Monthly Archives: March 2014

Zucchini Cornbread (Low FODMAP)

If you like zucchini and spoonbread, this is the recipe for you! I sought out to make a lightened up, healthier version of cornbread and ended up adding too much liquid to the batter. The result was a delicious moist cornbread, almost a cross between spoonbread and regular cornbread. For those of you not familiar with spoonbread, it is a southern dish similar to a savory pudding or soufflé. The moist texture of this cornbread comes from the grated zucchini, Greek yogurt, and lactose-free milk. The maple syrup gives the bread a nice sweetness. Here are the ingredients: cornbread ingredients
After you have all the ingredients measured out, combine the wet and dry ingredients in two separate bowls. Pour the wet ingredients into the dry ingredients, then mix in the grated zucchini. Bake for about 40 minutes and you’re good to go!

cornbread1 cornbread2
Zucchini Cornbread (Low FODMAP)

Ingredients:
1 cup cornmeal
1 cup FODMAP friendly gluten-free flour (such as King Arthur)
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt
2 eggs, beaten
1/2 cup Greek yogurt (this is very low lactose and should not pose a problem for FODMAPers)
1/4 cup maple syrup (white or brown sugar can be substituted)
6 Tbs butter, melted (for an even healthier version add less butter and more Greek yogurt)
1/2 cup milk
2 small zucchini, grated (about 2 cups)

Preparation:
1. Preheat oven to 350 degrees F.
2. In a medium bowl combine cornmeal, flour, baking powder, baking soda, and salt. Whisk to blend.
3. In another bowl combine eggs, yogurt, maple syrup, butter, and milk. Stir to combine.
4. Add the wet ingredients to the dry ingredients. Stir just until mixed. Fold grated zucchini into the batter.
5. Pour batter into a buttered 8×8 baking dish.
6. Bake 30-40 minutes until the top is lightly browned and an inserted toothpick comes out clean.
7. Store cornbread in the refrigerator for up to 5 days.

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Curried Carrot & Butternut Squash Soup (low FODMAP)

It’s still cold here in Boston. I have to remind myself that it really doesn’t get warm here until June. But 30 degrees does feel nice right now! Hopefully we’ve seen the last of the big snow storms though. I saw this license plate on my way to the airport last week. It certainly made me laugh.

no snow
I was heading to the airport because I went to visit my mom to literally lend her a hand after carpel tunnel surgery. I cooked up a storm in the kitchen and am excited to share some recipes. This Curried Carrot & Butternut Squash soup is sure to warm you up on a winter day. The combination of veggies and spices will contribute vitamins and antioxidants to your meal.

Here are some of the all-star ingredients: carrots, butternut squash, spinach, cinnamon, curry powder, ginger, coconut milk, and cilantro.

curried soup ingredients

Turmeric is known for it’s anti-inflammatory properties due to a component called curcumin. You’d need to get a lot of curcumin to get the potential benefits, but adding turmeric to your diet can’t be a bad idea. Cinnamon also has touted health benefits such as antioxidant properties and having a positive effect on blood sugar. We need more research on the health benefits because the results are mixed. While I don’t recommend taking cinnamon supplements, I do recommend incorporating it naturally into the diet.

spices

Here are all the spices: turmeric, cinnamon, curry (no onion), cumin, and ginger. Ginger is also known for its anti-inflammatory properties.

ginger&spices
To make the soup, start by heating some olive oil over medium heat. Add the spices and the ginger and sauté until fragrant. Sautéing the spices allows some of the flavor to be released. Make sure to hold you nose over the pan and take in a nice big whiff. Then add the squash and carrots and cook another 2-3 minutes. The coconut milk and stock go in next and the entire mixture cooks until the vegetables are tender. 

carrots&squashBlend the soup or leave it chunky if you prefer. Add in the spinach and cilantro and cook until the spinach is wilted.

Curried Carrot & Butternut Sqush Soup2jpg

Curried Carrot & Butternut Squash Soup (low FODMAP)

Ingredients:
1 tsp curry powder (FODMAPers, choose a curry powder that contains no garlic and onion, such as Frontier Organic brand)
1/2 tsp turmeric
1/2 tsp cumin
1/2 tsp cinnamon
1 Tbs minced ginger
1/2 tsp salt
1 Tbs + 1 tsp olive oil
1 lb carrots, peeled and cut in 1/2” pieces
1 lb butternut squash, peeled and cut in 1/2” pieces (or use precut squash)
1 cup light coconut milk
2 ½ cups chicken or vegetable stock + extra for thinning the soup (FODMAPers use homemade stock with no onions)
2 cups spinach
1/4 cup cilantro, stems removed and chopped

Instructions:

1. In a medium-large pot heat olive oil over medium heat. Stir in the spices and ginger and sauté until fragrant, about 1 minute.
2. Add carrots and butternut squash and sauté another 2-3 minutes.
3. Add coconut milk and stock. Cover pot and bring to a boil. Lower heat and simmer until the vegetables are tender, about 30 minutes.
4. Blend soup with an immersion blender or regular blender until smooth. Add more stock if the mixture is too thick. Or leave it chunky if you prefer.
5.  Add the soup back to the pot with the spinach and cilantro. Cook until the spinach is wilted, just a few minutes.
6. Top with a cilantro sprig before serving.