This recipe is my first attempt to translate Kate + Cookie’s Spinach &Artichoke Enchildas. into a low fodmap reproduction. If you like the recipe show Kate and Cookie some love for inspiring this recipe.
**Important** you can only eat 1/3 of the recipe per meal and still be low FODMAP
low [FODMAP] SpinArt Enchiladas
Meatless mondays, will finally destroy Taco Tuesdays! (Because you won't stop eating these Enchiladas even as leftovers! Well, that's the idea… This is generation of one of our journey to translate this recipe from it's inspiration to a low FODMAP hit. Please
Prep Time30 minutes mins
Cook Time20 minutes mins
Course: Dinner
Cuisine: Mexican
Keyword: Enchiladas, vegetarian
Servings: 3 people
Calories: 622kcal
Enchilada sauce
- 3 tablespoons Butter
- 3 tablespoons corn starch
- 2 tablespoons tomato paste
- 2 cups vegetable broth
- 1 teaspoon apple cider vinegar or distilled white vinegar
- 2 teaspoons paprika
- 1 teaspoon cumin
- ½ teaspoon Hing sub in garlic infused oil if required
- ¼ teaspoon dried oregano
- ¼ teaspoon salt
- ⅛ teaspoon ground cinnamon
- 3 grinds Freshly ground black pepper to taste
Enchiladas filling
- 1 tablespoon vegetable oil
- 1 tablespoon garlic infused oil
- ¼ teaspoon salt
- 2 medium Bok Choy Stems chopped (This is my onion replacement)
- 225 canned artichokes, drained and rinsed, and chopped Must be canned it's important. only use 225 grams.
- 1 4-ounce can green chilis, drained
- 12 ounces baby spinach used fresh
- 120 grams canned black beans, drained and rinsed Must be canned it's important. It's important to really rinse, and only use 120 grams
- ¼ cup sour cream
- Freshly ground black pepper to taste
The Finished Enchilada
- 6 8-inch whole corn tortillas (use wheat if you can tolerate it.)
- 1 cup shredded Extra Old cheese
- Handful chopped cilantro for garnish
Preheat the oven to 400f
Measure the flour and spices into a bowl next to stove.
Place your tomato paste near the stove
In a medium-sized pot over medium heat, melt the butter.
Pour in the flour and spice mixture. While stirring constantly with a whisk, cook until fragrant and slightly deepened in color, about 1 minute.
Whisk the tomato paste into the mixture, then slowly pour in the broth while whisking constantly to remove any lumps.
Bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer, whisking often, for about five minutes, until the sauce has thickened a bit and a spoon encounters some resistance as you stir it.
Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper. Set aside.
Place a Frying pan, over medium low heat on the stove. Add oils.
Add Bock Choy, Cook, stirring often, until tender, about 4 to 5 minutes.
Add the drained artichokes and green chilis to the skillet, then add a few large handfuls of spinach. Cook, stirring and tossing frequently, until the spinach has wilted. Repeat with remaining spinach. Continue cooking, stirring frequently, until the pan is no longer wet with excess moisture.
Remove from heat and transfer the mixture to a bowl. Stir in the drained black beans and sour cream. Season to taste with salt and pepper.
Pour ½ cup enchilada sauce into your prepared pan and tilt it from side to side until the bottom of the pan is evenly coated.
To assemble your first enchilada, spread ½ cup spinach artichoke mixture down the middle of a tortilla, then snugly wrap the left side over and then the right, to make a wrap. Place it seam side down against the edge of your pan. Repeat with remaining tortillas and filling.
Drizzle the remaining enchilada sauce evenly over the enchiladas, leaving the very ends of the enchiladas bare. Sprinkle shredded cheese evenly over the enchiladas.
Bake, uncovered, on the middle rack for 20 minutes.
Optional
If the cheese on top isn’t golden enough for your liking, carefully transfer the enchiladas to the upper rack of the oven and boil for 1 to 3 minutes, until sufficiently golden and bubbly.
Remove from oven and let the enchiladas cool for 10 minutes (trust me!), then sprinkle chopped cilantro on top and serve.
Sodium: 2748mg | Calcium: 1010mg | Vitamin C: 288mg | Vitamin A: 37543IU | Sugar: 14g | Fiber: 15g | Potassium: 2475mg | Cholesterol: 70mg | Calories: 622kcal | Trans Fat: 1g | Saturated Fat: 20g | Fat: 39g | Protein: 29g | Carbohydrates: 52g | Iron: 12mg
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
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 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.
Here’s a staple dish that is super easy to do. You can’t really do this wrong and it lets every one get something that they want.
Roasted Vegetable FODMAP
This is a good recipe if you are having people over as there are lots of choices.
Prep Time10 minutes mins
Cook Time40 minutes mins
Total Time50 minutes mins
Course: Side Dish
Cuisine: American
Keyword: roasted, vegetables
Servings: 4 people
Calories: 331kcal
Seasoning
- ¼ cup vegetable oil
- 1 tbsp fresh thyme fresh is better but dried works in a pinch
- 2 tbsp fresh rosemary fresh is better but dried works in a pinch
- 2 tbsp red wine vinegar
- 1 tsp white sugar
- 3 shakes salt
- 3 shakes black pepper
Vegetables (here’s a suggestion but use what’s in the fridge)
- 1 each red pepper
- 2 small bok choy stems cut of the greens, fine to eat just don't fit in with roasted
- 2 cups baby carrots
- 4 small parsnip or use 2 large ones (~ 1 cup)
- 1.5 cup cherry tomatoes
vegetable cutting tips – cherry tomotos
Vegetable cutting tips – red peppers
Cut the peppers in half. Cutting through the stem.
Rip out the core with the seeds, Do it over the sink if you don’t want to make a mess.
chop up the red pepper in 1 inch pieces
Vegetable cutting tips – potatos
Lets cook
Place everything in 1 or 2 baking dishes. If it fits in a single layer in 1 baking dish you are good to go. (No vegetables should be overlapping). If they do not fit in a single layer use 2 baking dishes.
Pour on seasoning and mix well.
Throw the baking dish(es) in the oven for 40 mins. Stir 1/2 way through.
Serving: 1cup | Sodium: 636mg | Calcium: 537mg | Vitamin C: 233mg | Vitamin A: 27977IU | Sugar: 18g | Fiber: 15g | Potassium: 1934mg | Calories: 331kcal | Saturated Fat: 11g | Fat: 15g | Protein: 9g | Carbohydrates: 47g | Iron: 6mg
