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.
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
Cheese (this cheese is low lactose)
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:
Protein: 36.5 g
Fat: 26.5g of fat (11g are saturated fat)
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.
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!
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 Stripped, My New Roots
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.
Marinated Tofu Bowls (Low FODMAP)
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)
- Soak brown rice overnight with 4-5 cups of filtered water, set aside.
- 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.
- 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.
- 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.
- While the tofu’s baking and rice finishes up, prep the remaining veggies.
- 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!
- Garnish with green tops from scallions and sesame seeds! Enjoy.