RECIPES

Happy belated Cinco de Mayo!

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I know, this would have been a great post for Cinco de Mayo! I am too late to work that theme! However, this was really good and thought it may be a fun entree’ to add to this site. I took the original recipe and removed all the onion and garlic seasoning, replaced the onion with shallots. You could use the shallot or garlic infused olive oil too. The products made by Fody are wonderful! Don’t let the jalopenos intimidate you. I was a bit nervous to try working with them, but they turned out to be easy!

Prep time: 15min
Cooking time: 4-6 hrs

2 med/large fresh jalopenos (I happened to have these on hand, ironically), wt 4.2oz
1 lg shallot
1 cup Fody garlic/onion free chicken broth-reconstituted with broth base
1/4 c olive oil (or shallot or garlic infused oil)
2# beef arm roast, cut in 1/4’s originally
1Tbsp ground cumin
1Tbsp Mexican oregano
1 12oz bottle dark Mexican beer
3 Tbsp tomato paste
1 1/2 tsp salt

Accompaniments: diced Hass avacado (beware of fodmap serving), shredded cheddar cheese, cilantro sprigs, beans and rice.

1-Preheat oven to 325 degrees.

2-Break stems and seed jalopenos. You could use gloves if concerned about touching pepper seeds/juices. Chop medium to fine. Sear peppers and shallots in olive oil (if using shallots).

3-Heat oil in a 6-8qt Dutch oven or pot over medium-high heat. Add roast chunks to the oil with jalopenos and shallots. Turn roast chunks, browning on all sides. Sprinkle beef with cumin and oregano.

4-Transfer Dutch oven from stove top to oven at 325 degrees. Let cook for 3-4 hours. Check meat every 1-2hours to stir and cut roast into smaller pieces and remove bone.

5-With last hour to cook, add tomato paste, salt and beer. Simmer for final hour.Continue to cook till meat is cut in smaller pieces and can be shredded or cut in small cubes.

6-Serve with white rice, cheese, cilantro sprigs.

This can be made up to 2 days and refridgerated; bring to room temperature before reheating.

Makes 10 cups.

This is a comfort food, admittedly slightly fall- themed recipe! I realize its Spring and am so happy about it!!! That being said, I have fallen in love with this recipe! Its pretty, super easy, and best of all, I feel like my gut tolerates it really well with my current adaptations! This serves 6 and reheats well. My husband likes it too!

Ingredients:

2 tsp olive oil (Option: use garlic or shallot infused from Fody)

3 medium tomatoes seeded, chopped, I like roma for this best

1 small shallot (if you use regular olive oil)

2/3 cup or a partial can of crushed canned tomatoes

2 tsp salt

2 tsp fresh thyme leaves

1/4 tsp cayenne pepper

Pinch red pepper flakes

1 rutabega, very thinly sliced

1 sweet potato, very thinly sliced

1 medium zucchini, very thinly sliced

2 small red potatoes, very thinly sliced

2 large carrots, very thinly sliced

1/2 cup freshly grated Parmesan cheese

2 Tbsp butter, melted

2 tsp fresh thyme

1/2 tsp salt

1/4 tsp black pepper

Heat oven to 400 degrees F. Lightly grease a 2 qt round or oval baking dish; set aside.

In a 12-inch skillet, heat the olive oil over medium heat. Add the tomatoes and shallot if using it. Cook 6 to 8 minutes, stirring frequently, until shallot is tender. Add canned tomatoes and spices (thym, salt, red pepper)

Sppon and spread the cooked tomato mixture evenly in the bottom of the prepared baking dish.

In a large bowl, toss the rutabega, sweet potato, zucchini, red potato, and carrot with the parmesan, butter, thyme, salt and pepper to coat. Place the sliced vegetables in the baking dish on top of the tomato mixture, alternating vegetables in a circular pattern.

Bake 35 to 45 minutes, until vegetables are fork tender and golden brown. Serve warm.

The following is my inspiration for this recipe:

It’s no secret that onions and garlic are staple seasonings in most recipes. That being said, they both can cause major issues for many of us that have SIBO, IBS or other gut issues and try to follow a Low FODMAP diet. Onion and garlic fall into the fructan category of FODMAPs. I have found I can handle small amounts of high FODMAP foods as long as I keep the servings small. Onions and garlic (even in seasonings such as onion or garlic salt or powder) seem to cause me alot of issues. This is tricky without the use of some specialized products like those featured in this recipe.

This is a recipe I found and adapted it to use up some things I had on hand that were left over from Thanksgiving and it turned out to be wonderful. Thank you to Nicole Baker Jordan who posted the original recipe on Allrecipes.com

Ingredients:
Coconut Oil, 1 T
Shallot- infused olive oil, 1T
Green beans, cut in 1″ pieces, about 1 cup
Paprika, 1tsp
Cayenne Pepper, 1/2 tsp
Cumin, 1/2 tsp
2 cups chicken broth (made from FODY Chicken Soup Base)
1 1/2-2 cups cubed cooked ham
17oz can cream style corn
15oz can pureed pumpkin
13.5oz can coconut milk
Salt and Pepper to taste

Directions:
Heat coconut oil and infused olive oil in a stockpot or large saucepan over medium-high heat; saute the green beans for 2-3 minutes till start to get tender. Cook and stir in the paprika, cayenne pepper, and cumin about 4 minutes. Add chicken broth, ham, and corn; bring to a boil.

Reduce heat to medium-low and stir pumpkin and coconut milk into broth mixture. Simmer soup, stirring occasionally, until heated through, about 10 minutes; season with salt and pepper.

Also, a note that technically green beans and corn can sometimes cause digestive issues, I found that this amount in a serving does not bother me and also that cream-style corn is better tolerated than frozen or even whole kernel canned corn. Pumpkin is also a FODMAP

I hope you enjoy this dairy free, onion and garlic free soup as much as we did! It has a little spicy kick to it which I love!

A good source of thiamin, niacin and iron. This is a really unique apple pie!
The brown sugar makes it taste like a caramel apple! So yummy!

Ingredients
5 cups thinly sliced pared tart apples
(about 4 medium apples)
1 cup brown sugar
1/4 c water
1Tbsp lemon juice
1/4 c flour
2 Tbsp sugar
3/4 tsp salt
1 tsp vanilla
3 Tbsp butter

Pastry for a 9″ two-crust pie

Directions
Mix apple slices, brown sugar, water and lemon juice in saucepan. Cover and cook over medium heat just until apples are tender, about 5 minutes.

Mix flour, sugar and salt. Stir into the apple mixture. Cook, stirring constantly, until syrup thickens. This will be about 2 minutes. Remove from heat; stir in vanilla and butter.

Heat oven to 425 degrees. Prepare pastry. Turn apple mixture into pastry-lined pie plate. Cover with top crust that has had slits cut into it; seal and flute edges. Cover edge with 2-3″ strip of aluminum foil to prevent excessive browning. I use a ring that is specifically designed for this purpose but this works too.

Bake 40-45 minutes or until crust is golden brown.

6 servings, 630 kcal/piece

Its fall, I have been into apple recipes majorly this year! Now, apple is high in fructose, so if you know you are sensitive to fructose, you need to take it easy on the servings of apples…..

Ingredients
7-10 apples (I added some mixed organic frozen berries)
1 cup sugar
1 tsp cinnamon
1 cup butter/can use half shortening
1 1/2 cup sugar
2 eggs
9 T tapioca starch
2 cups flour
2 tsp baking powder
1 tsp salt
1 tsp vanilla

Directions:
Grease a 9×13 pan. Peel, core, and slice enough apples to fill the pan 2/3 full. I was using some apples given to me and ended up a little short, which is why I added the extra mixed berries. Mix 1 c sugar, tapioca starch, cinnamon and add to apples and mix well. Bake this at 350 degrees 10-15min.

Meanwhile, cream 1 1/2 cup sugar with butter, then add eggs. Sift together flour, baking powder and salt. Add to creamed mixture. Lastly, add vanilla. Drop batter over baked fruit in “blobs” and spread evenly. Bake at 350 degrees for 45min more.

Serve with ice cream or non-dairy whipped cream.

These are so easy and my family loves them!  So special to have in my mother’s hand writing as a nice memory.  These can also be made into small cookies!

Recipe:

1/4 lb or 1/2 cup (1 stick) butter
2 cups sugar
4 T cocoa
1/2 cup original almond milk

Combine above ingredients and bring to a rapid boil. Let  simmer for 1 minute.  When done simmering, add the following ingredients:

1 tsp vanilla
1/2 cup chunk style or smooth natural peanut butter (I like Skippy Natural)
3 cups quick oatmeal

Stir well and put in a greased 9×13 pan.  When cool, cut and serve.  These will be gone in 2 days I guarentee!

Ingredients

1 pound ground pork sausage
1 tsp Italian seasoning
1/2 tsp salt
6 eggs
2 cups almond milk
1/2 cup grits
1 tsp cayenne pepper sauce
4 cups cubed sour dough bread
1 cup shredded kale
1/2 cup shredded cheddar cheese (optional)

Directions:
1) Brown sausage in skillet, pressing with fork or spatula to crumble it as it cooks.  Sprinkle with Italian seasoning and salt; set aside.

2) Combine eggs, almond milk, grits and pepper sauce in large mixing bowl; mix well.
Add cooked sausage and bread stuffing; toss to combine.  Pour mixture into 13×9-inch cake or casserole pan; cover.  Refrigerate at least 2 hours or overnight.

3) Preheat oven to 350 degrees.  Remove cover and sprinkle kale over casserole.  Cover pan with aluminum foil; bake 30 minutes.  Remove foil; Bake 15minutes longer.  Serve warm.

This does reheat well.  Makes 8 servings

Prep Time: 30minutes
Start to finish time: 4 to 12hours soaking; 45 minutes baking.

 

 

 

 

 

 

 

These are too good to NOT put in this blog!  They are not exactly Low Fodmap but in limited amounts, should not cause too many problems!

I got this recipe from my food service days in Crookston or Bemidji Minnesota.  They are a classic good bar that everyone loves.  Old-fashioned oats have more fiber and I tolerate instant oatmeal better than the Old-Fashioned version.

Ingredients:
1/2 cup butter                                                               1 cup gluten free flour
1/2 cup brown sugar                                                   1/2 tsp soda
1/2 cup sugar                                                                1/4 tsp salt
1 egg                                                                               1/2 cup instant oatmeal
1/2 tsp vanilla                                                               1/4 cup coconut milk
1/3 cup natural peanut butter                                   3/4 cup semi sweet chocolate chips

Directions:
Cream butter, sugars, eggs, vanilla and peanut butter.  Add milk and dry ingredients.  Spread into 9×13-inch pan.  Do not push close to edges of pan.  Bake at 350 degrees for 15minutes.

When done baking sprinkle with chocolate chips.  When they have melted, spread out like frosting.  You can use more if you like, this doesn’t make a thick frosting but very rich and good.

 

 

 

Emulsion (definition) An emulsion is a mixture of two or more liquids that are normally immiscible. Emulsions are part of a more general class of two-phase systems of matter called colloids.   Homemade mayonnaise is an example of an emulsion.

A food emulsifier, also called an emulgent, is a surface-active agent that acts as a border between two immiscible liquids such as oil and water, allowing them to be blended into stable emulsions. Emulsifiers also reduce stickiness, control crystallization and prevent separation.

Some recent work in cell cultures and animals suggests that eating a common type of food additive, called emulsifiers, can harm the gut microbiome, increasing gut permeability—commonly known as “leaky gut.” … The most commonly consumed emulsifier is lecithin, which is present in all plant and animal cell walls.  Since leaky gut and SIBO and IBS are all connected, there is some thought that those with gut issues shoule avoid emulsifiers.  Emulsifiers are used in many processed foods.  Therefore, sometimes I like to make my own mayo when I am having a flare in my IBS or really having some issues.  Also, most mayonnaise contains potato starch which can be resistant starch for SIBO.

Ingredients:
1/2 tsp salt
1/4 tsp dry mustard
pinch paprika
few grains cayenne
1 egg yolk
1 T vinegar
1 c olive oil
1 T lemon juice

Directions:
Mix dry ingredients; blend in egg yolk.  Add vinegar and mix well.  With an electric mixer or a blender till 1/4 c has been added.  Add remaining oil in increasing amounts, alternating last 1/4 c with the lemon juice.  Makes 1 cup mayonnaise.

It is very important to add the oil slowly in order to form a good emulsion.