Tag Archives: Peanut butter

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.

 

 

 

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.