Tag Archives: FODMAPs

GF, Low FODMAPs Foods This Week

For dinner, sometimes just an easy plate of fruits, veggies and cheese or nuts hits the spot. (Low FODMAPs: few or no peas and apples, just a small handful of peanuts). My kids had this, popcorn, and corn chips with cheddar cheese.

To make it all low FODMAPs, replace the peas and apples with cantaloupe, blueberries, etc.. A tahini dipping sauce might be nice, too!

I made a GF pie crust and filled it with zucchini, tomato, and cheddar cheese, then poured a mixture of 3 eggs and 1 cup of lactose-free milk for a lovely quiche.

I’m also really enjoying Schar white bread. It’s GF, low FODMAPs (a lot of GF breads are not — they have milk, apple fiber, or are sweetened with pear or apple juice) and has a subtle sourdough flavor! I’ve eaten it toasted with maple butter for breakfast. I also have a grown up cheese toast by covering it with a slice of tomato, Gruyere cheese and some fresh thyme.

The kids and I went to the farm and picked three pounds of strawberries. Not enough to make jam, but plenty for snacking and a pie!


Meals ThisWeek: Low FODMAPs

I have a new doctor who recommended a pretty radical diet to fix me. It involves avoiding several categories of foods that can cause problems in some people. It’s a bit like glorified lactose intolerance (lactose is one of the groups). The other groups involve fructose, polymers of fructose, galactose, and polyols (sugar alcohols).

More information:

 Right now I’m on the elimination phase of the diet, which means basically eating nothing on the disallowed foods list. So far this week I’ve had:

  • Salmon with GF tamari and lemon, quinoa, and raw carrots
  • Beef with lemon and GF tamari, raw carrots, spinach, and rice with lime, green onions, and cilantro
  • GF corn pasta with tomato, basil, and Parmesan
  • Omelet made with lactose-free milk, spinach, red bell peppers, and cabot extra sharp cheddar — had this twice! 
  • Rice cake with almond butter
  • Half a banana
  • Handful of blueberries
  • Glutino pretzels
  • GF lemon squares — I made them before I went to the doctor, but they are actually low FODMAP so I ate them while I was trying to figure out what to do with myself on Tuesday
  • Homemade chicken broth (only chicken!) with rice noodles
  • Chick-fil-a fries (and now I feel horrible, so maybe that didn’t work)
  • Okay, I admit, I licked cherry, but that shouldn’t be enough to hurt me

So far one of the problems I have is remembering I can eat rice and potatoes, and another is to make sure I have enough carbs that I don’t get low blood sugar and end up with a horrible headache. I’m also worried about calcium. And a bit worried about the “challenge” phase, where you introduce the problem foods in order to try to provoke a bad reaction and find out your tolerance for the different groups. That sound decidedly unpleasant.

I mostly have felt better, though, and it’s nice to have an idea of how to attack the problem. I always suspected many of the foods on the bad list, but I never would have blamed mushrooms or apples. Also, since it’s about a tolerance threshold, I would always try a food and it would be fine, but I imagine once I added it and other foods, it would go over the threshold, make me sick, and I would be confused which food did it. There was never a pattern, because I didn’t know the categories to check.

Brushing my teeth with baking soda (to avoid polyols) is not thrilling me.

Wish me luck!

I’ll Never Buy Jell-O Again

Well, maybe I will. Or maybe not. All I know if I had sick kids, and those kids have a favorite juice. Passionfruit juice. And that juice was on sale! Yes!
And I have a child who doesn’t like to eat much. When she’s sick, she eats even less. So I decided to try to protein up her juice.
I found some packets of plain gelatin in the pantry from when I tried a gf bread recipe that required it. Instead, I just used it to make homemade gelatin.
It was so easy. Sprinkle 4 packets (one box) of gelatin over 1 cup of juice while you bring another 3 cups of juice to a boil. Then mix and put in a 13 X 9 pan and cool in the fridge for 3 hours.
Then I cut it up with stars cookie cutters, because food is more fun when it’s a shape.

GF Peanut Butter Bars

Last year I was inspired by The Gluten Free Ratio Rally (#gfreerally on Twitter), which is a monthly blogging carnival in which people create gluten free recipes just based on the ideal flour:fat:liquid:egg ratio as stated in Ruhlman’s book Ratio. The idea that gluten free baking is something that is understandable instead of some arcane set of rules that make no sense is very exciting for me.
Anyway, I’m slowly trying to invent my own recipes or convert our old family recipes to something I can eat. I want to avoid or reduce rice flour and starches as well, plus use some nutritious grains such as teff. I really love sorghum, and tend to use it a lot.
I made this recipe quick and messy with a random mix of flour and it turned out pretty well, but I wanted to make it again and improve it based on what I’ve learned about gluten free baking. And I did. The first batch suffered some that gritty sort of crumbly texture gluten free baking often has. The second one has no such trouble! It has a nice soft, lovely crumb, thanks to a full tsp of xanthan gum, sweet rice flour, and double the eggs. I’ve done it! I’ve improved a recipe!

It’s absolutely science, but you get to eat it.

Gluten Free Peanut Butter Bars

This recipe makes 16 brownie-sized squares and comes together quickly with very few dishes, so it’s nice to whip up in a hurry.

1/2 cup butter
1/2 cup lt. brown sugar
1/2 cup peanut butter (chunky or smooth)
2 eggs
1/4 cup milk
1/2 tsp vanilla
55 grams sweet rice flour
55 grams tapioca starch
100 grams sorghum flour
1 tsp xanthan gum
1/2 tsp baking soda
1/2 tsp salt
(optional) A handful or two of chocolate chips

1. Preheat oven to 375 degrees F.
2. Melt butter (on stove or micromave) and remove from heat.
3. Add sugar and peanut butter and mix.
4. Blend in egg, milk, and vanilla.
5. Stir in dry ingredients until just mixed. *
6. (optional) Fold in chocolate chips.
7. Spread in a 9x9x2 square pan. (Sprinkle more chocolate chips on top if you want).
8. Bake for 25 mins or until you can insert a toothpick and remove it clean.
9. Let cool 5 mins, then cut and serve warm or let cool.

* For weighing flours, I usually tare the scale with a paper plate
on it and measure it all in one big pile. In this case 55 grams sweet
rice flour, then add tapioca starch until it reads 110 grams, and add
sorghum to 210 grams. The wheat flour equivalent is 1 1/2 cups. (The conversion is easy — each cup of wheat flour weighs approximately 140 grams, so replace with an equal weight of gf flours, making sure to use about 25% starch.) On top I add the xanthan gum, baking soda, and salt so I can pre-mix them together a little.

Things I like: Gluten Free, Rice Free Banana Bread

I had a few old bananas laying around the other day, and no one in the house will eat a banana once it’s gone grown. If it has some spots, my husband will eat it, but I prefer mine a little green on top. Once they go all brown, the taste is just weird. But old brown bananas are perfect in banana bread! So, I did a quick search at Gluten Free Girl and the Chef for a recipe for banana bread. I tend to love their recipes and I’m always looking for a recipe that uses teff, one of my new favorite grains.
The first time I made it with the kids, we used homemade fat free yogurt instead of full fat yogurt and we skipped the crystallized ginger, and it turned out great! What a wonderful way to use up bananas! I really enjoy recipes that use interesting flours like sorghum and nutrient-packed, flavorful grains like teff (it’s a complete protein!) instead of so much rice flour. Even the kids and my husband loved it and ate the whole thing within hours.
A few days later we had even more brown bananas so I decided to make two more loaves. I substituted the homemade yogurt again, and decided to try crystallized ginger (without chocolate) in one, and just chocolate chips in the other. I also used coconut oil instead of butter to make it lactose free and milk fat free. Once again, it was eaten up in record time, though The Boy did not like the non-chocolate chip version.
Oh, and the baby refused them all. I have no idea why.
Above, you’ll see the first loaf posing with my new hand-held mixer (thanks mom!). For recipes as quick and easy as this one, it seems pointless to drag out the big Kitchen Aid mixer. A lot of quick bread recipes such as this one, brownies, pancakes, and the peanut butter bars I’ll be posting soon, actually don’t even want to be mixed up all that much, making a hand mixer ideal.