If you can have cake pops, why not low FODMAP “Meat Pops”? Here’s a couple tried and true, meat on a stick recipes to help your BBQ Season go out with a Bang.
Grilled Chicken “Meat Pops” – This was my summer go to. Did it with pork and chicken and it’s seriously my favourite grilled meat at the moment.
Thai Chicken skewers with peanut sauce – This is a classic dipping sauce meat skewer that’s not currently in fashion due to covid. Likely could be drizzled over chicken to make it covid friendly instead of dipping.
Savory Soy Pork Kabobs – Last summer’s go to Kabob. I will have to do a head to head battle next year.
low FODMAP Garlic Shrimp Skewers – It an enigma, both garlicky and low FODMAP! It’s a great compliment to a vegetarian meal if you are having meat eaters over. This is a family favourite that is requested on the regular
These chicken Kabobs are exploding/popping with flavour. I call them meat pops as they are just so good, that you want another. (Just like cake pops.)
low [FODMAP] Meat Flavour “Pops”
It's like a cake pop but for meatatarians
Prep Time4 hours hrs 10 minutes mins
Cook Time6 minutes mins
Course: Appetizer, Side Dish
Cuisine: American
Keyword: bbq, Chicken
Servings: 4 people
Calories: 395kcal
Meat
- 1 1/2 pounds boneless skinless chicken breasts cut into two bite chunks about 5 cm cubes
Marinade
- 1/3 cup olive oil
- 3 tbsp lemon juice
- 2 tbsp reduced sodium soy sauce
- 2 tbsp red wine vinegar
- 1 tsp white sugar
- 2 tbsp brown sugar
- 1 tbsp Dijon mustard
- 1 1/2 tsp salt optional!
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp paprika
- 1/2 tsp pepper
- 1/2 red pepper flakes Optional. Not all low FODAMP people can tolerate spice. Know your audience. Leave out if you don't know your audience
Optional:
- 2 whole red pepper cut to the same width of your meat nice pop of colour and you get your 'veg'.
Marinade
Add all ingredients in the Marinade and mix thoroughly.
Add your chunks of chicken to the marinade for 1-4 hours depending on what time you have. Can be left up to 12 hours in marinade, but I wouldn't suggest going much past that. I use a tupperware for this so I can stick it in the fridge, and shake it whenever I open the fridge. But you can just as easily use a ziplock bag to ensure max saturation of of the marinade.
Skewer your meat.
Cooking
Get your grill hot, then turn it down. (~400-450 ish)
Cook the meat turning every 3 mins to get all four sides cooked. (12 mins total cook time).
Pro tip
Don't be afraid to move cooked skewers off the heat if they're done earlier than the rest. Rotate your skewers around and around the BBQ, to get the most even cook. (All BBQ's have hot spots). For the best skewers you've ever had, just watch them cook for 12 mins and they'll be amazing. It's worth the time to watch them. If you don't you may get an uneven cook.
Sodium: 1402mg | Calcium: 40mg | Vitamin C: 7mg | Vitamin A: 340IU | Sugar: 7g | Fiber: 1g | Potassium: 714mg | Cholesterol: 109mg | Calories: 395kcal | Trans Fat: 1g | Saturated Fat: 3g | Fat: 23g | Protein: 37g | Carbohydrates: 9g | Iron: 2mg
Seems a little crazy that we are making garlic shrimp considering that Garlic is high fodmap. The trick here is a staple in my pantry. Garlic Infused Olive is used to replace the garlic.
low [FODMAP] Garlic shrimp
This is a really fast protein to make if you don't have a lot of time. Great side dish to any vegan/vegetarian dish to provide meat to your guests. They cook so quickly they really should be the last thing you do before serving dinner.
Prep Time35 minutes mins
Cook Time6 minutes mins
Course: Appetizer, Side Dish
Cuisine: French
Keyword: bbq, shrimp
Servings: 4 people
Calories: 249kcal
Marinade
- 1 tbsp garlic infused oil
- 1/4 cup olive oil
- 1/4 cup fresh Cilantro
- 1/4 cup fresh parsley use less than a 1/4 of dried parsley in a pinch
- 1 tbsp lemon juice 1/2 a small lemon juiced
Protein
- 1 lb shrimp peeled and deveined is my preferences
Optional: If you are using bamboo or wooden skewers
30 mins before serving (or longer)
'Spear' all your shrimp on to metal skewers.
Combine Marinade ingredients (garlic infused oil, olive oil, cilantro, parsley and lemon) in a bowel and mix well.
'paint' on the marinade on your skewers. Wrap in plastic and stick them in the Fridge.
Sodium: 138mg | Calcium: 79mg | Vitamin C: 7mg | Vitamin A: 384IU | Sugar: 1g | Fiber: 1g | Potassium: 329mg | Cholesterol: 183mg | Calories: 249kcal | Trans Fat: 1g | Saturated Fat: 2g | Fat: 18g | Protein: 23g | Carbohydrates: 1g | Iron: 1mg
I was ordering more gluten free breadcrumbs from Amazon when I came across some gluten free Gnocchi. It was a little crazy that Amazon was selling it but it was $2 a package. What an amazing price. So I figured I’d learn how to make Gnocchi.
Tuscan Gnocchi
This is an amazingly flavourful vegetarian dish. I totally love this dish and am so happy I found a simple but delicious way to eat gnocchi. This could easily be modified to be completely vegan. This recipe was inspired by https://www.delish.com/cooking/recipe-ideas/a22845363/tuscan-butter-gnocchi-recipe/ so if you like it go over to there site and give them a vote.
Prep Time20 minutes mins
Cook Time25 minutes mins
Course: Dinner
Cuisine: Italian
Keyword: gnocchi, vegetarian
Servings: 6 people
Calories: 587kcal
- 3 tbsp. butter If making vegan, use vegetable oil
- 1 tsp garlic infused oil minced
- 2 cups halved cherry tomatoes
- 1 tsp dried oregano
- 5 pinches Kosher salt
- 5 twists Freshly ground black pepper
- 1 Pinch red pepper flakes (Only if this works for your tastes, tummy)
- 200 grams baby frozen spinach ~1/2 a pack of frozen spinach
- 1 cup low FODMAP chicken stock
- 1 cup lactose free heavy cream You can sub with lactose free milk but it's not as flavourful. Find as heavy a lactose free milk product you can. If making vegan, use coconut milk.
- 1/2 cup freshly grated Parmesan
- 1/4 cup freshly chopped herbs I prefer basil, but use any fresh hurbs like parsley, plus a little more for garnish. You can use dried herbs in a pinch but fresh is a lot more flavour.
- 2 packages 500g packages of gnocchi
- 1 cup shredded mozzarella
- 8 wedges Lemon Really nice touch, you can go without but try it it really kicks it up notch.
Thaw the frozen spinach. Don't try just throwing it in the pan to melt it. If you need to do this quickly, throw it in a microwave safe dish with a lid loosely placed on top. Microwave for ~3 minutes. (The lid will keep the steam in and help thaw this quickly) Do not tightly close the lid it will cause a steam bomb.
Turn your oven on to 350°.
In a large skillet over medium heat, melt butter and add garlic infused oil.
Add cherry tomatoes and season with oregano, salt, pepper, and a pinch of red pepper flakes. Cook until tomatoes start to look a little "beaten up".
Stir in broth, heavy cream, Parmesan, and herbs and bring to a simmer.
Reduce heat to low and simmer until sauce is slightly reduced, about 3 minutes.
Add gnocchi and toss to coat.
Pour gnocchi into a 9”-x-13” baking pan and top with mozzarella.
Bake until gnocchi is cooked through and cheese is melty, 30 minutes.
Garnish with more herbs and squeeze lemon on top before serving.
Serving: 4g | Sodium: 1296mg | Calcium: 297mg | Vitamin C: 22mg | Vitamin A: 4380IU | Sugar: 2g | Fiber: 5g | Potassium: 388mg | Cholesterol: 92mg | Calories: 587kcal | Saturated Fat: 18g | Fat: 30g | Protein: 17g | Carbohydrates: 66g | Iron: 8mg
Here’s a great side dish to add to any meal. Really simple but delish.
[low FODMAP] Green Beens
Here's a incredibly simple side dish to add to dinner tonight.
Prep Time5 minutes mins
Cook Time10 minutes mins
Course: Side Dish
Cuisine: American
Keyword: vegetables
Servings: 4 people
Calories: 90kcal
Cost: $3.50
Add garlic infused oil and butter to a pan on medium heat.
Grab a handful of green beans and "bump" them on a cutting board so the tips are all even.
Cut the tips of the green beans off. Repeat this on both sides. (The tips are not as nice to eat as they are more "fibrous".)
Add the green beans to the pan, and start cooking! You want to pull them off when they just start to brown. I suggest that if you think they're done, take them off the heat, fork one and run it under cold water until it is safe to eat. Then eat it and see if it's done enough for you. If it's good you are done, if you need more "doneness" leave it on for a little longer.
Once cooking is complete add some salt and pepper and serve.
Serving: 0.75cup | Sodium: 32mg | Calcium: 41mg | Vitamin C: 13mg | Vitamin A: 846IU | Sugar: 4g | Fiber: 3g | Potassium: 232mg | Cholesterol: 8mg | Calories: 90kcal | Saturated Fat: 2g | Fat: 7g | Protein: 2g | Carbohydrates: 8g | Iron: 1mg
This recipe was totally converted to low fodmap from this recipe. If you like it please rate it on their site too!
low FODMAP Funeral Potatoes
Great to freeze and cook/when you need them. Just don't add the corn-flake until just before cooking if you are going to freeze them.
Course: Side Dish
Cuisine: American
Keyword: potatoe
Servings: 0
- 10 small potatoes par cooked and diced up like hashbrown You can sub thawed hash browns if you can find them gluten free.
- 2 cups lactose free sour cream
- 1 1/3 cups cream of chicken soup see our recipe
- 10 tbsp butter divided, melted
- 1 tsp salt
- 1/4 tsp black pepper
- 1 tsp onion infused oil
- 2 cups shredded low FODMAP cheese use an extra old cheese
- 2 cups corn flakes cereal
Preheat oven to 350 degrees F.
Combine sour cream, cream of chicken soup, 6 Tablespoons of melted butter, salt, pepper and onion infused in a bowl. Mix well.
Add potatoes and shredded cheese and stir to combine. Spoon mixture into a single layer in a 9×13” pan.
Add cornflakes to a large ziplock bag and crush gently with your hands or a rolling pin.
Add remaining 4 tablespoons of melted butter to the crushed cornflakes and combine well. Sprinkle mixture over potatoes.
Bake uncovered at 350 F for 40-50 minutes.
Guys, We were having a dinner at a friends house and they had cooked up some mushrooms. *To have with some steaks.) I loved the smell but knew I was about to miss out because they generally contain Polyols. Normally my friend is amazing at cooking a low FODMAP dinner, even though they don’t need to eat that way. (They do low FODMAP as I was coming over.) . I happened to say that they smelt great and I wanted to have them but I would have to skip out on them as they were not FODMAP. My friend said, “Yes they are I looked it up. These are Oyster Mushrooms.” I was blown away. I had been skipping out on all mushrooms assuming they were all bad due to the . (Or had to be eaten in very limited quantities.) . But for Oyster mushrooms you can eat a reasonable serving and still be low FODMAP. This rocked my world as I had given up on mushrooms. Here’s a good article from alittlebigyummy.com on other mushrooms you can eat. Here’s a recipe for Oyster Mushroom Risotto I’m dying to try and will upload after I have made it to let you know how it went. As shown in my BBQ post I made BBQ roasted Oyster Mushrooms but I’m still fine tuning the cook timing. I have to say I prefer “king Oyster Mushrooms” as their long stocks makes for a more familiar texture to the mushrooms I”m used to.
Doesn’t everything sound better being called a Steak? Well Vegetarian’s here’s your steak. Meatatarian’s here’s an awesome side.
low FODMAP BBQ Pepper Steaks
Great side dish to add more vegetables in your life.
Prep Time5 minutes mins
Cook Time15 minutes mins
Course: Side Dish
Cuisine: American
Keyword: gluten free, vegetables, vegetarian
Servings: 4 people
Calories: 62kcal
- 4 whole red peppers
- 2 tbsp oil
Cut the peppers in half and rip out the seeds and stem
Use your hands to flatten them. (Grab the curly sides and bend them flat) It's ok if they rip.
Remove the "white part" from the inside of the pepper. It's will burn faster than the peppers and won't look as good.
Place peppers on the grill skin side up.
After ~7 mins turn the peppers over.
After another 7 mins take them off the grill and server them right away.
Serving: 1pepper | Sodium: 1mg | Vitamin C: 1mg | Vitamin A: 31IU | Sugar: 1g | Calories: 62kcal | Saturated Fat: 1g | Fat: 7g | Protein: 1g | Carbohydrates: 1g
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.
Low FODMAP BBQ Zucchini
Great side to have with BBQ meat
Prep Time5 minutes mins
Cook Time10 hours hrs
Course: Side Dish
Cuisine: American
Keyword: gluten free, vegetables, vegetarian
Servings: 3 people
Calories: 84kcal
- 4 whole zucchini I use ones ~ 10inches
- 2 tbsp olive oil
- 1 tsp salt
- 1 tsp pepper
Pre-heat the BBQ on Medium
Cut Zucchini into quarters about 4 inches long. I cut off the tops as this looks better
Brush with oil
Sprinkle with Salt & Pepper
Place the Zucchini length wise on the grill
Flip the Zucchini to a new side every 3 minutes. (3 sides so ~10 minutes total)
Serving: 6pieces | Sodium: 776mg | Sugar: 1g | Fiber: 1g | Calories: 84kcal | Saturated Fat: 1g | Fat: 9g | Protein: 1g | Carbohydrates: 1g | Iron: 1mg
