Dining Out – Chipotle

Let’s face it. Dining out while on the low FODMAP diet is not easy. Onion and garlic are EVERYWHERE! I’m on the lookout for restaurants that offer low FODMAP or low FODMAPish options. Today’s post highlights my lunch from Chipotle, which happens to be right across from my Boston office.

While it wasn’t the most colorful meal, it was quite tasty and a good option for a quick lunch if you’re on the road or don’t have time to pack something. If I had thought ahead, I would have brought some sliced tomatoes to go on top.

Chipotle1

Here’s what to order:
Brown or white rice (it’s seasoned with lime juice and cilantro)
Pork carnitas (seasoned with salt, pepper, juniper berries, thyme, and bay leaves)
– This is the only protein on the menu that is not made with garlic and onion (sorry
(vegetarians)
Cheese (this cheese is low lactose)
Lettuce

Alternatively, you could order a salad and add rice, pork, and cheese OR corn tacos with any of these ingredients.

Here’s the nutrition info on my meal:
Calories: 510
Protein: 36.5 g
Fat: 26.5g of fat (11g are saturated fat)
Sodium: 805mg

I suspect that the portion they served to me was more than the amount listed on the website, so keep that in mind if your server is heavy handed. Making your own food will almost always be healthier, but it’s nice to have some low FODMAP options when you need them.

Chipotle2

Kale, Sweet Potato, Feta, & Bacon Frittata (Low FODMAP)

This frittata recipe is great for an easy weeknight dinner. If you prep the ingredients and cook them ahead of time it will take no time at all. You can add and subtract ingredients. For example, use white potatoes instead of sweet potatoes, take out the bacon or the cheese if you don’t want them, add spinach instead of kale, etc. This recipe meets the cutoff of 1/2 cup sweet potato per serving.

If you’re using bacon, cook it first in an ovenproof pan.

bacon

When the bacon is crispy, remove it from the pan and place on paper towels to drain. Wipe up some of the bacon grease with a paper towel, leaving about 1 Tbs in the pan. Add the garlic to infuse in the fat.

garlic

Add the sweet potatoes and cook until soft, about 10 minutes. While they are cooking, mix together the eggs and water.

sweet potatoes

Add kale and cook until wilted. Sprinkle the bacon and feta on top.

Frittata ingredients

Pour the egg and water mixture over all the ingredients.

Frittata 2

Cover the pan and cook for about 3 minutes. Transfer to the oven without the lid and cook under the broiler for 6-9 minutes. The timing will depend on the strength of your oven.

Low FODMAP Frittata

Kale, Sweet Potato, Feta, and Bacon Frittata (Low FODMAP)

Ingredients:
4 slices of bacon
1 garlic clove (for infusing)
2.5 cups diced sweet potatoes (1/4 inch squares)
5 stalks of kale
8 eggs
1/4 cup water
1/2 cup feta

Instructions:
1. Cook the bacon in an oven-proof skillet (8-10 inches) until crispy, remove and crumble
2. Pour out some of the bacon grease, so 1 Tbs remains.
3. Saute garlic clove in the bacon fat for about 1 minute. Remove and throw away.
4. Add sweet potatoes. Cook on medium heat for about 10 min until potatoes are soft, mixing occasionally. While potatoes are cooking, mix up the eggs and water.
5. Add kale and cook until wilted, about 1-2 minutes.
6. Sprinkle bacon and cheese on top of vegetables.
7. Pour egg mixture over all ingredients.
8. Cover pan and cook on medium for about 3 min.
9. Transfer the entire pan to the oven and broil for about 6-9 minutes. This will vary based on hot hot your oven gets. Check on it frequently to be sure it doesn’t burn. It will be finished when the top is brown and eggs are cooked through.
10. Let cool and slice into 4 slices.

 

 

Marinated Tofu Bowls

Here’s a blog post written by my lovely intern Maité Santiago:

It’s cold outside, and a nice big warm bowl of something is just right! This recipe is one that is great when you also are looking to have some leftovers to carry you through the week. The first step to this recipe is one that while beneficial is not crucial: SOAKING YOUR GRAINS!

Marinated Tofu

Why might it be helpful to soak your grains? The answer is phytic acid.

Phytic Acid is present in the bran and hulls of foods such as grains, beans, nuts and seeds,. It is what preserves and protects these foods from sprouting in your pantry. However, this natural protective element may also interfere with the absorption of the minerals offered by these great foods. Soaking your grains, beans, nuts and seeds, neutralizes the phytic acid! People with very sensitive bellies may also find that soaked grains are more tolerable. Soaking can be done while you’re sleeping or even before you leave the house in the morning. Here are a couple of links that go deeper in the subject: Nutrition StrippedMy New Roots

Marinated Tofu 2

Best part about this recipe is how much you can get done ahead of time or while the rice and tofu finish cooking. You can prep the veggies, tofu or even cook the rice a day ahead and then throw it all in a wok or pan. However you decide to tackle this recipe, it’s sure to satisfy and keep you warm for days to come.

Marintated Tofu Bowls

Marinated Tofu Bowls (Low FODMAP)

Ingredients:
1 cup short grain brown rice, soaked overnight (optional)
2 cups/ 16oz filtered water
14oz/397g extra firm tofu, drained
1/3 cup / 2oz low sodium soy sauce
1 tbsp toasted sesame oil
2 inch ginger root, minced or made into a paste using a microplane
3 stems/ 65g (or use the entire bunch!) curly kale, coarsely chopped
1 medium size/140g carrot, grated or spiralized
1 red bell pepper, sliced, seeds and stem discarded
1 tbsp olive oil
green tops from one scallion, thinly sliced
Sesame seeds to garnish (optional)

 Instructions:

  1. Soak brown rice overnight with 4-5 cups of filtered water, set aside.
  2. Next day, drain and rinse brown rice and place it in a medium sauce pan with 2 cups filtered water and salt to taste. Bring to a boil, reduce heat to a simmer, cover and let cook for 45-50 minutes.
  3. Meanwhile, cube tofu into bite size pieces and place in a large bowl or baking pan and add soy sauce and sesame oil. Toss and let sit for 20 minutes in the fridge. Preheat oven to 350 degree Fahrenheit while the tofu marinates.
  4. After 20 minutes, transfer marinated tofu onto a lined baking sheet with parchment paper and place tofu in oven, bake for 30 minutes. Reserve the marinade left from the tofu and add in the ginger, set aside.
  5. While the tofu’s baking and rice finishes up, prep the remaining veggies.
  6. Once rice and tofu are done cooking, warm a wok or a large pan with olive oil and cook kale, red pepper in remaining marinade with ginger for 5-6 minutes. You may either toss all ingredients in a pan and cook it like a stir fry or serve ingredients separately!
  7. Garnish with green tops from scallions and sesame seeds! Enjoy.

Chocolate Dipped Clementines (Low FODMAP)

Looking to satisfy that sweet tooth? These chocolate dipped clementines are absolutely delicious and definitely healthier than some of the holiday sweet treats out there at this time of year. Consider bringing these to your next holiday party for everyone to enjoy.

Chocolate Dipped Clementines

Chocolate Dipped Clementines (Low FODMAP)
Low FODMAP serving size: 8-10

Ingredients:
The amount of ingredients will depend on how many you’d like to make. Try 1/2 cup chocolate chips for 8 clementines.
Semi-sweet chocolate chips
Clementines

Instructions:
1. Spread a sheet of wax paper on a baking pan.
2. Peel clementines and separate into segments.
3. Melt the chocolate on a double broiler or in the microwave, being careful not to burn it.
4. Dip the clementine segments into the chocolate so half of it is covered.
5. Lay the segments on the wax paper and allow to dry. Once they’re dry, store them in a covered container in the fridge for up to 4 days.

 

Crock Pot Autumn Turkey Chili (Low FODMAP)

Looking for a recipe to throw in the crock pot this week while you’re focused on Thanksgiving prep? Here’s a recipe my lovely intern Michelle Pearson, a graduate student at the Tufts’ Friedman School developed for the fall season.

This recipe combines ground turkey, butternut squash, zucchini, frozen corn, tomatoes, and spices. On the FODMAP elimination diet butternut squash is limited to 1/3 cup per serving. Each serving of this chili contains just under 1/3 cup butternut squash. To turn this into a vegan chili, use Quorn grounds, original flavor.

Autum chili ingredients

First, cook the ground turkey on the stove, chopping it up with a wooden spoon. Then chop up all the vegetables. Add all ingredients to the crock pot and let it cook away while you enjoy the rest of your day.
Autumn chili chopped

Autumn Chili

Ingredients:
2 lbs ground turkey (use 1lb extra lean and 1 lb dark meat) (use Quorn grounds for a vegan chili). If you like more veggies and less meat in your chili, substitute more zucchini and peppers for 1/2-1 lb of meat/Quorn.
2 cups butternut squash, cubed
1 large green bell pepper, diced
1 large red bell pepper, diced
1 cup corn
2 medium zucchini, diced
2 (14½-ounce) cans diced tomatoes
1 cup water
1 Tablespoon canola oil
3 Tablespoons chili powder (100% pure)
1 Tablespoon ground cumin
1 Tablespoon Paprika
1 Tablespoon oregano
2 teaspoon salt
2 Jalapeños, diced (optional for an extra spicy kick)

Instructions:
1. Add the canola oil and paprika to a frying pan set on medium heat. Cook the turkey, breaking up the meat with a wooden spoon. Cook until meat is just about cooked through.
2. Add all ingredients to the crock pot and cook on low for 5-6 hours. Enjoy!

Pumpkin Pancakes (Low FODMAP)

I was so excited to hear that Monash University tested canned pumpkin recently and found it to be low FODMAP. Technically only  1/4 cup is low FODMAP, but that’s plenty to incorporate into some sweet and savory treats this fall.

This morning I experimented with making some low FODMAP pumpkin pancakes using oat flour as a base. This is my favorite pancake base because it’s a whole grain with lots of soluble fiber – good for digestion and for helping with high cholesterol. Soluble fiber is the only food that binds to cholesterol and brings it out of the body. Pumpkin is also high in soluble fiber, making these pancakes nutritious and delicious.

Serve these pancakes with pumpkin Greek yogurt for a fantastic fall treat!

Pumpkin pancakes 1

Pumpkin Pancakes 2

Pumpkin Pancakes (Low FODMAP)

Ingredients:
1 1/2 cups oat flour (use gluten-free oat flour if necessary)
1 Tbs and 1 tsp baking powder
Pinch salt
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
3 Tbs maple syrup
2 eggs
2/3 cup canned pumpkin (not pumpkin pie filling)
1 cup milk or more if needed

Instructions:
1. Mix together the dry ingredients (flour, baking powder, salt, and spices) in a medium sized bowl.
2. Mix the remaining ingredients in a small bowl. Add the wet mixture to the dry mixture and stir until combined. After sitting for a few minutes, the baking soda will make the mixture puff up. If it’s too think, add more milk to thin it out.
3. Heat a medium to large skillet over medium heat. Add 1–2 teaspoons butter to the pan, then add the pancake batter, using about 1/4 cup batter per pancake. Flip when browned on one side.
4. Serve with store bought pumpkin Greek yogurt, or make your own combining plain Greek yogurt, pumpkin puree, and maple syrup.

Confetti Corn & Pepper (low FODMAP)

I’m trying to soak up the very last bit of summer here in Boston. I went to the farmers’ market in Brookline near my office and bought some delicious corn and peppers in many colors.

The following recipe is quick and easy and can be paired with grilled chicken, fish, or even a burger.

Confetti ingredients

For those of you on the low FODMAP diet, you may know you can have corn in small amounts – half an ear. This recipe uses two cobs and serves four as a side dish.

First, dice the peppers into small pieces. Heat 2 tsp olive oil in a pan and start cooking the peppers.

Confetti peppers
While they cook, cut the kernels off two ears of corn. Once the peppers have cooked for a few minutes, add in the corn and cook just about 2-3 minutes longer. Fresh corn hardly needs to be cooked at all.

Peppers and corn

Add some lime juice, salt, pepper, a teaspoon of butter, and some hot pepper flakes if you like.

Confetti Corn & Peppers

Enjoy these veggies before they go out of season!

Confetti Corn & Peppers (low FODMAP)
Serves 4

Ingredients:
3-4 bell peppers (I used green, purple, orange, and red, but you can use whatever colors you find at your farmers’ market or grocery store)
2 tsp olive oil
2 ears of fresh corn
3 Tbs parsley or cilantro
1 tsp butter (optional – it adds some extra flavor)
Salt and pepper to taste
Red pepper flakes (optional)
4 lime wedges for serving

Instructions:
1. Dice the peppers into small pieces.
2. Heat the olive oil in a medium-sized pan and add the peppers.
3. While the peppers start to cook, cut the kernels off the corn. Make sure to stop and stir the peppers while you do this.
4. Once the peppers have started to soften, add the corn and cook for 2-3 more minutes.
5. Stir in the herbs, butter, salt, pepper, and optional red peppers flakes.
6. Serve with lime wedges.

 

Coconut, Lime, & Mint Popsicles (low FODMAP)

I recently went to Cape Cod with my family and wanted to make a delicious treat for the warm weather. These Zipzicles sitting in my pantry were just waiting for the right time to be used.

Zipzicle

If you haven’t heard of Zipzicles, they’re pretty much a DIY version of Flav-Or-Ice.

Fla-Vor-IceRemember those long tubes of frozen…sugar?  Ingredients in Flav-Or-Ice include: Water, High Fructose Corn Syrup, Fruit juice, Citric Acid, Natural and Artificial Flavors, Sodium Benzoate, Potassium Sorbate, Red 40, Yellow 5, Yellow 6, and Blue 1. Aside from being very high in FODMAPs, these ice pops are full of artificial ingredients. So why not make your own?

I blended light coconut milk, lime juice, mint, and some sugar.
Zipzicle ingredientsblender

Then I poured the mixture into the Zipzicle bags and popped them in the freezer. We went for a nice Kayak ride on the river…
kayaking

When we came back they were ready to eat!
Coconut Lime Mint Popsicles

Ingredients:
1/2 cup packed mint, washed and de-stemmed
1 can light coconut milk
Juice of 2 limes
1/4 cup sugar

Instructions:
1. Puree all ingredients in a blender.
2. Pour liquid into Zipzicles or popsicle molds.

Vietnamese Spring Rolls (low FODMAP)

Here’s a guest blog post from Mirina Sato. Enjoy!

Hi, my name is Mirina and I had a great opportunity to work as an intern for Lauren. I’m from Tokyo, Japan and I study chemistry and economics at Smith College. Growing up in multiple places such as Hong Kong and Tokyo, I have been exposed to different types of food, diet, and lifestyle. I have been fascinated by how food can affect one’s life in so many ways. I started taking cooking lessons when I was 8 years old and quickly I developed my strong interest in cooking and nutrition. Since I moved to the U.S. for high school, I noticed a big impact of food on health and I began to appreciate the healthy diet in Asian culture that I grew up with.

Today I would like to introduce one of my favorite quick and easy summer dishes. Not only is it super easy, but also low FODMAP.

spring roll ingredients

Here are all the ingredients. Rice wrappers can be found at Asian grocery stores. We used the brown rice noodles found at Whole Foods for this recipe because they’re a little healthier than the traditional white rice noodles. For a vegetarian option, you can substitute tofu for the shrimp. **Note, make sure your mayonnaise does not contain garlic or onion powder.

chopping veggies

Vegetables – skin the carrot with a peeler, then chop off the top. Cut it into thin slices and julienne. Then julienne the zucchini. Cut the avocado in half, then into 6 slices. Since only 1/8 of an avocado is allowed on the low FODMAP diet, 3 small slices are okay to have.

Shrimp – Bring water to boil in a sauce pot. Stir in shrimp and cook for 2 to 3 minutes. Remove from heat and drain well. Run under cold water until it cools down. Cut shrimp in half horizontally.

Rice noodles – cook according to the instruction on the package.

Now it’s time to assemble the spring rolls.

rice paper
Fill a large bowl with warm water and dip a rice wrapper to soften. Keep submerged in the water until the wrapper is pliable.

spring roll steps

Step 1. Lay wrapper flat and place shrimp, rice noodles, avocado, lettuce, carrot, zucchini, and cilantro.

Step 2. Fold the bottom and make sure you cover the inside ingredients.

Step 3. Fold the sides.

Step 4. Roll as you pull the center inwards and make sure it’s tight.

Vietnamese Spring Rolls

To go with the spring rolls, I have two favorite sauces – wasabi mayo and coconut peanut sauce. They are both very simple but very different. I can never choose one.

Vietnamese Spring Rolls (low FODMAP)

I used to make these spring rolls with my mom and it was so much fun. It can get messy, but I love the fact that you can put anything in them and just eat it right away. Thank you for reading my blog post and I hope you enjoyed the low FODMAP spring rolls!

Mirina

Vietnamese Spring Rolls (low FODMAP)
Makes 6 rolls

Ingredients:
6 rice spring roll wrappers
3 large leaves of lettuce, torn into pieces
3 oz. brown (or white) rice noodles
6 thin slices of avocado
9 medium shrimp, peeled and deveined (or substitute tofu)
12 sprigs of fresh cilantro
1 carrot, julienned
1/2 small zucchini, julienned

 Instructions:
1. Prepare vegetables and shrimp. (See instructions above)
2. Assemble the spring rolls. (See step-by-step instructions above)

 Wasabi Mayo

Ingredients:
2 Tbs of mayonnaise (make sure there is no garlic or onion powder in the ingredients)
Wasabi to taste  **Note that wasabi has not been tested for FODMAP, so do not use if you are on a strict elimination diet.

Instructions:
1. Mix mayonnaise and wasabi together.

 Coconut Peanut sauce

Ingredients:
1/4 cup of Peanut butter (unsweetened)
1/2 cup of coconut milk (unsweetened)
2 Tbs of sugar
1 Tbs soy sauce
Tabasco to taste
1/4 cup of water

 Instructions:
1. Put all the ingredients in a pot and slowly bring to a boil while whisking.
2. Simmer over low heat for one minute. Let it cool down before serving with spring rolls.

 

 

 

Lemony Grilled Chicken (low FODMAP)

Boneless skinless chicken breasts can get pretty boring. Chicken legs and thighs are much more flavorful, but they have a lot more saturated fat, so we mostly stick to chicken breasts here in the Dear household. The key to cooking flavorful chicken breasts is to marinate and not to overcook. This recipe for success keeps them flavorful and moist.  I decided to spice up my chicken breasts with a little lemony flavor. When my neighbor offered the use of his grill, I thought hey, why not. Well, I didn’t pick the right day because it started raining as soon as I got the meat on the grill. I ended up cooking the rest inside on my trusty grill pan, and it all worked out just fine.

For the marinade: lemon olive oil (it is delicious!) + lemon juice + lemon zest + dijon mustard + maple syrup.

lemony chicken ingredients

Here’s the marinade…I like to call it modern art.

lemony chicken marinade

Cut up your chicken breasts into long strips and marinate them for at least half an hour, but overnight would work too. Put the chicken onto skewers and grill on an outdoor grill or grill pan. It would also work to just bake them in the oven. Stop cooking as soon as the internal temperature reaches 165 degrees F.

lemony chicken grill

Serve with fresh lemons for garnish and a side of vegetables and your choice of whole grain (brown rice, quinoa, etc.).

lemony chicken low fodmap

 Lemony Grilled Chicken (low FODMAP)

Ingredients:
1 Tbs lemon olive oil
Zest of one lemon
1 Tbs fresh lemon juice
1 Tbs maple syrup
1 tsp dijon mustard
1 lb boneless skinless chicken breast, cut into long strips

Instructions:
1. Mix the olive oil, lemon zest, lemon juice, maple syrup, and mustard together.
2. Add the chicken and let marinate for at least half an hour or overnight.
3. Put the chicken on skewers or just lay the strips on a greased and heated grill. If you don’t have a grill you can bake them in the oven at 350 degrees F. Cook until the internal temperature reaches 165 degrees F.