#ibs friendly

[idontmindittakestime]

Second sourdough bread attempt on a homemade starter that rice and cassava flour based, aged 9 days, named Vilgax.

It didn't rise during bulk fermentation and I left it in the oven too long, not sure what degree and duration it should bake to.

[tummyfriendlyfoodie]

Tomato Basil Salad with Rice Paper Crisps

Salad Ingredients

Tomatoes

Fresh Basil

Salt

Black Pepper

Olive Oil (garlic infused oil is nice)

Steps:

Chop the tomatoes and the basil. Then just mix em all together, it's a salad, make it to taste!

You can eat this salad with whatever you choose, I chose to try and eat it with Rice Paper crisps as an alternative to a sliced baguette bcuz rice is more fodmap friendly. Rice paper definitely isn't as filling as bread however.

NOTES:

So tomatoes have fructose but there is a fodmap friendly serving size, however some people tolerate it better than others. The recommended serving size is 1/2 a medium tomato according to the monash app. Idk what medium means but I had 3 'small' ones imo. They're normal tomatoes... but I am not in the US so idk what variety it is but it's not those big ones used for sandwiches.

Crisps Ingredients:

Rice Paper

Water (for soaking the rice paper)

Oil (for frying)

Steps:

Prepare your frying pan with a thin layer of oil, just enough to cover the rice paper. Heat on low heat.

Cut the rice paper to whatever size you desire. I recommend quarters, though if you have round rice paper maybe cut it slightly like a pizza ie. triangles. Don't make them too small though. Soak the rice paper for about 5 seconds in water and remove it, letting it absorb the water and become soft. It gets very sticky so you have to do this one by one and throw them in the pan as soon as it softens.

Fry for 30 seconds to 1 minute depending on size.

Remove from oil and let cool slightly.

Then spoon your salad with it and eat and enjoy! Since it is rice paper, it will be crunchy but also have some chew depending on if it folds over itself when frying. Try not to let it fold over too much because it will get tough to eat.

I've seen people say to fry without soaking it in the water, but i tried that and it was horrible. It was hard and stuck to my teeth in an unpleasant fashion and I couldn't get it out without digging for ages.

Don't be worried about it pitching a lot because of water, the paper will absorb the water and get soft. A little longer and it will get sticky.

[tummyfriendlyfoodie]

Chicken Quinoa Soup

So this recipe was not initially low fodmap but I adapted it because it looks good and I'd like to make it so I'll post the link to the original and then put the ingredients with my own substitutions to make it low fodmap.

Chicken Quinoa Soup

Chicken quinoa soup is an upgrade to the classic chicken noodle. It's perfect for sick days and warming up on cold nights!

Equipment

1 mandolin

Ingredients

2 tbsp avocado oil or unsalted butter (consider making it garlic infused to make up for lack of garlic)

1 onion diced (chives/green onion tips or asafoetida/hing can be used instead)

4 cups carrots peeled and sliced

5 celery ribs sliced (less celery + cilantro if you can stand it)

3 cloves garlic minced (Use garlic infused oil instead or garlic chives if you have them)

12 cups unsalted chicken broth (substitute for low fodmap broth https://tummyfriendlyfoodie.tumblr.com/post/655231044107304960/low-fodmap-vegetable-stock-can-add-chicken-if )

1 cup uncooked quinoa rinsed

2 bay leaves

1.5 teaspoon salt

1/2 teaspoon black pepper

2 lbs boneless skinless chicken thighs

1/4 cup fresh chopped parsley

1 tbsp lemon juice optional

Instructions

Prep your veggies by using a mandolin to slice carrots and celery. Using a mandolin will ensure that your soup will cook in under 30 minutes. Otherwise, unevenly sized veggies may cause the soup to take significantly longer to cook! Alternatively, you can dice them.  

Melt butter or oil in a large stockpot or dutch oven over medium heat. Add onion (chive), carrots, celery, and garlic (garlic oil). Cook, occasionally stirring, until tender, about 5-7 minutes. (If using asafoetida add it in the last minute of sauteing)

Add chicken broth, bay leaves, salt, pepper, chicken, and quinoa. Bring to a boil, reduce the heat, and simmer, covered, until the chicken is cooked through and the quinoa is fluffy about 20-30 minutes.* 

Remove the soup from heat and then remove the chicken, dice, and return to soup—salt and pepper soup to your final taste. Garnish with fresh parsley and lemon juice. Serve immediately.  

Notes

To freeze chicken quinoa soup: 

Option 1:  Freeze this soup after it's completely cooled in a freezer bag or freezer-safe container. Make sure to leave at least 1/3 of the container empty because liquid expands when it freezes.  

Option 2: Since this soup contains a huge amount of broth (thanks to the quinoa needing to soak so much of it up), you can freeze this soup prepped with or without the liquid. If I were going to freeze this soup, I'd probably freeze it with just four cups of broth so that I didn't have to find a container or multiple containers to hold 12 cups of liquid. Then, I'd write on the bag, "add 8 cups of chicken broth for cooking."  

Freeze together:

onion

carrots

celery

garlic 

bay leaves

chicken thighs

uncooked quinoa

salt

pepper

4 -12 cups of broth 

To cook - defrost under refrigeration. Once it's defrosted, dump the whole thing in a slow cooker or a large stock pan. In a slow cooker, cook for 4-6 hours on high or 6-8 hours on low until the chicken is cooked through. In a stock pan, bring to a boil, then reduce the heat and simmer, covered until chicken is cooked through and quinoa is fluffy. 

Notes For Me: Make this soup in a scaled down quantity

Nutrition

Calories: 336kcal | Carbohydrates: 26g | Protein: 33g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 108mg | Sodium: 692mg | Potassium: 952mg | Fiber: 4g | Sugar: 4g | Vitamin A: 10894IU | Vitamin C: 8mg | Calcium: 65mg | Iron: 3mg

[superthatprotein]

that protein Low Fodmap Vegan Protein Shake, 4 simple ingredients for you to enjoy!

[superthatprotein]

Super protein Chocolate Brownies made with that protein award winning Low FODMAP Protein powder - get the recipe now just follow the link!

[superthatprotein]

The best IBS friendly protein shake for the only Low Fodmap Certified Protein in the UK

[superthatprotein]

If you have gut issues and suffer from IBS this Low Fodmap IBS friendly breakfast from that protein is for you!

[superthatprotein]

Is this the most gut friendly protein powder? Let us tell you why...