Simple Meals

Here are two examples of simple meals in a bowl.

First, a hot option, turkey burger, small portion green beans (10 max for low FODMAP) with red quinoa.  I have fallen in love with Alter Eco Organic Red Heirloom Quinoa.  You try new grain options when you can no longer automatically grab a slice or two of whole wheat bread.  I found unseasoned turkey patties at my local Hannaford’s.  They also had season ones, which contained a lot more sodium plus onion & garlic — so read those labels.

Second, a cold option, salmon, a few sliced black olives, with some romaine lettuce and chives (not more than a cup of greens) sprinkled with a little olive oil and balsamic vinegar.  I likely ate a few rice crackers or corn chips with the salad.

Eating low FODMAP does mean small portions, especially of veggies.  We have been told over and over to increase the amount of vegetables we eat, after all most have very few calories, but for me limiting the vegetable portion size is proving very important to feeling better.

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Grocery Store Crunchy

Grocery Store Crunchy

Two new low FODMAP safe chips that I found at my local Hannaford’s. The Spinach & Kale chips have only 70mg of sodium in a 28g – 10 chip serving, and 2g each of fiber and protein, plus 60% of Vit. K.  The Sub Lime chips have 65mg of sodium in a 28g serving, and the same fiber and protein has the Better Chip. (The Late July company is reworking their website so I am not including a link.)

Making my own GF AP Flour

Making my own GF AP Flour

After baking a batch of brownies that crumbled because I made too many substitutions, including hoping I could grind some old tapioca and rice into flour using my food processor (do not ever waste your time attempting this), I decided I should bite the bullet and buy a bunch more specialty flours.  With all my new items decanted, I started reading articles about blending your own all purpose FODMAP friendly mix.  These 3 were the best:  1 — FODMAP Friendly and Gluten Free Plain Flour by Nataliya of not from a packet mix, 2 — How to make a low FODMAP flour mix (that’s healthier than you can buy from the store) by Glenda Bishop of A Less Irritable Life, and 3 — Guide to Gluten-Free Flours by Cara of Fork & Beans.  Being an American who thinks more clearly in cups than grams I used Cara’s measurements, even if she is not especially low FODMAP,  to craft the following:

10 Blend GF Flour Mix

Makes 9 cups, Nutrition by the cup

  • 1 cup, Sweet White Rice
  • 1 cup, Masa Harina Corn Flour
  • 1 cup, Rice flour, white
  • 1 cup, Whole Grain Brown Rice Flour
  • 1/2 cup Hi-maize Corn Fiber Powder, King Arthur Flour
  • 1 & 1/2 cup Ancient Grains Flour Blend, King Arthur Flour *
  • 1 cup Tapioca Flour
  • 1 cup Potato Starch
  • 1/2 cup Arrowroot flour
  • 1/2 cup Cornstarch

*  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.

 

Nutrition Facts
Servings 9.0
Amount Per Serving
calories 480
% Daily Value *
Total Fat 2 g 4 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 3 mg 0 %
Potassium 14 mg 0 %
Total Carbohydrate 108 g 36 %
Dietary Fiber 4 g 17 %
Sugars 0 g
Protein 7 g 15 %
Vitamin A 1 %
Vitamin C 1 %
Calcium 1 %
Iron 12 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

I was surprised when I got home from shopping to note how many gluten free flours and starches advise refrigeration, or freezing.flours in fridge

Incidentally, when you bake brownies that crumble you can mix them with yogurt and fruit.  (It tastes better than it looks, really.)IMG_8589.JPG

Chocolate Chunk & Pecan Cookies

Chocolate Chunk & Pecan Cookies

I used Suzanne Perazzini’s recipe for CHOCOLATE CHIP COOKIES from her blog Strands of My Life as a jumping off point.  She wrote that

“Cinnamon … is an anti-inflammatory so it will be going into all my baking from now on. “

I kept her teaspoon of cinnamon in my version and would not consider leaving it out when I tweak this recipe as I think it added a nice flavor given that the GF flour(s) taste different from the all purpose wheat or white whole wheat flours I baked with in my pre low FODMAP life. Suzanne’s recipe also included a ½ teaspoon vanilla, which I absent-mindedly forgot to include.  I do not think, given the cinnamon, that the vanilla would have added much to the overall taste. What I will want to play with in the future is the flour(s) I use as my cookies came out with a grainy/gritty texture that my husband found unpleasant. I noticed it too,  and understand his preference for a bag of Pepperidge Farm Milano cookies.  But, if like me, commercial wheat flour based cookies are off your menu, then these are not that dreadful.

 Chocolate Chunk & Pecan Cookies

Ingredients

Method

  1. Break the chocolate bar into squares, and chop squares into quarters. Set chocolate aside in a bowl with the chopped pecans.
  2. Sift all the dry ingredients together.
  3. Add 2 TBs of the sifted flour mixture to chocolate and nuts.
  4. Use a stand mixer to cream together the butter and sugar until fluffy.
  5. Add the egg and beat until well combined
  6. Take the wet ingredients and using a spatula, add the flour mixture.
  7. Fold chopped chocolate and nuts into the dough.
  8. Preheat oven to 350°F.
  9. Line cookie sheets with parchment paper. (I used 3 trays)
  10. Scoop or spoon dough (I used a 1 ½ inch cookie scoop.) into equal sized portions and place on baking sheets. Flatten cookies a little because they will not spread much while baking.
  11. Bake for 12 minutes, rotating trays after 6 minutes.

My batch yielded 23 (yes 23, not 24) cookies.

The Fiber Question

If you have IBS or IBS-like digestive problems,  you are well aware of the conflicting pros and cons of dietary fiber.  A number of web sites have articles on this subject.  Here is a link to one of my favorites, written by a  board certified gastroenterologist.

I have now been on the low FODMAP diet for just over two weeks.  If you had asked me about dietary fiber three weeks ago I would have said I got enough, in fact, I would have said my body was sensitive to high fiber foods.   Actually, that is exactly what I told my doctor at my last visit. She was not convinced and instructed me to take a daily dose  of Metamucil, but with a smaller amount of liquid to help control diarrhea (or with a larger amount of  liquid to treat constipation.)    Now my only prior experience with Metamucil was shortly after gallbladder surgery and it was not pleasant. So looking at the drugstore shelves, I opted for an all natural simply psyllium husk product rather than the flavored Metamucil product my husband had brought home to me post surgery.  I have been happy with that choice.  I have logged what I eat on MyFitnessPal for years, ever since meeting with a R.D. to work on controlling rising A1C levels. I have noticed a drop in my daily fiber intake since starting the low PODMAP diet and it is sending my body a little too far in the opposite direction.  So in an attempt to obtain a state of balance, and given that many high fiber foods contain nasty FODMAPs and that many of the good fiber sources suitable for a FODMAP-elimination diet simply are unappealing to me, I have made the following chart.

 

Low FODMAP  Fiber Sources, that I actually am willing to eat:

Food Group Food & serving size

limit most to the stated amounts per sitting

Fiber g
grains Rice bran, 2 TBs 3.1
Oat Bran, 2 TBs 1.8
Quinoa, ½ C cooked 2.6
Brown Rice, ½ C cooked 2
Oats, ½ C cooked 2
seeds/nuts Chia seeds, 2 TBs (1 TBs) 9.8  (4.9)
Sesame seeds, 2 TBs (1 TBs) 2.7 (1.3)
Peanuts, 32 estimate ¼ ounce 0.7 estimate
vegetables Baked potato with skin, 5.3 ounce 3
Parsnip, ½ C 2.8
Carrot, 1 med estimate 61 grams 1.4
Romaine lettuce, 1 C 1
Kale, 1 C chopped 2.6
Green beans, ½ C cooked – 12 bean limit 2
fruits Orange, 1 small 2
Kiwi, 1 medium 2
Banana, ripe, 1 small, 3 ounce peeled 2
Blueberries, 20 berries  (?- ½ C) ?-2
Raspberries, 10 berries  (?- ¼ C) ?-2
Strawberries, 10 medium 1.2

The portions of food above are smaller than you will find on many FODMAP friendly fiber lists, but they are consistent with the 2/3/2016 updated Low FODMAP’s  Grocery List from Colleen Francioli of FODMAP Life and BonCalme that I find more of the most recent & comprehensive.

You might like to view these:     Fiber Without FODMAPs by Kate Scarlata,  Fiber without FODMAPS by FODMAP Life,  Getting Enough Fiber on a Low-FODMAP Diet by  Patsy Catsos,  and IBS and Fiber by  W. Travis Dierenfeldt, MD (author of the link which I used to open this post.)

King Arthur Flour Mail Order

King Arthur Flour Mail Order

Living in Vermont King Arthur Flour is a local company.  A good number of their products can be found in supermarkets and Co-Ops/natural food stores.  But KA has a large selection of special gluten-free ingredients and mixes that will not be found in any neighborhood grocery store.  They also have high quality kitchen equipment. My latest internet/mail order arrived today.

Items purchased:   Individual Pie and Burger Bun Pan — this is going to be great the next time I make GF Bisquick Pizza as well as for making sandwich rolls from sticky GF bread batters.   Ancient Grains Flour Blend —  made of 30% each amaranth**, millet, & sorghum flours and 10% quinoa flour – is 100% whole grain & gluten-free. It adds protein, fiber, vitamins, & minerals to  baked goods, and imparts a fantastically complex taste.  Hi-Maize Natural Fiber — because going a low FODMAP diet has reduced the amount of fiber I am consuming and this product seemed like a tasty way to add some back into my  homemade GF baked goods. Maple Sugar — granulated maple sweetener, very low FODMAP friendly & so very Vermont.

Other KA items low FODMAP friendly ingredients in my pantry: Gluten-Free FlourSAF Red Instant YeastLemon Juice Fruit Powder, Fiori di Siciliaand Xanthan Gum.

** May 7, 2016 update:  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.

Bisquick GF Margherita Pizza

Bisquick  GF Margherita Pizza

Bisquick Gluten Free Margherita Pizza, low FODMAP friendly

Ingredients:

‘pesto’

  • ½ ounce fresh basil
  • ½ ounce fresh spinach leaves
  • 1 ounce fresh chives
  • 2 TBs grated Parmesan cheese
  • 1 TB olive oil

other topping ingredients

  • 1 Roma tomato
  • shredded mozzarella cheese, to taste / or use fresh mozzarella slices

crust (recipe found on side of box)

  • 1 + 1/3 cups Bisquick Gluten Free mix
  • ½ to 2 tsps Italian seasoning, or dried basil,  or other dried herbs
  • ½ cup water
  • 1/3 cup oil
  • 2 eggs, beaten

 

Method:

  • Prepare ‘pesto’ by de-stemming and coarsely hand shredding basil and spinach leaves, then placing them into the bowl of a food processor. Coarsely chop chives and add them to the basil and spinach.  Pulse briefly.  Add Parmesan cheese, pulse again.  Add olive oil and pulse to reach desired consistency.  (Yields  about 6 TBs)
  • Halve slice and dice tomato.
  • Heat oven to 425 F. Line pans with parchment paper.  The box suggests a 12 inch pizza pan.  I used 2 large metal (8.5 inch bottom) pie pans and 2 small (4 inch bottom) mini pie pans.  [I was happiest was the result of the crust baked in mini pans.]
  • Stir dry mix with dried herbs. Add liquids and keep stirring until well combined. Spread crusts in prepared pans.
  • Bake for 15 minutes. Remove from oven. Crusts may appear cracked.
  • Spread ‘pesto’ over hot crusts, arrange tomato pieces, and top with cheese, then return pans to oven.  Bake for 10 to 15 minutes longer or until cheese is melted.

    Toppings

 

Prepping crusts

Half baked and Topped