Tag Archives: vegetarian option

Kale, Sweet Potato, Feta, & Bacon Frittata (Low FODMAP)

This frittata recipe is great for an easy weeknight dinner. If you prep the ingredients and cook them ahead of time it will take no time at all. You can add and subtract ingredients. For example, use white potatoes instead of sweet potatoes, take out the bacon or the cheese if you don’t want them, add spinach instead of kale, etc. This recipe meets the cutoff of 1/2 cup sweet potato per serving.

If you’re using bacon, cook it first in an ovenproof pan.

bacon

When the bacon is crispy, remove it from the pan and place on paper towels to drain. Wipe up some of the bacon grease with a paper towel, leaving about 1 Tbs in the pan. Add the garlic to infuse in the fat.

garlic

Add the sweet potatoes and cook until soft, about 10 minutes. While they are cooking, mix together the eggs and water.

sweet potatoes

Add kale and cook until wilted. Sprinkle the bacon and feta on top.

Frittata ingredients

Pour the egg and water mixture over all the ingredients.

Frittata 2

Cover the pan and cook for about 3 minutes. Transfer to the oven without the lid and cook under the broiler for 6-9 minutes. The timing will depend on the strength of your oven.

Low FODMAP Frittata

Kale, Sweet Potato, Feta, and Bacon Frittata (Low FODMAP)

Ingredients:
4 slices of bacon
1 garlic clove (for infusing)
2.5 cups diced sweet potatoes (1/4 inch squares)
5 stalks of kale
8 eggs
1/4 cup water
1/2 cup feta

Instructions:
1. Cook the bacon in an oven-proof skillet (8-10 inches) until crispy, remove and crumble
2. Pour out some of the bacon grease, so 1 Tbs remains.
3. Saute garlic clove in the bacon fat for about 1 minute. Remove and throw away.
4. Add sweet potatoes. Cook on medium heat for about 10 min until potatoes are soft, mixing occasionally. While potatoes are cooking, mix up the eggs and water.
5. Add kale and cook until wilted, about 1-2 minutes.
6. Sprinkle bacon and cheese on top of vegetables.
7. Pour egg mixture over all ingredients.
8. Cover pan and cook on medium for about 3 min.
9. Transfer the entire pan to the oven and broil for about 6-9 minutes. This will vary based on hot hot your oven gets. Check on it frequently to be sure it doesn’t burn. It will be finished when the top is brown and eggs are cooked through.
10. Let cool and slice into 4 slices.

 

 

Crock Pot Autumn Turkey Chili (Low FODMAP)

Looking for a recipe to throw in the crock pot this week while you’re focused on Thanksgiving prep? Here’s a recipe my lovely intern Michelle Pearson, a graduate student at the Tufts’ Friedman School developed for the fall season.

This recipe combines ground turkey, butternut squash, zucchini, frozen corn, tomatoes, and spices. On the FODMAP elimination diet butternut squash is limited to 1/3 cup per serving. Each serving of this chili contains just under 1/3 cup butternut squash. To turn this into a vegan chili, use Quorn grounds, original flavor.

Autum chili ingredients

First, cook the ground turkey on the stove, chopping it up with a wooden spoon. Then chop up all the vegetables. Add all ingredients to the crock pot and let it cook away while you enjoy the rest of your day.
Autumn chili chopped

Autumn Chili

Ingredients:
2 lbs ground turkey (use 1lb extra lean and 1 lb dark meat) (use Quorn grounds for a vegan chili). If you like more veggies and less meat in your chili, substitute more zucchini and peppers for 1/2-1 lb of meat/Quorn.
2 cups butternut squash, cubed
1 large green bell pepper, diced
1 large red bell pepper, diced
1 cup corn
2 medium zucchini, diced
2 (14½-ounce) cans diced tomatoes
1 cup water
1 Tablespoon canola oil
3 Tablespoons chili powder (100% pure)
1 Tablespoon ground cumin
1 Tablespoon Paprika
1 Tablespoon oregano
2 teaspoon salt
2 Jalapeños, diced (optional for an extra spicy kick)

Instructions:
1. Add the canola oil and paprika to a frying pan set on medium heat. Cook the turkey, breaking up the meat with a wooden spoon. Cook until meat is just about cooked through.
2. Add all ingredients to the crock pot and cook on low for 5-6 hours. Enjoy!

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.