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!

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.

 

 

 

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.