Tag Archives: gluten-free

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.

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.

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.

PB&J Smoothie (low FODMAP)

A peanut butter and jelly smoothie may not sound so appetizing to you at first, but it is quite a tasty treat. I must first confess that the smoothie contains peanut butter, but no jelly. Frozen raspberries take the place of jelly in this recipe.

Raspberries are not only full of vitamin C, they are also full of fiber. The  half cup of raspberries in this smoothie contains 8 grams of fiber. Fiber keeps us full and aids in healthy digestion. Most adults should get about 25-35 grams of fiber a day, but Americans average about 15 grams a day.

Add protein-rich Greek yogurt and a little healthy fat from the peanut butter and here you have a “stick to your ribs” smoothie.

smoothie ingredients

Just combine all ingredients in a blender or use an immersion blender (my favorite way to make smoothies) and blend until smooth.

pb&j

smoothie1

Have you noticed how much I adore pink and teal kitchen items?

PB&Jsmoothieblog

PB&J Smoothie

Ingredients:
1/2 cup plain Greek yogurt (1/2 cup is 4oz, which is very low lactose and FODMAP friendly)
1/2 cup frozen raspberries
1 Tbs natural peanut butter
1/4 cup plus 2 Tbs lactose-free milk

Instructions:
1.  Place all ingredients in a blender and blend until smooth.
2. Top with a frozen raspberry and enjoy.

Nut Butter And… (Gouter #2)

A little while ago I wrote a post about goûter, a small afternoon meal that children get in France. Click here to read the post. The stretch between lunch and dinner can be a long one. If you’re hungry, having a nutritious snack can help limit impulse buys of “empty calorie” snacks. It’s also a great way to pack in extra nutrients like vitamins, minerals, fiber, and calcium. I recommend to my clients that snacks always be paired. So instead of having a few crackers, have some crackers and peanut butter or crackers and reduced fat cheese. The combinations will hold you longer and keep you more satisfied until dinner.

Today’s post tells you how to incorporate my Coconut Peanut Butter recipe or any other kind of nut butter into a delicious snack. First up, FODMAP friendly toast schmeared with nut butter, topped with banana slices, and sprinkled with cinnamon. I used DeLand Bakery  Special Millet bread, but you can use any FODMAP-friendly bread (preferably one with at least 2 grams fiber per serving).

toast

Second: 1 small banana with 1 tablespoon nut butter.

Another idea is to have a few FODMAP friendly crackers with nut butter and chia jam. Kate Scarlata has a great recipe you can find here.

Last up: peanut butter and jam smoothie. Just combine frozen raspberries or strawberries with peanut butter, lactose free milk, ice, and blend.

pb&j

I encourage you to try different kinds of nut and seed butters such as sunflower seed butter and almond butter. Just remember FODMAPers to keep the serving size to 1-2 tablespoons. This is also a good limit for people who don’t follow the low FODMAP diet. Nuts are full of healthy fats, but moderation is best.

Coconut Peanut Butter (low FODMAP)

For those of you getting hit hard with snow today, I hope you are staying warm and cozy. While the snow storm continues outside, I’ve been cooking up a storm in the kitchen. I decided to experiment making nut butter in my food processor. While the end result isn’t as smooth and creamy as if  I had made it in a Vitamix (a high speed blender), it still turned out quite tasty.

Here’s how easy it is: Add peanuts, toasted coconut, and a pinch of salt to the food processor and blend until everything is finely chopped. Add a small amount of coconut oil to gel it all together. Blend until it has a peanut butter consistency.

peanuts

This coconut peanut butter is a great addition to an afternoon snack or goûter. More ideas on what to enjoy it with coming later this week!

coconut peanut butter

Note: 1-2 Tablespoons of nut butter is FODMAP friendly

Ingredients:
1 cup roasted unsalted peanuts
1/2 cup toasted coconut flakes
Pinch salt
1/2 tsp coconut oil

Instructions:
1. Combine the peanuts, coconut, and salt. Blend in a food processor or Vitamix until finely chopped.
2. Add coconut oil and blend until the mixture has a peanut butter consistency.

Roasted Shrimp with Winter Salsa

 I just got back from a nice family trip to Florida. Luckily, we rented an apartment and were able to cook most of our meals because the food scene was a little lacking…to say the least.

The tasty local shrimp and citrus galore inspired me to make this dish. Honeybell oranges were the best in Florida, but they aren’t the best  for salsa because they’re so juicy. Cara Cara oranges are delightful this time of year. They are a red fleshed and have a delicious sweet flavor.

This salsa is a great way to boost your vitamin C intake this winter and they’re a great substitute for tomatoes in salsa, which aren’t so tasty this time of year.

To make the salsa, first cut the oranges into segments . Cut off the top and bottom. Then peel off the skin with a knife and cut out each segment. Sometimes I like to leave the inside skin on because that’s where a lot of the fiber is.

cutting oranges

After you have all the segments, cut each segment into three or four pieces. Then combine orange segments with red peppers, yellow peppers, avocado, cilantro, jalapeno, and lime juice. Voila, there’s your salsa!

Winter Salsa

Next, peel and devein the shrimp.  Check out these pink beauties.

shrimp


After they are peeled and deveined, toss with olive oil, salt, and pepper. Roast at 350 degrees F for about 5 minutes. Serve with rice or quinoa. To flavor my rice, I sauteed a red pepper in coconut oil (the sweet flavor goes well with the dish), then mixed it into the rice with more chopped cilantro.

roastedshrimp

Roasted Shrimp with Winter Salsa
Serve with brown rice or quinoa
Serves 4

Ingredients:
4 oranges, segmented and chopped (see above for directions)
1/2 yellow pepper, diced
1/2 red pepper, diced
1/4 cup cilantro, chopped
1/2 avocado, cut into small squares
1 small jalapeno, chopped (optional)
Juice of half a lime
1 1/2 lb shrimp
1 tsp olive oil
Salt and pepper to taste

Instructions:
1. Put your rice or quinoa on the stove to cook.
2. Preheat oven to 350 F
3. Combine the orange segments, yellow pepper, red pepper, cilantro, avocado, and lime juice in a medium bowl. Add salt and pepper to taste and more lime if needed.
4. Peel and devein the shrimp. Mix with oil, salt and pepper and roast for about 5 minutes until pink and no longer translucent.
5. Serve in bowls with rice mixture on the bottom, then shrimp, and top with salsa.

Butternut Squash Lasagna with Sage and Nutmeg

Lasagna is typically a FODMAP nightmare. It’s filled with ricotta (full of lactose), wheat noodles, and tomato sauce made with garlic and onions. This revamped lasagna recipe eliminates all of those FODMAP ingredients, but remains delicious and also nutritious. The nutmeg and sage pair well with the butternut squash and the spinach brightens it up at adds vitamins A & C, magnesium, and a little bit of iron. Also, it just so happens to be red and green, perfect for a Christmas celebration.
The first step is to tackle the butternut squash (unless you bought an already peeled one). Cut it in half and peel off the thick skin with a knife. Scoop out the seeds, then cut into slices. Toss the slices with olive oil, sage leaves, and salt and roast at 375 degrees F.
butternut squash
While the squash is cooking, it’s time to prep the rest of the ingredients. Cook your lasagna noodles, saute some fresh spinach, and mix together Farmer Cheese, shredded mozzarella, 1 egg, and fresh nutmeg. Both Farmer Cheese and mozzarella are very low lactose. If you are lactose tolerant, feel free to use regular ricotta cheese.
lasagna.ingredients 
Have you ever cooked with fresh nutmeg? It’s easy to do if you have a small grater called a microplane and is much more fragrant than already ground nutmeg.
nugmeg 
Once you have all of your ingredients: roasted squash, lasagna noodles, sauteed spinach, and cheese mixture, it’s time to assemble the lasagna.
lasagna.unbaked
Here’s the breakdown of the layers:
Sauce
Noodles
Half of the cheese mixture
Butternut squash
Half of the spinach
Sauce
Noodles
Second half of the cheese mixture
Butternut squash
Second half of the spinach
Sauce
Noodles
Sauce
Mozzarella cheese
Cook the lasagna at 350 degrees F about 40 minutes until the cheese is brown and bubbling.
dearnutrition.lasagna
Ingredients:
1 butternut squash
10 sage leaves
2 tsp olive oil
Salt to taste
9 gluten-free lasagna noodles, such as Tinkyada brown rice lasagna noodles (cook a few more just in case)
16 oz Farmer Cheese
1 cup shredded mozzarella + 1/2 cup for topping
1 egg
1/2 tsp nutmeg
1 jar Rao’s Sensitive Formula tomato sauce or 24 oz of homemade sauce
1 9-oz bag fresh spinach (or 1 bag chopped frozen spinach)
Instructions:
1. Preheat the oven to 375 and put a large pot of water on the stove to boil for the noodles
2. Cut the squash, scoop out the seeds, peel it, and cut into slices that are 1/8 inch thick.
3. Toss the squash with sage leaves, olive oil, and salt. Roast at 375 degrees F for 10 minutes, flip and roast for another 10 minutes or until soft.
4. While the squash is roasting, cook the lasagna noodles according to package directions.
5. Gently saute the spinach until just cooked through. Squeeze out as much water as you can. If using frozen spinach, defrost it and then squeeze out the water.
6. In a medium bowl, mix together the Farmer Cheese, mozzarella, egg, and nutmeg. Set aside.
7. Once you have all of your ingredients it’s time to assemble the lasagna. You should have: cooked noodles, roasted squash, cooked spinach, cheese mixture, and sauce
8. On the bottom of a 9×13 baking dish, spread a thin layer of tomato sauce, then place 3 lasagna noodles over the sauce. Spread half of the cheese mixture over the noodles. You may have to use your hands to flatten out the mixture because it will be thick. Next, evenly distribute half of the spinach over the cheese mixture, then half of the butternut squash, and then about 1/3 jar of sauce. Repeat this process so there is two layers of filling. For the top layer, place your last 3 lasagna noodles over the filling, cover with a thin layer of sauce, and sprinkle the reserved 1/2 cup of mozzarella cheese over the top.
9. Turn down the oven to 350 degrees F and bake for about 40 minutes until the cheese is brown and bubbling.

Crispy Gluten-Free Chicken Nuggets

Last night we got a lot of snow here in Boston. Unfortunately the snow interfered with my dinner plans, so at 7:30 I had to whip up something fast. In the fridge: stir-fry chicken, kale, potatoes. On the shelf: gluten-free bread crumbs made by Mary’s Gone Crackers. Dinner = home-made chicken nuggets, roasted potatoes, and steamed kale. Note: this recipe can be made vegetarian by substituting tofu for the chicken.

The bread crumbs are cleverly named “Just the Crumbs.” I like that they’re made from brown rice, quinoa, and seeds, which make them healthier than other bread crumbs and have more fiber too. You can order them here. (I have no financial interest in the company.) This was my first time using them and I was delighted with the result — crispy nuggets with no deep fryer involved.

just the crumbs

To make the chicken nuggets, purchase stir-fry chicken meat or cut up boneless skinless chicken breasts. Mix together one egg,  one tablespoon dijon mustard, and a pinch of salt. First dip the chicken in the egg mixture, then in the breadcrumbs. Bake for about 20 minutes and you’re done! Serve with roasted potatoes and steamed kale or any other veggies you happen to have in your fridge.

chicken nuggets2

Crispy Gluten-Free Chicken Nuggets

Ingredients:
1 pound stir-fry chicken meat or cut up boneless skinless chicken breasts (you can substitute tofu)
1 egg
1 Tbs dijon mustard
salt
1 cup “Just the Crumbs” breadcrumbs
Olive oil for greasing the pan

Instructions:
1. Preheat oven to 350 degrees F. Mix together the egg, mustard, and salt in a small bowl. Pour the breadcrumbs in another small bowl.
2. Dip each chicken piece first in the egg mixture, next in the breadcrumbs. Make sure the entire piece is coated.
3. Placed on a greased baking sheet and bake for about 20 minutes until chicken is cooked through.