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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Crazy Cheeseburger Bake

Crazy Cheeseburger Bake

I was inspired by  the Impossible Cheeseburger Pie recipe from Bob’s Red Mill website.  I removed the onion to make it low FODMAP friendly and added some herbs and chicken stock to give my version flavor.  Instead of baking in a pie plate, I opted for 4 small casserole dishes.  That made 4 very hearty portions, I might divide the recipe into 6 more modest portions next time.

Crazy Cheeseburger Bake

  • 16 – 18 oz Grass Fed Lean Ground Beef
  • 1/4 tsp Dried Oregano
  • 1 tsp Freeze-Dried Chives
  • 3 TBs Basil/Spinach nut-free “pesto” — optional
  • 3/4 cup Gluten-Free Bisquick Mix
  • 1 +1/4 cup Unsalted Chicken Stock (or water)
  • 1/4 cup  Lactaid Fat-Free Milk
  • 3 large Organic Egg
  • 1 Tomato, sliced and quartered
  • 1/2 cup Sharp Light Shredded Cheddar Cheese
  • 1/2 cup Low Moisture Part Skim Mozzarella Shredded Cheese
  1. Preheat oven to 400ºF.  Lightly grease individual sized baking dish and set aside.
  2. Mix the two cheeses in a small bowl and set aside.
  3. Place oregano and chives in a large frying pan.  Add beef, brown, drain (if necessary) and divide the meat mixture between the prepared baking dishes.  Add a heaping teaspoon of basil/spinach pesto to each dish and mix into meat if desired. [The basil/spinach pesto I used is the same as I make for my little pizzas.  I just happened to have an excess sitting in my fridge.  I think it was a good addition.]
  4. Blend stock (or water), milk, eggs, and biscuit mix in a food processor on high until smooth.  Pour batter over hamburger.
  5. Bake for 25 minutes.  Remove dishes from oven and  top with sliced tomatoes and cheese.  If you will be eating some portions at a later time they may be left to cool and refrigerate at this point.  Return the portions you will be serving to the hot oven for 5 to 8 more minutes.  If you like your cheese toasty you might wish to broil for a minute or two, watching closely.

When reheating stored portions, place covered casseroles in a 350ºF oven for 20 to 30 minutes, then uncover and broil for a minute or two, until cheese reaches the desired color.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 445
% Daily Value *
Total Fat 17 g 26 %
Saturated Fat 4 g 21 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 254 mg 85 %
Sodium 568 mg 24 %
Potassium 168 mg 5 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 1 g 4 %
Sugars 4 g
Protein 48 g 96 %
Vitamin A 26 %
Vitamin C 11 %
Calcium 28 %
Iron 44 %
* 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.

‘pesto’

IMG_8118

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

Go-to Meals

Go-to Meals

Yesterday I posted that Bisquick GF Margherita Pizza was becoming a go-to meal for me.  Today I received an email from Julie at Calm Belly Kitchen about creating at least 1 to 3 low FODMAP go-to meals for breakfast, lunch and dinner.  This email is number 4 in a series of 7 in what she calls her “2-Week FODMAP Cleanse!”  (It is free, just click the link to learn more or sign up.)

Step 4: Create go-to meals that don’t bore you to death

 

Breakfast  1– If I’m heading out to an 8:30am exercise class I am most likely to grab a Green Valley Lactose Free Yogurt in either strawberry or blueberry flavor before leaving.   I also keep their plain yogurt on hand, if I opt for a plain I add some homemade strawberry or raspberry jam because plain is just plain yogurt-y from my taste buds.  Green Valley makes a vanilla which I bet I would love, but I have not found it around here. (Peach and Honey, of course, are not low FODMAP).  When I return home at 10am I often have a slice of homemade GF bread.

Breakfast  2– A bowl of cereal, often Corn Chex with 4 ounces of lactose free milk.

Breakfast 3–  Something home-made, like buckwheat pancakes (topped with plain yogurt and fruit jam) or a GF banana muffin [I’ve made them, I’ve been eating them, I just haven’t posted them yet.]

Lunch, Dinner, or Supper 1 — Bisquick GF Margherita Pizza

Lunch, Dinner, or Supper 2, 3… —  a) 3 to 4 ounces of Chicken/Salmon/Pork Tenderloin/ Shrimp/  b) 4 to 5 ounces baked potato, roast potatoes, or oven fries/ a half cup of rice / another starch like bread or polenta bites/  b) 1/2 cup cucumber slices, a small low FODMAP portion of cooked carrots, or green beans, 1 plum tomato.

I think you can see why I post more baking than anything else.  It is where I have the most fun.

But I will share some photos and details of today’s lunch:

I had a snack bag of baby carrots which I sliced thinly, placed in a small baking dish, added 3 TBs water and a pinch of dried ginger, dotted with smart balance and covered with foil.  I had 3 Yukon Gold potatoes that totaled about 10 ounces.  I cut them into small fries, placed about 5 ounces each into 2 baking dishes, drizzled with olive oil, turned to coat, then sprinkled with powdered rosemary and a little salt.  I had about 1 + 1/2 pounds of boneless chicken breasts (2) which I cut into the size of chicken tenders and placed in a shallow glass baking dish.  You may have heard Rachael Ray talk about bottom of the jar recipes, will today I had a close to empty jar of Dijon mustard.  To the mustard I added 2 TB maple syrup, a tsp of dried chives, a 1/2 tsp of dried sage, a pinch of oregano, and a quick grind of pepper.  I stirred those items together and poured the resulting sauce over the chicken.  This is where I like a disposable kitchen glove to massage the sauce all over the chicken.  All the prepared dishes can go into a 350F oven over about 30 minutes.  That is lunch for today, and leftovers too.

Revisiting Bisquick GF Margherita Pizza

Revisiting Bisquick GF Margherita Pizza

This is quickly becoming a go to meal for me.  Perhaps the fact that I had stayed away from  pizza for nearly two years is part of the reason.  I have made a couple tweaks since I first posted.  The first is I now make all mini pizzas using my new King Arthur  Flour Individual Pie and Burger Bun Pan, plus 2 to 4 old mini pie plates.  IMG_8460

Secondly, I have switched up a few of the ingredients:

  • instead of 1 ounce fresh chives I now substitute 2 TBs of freeze-dried chives — because it is milder this way and because I have a lifetime supply on hand from when I once ordered them from Penzeys having no idea how large a bag I would receive
  • I have reduced the 1 + 1/3 cups Bisquick Gluten Free mix to just 1 cup, and have added 1/3 cup of  King Arthur Flour’s Gluten Free Ancient Grains Blend – made of 30% each amaranth**, millet, and sorghum flours and 10% quinoa flour.  This makes the crust less puffy, gives it a more golden color and adds  a little more  protein & fiber.
  • I use mostly dried oregano in the crust for the same reason that I use the freeze-dried chives.
  • I have reduced the 1/3 cup oil called for in the crust to 4 TBs which saves about 10 calories per mini pizza

Update — May 7, 2016  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.

Revised recipe:

Low FODMAP friendly Bisquick Gluten Free Margherita Pizza

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 (modified from the recipe found on side of box)

  • 1  cup Bisquick Gluten Free mix
  • 1/3 cup King Arthur Flour’s Gluten Free Ancient Grains Blend
  • ½ to 2 tsps Italian seasoning, dried oregano, or other dried herbs
  • ½ cup water
  • 4 TBs 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, along with the chives.  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.
  • 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.

I tend to eat 2 mini pizzas, fresh out of the oven, wrap 2 more to put in the fridge for a second meal, then wrap and freeze the remaining.  I have a nicely stocked freezer with homemade gluten-free options.  This wonderful for “flare up” days or anytime one is rushed.