Peanut Chicken Stir Fry Over Jasmine Rice

This is a great Asian inspired dish that is gluten free, dairy free and low FODMAP. So skip the takeout menu and enjoy this tasty modified meal.

Ingredients

1 Tbsp low sodium gluten free soy sauce
1 Tbsp olive oil
1 pound chicken breast, cut into chunks
2 cups fresh broccoli chopped into florets
1 bell pepper, diced
Sauce:
3 Tbsp PB2 powdered peanut butter
1 Tbsp low sodium gluten free soy sauce
1 Tbsp apple cider vinegar
1 Tbsp white cooking wine

Directions

1. Heat 1 Tbsp low sodium gluten free soy sauce and olive oil in large pan, add chicken to pan.
2. Mix sauce ingredients until smooth. 
3. Once chicken is cooked through, add broccoli, peppers and peanut sauce to pan, stir to combine.
3. Cover pan and reduce heat to medium low. Simmer until vegetables are tender, approximately 5 minutes.
4. Serve over jasmine rice. 

Fluffy Buckwheat Pancakes with Peanut Butter Sauce

These delicious fluffy pancakes are made with buckwheat flour, which is naturally gluten free, low FODMAP and a good source of protein  - providing 4 grams per 1/4 cup. The nutritional content is boosted even further with the edition of ground pumpkin seeds, which are an excellent source of magnesium.  My family enjoyed these with a drizzle of peanut butter sauce and a little maple syrup. Give them a try! This recipe makes 13 pancakes, enough to feed a hungry family or provide breakfast for the entire work week. 


Yield 13 pancakes

Ingredients

1/3 cup ground raw pumpkin seeds
1  1/2 cups buckwheat flour
2 tsp baking powder
1 tbsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp salt
1 tbsp brown sugar
4 whole eggs, beaten
1 cup plain unsweetened almond milk
2 ripe bananas, pureed
 

Directions

1. Grind 1/3 cup raw pumpkin seeds using small food processor or coffee grinder. 
2. In large bowl, combine dry ingredients, ground pumpkin seeds, buckwheat flour, baking powder, cinnamon, nutmeg, salt and brown sugar. Blend with wire whisk.
3. Add beaten eggs, almond milk and pureed bananas. Stir with wire whisk until well combined. 
4. Heat oiled griddle pan over medium heat. I like to use a small amount of coconut oil due to the high smoke point. 
5. Laddle 1/4 cup full of batter onto pan for each pancake and cook until bubbles start for form and flip. Continue to cook until done. 

PB2 Pancake Topping
1. Combine 2 tbsp PBS and 1 1/2 tbsp water per serving.

Nutritional Info

2 pancakes with 1 serving of PB2 topping provides approximately:
250 calories
15 grams of protein
8 grams of fiber

*Note: Adding maple syrup will increase the calories. 2 tbsp of maple syrup is considered a safe low FODMAP serving according to Monash University.

Taco Tuesday - Shrimp Tacos with Cumin Sweet Potato Hash

It's taco Tuesday! To help inspire you, here is a recipe for a gluten free and low FODMAP friendly taco recipe full of flavor and protein. Note the sweet potato hash is not low FODMAP. Replace sweet potato with white potato if you do not tolerate sweet potato.

Serves 2 people

Ingredients:

1/2 pound uncooked shrimp

1 lime

3 TSP cumin

4-5 radishes, washed and sliced

1/2 cup scallions (green parts only) sliced

1 large sweet potato (not low FODMAP)

fresh cilantro

olive oil

corn taco shells

Optional depending on tolerance: manchego cheese, sour cream

Directions:

1. Wash and peel sweet potato. Shred sweet potato into fine pieces into medium bowl (food processor may also work well). Stir in 2 TSP cumin and salt and pepper to taste. 

2. Spread sweet potato into hot pan with approximately 2 TBSP olive oil over medium heat, cook until crispy.

3. Heat 1 TBSP olive oil in another pan. Add scallions and shrimp and sauté until completely pink.

4. Sprinkle remaining 1 TBSP cumin over shrimp and the juice from 1 lime.

5. Warm taco shells.

6. Fill tacos with shrimp, radishes,  and cilantro. Optional toppings: manchego cheese and sour cream if tolerated.

7. Serve with side of cumin sweet potato hash.

 Nutritional Information:

Each serving provides approximately 20 grams of protein. 

 

Shrimp tacos with Cumin Sweet Potato Hash #tacotuesday #glutenfree #lowfodmap #lowfodmapfriendly #dietitian

A photo posted by Modified Nutrition (@modifiednutrition) on

Goulash with Goat Cheese (gluten free & low FODMAP)

Yields approximately 6 servings

Ingredients:

93% lean ground turkey

16 ounces gluten free noodles

1 ½ cans plain diced tomatoes (14.5 ounces cans)

1/2 cup diced scallions (green part from green onions only)

1 can tomato paste (6 ounce can)

1-2 TBSP Italian seasoning to taste

fresh ground sea salt and ground pepper to taste

extra virgin olive oil

4 ounces goat cheese crumbles

Directions:

1. Boil water in large pot with about 1 TBSP olive oil and salt. Preheat oven to 375 degrees F.

2. Heat 1 TBSP of olive oil in pan, add scallions and sauté.

3. Add ground turkey to scallions. Season with Italian seasoning, sea salt and ground pepper to taste. (I like about 1 ½ TBSP of Italian seasoning). 

4. While the ground turkey is cooking, add the gluten free noodles to the boiling water. Cook according to package directions until al dente. Be watchful of noodles, gluten free noodles can get over cooked easily. 

5. Add diced tomatoes and tomato paste to ground turkey. Stir and heat while waiting for paste to cook. 

6. Drain pasta and return to the large pot. Add the turkey tomato mixture to the noodles and gently fold to combine.

7. Pour mixture into 9x13 casserole dish. Sprinkle goat cheese crumbles evenly across top of noodle mixture. 

8. Bake 10-15 minutes. 

Note: Each ounce of goat cheese crumbles contains less than 1 gram of lactose. Most individuals tolerate 1-4 grams of lactose in a meal. (This will depend of your personal tolerance level).

The Low FODMAP Diet: What, Who, Why?

What is the low FODMAP diet?

The low FODMAP diet was developed by two Australian researchers at Monash University, Sue Shepherd and Peter Gibson in an effort to provide digestive relief to the 1 in 10 people that suffer from irritable bowel syndrome (IBS). Symptoms from IBS include: gas, bloating, diarrhea and constipation.

FODMAP is an acronym created to label specific short-chain carbohydrates that are poorly digested and can contribute to gas, bloating and other digestive afflictions. The letters stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. In short, FODMAPs are types of sugar molecules and sugar alcohols that act as easy food for gut bacteria.  When gut bacteria consume these FODMAPs, they produce gas, resulting the digestive distress.

To better understand how the low FODMAP diet works, please see this informative video by Monash University:

Who should follow the low FODMAP diet?

The low FODMAP diet was designed to help minimize symptoms in individuals with medically diagnosed irritable bowel syndrome (IBS). However, the low FODMAP diet has also been proven to help alleviate digestive symptoms from other digestive conditions, including Crohn’s disease, ulcerative colitis, and celiac disease (along with a strict gluten free diet).

In the case of celiac disease, some individuals continue to experience digestive symptoms despite following a strict gluten free diet. These individuals may also have IBS occurring along with celiac disease and would likely benefit from trying the low FODMAP diet in addition to the gluten free diet.

Why follow the low FODMAP diet?

With good compliance and support, individuals following the low FODMAP diet experience significant symptom relief.

To learn more about the low FODMAP diet, continue to follow the Modified Nutrition blog.

**Please note, following a low FODMAP diet can be challenging and was designed to be implemented with the help of a FODMAP knowledgeable Registered Dietitian.

Image designed by Onlyyouqj - Freepik.com