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I loved finding this video and thinking, this is actually almost fodmap friendly. I thought why not help totally translate it to low FODMAP for everyone to enjoy it. I think the video totally fits for this website. It’s showing basic dishes and how to cook them. At no point does he give exact measurements, just do what looks right. This is cooking, just take a guess and call it “your way”. These are mostly dishes for two. (Except the roast chicken). All are simple and require few ingredients.

Pork Chop with Peppers

• Swap out all Garlic for Garlic oil. 1 tsp Garlic Infused Oil will replace all the garlic cloves he adds. If you really like garlic add a little more.
• Swap out Onion for Zucchini Spirals add 1 tsp Onion Infused Oil.

Pan Fried Scallops with Crunchy “Cucumber” matchsticks

• Swap out the Apple pieces with cucumber “matchsticks”. Cucumber sticks = Cucumber cut up the same way the apple is cut up in the video.

Chicken & Chicory in Marsala Sauce

• Swap out Marsala for red wine. (Marsala is high FODMAP)
• Swap out all garlic for 1 tsp Garlic infused oil
• Spwap our chicory for Chicory Leaves or Endives you can only eat 1/2 cup of to be safe. So you can cook more but server your self less. If you can tolerate mannitol you can have 1 1/2 cups and have “yellow” warning for Mannitol. (Monday app)

Seabeam with Tomatoes and Herb Salsa.

• No changes at all

Roast Chicken

• Swap out Chorizo for some salt & pepper and 2/3 ground pork and 1/3 diced bacon (make sure to sprinkle it in so it doesn’t clump together) it looks like he uses about a cup and a half. (store any extra for sausage substitute in the future) then add 1 tsp Garlic Infused Oil and 1 tsp Onion Infused Oil.
• Add diced zucchini, and cabbage instead of onion.
• Swap out the beans for Edamame. Watch your serving size 1 cup of Edamame is low FODMAP. I think naturally you would server yourself less than this but it’s good to know what you can eat.
• You can use dried tomatoes, but you should eat them sparingly only 3 dried tomatoes is low FODMAP. So cook more but make sure you serve yourself less.

These are great! Wow! Sometimes it’s really nice to have food that pretty much just comes out of the box. Bisquick makes an awesome pancake and it is totally gluten free and quite seemingly low FODMAP.

Their serving size is a little off. You will not get 10 pancakes as claimed for a single batch, unless you want them sized like pancake sliders! In the suggested serving we got 6 adult sized pancakes. This was enough for 2 people and was a great replication of the tried and true pancake that you may miss. If you are looking for a pancake mix I would 100% suggest it. I would suggest serving it with fruit. Why fruit? Well according to Monash ~2 tablespoons is totally okay. Unfortunately they don’t have information about more than 2 tablespoons. So you may want to throw on a little Cool Whip (dairy free F.Y.I.) & strawberries and go light on the syrup.

You can’t stay home all the time. What are some strategies for eating out at a restaurant?

• Plan ahead
  • It’s way easier if you preview the menu before and figure out if this is somewhere you can eat. You should have an idea of what you want to eat.
  • Once you have an idea of an option. Contact the restaurant ahead of time. The more notice you give them the better they can help you. If you don’t have time to call ahead use a reservation service like Open-table. We have had great results by requesting a knowledgeable server and explaining we have allergies.
  • Where possible avoid “the rush” as you will get better service visiting restaurants that aren’t getting slammed.
  • Ask if the restaurant has an allergy protocol.
  • Honestly, eat at a chain restaurant. They usually have well established allergy protocols.
• Use the word “Allergy.”
  • If this doesn’t trigger a visit from the manager/chef, you are in for a bad time. This means they don’t have an allergy protocol and you are relying on your server to protect you. This can be a crab shoot so watch out.
• Work with the menu.
  • Ask for substitutions.
  • Ask for pre-made sauces on the side or eliminate any sauces completely.
  • Ask if what you want can be “Made to order?” (Watch our for BBQ dishes. They are often pre-made and can’t be “clean” as they usually have rubs on them.) This typically means you have a chance to modify it. As they will make the dish when it’s ordered. If it’s pre-made then you will have a harder time.
  • We have found it’s easier to discuss everything that is going to show up on the plate. Menus do not always tell you everything. Ask about garnishes. What is pre-made? What is made to order?
• Be Brave!
  • Mistakes happen. If you get a dish that doesn’t match what you discussed let your server know immediately.
  • If you spent all the time following the above steps and what your discussed doesn’t show up, let the restaurant have a chance to make things right. You aren’t being an a**hole, you are being kind to give them a chance to recover.
• Be Loud with your praise.
  • If they get it right post and let others know!

I made this salmon a couple of weeks ago and it’s a knock out. It’s simple, delicious and takes next to no time to make. This is a great recipe for you if you don’t have a lot of time, or a lot of ingredients but you want to eat a healthy salmon dinner. I think it’s actually a great date dinner as you don’t need to concentrate, but it has the pizzazz to tantalize. If you have a pescatarian friend this is also a great recipe. I have a pescatarian in my family and it’s always challenging for me to find new fish recipes that I also like. This is an amazingly delicious recipe so I totally suggest it for anyone.

We all have a friend that is trying to eat healthy. That’s really not a problem when you are eating low FODMAP. Generally, the dishes are quite healthy. However I have a kick-ass Teriyaki Salmon Bowl recipe that is full of flavour and also give you vitamins and nutrients. I think it’s also a synch to make but is a heavy hitter in the amazing flavour department. Basically, I think this dish is a knock out even if you don’t care about healthy eating and definitely makes for a great presentation. On the plus side if you need a Teriyaki recipe this is my go to that always wins people’s hearts. There is something about the combination of spinach/sesame/quinoa/salmon and the richness of Teriyaki sauce that speaks to my soul. You have flavour, you have texture I love this dish. I hope you enjoy it as much as I do!

FODMAP is not supposed to be a long term way of life. Sure it’s a place to start and brings huge relief to many people, but it’s also supposed to be an evolution where you re-introduce new items back into your diet. I found a great image the other day on a Reddit FODMAPS (the “S” is for support) forum that I think does a great job helping you to bring elements back into your diet. Now before I post it you actually have to be doing a solid job of being low FODMAP before following this. If you have questions about low FODMAP and want to talk to some real people and get advice. I can’t say enough how great I think this reddit forum is. So if you are up to the challenge of not cheating and have eaten low FODMAP for a while then here is a good picture that helps describe some challenges you can take to re-introduce food.

I hope you have been following our site! This is an easy insta-pot rib dinner with (S)mashed potatoes and steamed broccolini. Co-ordinating the preparation, cooking and timing to produce any finished meal can be tricky. You know, the where do I start? and how do I make this so it is all ready to serve at the same time?

So here is the plan for timing so you know “what to make and when,” to coordinate your making all the food. I hope this post helps you get a feel for timing.

First step: Make our recipe for BBQ sauce.

This takes a little bit of time but is totally worth it. You could make it ahead, like the day before. It keeps well in the fridge. You will need Fody Ketchup. This is an Australian company but in North America you can purchase it from Well.ca.

The best part is that if you followed our Costco post you can cook the ribs from frozen. Start by following our Quick Rib Recipe.

While you are waiting for the Ribs to cook, place two pots of water (4 cm/2 inches deep) on to boil, covered with lids. Use one large pot for the (S)mashed Potatoes and the other to steam some broccolini. (Shut the pots off when they boil, since once the water has boiled the first time it’s easier to get it back to a boil.) I usually start by cooking the (S)mashed potatoes first because they take longer to cook than broccolini, plus keep their heat well. (Prior to serving, leave potatoes in their pot, covered, off the heat to keep warm.) After you have started the (S)mashed Potatoes, make our BBQ sauce recipe (if you didn’t make it ahead).

Go back to the Quick Rib Recipe and add the extra spices.

Next prepare the broccolini: wash and trim off the tough thick stems. For steaming the broccolini I usually use a Bamboo Steamer but you can use any steamer you want. Place the steamer in the pot or on top of it. Don’t start steaming the broccolini just yet. Wait until the Ribs are ready in the Instant Pot and then it’s time to turn them on. (When the Ribs in the oven are done, they’re done.) Finish up the potatoes if you haven’t already and wait for the ribs to be completed.

Recently we posted a new recipe for Gluten Free Crepes. Crepes are just a platform for flavour. You can dress them up any way you want. Our recipe is great to make the day before and just warm up so that you have a ready made breakfast that’s quick and easy to serve in the morning. I highly suggest that if you have are having a party the night before and the guests stay over making them the day before. Here’s some quick ideas for you:

Sweet:

Cool Whip & low FodmapFresh fruit – Yes, cool whip is lactose free, and you can’t beat fresh fruit. low FODMAP fruit ideas: Unripe bananas, blueberries, kiwi, mandarins, oranges, papaya, pineapple, rhubarb and strawberries.

Savory:

Peanut butter and un-ripe banana. (Yes has to be green)

low FODMAP Cheese & Gluten Free smoked ham. Add a little fresh spinach

What are your suggestions for fillings? Comment below!

FYI: We also are going to experiment with using these crepes as gluten free tortillas. We think this might be a great answer to the “Gluten free tortillas” problem. It’s hard to find good Gluten Free Tortillas. Yes they’re are some authentic corn ones that are good but they are often dry and not as fresh as we’d like or as big as we’re used to.