Tummy Friendly

Just a Low FODMAP (and often low carb/dairy free/ GERD) friendly blog to keep track of recipes I can use to save me lots of tummy aches.

[tummyfriendlyfoodie]

Low-FODMAP Cheesy Vegan Mashed Potatoes - Watch Learn Eat

These Cheesy Vegan Mashed Potatoes have all the cheesy flavor without any of the cheese, you won't believe they're actually dairy-free. 

This is actually really good! I used plain instant mashed potatoes instead of boiling real ones though but still! Try it! I left out the almond milk and just used water as a replacement for it and it was fine.

Ingredients

2 ½ lb. yukon gold potatoes

¼ cup garlic-infused olive oil

½ cup unsweetened almond milk

½ cup nutritional yeast

2 teaspoon dried chives

½ teaspoon ground mustard

⅛ teaspoon white pepper

½ to 1 teaspoon kosher salt (to taste)

[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]

Easy Gluten Free Oat Waffles

These crispy and fluffy oat flour waffles are the very best! They're light, healthy and gluten free. Best of all, they only require one flou

[tummyfriendlyfoodie]

Fodmap levels and servings of stuff available to me to eat

Low Moderate High - Monash App

Fruits

Avocado- 1/8 (30g) 1/2 serving (1/4 whole avocado) 45g (Sorbitol)

Banana (Firm) - 1 medium (100g) 1 large (110g) (Fructan)

Banana (Ripe) - 1/3 medium (35g) 1/2 medium (45g) 1 medium (100g) (Fructan)

Blueberry - 1/4 cup (40g) 1/3 cup (50g) 1 cup (125g) (Fructan)

Breadfruit - 1/2 fruit (192g)

Cantaloupe - 3/4 cup (120g) 1 cup (150g) (Fructan)

[tummyfriendlyfoodie]

Healthy Peanut Butter

Easy Homemade Peanut Butter with Flax

This homemade peanut butter is easier to make than you think & tastier than anything you will find at the store! Packed with anti-inflammato

[tummyfriendlyfoodie]

Pecan Pie Bars with Oatmeal Crust (gluten free)

Need to try this with a few substitutions

Gluten-Free Pecan Pie Bars with Oatmeal Crust

These Gluten-Free Pecan Pie Bars have a sweet crunchy topping, with a cinnamon maple filled gooey center, which sits on top of a hearty oatm

[tummyfriendlyfoodie]

Peanut Butter Chocolate Healthy Popcorn Balls

Peanut Butter Chocolate Healthy Popcorn Balls Recipe

These Healthy Popcorn Balls made with just four ingredients: popcorn, honey, peanut butter, and chocolate! Super easy and healthy popcorn

maple instead of honey... peanut butter can make reflux act up so eat carefully

[tummyfriendlyfoodie]

Oat Flour Carrot Cake

Oat Flour Carrot Cake

You'd never guess that this deeply moist and uber-rich oat flour carrot cake with notes of cinnamon, nutmeg, cloves, and ginger is made with

Ingredients

2.5 cups oat flour

2 tsp baking powder

1 tsp baking soda

1/2 tsp salt

1.5 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ground cloves

1/4 tsp ginger

1/2 cup dark brown coconut sugar (low fod use regular brown sugar or any dry low fod sugar)

1/2 cup golden coconut sugar (regular sugar or any dry low fod sugar)

1/2 cup maple syrup

1 cup apple sauce (use crushed pineapples instead for low fodmap or just ripe bananas if you tolerate it)

1/2 cup melted coconut oil

2 cups grated carrots

1 tsp vanilla extract

4 eggs

1 cup walnuts

1/2 cup raisins (can leave out)

12 ounces cream cheese frosting (Leave out or substitute for meringue frosting for low fodmap)

Instructions

Preheat oven to 350F. Line two 9 inch round cake pans with parchment paper and grease with oil over the top.

Combine all the dry ingredients in a large bowl (oat flour, baking powder, baking soda, salt, cinnamon, nutmeg, ground cloves, ground ginger, dark coconut sugar, and golden coconut sugar.)

Combine wet ingredients (maple syrup, apple sauce (or pine/banana), coconut oil, vanilla extract, and eggs) in another medium bowl.

Add wet ingredients to dry ingredients and mix until thoroughly combined. Let the mixture stand for 10 minutes, add in walnuts, shredded carrots, and raisins. Spread mixture evenly between the two cake pans.

Bake for 34-45 minutes or until fully set (an inserted toothpick comes out clean.)

Let cool entirely on a cooling rack (the parchment paper will make it easier to turn the pan over on the cooling rack and let the cake come out onto the cooling rack.) Frost one cake, layer the next one on top, and finish frosting.

[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

[tummyfriendlyfoodie]

Cinnamon Flax Oat Flour Waffles

Cinnamon Flax Oat Flour Waffles

These cinnamon flax oat flour waffles are lightly crispy on the outside and fluffy on the inside. A super easy healthy breakfast that is eve

I have not tried these as yet but I would like to at some point! Whenever I manage to get a waffle maker.

[tummyfriendlyfoodie]

Oat crackers (low fodmap, gluten free, vegan)

Gluten-Free Oat Crackers

Multi-seed oat flour crackers are made with only a few ingredients, and are so easy to make! You may never buy boxed crackers again.

Ingredients 1 cup (120 g) oat flour

¼ cup (30 g) flax flour

½ teaspoon salt ½ cup (125 ml) water

¼ cup (63 ml) olive oil (infused olive oil is particularly nice for this)

2 teaspoons sunflower seeds (I usually leave this out.)

1 teaspoon chia seeds

1 teaspoon sesame seeds

Optional: My additions

Grated parmesan cheese (the dry kraft one)

Cayenne Pepper

Paprika

Instructions 1. Mix the oat flour, flax flour, and salt in a bowl. Add the water and olive oil and stir to combine. Let the mixture sit at room temperature for 5 to 10 minutes to thicken (if you leave it for the full 10 minutes it will be very thick).

2. Preheat the oven to 300ºF (150ºC) and cut two pieces of parchment paper to fit a baking sheet.

3. Lay one piece of parchment paper on a work surface. Turn the cracker dough out onto the paper. Place the second sheet of parchment paper on top of the dough and flatten it gently with your hands.

4. Still using your hands, spread the dough between the two sheets of parchment paper to the edges. Some of the dough may ooze out from the sides. Simply lift the paper and move the dough back between the sheets. When the dough is spread evenly between the sheets of parchment roll the top gently with a rolling pin to smooth. Transfer the rolled dough (still in between the paper) onto a baking sheet and remove the top layer of parchment.

5. Sprinkle the top of the cracker dough evenly with the sunflower, sesame, and chia seeds (or whichever other seeds you're using).

6. Bake the crackers for 20 minutes then remove the sheet from the oven. Cut the dough into crackers with a pizza cutter or sharp knife. Because these are gluten-free crackers you can expect them to be a bit crumbly.

7. Return the crackers to the oven for 30 to 35 minutes.

8. Remove from the crackers from the oven and place the baking sheet on a rack to cool.

My Notes:

- I usually don't put the seeds on top, I mix it in while making the dough.

- I also cut the crackers before they go into the oven

Original Recipe Notes

[tummyfriendlyfoodie]

Thai Meatballs - Paleo & Low FODMAP

Jumbo baked Thai meatballs packed with fresh flavors and paired with a simple chili sauce. Low FODMAP, Paleo and SCD approved.

I need to try this but both aminos and gluten free soy sauce will be difficult to find here. If I want to use this sauce as well I would need to make chicken stock from scratch.

Ingredients

FOR THE MEATBALLS

1 pound ground turkey or chicken

1 large carrot, about ½ cup shredded

2 tbps fresh parsley chopped

1 red chili chopped

¼ cup green onion, green parts only for Low FODMAP, chopped + more for garnishing

2 tablespoon fresh grated ginger

2 tablespoon Coconut Aminos or 1 -2 tablespoons gluten free soy sauce* see note

¾ salt to your taste *see note

pepper to your taste

1 egg

Dash red pepper flakes optional

FOR THE SAUCE

¼ cup (60ml) Coconut Aminos * OR 2-3 tablespoons for gluten free soy sauce

¼ cup (60 ml) low fodmap chicken stock

2 tablespoon sesame oil

1 tablespoon Fish Sauce, only if you use coconut aminos instead of soy sauce

2 teaspoon fresh grated ginger

1 teaspoon chili paste

1 garlic clove crushed, omit for low FODMAP

Instructions

Preheat oven to 400°F/200°C

In a bowl combine all of your meatball ingredients.Mix well and form into balls. If the mixture is a bit wet and sticks, wet your hand with a little water and then roll the balls.

Place balls on lined baking sheet and bake for 20-25 minutes

While the meatballs are baking, combine all sauce ingredients in a small pot over medium heat. Once boiling, stir, and reduce heat to a simmer.

When meatballs are done pour sauce over it, or use sauce as a dipping sauce

Notes

Only use Tamari/gluten free soy sauce if you don’t need this to be SCD. *If you’re using Tamari or another soy substitute like Braggs Aminos you may want to decrease or get rid of the extra salt all together. If you plan on using soy sauce I recommend using a low sodium chicken stock. Otherwise I really love coconut aminos as a soy free alternative.

[tummyfriendlyfoodie]

Finally tried the meatball part of the recipe but I didn't have some things so I did have to substitute.

Ingredients I used

Minced chicken

Grated carrot

Ginger Powder

Black Pepper

Dry parsley

Soy sauce

Egg

Chinese salt/ seasoning powder

Some sesame seeds

[tummyfriendlyfoodie]

Oat flour pasta

Low fodmap pasta

Oat Flour Spaghetti

Oat no you di’unt! Options? I believe in options, especially when they sit, steaming from a plate and covered with fresh tomato sauce and ch

Oat flour spaghetti ingredients

2 cups oat flour 1.5 tsp salt 2 eggs 2 Tbsp cooking oil of choice (I use avocado) 2-4 Tbsp water

My additions:

1/2 tsp xanthan gum

2 tsp starch/flour of choice - potato / corn/ arrowroot / tapioca

(This is for a noodle that holds up and is chewy like wheat pasta, without something to hold it together the pasta will break very easily)

Directions

In mixing bowl, combine oat flour and salt. (If using the starch and xanthan gum include it here too). Make a well in the center. Add egg and oil. With a fork, slowly whisk eggs and oil into the surrounding flour/salt mixture until dough is coarse and crumbly. (If using xanthan gum/ starch it will not be crumbly).

Add 1 Tbsp at a time of water at a time, incorporating with flour. Oat flour becomes moist fairly quickly. (I did not need all of the water, I used 2 tbsp and let it rest but had to sprinkle more flour to roll it out because it was slightly sticky-- if you aren't using my additions you may need all.)

Work dough with the heel of the hand for 3-5 minutes. Cover with inverted bowl and let rest.

To make spaghetti:

Press spaghetti through a pasta machine. OR Cut pasta to preferred shapes/ lengths (usually 8-10”). Let rest on a towel for up to an hour. (I used about quarter of mine in soup within a few minutes of making it and put the rest in the fridge.)

Bring lightly salted water to a rolling boil in a 2 quart pan on the stove. Add spaghetti. Cook for 6 minutes, careful not to stir the pasta as breakage may occur. Drain and serve. Makes about 1 pound of noodles.

Nutritional Information

(for 1/8 of the recipe)

Calories: 90

Carbohydrates: 16g

Fiber: 2g

Net Carbohydrates 14g

Protein: 3g

Fat: 2 g

Notes

The amount of xanthan gum and starch can be adjusted based on how chewy you want the noodle. It was def necessary for me to use them because I think the noodle may have crumbled otherwise. Maybe I'll try the original recipe without these things one day. I did not have a pasta machine so I cut it by hand.

[tummyfriendlyfoodie]

Low Fodmap Carrot Soup

This soup is quick and easy to make and is quite healthy. It should not hurt the gut.

The base for this soup is a low fodmap vegetable (or chicken) stock that I posted about here: https://tummyfriendlyfoodie.tumblr.com/post/655231044107304960/low-fodmap-vegetable-stock-can-add-chicken-if

Ingredients:

2 medium carrots, peeled

1 bell pepper (leave out if you are sensitive to this)

4 cups of stock (vegetable or chicken)

A pinch of salt (or to taste)

Optional:

1-2 cubed chicken breasts (depending on size and well how much you want in your soup.)

A pinch of asafoetida / hing (A spice used often in indian cooking that replaces the onion in a low fodmap recipe. It can smell very pungent but it does add nice flavour. Store this in an airtight container so it doesn't stink up the pantry.)

A pinch of ground black pepper.

1 tablespoon coconut milk (or to taste however be aware that coconut milk that contains inulin is considered high fodmap. canned coconut milk is best especially without milk proteins like casein etc)

Preparation:

Wash and peel the carrots and cut them to your liking. Wash and cut the bell pepper as well. I like to use green bell peppers but those can be high fodmap and depending on the person it can affect the gut so if you're particularly sensitive you should leave it out.

The basic soup is essentially boiling the carrots and bell pepper until soft in the vegetable/chicken stock. This soup can also be pureed nicely.

I use chicken and asafoetida in my soup usually. When using asafoetida it should be added to hot oil for about 30 seconds. Don't just sprinkle it in!

I usually season the chicken to taste and saute it for a little bit, putting the asafoetida in a corner of the pot to saute at the last 30 seconds. Then I add the stock and the vegetables and let the soup boil until the vegetables are soft. Occasionally I will add coconut milk to the soup as well. Sometimes I make the soup and puree it. Of course this is just a guideline and you can add more vegetables and more seasonings to taste in your soup. But this soup is pretty basic and plain and works well for me.

[tummyfriendlyfoodie]

Low Fodmap Vegetable Stock (can add chicken if desired to make chicken stock)

Low FODMAP Vegetable Broth

A Work Horse of a Pantry Item A basic vegetable broth will help you out in a variety of ways. Use it to thin sauces or as the basis for soup

Ingredients: 2 tablespoons Low FODMAP Garlic-Infused Oil made with olive oil or vegetable oil, or purchased equivalent such as FODY Garlic-Infused Olive Oil 1 cup (72 g) chopped leeks, green parts only, divided 1 cup (64 g) chopped scallions, green parts only, divided 1 large bunch fresh flat leaf parsley roughly chopped 6 medium sprigs of fresh thyme 1 teaspoon black peppercorns 1 large bay leaf 3 medium carrots, scrubbed, peel intact, cut into 1-inch (24 mm) pieces 2 medium gold or white potatoes, scrubbed and quartered 2 medium parsnips, 225 g, scrubbed, ends trimmed and sliced into 1/2-inch (12 mm) rounds 1 medium fennel bulb, root end trimmed away, bulb sliced and fronds (the top, feathery leaves) and stems chopped 1 medium celery stalk, cut into 1-inch (24 mm) pieces 1 tablespoon kosher salt Water

Preparation:

Add the oil to a 5 to 6 quart (4.7 L to 5.7 L) stockpot and heat over low-medium heat. Add half of the leek and scallion greens (just eyeball it) and sauté, stirring frequently, for a few minutes until softened. Add parsley, thyme, peppercorns, bay leaf, carrots, remaining leek and scallion greens, potatoes, parsnips, fennel, celery and salt to the pot. Add enough cold water to cover the vegetables by about 2-inches (5 cm). Cover pot and bring to a simmer over medium heat; adjust heat and cook at a gentle simmer for 1 hour. Skim off any froth that rises to the top during the first half hour. Check occasionally and add water if necessary to keep all solid ingredients just submerged. Taste for flavor. If the broth seems weak, keep simmering for a while. You might also want to adjust salt level. Strain into a clean pot or storage container(s) and discard solids. Allow broth to cool to room temperature, then refrigerate overnight. Skim all of the fat off of the surface, if desired. Divide the broth into airtight containers in small portions for ease of use. We like to make 1 cup (240 ml) and 2 cup (480 ml) amounts in particular and either refrigerate up to a 3 days or freeze for up to 6 months. You can also freeze the broth in ice cube trays, then pop out the cubes once frozen and freeze in heavy plastic zipper top bags.

Notes

So I have used this stock recipe as a base however I did change some things depending on what was available to me at the time. I did not add potatoes, parsnips, or fennel. I had bell peppers so I added some in but that can change the taste. I also wanted to make it chicken stock so I added chicken breast bones to my pot. Also I used the leftover vegetables from this stock to make a soup for myself so that they would not go to waste.

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Perfect Crispy Roast Potatoes

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