whole carrot
1 whole parsnip
6 sprigs parsley
3 whole Leeks only the dark green leaves see photo
1 bunch Green leaves from green onion (no white, light green) see photo
1 tbsp infused garlic oil
1 tbsp infused onion oil
1 whole bok choy
1 whole bay leaf
5 grinds salt
5 grinds pepper

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.)
Taste stalk, add salt to taste.

Nutrition

[FODMAP] Garam Marsala

Great to make Butter Chicken with. I like to make a bunch of it at a time and just have it on hand. I found these really great shaker lids on amazon make it super easy to use. If you want to know where I got the spice topper to the jar, I got it on Amazon. I love them.

gara marsla spice in a jar with a shaker lid

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4.50 from 2 votes

[FODMAP] Garam Masala

Great indian spice for butter chicken and more indian dishes. Made low FODMAP style.

Prep Time5

Total Time5

Course: Pantry

Cuisine: Indian

Keyword: Spice

Servings: tablespoons

Calories: 119kcal

Ingredients

2 tablespoon ground cumin
1 tablespoon ground coriander
1 tablespoon ground cardamom
1 tablespoon ground black pepper
2 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground nutmeg

Instructions

Mix all ingredients in a jar and shake. Close the lid tight and store in a cool, dry place.

Nutrition

[low FODMAP] BBQ Chicken Spice

Nothing tastes better than a little of the old BBQ chicken. Here’s a really simple spice recipe that I make in large quantity and always have on hand.

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4.13 from 8 votes

[low FODMAP] BBQ Chicken Spice

A great BBQ spice for chicken and other meats.

Prep Time5

Total Time5

Course: Dinner

Cuisine: American

Keyword: Spice

Servings:

Calories: 59kcal

Ingredients

1 tbsp Smoked Paprika
1 tbsp Paprika
1 tbsp Dried Parsley Flakes
1 tsp Salt
1 tsp Black Pepper
0.5 tbsp Dried Basil
0.5 tbsp Cayenne Pepper Adjust to taste

Instructions

Mix all ingredients together and store in an airtight container. I like to make lots in advance and use as needed when cooking. This should keep for 1 year with maximum flavour in an airtight container.

Nutrition

LOW FODMAP Pantry

Garlic replacement
Onion replacement
Curry Powder
How to make Low FODMAP Stock
Low FODMAP spices (Curtesy of Monash University)
Low FODMAP BBQ Sauce
Low FODMAP Cheeses curtsey of alittlebityummy.com

March 5, 2019March 5, 2019

How to cut a pepper

I guess I’m a little ridiculous cause I think there is an easy way and a hard way to dice up a pepper. So wash up and take of the sticker from the pepper

Here’s the easy way:

Remove the Sticker. Easy to forget so do it first.

Cut a pepper in half length ways:

Pepper on a cutting board cut in half length wise

Grab the middle(seeds) with your fingers and rip it out:

Put your fingers in behind the seeds and pull the seeds out.

Red pepper on cutting board with seeds ripped out.

Slice the top and bottom off:

1/2 of pepper sliced in half on a cutting board. Top and bottom cut off.

It’s always easier to cut a pepper from the inside out so leave the outside down on a cutting board. Diced up the ends of the pepper:

Dicing the top and bottom of a pepper on a cutting board

Cut middle of the pepper into strips

Red pepper on cutting board, with the centre being but into strips.

Now move the pepper strips on their side so you can dice them up.

Repeat with the other half…. the easiest way to dice peppers!

[Low FODMAP] Beef Stock Recipe

Here’s a great low FODMAP stock recipe that is dead easy to follow. I do suggest frozen bones in the recipe but you can easily pick these up by talking to your butcher. (They’ll just pull them out of their freezer). This recipe give you an option to use an instant pot but you can totally just use the old stove top to do the same thing.

Once the stock is done, I suggest freezer bagging anything you use into 2 cups bags, so you have it when you need it in the future!

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5 from 1 vote

Beef Stock recipe

It can be hard to find a FODMAP friendly stock in stores. You certainly need to read every ingredient to make sure you are good. If you have a little extra time you can make your own stock for any recipe that requires it in 20mins. (But three hours of cook time.) Making stock is amazingly easy. This recipe I tell you how to do it with a insta-pot but I'll also explain how to do it on the stove.

Prep Time20

Cook Time3

Total Time3 20

Course: Main Course

Cuisine: American

Keyword: stock

Servings: cups

Calories: 31kcal

Ingredients

1 bag Bones Every time you cook with meat, save the bones in a bag in the freezer. Or Ask the butcher.
1 cup Carrot parts Can be scraps from cutting carrots
1 cup vegetables that look old from your fridge. low FODMAP vegetables.
1 whole medium bock choy Can be the unused tops, can be the whole thing
1 cup fresh parlsey left overs from another meal frozen for today
10 whole peppercorn
1 tbsp onion infused oil
1 tbsp garlic infused oil

Instructions

Turn your oven on to 400f
Place raw bones on a cooking tray
Roast the bones for 1/2 hour. They should brown this will add a more robust flavour.
Throw everything in a pot and fill the port with water. Becareful not to over fill, you want to leave some space for boiling.

Insta-pot method

Turn the insta-pot on high pressure for 45mins. Allow a natural release.

Stove top

Bring pot to a boil, then turn it down to low.
Cover and simmer for ~3 hours
Skim off the scum floating on top every 1/2 hour.

Straining

Put a large bowl in the sink.
Put two knives over the bowl
Add paper towel/cheese clothe to catch the small pieces
Put your strainer on top
Pour contents of pot through strainer, into bowl
Put the stock back on the stove (or back in the instant port) and reduce the liquid until the stock is desired strength. (I sometimes reduce the liquid by 1/2 to intensify the flavour)

Chill quickly

To keep things safe, you want to quickly chill the soup. Use an ice water bath in the sink to quickly chill the stock.
After the stock is cooled, put in in the fridge.
Tomorrow or 6 hours later skim off the layer of fat on top of the stock
Freeze the stock as needed, or use it right away!
I find 2 cups in a ziplock the best way to freeze.

Notes

Making stock is all about leftovers from the freezer/fridge. We are trying to flavour water, all flavour you can add is good. I keep a scrap bag of ‘off cuts’ of vegetables in the freezer. (Carrot tops, Bok Choy leaves, tops of parsley, fresh ingredients I don’t want to go bad.) I also have a bone bag in the freezer where I keep the bones of chicken/beef/pork.

This recipe is my preferred way of making stock but I often just throw in what’s lying around that I need to use up.

If you don’t have an Instant Pot, but you want one click here to help support our site.

Nutrition

FODMAP Curry powder

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3.40 from 5 votes

FODMAP Curry powder

Great FODMAP curry powder. This makes it safe to use curry powder again. I often double the recipe and just keep it on hand in a jar. Keeps great for 6 months.

Prep Time5

Course: Main Course

Cuisine: Asian

Keyword: pantry, Spice

Servings: tbsp

Calories: 21kcal

Ingredients

2 tbsp ground coriander
2 tbsp ground cumin
1 1/2 tbsp ground turmeric
2 tsp ground ginger
1 tsp dry mustard
1/2 tsp ground black pepper
1 tsp ground cinnamon
1/2 tsp ground cardamom

WARNING Cayenne can be an aggravator only use it if you know the effects. (Safer to leave it out)

1/2 tsp cayenne pepper Leave it out if you don’t know how it effects you

Instructions

When measuring ingredients, think about cross contamination. Pour into your measuring spoon, don’t scoop out. (Do it over the sink for easy cleanup)
Add All ingredients to a bowl and stir, presto, magico, safe curry powder.
Or, as I like to do add them straight into my storage jar and shake.

Notes

I like to triple the recipe and just have it on hand for when it’s needed. Stores great for 6months.

Nutrition

Garlic Infused Oil

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5 from 3 votes

Garlic Infused Oil

Prep Time5

Resting time2

Total Time5

Course: Pantry

Cuisine: American

Keyword: pantry

Servings: servings

Calories: 120kcal

Ingredients

8 cloves garlic
500 mL jar
2 c olive oil

Instructions

Crush the cloves by placing the flat side of a knife on top and pushing it down with your hand.
Take the crushed cloves and throw them into your jar
Fill jar with olive oil
Close the lid tightly
Let it sit for 48 hours. But you can leave it longer … like if you forget about it.
Put a large bowl or a pot in the sink
Take a pasta strainer and put it in/on top of the bowl
Put paper towel (or cheese cloth) into the strainer to catch any loose garlic.
Pour oil into pasta strainer/paper towel slowly. You don’t want to pour to quickly to make sure the paper towel catches all the garlic.
Pour your garlic infused oil into its new home container.

Notes

This is a staple for all FODMAP kitchens.

Nutrition