Monthly Archives: April 2014

Matzo Brei (low FODMAP)

This past Monday my husband and I hosted Passover at our house for our family and some friends. Passover is a Jewish holiday that celebrates our freedom from Egyptian slavery many years ago. The first two nights of Passover are traditionally spent doing a Seder which includes telling the story of Passover, prayers, some songs and other traditions, as well as a big meal.

Here’s our Passover table:
passover table

The story of Passover tells us that when the Jews were finally freed from Egypt they had to leave in such a hurry that they did not have time for their bread to rise. This is why we eat matzo (unleavened bread) on Passover.  During this time I think it’s also important to think about all the people in this day in age who are still not free.

A typical weekend breakfast on Passover is something called matzo brei. Some people even eat it all year because it’s so tasty. Think of it as Passover french toast. There are a couple different ways to make it. One way is more like french toast – more matzo and less egg that’s cooked kind of like a pancake. I personally like more egg and less matzo, cooked like scrambled eggs. To make a gluten free, low FODMAP version of matzo brei, just use gluten-free matzo! Yehuda gluten free matzo is made with tapioca and potato starches and is delicious. In fact, it tastes even better than regular matzo, probably because of the added oil.
matzo brei ingredients

To make matzo brei (for 1 person), scramble two eggs with a little bit of water in a small-medium sized bowl. Then soften the matzo. Run one and half sheets of matzo under warm water for 10-15 seconds, then break it up and let it sit in the scrambled eggs for about 5 minutes.
matzo brei soaking

Next, melt some butter in a medium pan and cook the matzo brei like scrambled eggs. Serve with maple syrup and enjoy!

matzo brei
Matzo Brei (low FODMAP)
Serves 1

Ingredients:
2 eggs
1 Tbs water
1 1/2 sheets of gluten free matzo
1 tsp butter
Maple syrup for serving

Instructions:
1. With a fork or whisk, beat two eggs with 1 Tbs water in a small–medium sized bowl.
2. Run matzo under warm water for 10-15 seconds to soften it.
3. Break matzo into small-medium sized pieces and mix them into the eggs gently. Let sit for about 5 minutes.
4. Head 1 tsp butter in a medium frying pan. Add egg matzo mixture and cook for about 3-4 minutes, stirring constantly until eggs are cooked through.
5. Serve with maple syrup.

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Parisian Buckwheat Crepes (low FODMAP)

I just got back from a trip to Paris where I went to visit my brother, sister-in-law, and 15 month old nephew! The weather was beautiful. We did a lot of walking, some shopping, and of course tons of eating. One of my favorite things to do in Paris is to wander around the grocery stores. I found gluten-free sections in both the regular grocery store and the organic grocery store. Check it out:

GF

Here are some goodies I brought home:
goodies

The markets in Paris are amazing. Farmer after farmer selling fresh vegetables, fruit, poultry, scallops, flowers, and on and on. This particular market we went to is open every day except Monday. I wish we had markets like this here in Boston!
market

Food shopping is so different in Paris. People generally buy fresh ingredients every couple days. The closest grocery store is usually a short walk away and there’s a bakery on just about every block. In general, the quality of food is so much better.

One of my favorite meals was getting crepes from a French creperie. Savory crepes in France are made with buckwheat flour, so they are gluten-free and FODMAP friendly! Traditional fillings include swiss cheese, ham, egg, goat cheese, mushrooms, and spinach. I had mine filled with swiss cheese and egg.
crepe1

I was surprised to learn that these crepes were made from 100% buckwheat flour because they were so light in color and texture. When I use buckwheat flour here in the United States I generally mix it with another flour because it is so dense and heavy. I suspected that our buckwheat flour must be different than the flour in France. To test out my hypothesis I bought a bag to bring home. In French, buckwheat flour is called farine de sarrasin.
crepe ingredientsMy hypothesis was correct! My crepes came out light and airy like the French ones.
crepe stack

Do not fear if you don’t have access to French buckwheat flour! I tested my recipe using buckwheat and oat flour and the crepes came out just as delicious. Try making a batch for dinner and filling the crepes with savory FODMAP friendly ingredients such as ham and cheese, an over easy egg and cheese, or spinach and cheese.

Parisian Buckwheat Crepes
Parisian Buckwheat Crepes (low FODMAP) 

Ingredients:
1/3 cup buckwheat flour
2/3 cup oat flour (or substitute another gluten-free flour)
1 egg
1 Tbs melted butter or vegetable oil
1 1/2 cup lactose-free milk
pinch salt
Butter for cooking

Instructions:
1. Put all ingredients in a blender and blend until smooth.
2. Heat a large nonstick pan on medium heat. When hot, spread  a dab of butter over the pan and let it bubble. Pour about 1/4 cup of batter into the pan and quickly tilt the pan to spread the batter until it looks like a thin pancake. It will probably take a few tries to get this down and you may need to add more milk to the batter if the crepes come out too thick.
3. Cook the crepe a minute or two until browned on one side, then flip and cook another minute until browned on the other side. Add your fillings and continue to cook a minute or so more until the cheese starts to melt. (If you’re making crepes for many people, you may want to cook all the crepes first, then add fillings and reheat right before serving.)

 

Lentil and Turkey Chili (Low FODMAP)

Here’s a fiber-rich chili recipe to go with that Zucchini Cornbread! Did you know it’s acceptable to have 1/4 cup of canned lentils on the low FODMAP diet? The FODMAPs are water soluble, so they drain out in the liquid. Since canned products sit on the shelf for a while, there’s plenty of time for the FODMAPs to leach out into the canning liquid. Just make sure you rinse them well.

To make a vegetarian version of this recipe, substitute more carrots and peppers instead of the meat. Most pre-made chili mixes contain onion and garlic powder, so for this recipe you’ll make your own with the following spices (the lentils are just for show):

spices

To make the chili, heat up 1 Tbs of olive oil in a large pot. Add the spice mixture and carrots, then cook the turkey until browned and add in pepper, zucchini, chopped tomatoes, FODMAP friendly broth. Bring to a boil, then simmer until carrots are tender.

chili 1
Next step is to add lentils, corn, and swiss chard. The combo of all these veggies makes this quite a nutrient dense dish! Simmer for another 10 minutes. Serve with Zucchini Cornbread (Low FODMAP)

chili 2
Lentil and Turkey Chili (Low FODMAP)
Serves 8

Ingredients:
1 Tbs olive oil
1 tsp cumin
1/2 tsp coriander
1/8 tsp cayenne pepper
1/4 tsp paprika
1/2 tsp oregano
3 carrots, diced
1/2 lb ground turkey or lean ground beef  (or more veggies for a vegetarian version)
3 small zucchini, diced
1 1/2 red bell peppers, seeded and diced
2 Tbs canned mild green chilis (If you like spice, add hot chilis)
1 26-oz container chopped tomatoes (3 cups)
3 cups low FODMAP chicken or vegetable stock 3 cups canned lentils, rinsed, and drained (2 cans)
5 cups swiss chard, rinsed, and chopped
1 cup corn kernels (fresh or frozen)
Cilantro for serving

Instructions:
1. In a large pot, heat 1 Tbs olive oil over medium heat. When oil is hot, add spices and carrots and cook about 1 minute until fragrant.
2.  Add ground turkey (or beef) and cook 3 – 5 minutes until meat is browned.
3. Add zucchini, peppers, green chilis, tomatoes, and stock. Bring to a boil, then lower to a simmer and cook for about 25 minutes until carrots are tender (the smaller the carrots are chopped, the faster they will cook).
4. Add lentils, chard and corn and simmer for an additional 10 minutes.
5. Serve with cilantro and Zucchini Cornbread.