5 Ways to Lower Your SALT Intake While Eating a Low-FODMAP Diet

LOWER SALT LOW FODMAP

Those following a Low-FODMAP diet may cringe at having to restrict their diet even further, however eating less sodium is very important for good health.

About 90% of Americans consume too much sodium according to the Centers for Disease Control & Prevention (CDC), increasing their risk of high blood pressure. Americans consume about 3,400 mg of sodium each day, and the majority of sodium eaten is already present in foods before purchase or preparation.

Over 3 / 4 of our sodium intake is from processed foods. It turns out that very little of our sodium intake comes from the salt shaker – only about 6%. Since most of our salt intake comes from processed and packaged foods, below are some key methods for how to reduce this major source of sodium (often the hidden sodium) in our diets:

  1. Eat fewer processed and prepared foods and more whole foods.  Bread/Crackers are one of the main sources for sodium in a typical American diet. You want to carefully check the sodium counts per serving on all nutrition labels, especially Gluten-Free foods.
  2. Eat less or moderate amounts of cheese. Cheese tastes good, however lactose is a FODMAP and can cause problems when too much is consumed (even of an allowed cheese).
  3. Check sodium amounts and add them up. You may think that you are not eating a lot of sodium, however when you total up the amount per meal and per day you may be surprised at how much you are eating!
  4. Look for Low-Salt versions of Low-FODMAP foods. *Look for low-sodium versions of deli meat such as Low-Sodium Turkey Breast because deli meat often has a lot of sodium.  Buy chicken stock with “No Added Salt” while also free of onion/garlic (to be free of FODMAPs) because canned/boxed soups have a lot of sodium (Swanson’s makes one in the USA ). Look for “No Added Salt” Tuna Fish  because canned fish often is high is sodium (Trader Joe’s makes a good one).
  5. Use salt-free, low-FODMAP herbs/spices (fresh are best) liberally to add flavor. Start an herb garden inside or outside for a continuing supply of herbs/spices such as green onion tops, rosemary, basil, thyme, dill, oregano, spearmint/peppermint, sage, etc. Adding flavor without salt is easy if one takes the time to find and use low-salt or salt-free low-FODMAP herbs/spices. Using infused oils such as garlic-, shallot-, or truffle-infused oil are great ways to add flavor without salt and you only need a small amount to add flavor without FODMAPs (fructans are not soluble in oil and should not cause FODMAP-related issues).

 

A low-sodium recipe from my website (SalTrax.com) and adapted for Low-FODMAP:

Flavorful Low-Sodium and Low-FODMAP Chicken Soup
Servings: 8

Ingredients:

  • 1 whole chicken or cut up parts
  • 8 c. cold water
  • 1 c. celery, large slices
  • 1 c. carrots, whole
  • 1 tsp. garlic-infused oil
  • 1 tsp. shallot-infused oil
  • Parsley, bunch (and/or other fresh herbs of your choice)
  • 1/4 tsp pepper or 3-4 peppercorns and 2  tsp. table salt – divided

Directions:

  1. Place chicken or chicken parts in a large dutch oven.
  2. Add cold water and rest of the ingredients except for salt; bring to a boil.
  3. Simmer for 2 hours.
  4. Add 1 tsp salt halfway through cooking and 1 tsp at end of cooking.
  5. Remove chicken and vegetables from broth and refrigerate broth overnight.
  6. Remove hardened fat from surface on next day and remove bones and skin from chicken and discard. Remove and discard any overcooked mushy vegetables.
  7. Refrigerate meat and vegetables.
  8. Next day, add chicken and vegetables to the broth after fat is skimmed off.

*Optional: add fresh quartered potatoes or cooked rice (uncooked rice absorbs too much of the chicken broth); sliced celery, sliced carrots, and parsley to the soup. 
Boil and simmer until vegetables are tender (30 -45 min). Serve warm

 

Resources for more information about eating a low-sodium diet:

Centers for Disease Control & Prevention (CDC)

American Heart Association

National Salt Reduction Initiative (NSRI)

My book: How to keep track of your salt intake: Easy as 1 – 2 – 3

Sandra Parkington

A bit about me:   After years of digestive troubles, I became very ill five years ago and was finally diagnosed with Fructose Malabsorption by an astute allergist. In the past five years it has been quite the journey of learning what foods my body can tolerate and which ones throw me into horrible symptoms. I seem to be holding my own now following the Low Fodmap diet; I eat gluten-free, low-sodium, and dairy-free in addition to pretty strictly following the diet. Since going dairy-free a year ago, my frequent migraine headaches are gone. Before I knew dairy was the culprit I wrongly thought that I couldn’t tolerate tomatoes or carrots. I now am able to eat a small amount of tomatoes and carrots which is wonderful. I especially enjoy eating them when they are fresh from the Farmer’s Market.

Colleen and I had met online several years ago through one of the Facebook Low-Fodmap support groups, however due to various scheduling conflicts we had not had the chance to meet. Finally meeting Colleen in person recently at the annual San Diego Gluten Free / Allergy Free Expo was a real treat. 

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Low-FODMAP Tuna Salad Recipe with SafeCatch Tuna

safecatch eliteThis year at Expo West 2016 I had the pleasure of meeting the crew behind an awesome brand, SafeCatch. I’m big into seafood, but especially seafood that’s done right.  I’m talking tuna in this case – canned tuna.  Yeah, that’s right – canned tuna can be amazing if you try SafeCatch.  Have you ever thought (dreamed, hoped) that tuna could be tastier and healthier for you?  Well you don’t have to put up with boring tuna any longer.  Ever since I tried SafeCatch I have been hooked (ah hem, pardon the pun).

About SafeCatch and Why They Rock

You might have read an older post of mine where I talk about SafeCatch, but if not, here’s the lowdown again: SafeCatch has a pretty meticulous protocol for testing every single fish for high levels of mercury.   They have the strictest mercury limits of any brand and their product Safe Catch Elite is the only tuna brand that passes Consumer Reports “Low Mercury” criteria for pregnant women and kids.

Make sure you grab the SafeCatch coupon below with my recipe!

Safe Catch also tastes exceptional.  If you weren’t aware, most canned tuna companies pre-cook their tuna and use additives and fillers to put flavor back into the fish.  These brands will put the tuna on racks which drains out over 80% of the natural omega-3s and added benefits. In order to really appreciate Safe Catch, you would need to try it yourself.  When I had a taste test I thought it was like having freshly caught tuna, grilled and served to me.  Safe Catch doesn’t remove the delicious juices from the fish, so you get the full flavor of the fish and a nice dose of Omega 3s with every bite.  The way they do it is by using a unique cooking process called ‘Raw Packing’ where they take hand cut tuna steaks and pack them in the can, and cook in the can to retain 100% of the Omega-3s, natural vitamins and minerals.  They also don’t add any broth, oil, or water to their tuna. Safe Catch tuna is just cooked in its natural fish oils for a very fresh flavor!

Bryan, CEO, Co-Founder, SafeCatch

“Our baby boy Dylan loves Safe Catch tuna right out of the can. It feels great to feed him tuna that builds his brain without the fear of unknown mercury levels. I believe purity is a key link to health and biodiversity. I want to protect purity in our oceans, lakes, and rivers for the next generation.”

What else is awesome about Safe Catch?

  1. Safe Catch is non-GMO and BPA free and dolphin safe
  2. Safe Catch tuna is traceable from catch to can and they only buy from captains whose fish come from managed and sustainable stocks
  3. Their limit for Safe Catch Elite Wild Tuna is ten times (10x) stricter than the FDA mercury action limit and their limit for Wild Albacore Tuna is three times (3x) stricter than the FDA mercury action limit
  4. If one fish doesn’t meet their purity standards they don’t buy it
  5. They don’t add any fillers or additives, unless where salt is noted, they don’t add anything except tuna.

I can’t see myself purchasing any other brand now other than Safe Catch.  If you want to make the most awesome tuna salad, tuna casserole, tuna tomato and bacon sandwich or tuna melt, go to this link for the Safe Catch store finder.

Sean
President, Co-Founder
, SafeCatch

“I want people to have access to affordable and healthy seafood. The choices consumers make impact our food and ecosystems. I think people are excited to implement solutions to protect purity. My goal is to put the need to test for impurities out of business.”

low fodmap tuna salad recipe

Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% your entire order  with the promo code: FODMAPLIFE   Happy Shopping here on SafeCatch.com!

Low-FODMAP Tuna Salad with Grapes and Turmeric

Serves 2

Ingredients

  • 2 medium red bell peppers (or 1 pepper, *see notes)
  • 1 can SafeCatch Tuna
  • 1/4 cup, grapes – raw
  • 1/2  teaspoon turmeric, ground
  • 1/8 teaspoon cayenne pepper
  • 1/2 tablespoon low-FODMAP mayonnaise (I like Sir Kensington’s Classic Mayonnaise)
  • 4 macadamia nuts, halved
  • 2 butter lettuce leaves

Directions

  1. Cut tops off of red bell peppers and clean out seeds.  Apply olive oil to outside of peppers.  Place in glass casserole dish and broil on high for 2-4 minutes or until slightly charred on top.  Remove from oven and place on two plates lined with butter lettuce.
  2. Place tuna, grapes, turmeric, cayenne pepper, mayonnaise and macadamia nuts in food processor and pulse until nuts are chopped.
  3. Spoon tuna salad into peppers and remaining on butter lettuce (*you can also serve tuna salad in half of one red bell pepper and remaining tuna on one butter lettuce leaf).  Enjoy with one serving of crackers made with low-FODMAP ingredients such as Crunchmaster Multi-Seed Crackers.

Nutrition: Calories 311 | Fat: 10g | Protein: 38g | Sodium: 645mg | Fiber: 5g | Carbohydrates: 18g | Sugar: 12g

safecatch tuna low fodmap recipe2

Enjoy this recipe!  Be sure to comment below and share this post with friends.  Thanks!  ~Colleen

Low-FODMAP Overnight Banana Chocolate Oats

It’s the weekend!  What does that mean?  Relaxing by the pool, seeing friends, going to a BBQ or will you be running errands, going to events, cleaning the house?  Whatever you have on schedule, the weekends are a great time to do some meal planning for the low-FODMAP diet, and overnight oats are an easy meal to make.  They are great to bring to work on Monday – whatever work means for you.  You might have a 9-5, maybe you’re retired and busy volunteering or running after little ones.  Whatever the case, make the low-FODMAP diet work for you and plan ahead.  It saves time and unnecessary anxiety and hangriness!

Try out this delicious recipe next time you need an easy to make breakfast that will power you through your afternoon or workout!

Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.

 

The Everything® Low-FODMAP Diet Cookbook is available now from these booksellers:

Publisher: F+W Media. Publish Date: May 6, 2016

Overnight Banana Chocolate Oats recipe below and on page 59 in The Everything® Low-FODMAP Diet Cookbook

Per serving: Calories 342 | Fat: 11g | Protein: 7g | Sodium: 44mg | Fiber: 7g | Carbohydrates: 60g | Sugar: 34g

Serves 1

Ingredients

  • 1/4 cup gluten-free rolled oats
  • 2 tablespoons unsweetened almond milk
  • 1 teaspoon unsweetened cocoa powder
  • 1/2 ripe medium banana, mashed
  • 2 tablespoons lactose-free vanilla yogurt
  • 1/8 teaspoon alcohol-free vanilla extract
  • 2 teaspoons maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1 ounce dark chocolate, smashed into chunks
  • 1-2 banana slices, for garnish

Directions:

  1. In a medium bowl, combine oats and almond milk and stir.  Add cocoa powder, banana, yogurt, vanilla, maple syrup, and cinnamon; stir to combine.  Place in a canning jar and cover with lid.  Refrigerate overnight.
  2. The next day, top with chocolate chunks and banana slices and enjoy!  Can be stored in refrigerator up to 3 days.

ENJOY!

Check Out these 30 Low-FODMAP Breakfast and Brunch Recipes!

joana mygutfeeling
Joana from http://www.mygutfeeling.eu

I have some things in common with my friend Joana over at www.MyGutFeeling.eu.  We both speak Portuguese (although it’s her native language so she’s a bit more proficient!), we both have sensitive guts and IBS, we both feel better due to the low-FODMAP diet changing our lives and we LOVE to cook good food.  I love the array of recipes and the beautiful photos on her blog and if you have any friends that speak Portuguese she has a section about the low-FODMAP diet written in Portuguese and all her recipes are also translated as well.

A couple times now Joana has invited myself and other talented professionals who create recipes and blog about the low-FODMAP diet to take part in a roundup of low-FODMAP recipes.  The most recent roundup included 30 low-FODMAP breakfast and brunch recipes.  There’s a lot of variety, as well as tasty and delicious-looking recipes.  Check them out and start your day symptom free with one of these delicious ‪#‎lowfodmap‬ Breakfast & Brunch recipes! mygf.eu/lowfodmapbreakfastideas

30-low-fodmap-breakfast-brunch-recipes

You can also pin these awesome recipes for later: mygf.eu/lowfodmapbreakfastideaspin

Here’s a picture below of one of my newest recipes which was included in Joana’s list.  It’s from my new book The Everything® Low-FODMAP Diet Cookbook.  You can purchase it from these booksellers: Amazon:http://goo.gl/wDxqnO, Barnes & Noble: goo.gl/Z8W2e5, Indiebound: goo.gl/VtWxW9 and Target: http://goo.gl/b5kHfA. Publisher: F+W Media.

 

Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

 

 

New Recipe: Low-FODMAP Blueberry Lavender Pancakes

I love lavender.  I love the color and the sweet floral fragrance…I love the sight of lavender fields, the smell of lavender essential oils and I also love lavender in foods.

Lavender gives baked goods and pancakes a lovely taste, and also goes well with lemon flavors.  I was looking for a reason to experiment with pancakes recently, and am very pleased with the recipe below, and I think you will just love these pancakes and the hint of lavender along with the delicate blueberries.

You can learn about the history of lavender here.  I also love the recipe here for Lemon and Lavender Chicken -just be sure to swap out the high-FODMAP honey for low-FODMAP maple syrup.

I adapted the recipe below from Bob’s Red Mill Fluffy Gluten Free Pancakes recipe.  When I worked with Bob’s Red Mill recipe, at first it seemed a little too dry so I added more milk and also swapped olive oil for coconut oil.  The other additions I made to their basic recipe was to add in fresh blueberries and No. 3 Lavender Infused Simple Syrup from Sonoma and Co.

I had fun styling this photograph and dripping the delicious maple syrup on top…can you just taste the pancakes now?  My Mother’s gorgeous Belleek China Shamrock Teapot can be seen in the background, along with flowers from my garden and a white vase from the table settings we used for my wedding.
low fodmap blueberry lavender pancakes

Low-FODMAP Blueberry Lavender Pancakes

*TIP – When buying flours make sure you read labels to ensure no high-FODMAPs are in the ingredient list.  I like using Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour for many of my recipes.

Directions

  1. Preheat a griddle or frying pan to medium or medium-high heat (350 – 375°F).
  2. Combine the flour, baking powder, baking soda and salt in a medium bowl.
  3. Place coconut oil in a microwave-safe bowl and melt on high for 30-45 seconds (microwave times vary).
  4. In a separate bowl, whisk together the eggs, milk, melted coconut oil and simple syrup.
  5. Using a wire whisk, combine wet ingredients into dry ingredients and whisk until smooth.  Gently fold in blueberries.
  6. Ladle approximately ⅓ cup pancake batter onto hot griddle or pan. Once bubbly and edges begin to thicken and are dry, flip to opposite side.  Cook on each side for about 3 – 4 minutes per side.
  7. Garnish with a pinch of confectioner’s sugar and edible lavender if desired!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

How to Make a Low-FODMAP Shrub with Sonoma Syrup Co.

Have you ever been to Sonoma?  I haven’t.  I’ve only had the pleasure of visiting Napa, to go tasting at a few wineries, enjoy delicious food and say “yes!” to my husband when he proposed.  So Napa has a special place in my heart but I’ve heard I may like Sonoma even more.  My sommelier friends have told me that the soul of Sonoma is much different than Napa.  David Bolling for Great American Country writes: “Sonoma really is unique. There’s no place in California, nor the entire country, that combines beauty, history, wine and real estate into a genuine community.”  One of these days I will visit Sonoma, but in the meantime, I’ve got Sonoma Syrup Co. on my mind.

Sonoma Syrup Co. was founded in 2002 by Karin Campion.  A lifelong resident of California, Karin created her company to “capture and share the quintessential flavors of Sonoma.” Her Infused Simple Syrups were first made using her own kitchen garden.  Drawing upon her experience with botanicals, cooking, design and her family life is how she develops  a wide variety of foods for different clients.

There are a few products available from Sonoma Syrup like American Artisan Infused Simple Syrups, as well as Extract Blends, Bar Mixers, and Apple Cider Infused Drinking Vinegar.  The possibilities for recipes using all of these products seems endless!  You can check out all of their products online or buy them through these retailers.  Today I will share recipes using some of the syrups and delicious apple cider infused drinking vinegar (up to 2 tablespoons of apple cider vinegar is low in FODMAPs according to Monash University – and that’s good news because some people believe it may help soothe their gut).

Before I share my first recipe using Sonoma Syrup Co.’s products, have you ever heard of a shrub?  I learned how to make one by checking out Michael Dietsch’s recipe for a Cold-Processed Shrub on Serious Eats.  He describes a shrub as “an acidulated beverage made of fruit juice, sugar, and other ingredients…prior to the invention of refrigeration, a shrub syrup was a means of preserving fruit long past its picking. Shrubs were popular in Colonial America, mixed with cool water to provide a pick-me-up on hot summer days.”

Michael also points out that acid varies by different shrub recipes, and that some recipes call for either fruit juice or vinegar and some shrub recipes are prepared using alcohol that steeps with the fruit, acid, and sugar.

Starting the process of making a shrub featuring Sonoma Syrup Co. Apple Cider Infused Drinking Vinegar. A few Infused Simple Syrups sit patiently in the background
Starting the process of making a shrub featuring Sonoma Syrup Co. Apple Cider Infused Drinking Vinegar. A few Infused Simple Syrups sit patiently in the background

Shrub Uses

I made a shrub using Sonoma Syrup Co.’s Apple Cider Infused Drinking Vinegar and absolutely loved the outcome.  If you’re wondering what you can do after you’ve made your shrub, I have a few ideas for you:

  • Use your shrub as an apéritif or as an alternative to bitters in a low-FODMAP cocktail
  • Use one part Cold-Pressed Strawberry Raspberry Shrub (recipe below) and add to four parts of a low-FODMAP serving of alcohol such as champagne or sparkling wine
  • Add a ½ oz of shrub and about ½ oz still water to a glass of your favorite red table wine (courtesy of www.shrubdrinks.com)
  • Add one part shrub of choice to four parts water in a microwaveable mug with a slice of lemon.  Microwave until hot and then add and a slice of fresh ginger.
  • Use one part shrub to four parts water or soda water (soda water is carbonated and can sometimes trigger gas or bloating -test your individual tolerance)
  • Use one part blueberry shrub to four parts water or soda water, 1 tablespoon lime juice and 1 teaspoon Sonoma Syrup Co. Mint Infused Simple Syrup plus 3-4 torn mint leaves

“We strive to be as authentic and genuine as our fresh all-natural flavors and use only ingredients made by nature.”  Sonoma Syrup Co. 

 

Cold-Pressed Strawberry Raspberry Shrub

Makes about 20 to 24 ounces of shrub syrup, enough to make anywhere from 10 to 20 drinks, depending on how much syrup is used per drink.  Use remaining fruit to put back into your cocktail or mocktail, or add to lactose-free vanilla ice cream.

*This recipe was adapted from Michael Dietsch’s recipe for Cold-Processed Shrub on Serious Eats

Ingredients

Directions

  1. Place berries or fruit in bowl. Cover with sugar and stir.
  2. Cover with plastic wrap and store in refrigerator until juice exudes from fruit and starts to combine with sugar to form syrup. This may take only 5 or 6 hours, or it may need a couple of days. A longer maceration won’t harm anything, so feel free to leave it in fridge longer than it might need.
  3. Strain syrup from fruit. Press lightly on solids to express any remaining juice/syrup. Scrape remaining sugar into syrup.
  4. Add vinegar and whisk to combine.
  5. Pour through funnel into clean bottle. Cap and shake vigorously, and mark date on bottle. Store in refrigerator.
  6. Check periodically. Some sugar may remain undissolved for up to a few days. Shake to combine. After about a week, acids in juice and vinegar should dissolve sugar entirely.

Store shrub for up to a year in the refrigerator. The acid and sugar will preserve the syrup.

sonoma syrup low fodmap shrub 2Sonoma Darling  (as shown in photo above) 

Enjoy this original Low-FODMAP cocktail recipe that’s perfect for warm weather or after a long day’s work.

  • 1 oz. Cold-Pressed Strawberry Raspberry Shrub
  • 1 oz. vodka (gluten-free vodka for celiac or gluten-sensitivity)
  • 1 teaspoon Sonoma Syrup Co. No. 10 White Ginger American Artisan Infused Simple Syrup
  • 1 tablespoon fresh lemon juice
  • 6-7 ice cubes
  • Optional – top with 3-4 fresh berries or fruit leftover from shrub
  • Optional – garnish with candied ginger

Directions

  1. Combine shrub, vodka, syrup, and lemon juice.  Stir well until combined.
  2. Add in ice cubes and fruit and garnish with candied ginger.

Hope you enjoyed the recipes above, I look forward to seeing what you will do with Sonoma Syrup Co. products!  Check back for more of my recipes using Sonoma Syrup Co.’s Mint, Lavender and Meyer Lemon flavors.

Other facts you may appreciate about Sonoma Syrup Co.:

  • Sonoma Syrups are handcrafted in small batch kettles
  • Their bottles are made of recyclable and compostable materials
  • They source locally and organic as much as possible and are close to non-GMO verification
  • Their fruit is natural and picked from organic orchards, fresh botanicals from organic gardens and their sugar is pure cane

*With respect to the vodka used above or for any alcoholic drink -please remember alcohol is a gut irritant and the suggested serving is one serving for women and up to two for men.  Consider limiting alcohol when on the low-FODMAP diet so you can keep your gut calm and more accurately pinpoint your potential IBS triggers.  Also remember alcohol content can vary from one serving of one drink to another. 

My new book The Everything® Low-FODMAP Diet Cookbook is available for pre-order now! Get your copy from Amazon: http://goo.gl/wDxqnO, Barnes & Noble: goo.gl/Z8W2e5, Indiebound: goo.gl/VtWxW9 and Target: http://goo.gl/b5kHfA. Publisher: F+W Media. Publish Date: May 6, 2016

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme
*Though I was compensated for this review, all the thoughts and opinions are my own.  I do not publish reviews unless I full-heartedly love the products I’ve been given to test out.  If you’d like to send a product to me I will gladly take a look/taste-test to see if I like it and would be up to sharing it with my fans who have IBS and other FGIDs.

New Recipe – Amy and Brian Coconut Water Infused with Low-FODMAP Fruit

I love working with different foods and drinks, especially when I can get creative and make new recipes.

low fodmap amy and brian copy

Take a look at these beautiful coconut waters (above) in mason jars, infused with low-FODMAP fruits (and a little gin in one!).

Recently I had the pleasure of getting creative in the kitchen with two of my favorite foods – fruit and coconut water, namely coconut water by the brand Amy & Brian Coconut Water (if you missed my first recipe, you can check it out here- Review and Recipe : Amy and Brian’s Coconut Water and Low-FODMAP Coconut Cream Papaya Popsicles).

I made recipes for three fruit-infused coconut waters, one spiked with gin (low-FODMAP).    The virgin recipes were so fun and easy to make, colorful and great for when you want to drink something other than water.  The gin recipe (at far right) is great for a hot day or also makes a beautiful presentation for your next party.

low fodmap amy and brian

Coconut water is low in FODMAPs (packaged or fresh) at 100ml.  That gives you room to drink coconut water as is or experiment and use it in smoothies, desserts, in stir fry, soups, dressings and more.  Gin is low in FODMAPs and a suggested serving is 30 ml (29 grams).  *See my note about alcohol below.

Low-FODMAP Fruit-Infused Coconut Water (with gin)

  • 1 small mason jar
  • 4 thin slices of kiwi
  • ½ large strawberry, quartered
  • 1 ounce gin
  • 3 ounces Amy & Brian Coconut Water with Lime
  • 2 ounces filtered water
  • 2 tablespoons lime juice

Directions  

  1. Layer in all slices of kiwi to mason jar.  Add in strawberry.
  2. Pour in gin, coconut water and lime juice.
  3. Close jar with lid and refrigerate for at least 3-4 hours before enjoying.

 

And for the virgins…I used the same recipe above, minus the gin and used these low-FODMAP servings of fruit

Kiwi -Pineapple: 1/2 cup chopped fresh pineapple with two slices of kiwi and a pinch of cinnamon

Strawberry- Blueberry: 2 medium strawberries, chopped and 10 blueberries

ENJOY!

*Please remember alcohol is a gut irritant and the suggested serving is one serving for women and up to two for men.  Consider limiting alcohol when on the low-FODMAP diet so you can keep your gut calm and more accurately pinpoint your potential IBS triggers.

 

My new book The Everything® Low-FODMAP Diet Cookbook is available for pre-order now!  Get your copy from Amazon: http://goo.gl/wDxqnO, Barnes & Noble: goo.gl/Z8W2e5, Indiebound: goo.gl/VtWxW9 and Target: http://goo.gl/b5kHfA. Publisher: F+W Media. Publish Date: May 6, 2016

The Everything Low FODMAP Diet Cookbook

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme