IP Pasta Salad

adapted from cookingwithkarli.com

4 oz WW rotini pasta (I think more would be better)
1/4 tsp salt
1/4 tsp pepper
1/2 diced bell pepper
1/4 c diced green onion tops
1 med. diced tomato
1/2 can black olives
1/2 package of pepperoni slices
Italian dressing

Since this was WW (whole wheat) I looked at the cook time of 10 minutes on the box, halved it to 5, and subtracted 1 - so pressure cook with about 1 cup of water and a tsp of bacon grease and a pinch of salt for 4 minutes and do a quick release. MAN I'll never cook pasta any other way.

Dump pasta in a colander and rinse. While pasta cools, cut up veggies. Add them all together and toss with Italian dressing.

PS this is a great deal like Phil's recipe for Lynn's Pasta Salad. You can add cheese for those who can eat it. 

Thai Chicken Soba Noodle Soup

4 servings; 3 qt Instant Pot
1 chicken breast or a couple of thighs, chopped into 1/2 to 1 inch pieces

1 clove garlic (did not use)
1 tsp ground ginger
1 can coconut milk
1-2 cups chicken stock
1 Tb coconut aminos (or soy sauce)
1/2 tsp chili powder
Squirt of honey
1 bundle Soba noodles
2 med-small carrots, diced
1/2 to 1 c peas
juice of one lime
salt and pepper
Saute chicken until nearly done, and add carrots for a minute. Add some broth to deglaze pan. Throw in Soba noodles and veggies. Mix the rest of the ingredients and pour over the food in the pot. Give a little stir, keeping noodles submerged. Pressure cook 1 minute and let sit for a couple more before releasing steam.
This was GREAT.

Egg Drop Soup

6 c chicken broth
1 c chopped green onions
1/4 tsp sugar (I don't use)
1/4 tsp salt
3 T cornstarch (I don't use this)
3 T coconut aminos
1/3 c plus 2 T cold water
3 eggs
okra

Bring broth, onions and okra to boil. Mix sugar, salt, cornstarch, aminos and 1/3 c water in small bowl til smooth. When veggies are ready, stif into broth and boil one minute, reduce heat to low. Beat eggs with 2 T cold water, and drizzle into soup. Use a wide pronged fork for larger eggs pieces.

Add chicken for more protein.
This is my go-to FODMAP lunch.

Scallops in Butter Sauce

½ lb Ocean Scallops
1 bunch broccoli
green onion tops
Handful of peas
¾ c butter (or ghee or olive oil butter)
1 bunch Soba noodles

Start water for Soba noodles, and get them to boil. Wash and dry scallops with a paper towel. Sprinkle with salt, pepper and sugar. In large skillet of water, cook broccoli, peas and onions until still bright green. Remove to plate. Put a pat of butter in skillet to melt, add scallops and cook (still medium heat) 2 minutes each side. Remove to plate.
To make butter sauce, whisk 2 tsp corn starch (I thought this was not enough) into 1 c water or milk. Then melt the ¾ c butter in skillet and add the liquid, stirring at a low boil for 5 minutes. Add the cooked drained Soba noodles, scallops and veggies. This was very good and not very salty.

Shrimp Curry

2 tbsp oil or ghee, divided
1 leek top (green part only), chopped (see note)
Salt and freshly ground black pepper to taste
1 jalapeno, chopped (optional, see note)
1-inch piece fresh ginger, peeled and finely chopped
1 tbsp ground coriander, divided
2 tsp ground cumin, divided
1 medium Russet potato (about 8 oz), peeled and cut into 1-inch chunks (about 2 cups)
2 medium carrots, sliced (about 1 cup)
1 large tomato (about 8 oz), chopped (about 1 cup)
1 1/2 tsp turmeric
1 1/2 cups water
1 (13.5 oz) can coconut milk, regular or light
1 slightly heaping cup canned and rinsed chickpeas (168 g)
3/4 pound medium shrimp
1/2 lime
Chopped fresh cilantro for serving

INSTRUCTIONS

1. Heat 1 tbsp of the oil in a large sauce pan or Dutch oven on medium heat. Add leek, season with salt and pepper and cook, stirring frequently, until lightly browned, about 5 minutes. Add jalapeno, ginger, and ½ tsp EACH of the coriander and cumin. Cook until jalapeno softens, 1 to 2 minutes. Transfer to a small bowl and set aside.

2. Add remaining oil to pan and raise heat to medium high. Add potato and carrots, season with salt and pepper and cook, stirring frequently, until carrots softens slightly, about 5 minutes. Add tomato, remaining coriander, remaining cumin, and turmeric; season with salt and pepper. Cook, stirring frequently, until tomato breaks down and becomes saucy, 5 to 6 minutes.

3. Add water. Raise heat to high and bring to a boil. Add coconut milk and bring to a boil. Add chickpeas. Reduce heat to medium/medium-high and cook, uncovered, at a steady simmer until potatoes and carrots are tender, about 10 minutes. 

4. Add shrimp and simmer, stirring occasionally, until opaque in the thickest part, 2 to 3 minutes. Stir in reserved leek mixture and remove from heat. Stir in juice of half a lime. Taste for seasoning and add salt and pepper if desired. Serve over Perfect Basmati Rice (recipe below) and garnish with cilantro.

Perfect Basmati Rice

You can use brown basmati if you prefer; follow cooking instructions on the package.

Serves 4 to 6

1 tbsp unsalted butter
1 cup white basmati rice
2 cups water
½ tsp salt

In a medium saucepan, melt butter on medium heat. Add rice and cook, stirring frequently, until grains become partially opaque, about 2 minutes. Add water and salt. Raise heat to high and bring to a boil. Reduce heat to lowest setting, cover, and cook for 17 minutes. With cover still in place, rest 10 minutes. Fluff with a fork and serve

ANZAC Biscuitrs

• 1 cup of rolled oats
• 1 cup GF plain or self-raising flour*
• 1/2 cup desiccated coconut
• 1/2 cup brown sugar
• 1/2 teaspoon of baking powder
• 145g of butter
• 2.5 tablespoons of maple syrup

*I have used both. Plain flour gives you biscuits like in the photo, so they tend to be a bit more moist, but self raising makes them swell up so there’s more cookie, and still very tasty!

1. Preheat oven to 180 degrees Celsius
2. Mix dry ingredients together in a large bowl.
3. In a separate bowl, melt butter and stir in the syrup.
4. Pour the wet ingredients into the dry ingredients and mix together**
5. Form the mixture into balls the size of golf balls. Place on a baking tray lined with baking paper, and press flat
6. Bake for about 15 minutes.

**The creator of this recipe said that you could add a few teaspoons of hot water to the mixture if it doesn’t stick together, however as we added more butter, this did not seem to be an issue.

German pancake

Low FODMAP German Pancake with Berries

Started to make this Sunday, knocked over the blender and had a big mess of eggs, etc., to clean off the floor. I may try again another day.

• 1/4 cup oat flour
• 1/4 cup gluten free flour blend (I used King Arthur GF multipurpose flour)
• 3 large eggs, whisked
• 1/2 cup lactose free milk
• 1 tablespoon sugar
• 1/4 teaspoon vanilla or almond extract, optional
• Garnish: 
• A few sliced strawberries, handful of blueberries, butter, sprinkle of confectioner's sugar, as desired.

Instructions

1. Preheat oven to 450 degrees F.
2. Lightly grease your cast iron skillet (9 or 11 inch will work)
3. In medium bowl, mix the flours, eggs, milk, sugar and extract with a fork, until just blended and free of any lumps.
4. Pour mixture into cast iron skillet. Bake for 12 minutes or until edges are lightly brown and pancake is puffed up. 
5. Remove from oven, garnish with toppings as desired. 
6. Eat immediately.

Cranberry sauce

• 150g dried cranberries ★
• Boiling water
• 1/2 tsp orange zest ★
• 2 tbsp white sugar
• 1 tsp red wine (Pinot Noir) (optional)
• *This recipe needs 1/4 orange
• ★ From Alana Scott, Low FODMAP girl

1. Place the dried cranberries in a large bowl. Pour over boiling water until they are completely submerged. Cover the top of the bowl with clingfilm to keep the steam in. Leave to soak for 20 to 30 minutes, until the cranberries have rehydrated and are soft.
2. Zest the orange (the trick is to only zest the bright orange layer and not the bitter white layer underneath).
3. Drain the cranberries using a sieve but save the cranberry water they soaked in (they should now weigh about 225g or 7.94oz). Transfer the cranberries with 6 to 7 tablespoons of cranberry water to a blender/food processer or use a stick blender. Process until reasonably smooth (a few chunky bits of cranberry are okay).
4. Place into a small saucepan and add the sugar, orange zest and pinot noir wine if using. Place over medium low heat and allow the sugar to dissolve and sauce to reduce slightly (this will take about 5 minutes), stirring occasionally. To burn off the alcohol in the wine allow the sauce to simmer for 1 minute. Once the sauce is your desired consistency remove it from the heat.
5. Place in a small bowl. Garnish with orange zest if desired. Serve warm or cold. Make sure you divide the sauce into 12 serves to stay within the low FODMAP serving size for dried cranberries. This is about a tablespoon per serve. Store in the refrigerator.

Pad Thai

This one sounds easier - it's with Tofu but I will try chicken

1. Slice one 14 oz block extra-firm tofu 1/2 in thick and place between paper towels on rimmed baking sheet. Sandwich with second sheet and place cast iron skillet on top to weigh down 10 min. Cut into cubes and toss with 2 T cornstarch.
2. Cook 8 oz rice noodles per package directions, then rince. In small bowl combine 1/4 cup low-sodium soy sauce, 2 T brown sugar, 2 tsp sweet chili sauce, juice of 1 lime, and 1 clove grated garlic; set aside.
3. Heat 1 T oil in large nonstick skillet on medium. Add 1 red pepper sliced and cook til tender, 4 to 5 min. Remove from skillet.
4. Add tofu and cook tossing until golden brown, 4 to 5 min. Toss with noodles and sauce. Fold in peppers, 2 c bean sprouts and 2 scallions thinly sliced; cook 2 min. Serve with sliced scallions, chopped peanuts, and lime wedges.

Low-FODMAP Pad Thai

I use a very large (13-inch) straight-sided saute pan for this dish (this one specifically). If you don't have a saute pan or wok large enough to fit all the ingredients, add the chicken and shrimp mixture to the large pot you cooked the noodles in and proceed with the recipe from there. There are substitutions for tamarind concentrate, but none of them will give you the uniquely tart, fruity flavor. You can buy it in ethnic food stores or online here and here.

Makes 4 large low-FODMAP servings (about 2 cups each), or 6 smaller servings (recipe may be halved)
INGREDIENTS
2 ½ tsp tamarind concentrate/paste
3 tbsp hot water
3 tbsp fish sauce
2 tbsp lime juice (1 to 2 limes)
2 tbsp white or light brown sugar
3 extra large eggs
Salt and freshly ground black pepper to taste
8 oz pad thai noodles
Neutral oil or cooking spray
12 oz boneless skinless chicken breast, sliced thin
4 oz small cooked shrimp, defrosted if necessary and patted dry
2 cups bean sprouts, divided
1/3 cup peanuts, chopped
6 scallion tops, sliced, divided
½ cup (packed) cilantro, chopped, divided
Lime wedges for serving

INSTRUCTIONS
1. In a small bowl or glass liquid measuring cup, whisk together the tamarind concentrate and hot water. Add the fish sauce, lime juice and sugar. Whisk until combined and set aside. In a medium bowl, beat the eggs and season lightly with salt and pepper (fish sauce is high in salt, so season conservatively); set aside.
2. Meanwhile, bring a large pot of water to a boil. Add the noodles and cook until al dente, 3 to 4 minutes (or according to package directions). Drain in a colander and rinse thoroughly with cold water.
3. In a large sauté pan (see recipe head note), heat a thin layer of oil (or use cooking spray) on medium high heat. Add the chicken, season lightly with salt and pepper and cook, stirring frequently until cooked through, 4 to 5 minutes. Add the shrimp and stir until just heated through, about 1 minute.
4. Reduce heat to medium and push the chicken and shrimp to the edges of the pan. Add about 2 tsp of oil or mist the center of the pan with cooking spray. Add the eggs. Cook until just beginning to set (reduce heat if eggs are cooking very quickly). Start breaking the eggs up with your spatula; you should still have some runny/liquid bits at this point. Add the noodles, 1 cup of the bean sprouts, half the peanuts, half the scallions, and half of the cilantro. Gently fold all the ingredients together until eggs are set.
5. Give the tamarind mixture another quick whisk and add to the pan. Stir until combined and most of the sauce is absorbed (sauce will continue to absorb as pad thai cools). Serve immediately and garnish with remaining bean sprouts, peanuts, scallions, cilantro and lime wedges.

Substitution for Tamarind: Lime juice is a widely available substitute for tamarind concentrate, though it does not provide the same tartness or sweetness as the tamarind. Amend this by mixing lime juice with equal parts of water and brown sugar or white sugar when substituting for tamarind in your recipes to create a balanced sweet and sour flavor. Only use lime juice as a substitute when a small amount of tamarind concentrate is called for, as otherwise it will change the overall flavor of the finished food. Use up to two tablespoons of the lime juice-water mixture for each teaspoon of tamarind concentrate required in a recipe.
OR
Make a mixture using an equal part of dried fruit such as prunes, dates or apricots and lemon juice to provide a viable substitute for the sweet and sour flavor of tamarind concentrate. Blend the dried fruit and lemon juice together in a food processor or blender to create a thick paste that can be used as a 1:1 substitute in any recipe calling for tamarind paste. While this does not have the same pungent sour note as tamarind, the fruit inclusion gives the mixture a lot of depth and makes it work in a number of dishes.
From: http://calmbellykitchen.com/blog/fodmap-pad-thai-menu 

Chicken tequila soup

OH YES! This was good. My changes in parentheses.

Ingredients

• 1 whole Onion, Cut Into 8 Wedges (used onion tops)
• 1 cup Frozen Corn (nope did not have)
• 1 can Diced Tomatoes (28 Oz) (used a small can tomato sauce)
• 1 can Diced Green Chiles (4 Oz) (used half of a fresh jalapeno)
• 2 cloves Garlic, Minced (used garlic infused oil, about 1 tsp)
• ½ teaspoons Salt
• 1 teaspoon Coriander (did not have)
• 1 Tablespoon Cumin
• 1 teaspoon Poultry Herbs (used Oregano)
• ¼ cups Cilantro, Chopped
• 5 whole Chicken Tenders, Cut In One Inch Chunks (used LO Walmart rotisserie chicken)
• 2 cups Chicken Broth (homemade, from the rotisserie chicken bones)
• 4 Tablespoons Tequila
• 1 whole Avocado
• (Added juice of 1/2 lime)

Preparation

Place onions, corn, tomatoes, green chilies, garlic, salt, herbs, spices and cilantro into a slow cooker and mix well.
Place chicken on top of the tomato mixture. Combine broth and tequila and pour over the chicken and tomato mixture. Cover and cook on high for 4-6 hours (the longer the better!).
Serve with chunks of avocado, shredded cheese and sour cream. (Tortilla chips mashed up on top.)

Notes from 8/9/16: used the 28 oz tomatoes. Too sour. Added scan of tomato paste and a few Tb sugar. Better.

Chocolate Chia Pudding

Here's what I mixed:
1/4 c chia seeds
1/4 c cocoa powder
1/4 c maple syrup
1/2 tsp vanilla
1/4 tsp salt
1/4 finely chopped avocado
1 c coconut/almond milk

Whisk constantly until everything is incorporated and the pudding starts to "pud." Set in frig for xx hours or over night.

Potato Chicken Avocado lime soup

adapted from http://www.thefodmapfriendlyvegan

Makes: 4 large servings

2 tbsp extra virgin olive oil 

1 chicken breast

½ cup spring green onion tips, finely chopped

2 tbsp minced ginger (did not use)

1.5 cups low-sodium vegetable stock

1 cup filtered water

3 medium organic potatoes, peeled and cubed

1 cup coconut milk (homemade is best but look for one without added sweeteners)

2 cups chopped fresh organic spinach (did not use this time)

handful of fresh flat-leaf parsley (I used cilantro)

freshly squeezed juice of 1/2 lime

pinch of paprika, to taste (omit if this causes digestive distress)

Celtic sea salt, to taste

freshly ground black pepper, to taste (omit if this causes digestive distress)

Optional toppings: activated pumpkin seeds, spring green onion tips

1)     Heat the olive oil on medium heat in a deep stockpot and add the spring onion tips.

2)     Sautee until golden and then add the ginger. Cook for 1-2 minutes, stirring constantly until mixture becomes fragrant

3)     Add the stock, water, chicken and potato cubes. Cover and turn the heat to high.

4)     Bring to boil and lower heat to medium

5)     Once the potatoes and chicken are almost done, add coconut milk and bring to a boil again

6)     Add the spinach and cook for 1-2 minutes, then add the parsley, lime juice and seasonings

7)     Cook for another 1-2 minutes and then turn off the heat

8)     Allow to slightly cool and add all the soup contents to a blender (I did not blend)

9)     Puree the soup until it is thick and creamy (you may have to scrape down the sides) and return to the pot

10)   Cut up an avocado and put in two or three bowls.

11)   To serve, heat it up, drizzle some olive oil, and garnish with (optional) activated pumpkin seeds or spring green onion tips

This was good, but nothing I would make once a week.

Chicken Enchilada Soup

Slow Cooker Chicken Enchilada Soup
(I made this today on the stove top and it was fabulous. Note my changes in parenthesis.)
Ingredients
1 1/2 lbs. boneless skinless chicken breasts (just used leftover chicken, not sure how much)
1 medium yellow onion, diced (used green onion tops, about a handful)
1 bell pepper, thinly sliced (did not have)
1 jalapeno, diced
2 cloves garlic, minced (used about 1/2 T garlic infused oil)
1 15-oz. can diced tomatoes (only had an 8 oz can of tomato sauce)
2 cups chicken stock
1 tbsp chili powder
1 tbsp cumin
1 tsp dried oregano
1/2 tsp paprika
Salt and freshly ground pepper, to taste
2 tbsp fresh cilantro, chopped (forgot to put this in)
1 avocado, pitted and sliced
(I also added 1/3 cup rice)
Instructions
Add the chicken to the bottom of the slow cooker. Add the onion, bell pepper, jalapeno, and garlic on top of the chicken. Pour the diced tomatoes and chicken stock over the top. Sprinkle with chili powder, cumin, oregano, paprika, salt, and pepper. Cover and cook on low heat for 8 hours. Use a fork to shred the chicken before serving. Garnish with cilantro and avocado.
Notes
Servings: 4-6

Blackened Fish

Serves 4

Mix together,
1 1/2 Tb Paprika
2 tsp Salt
1/4 tsp Cayenne Pepper
1/4 tsp Black Pepper
1 tsp Oregano
1 tsp Thyme
1 tsp Sugar

4 fish Fillets, washed and deboned (I used Baja)

2 Tbsp Butter, melted

Brush melted butter on both sides of the fish fillets. Then coat with the Cajun seasoning.

Heat dry cast iron pan or bbq grill. When very hot place fillets in and fry a couple minutes either side until cooked.

This was good with Blender Hollandaise Sauce.

Spanish/Mexican Rice

Mae & I made this dish this weekend and it was lovely!
2 T oil
1 chopped onion (I used only green tops for FODMAP)
2 c uncooked rice
3 cloves garlic (I left this out)
1 qt home canned tomatoes (I had juice)
1 pint chicken broth
1 T cumin
1 tsp salt
1/2 c chopped peppers optional

Heat oil, add onions and fry 2 min. Add rice, stirring until it just starts to brown (usually 3 to 4 minutes). Add garlic. Then add tomatoes, broth, cumin, salt, peppers. Stir, brining to boil. Turn down heat, cover and simmer 12 minutes.