Low-FODMAP Raspberry Lemon Chia Seed Jam

Low-FODMAP Raspberry Lemon Chia Seed Jam
Low-FODMAP Raspberry Lemon Chia Seed.  Photo by Kelly Jaggers from The Everything® Low-FODMAP Diet Cookbook by Colleen Francioli, CNC, copyright © 2016 by F+W Media, Inc.

 

Catch this recipe in my new book: The Everything® Low-FODMAP Diet Cookbook. Available 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. Publish Date: May 6, 2016

Raspberry Lemon Chia Seed Jam (Low-FODMAP, GF, Vegan)

This jam is delicious on a warm gluten-free scone, on gluten-free toast with butter, or mixed into a tub of lactose-free yogurt.

Ingredients

Makes 1 cup

  • 1/2 pint (or 6 ounces) fresh raspberries
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest
  • 2 1/2 tablespoons pure maple syrup
  • 1 tablespoon chia seeds

Directions

  1. Add fruit, lemon juice, lemon zest, and maple syrup to a small saucepan and cook over medium-high heat. Cover. Stir occasionally until fruit begins to thicken, about 10 minutes.
  2. Uncover and bring mixture to a boil until it develops a sauce-like consistency, about 5 minutes.
  3. Stir in chia seeds and cook 2 more minutes. Stir again and then remove from heat.
  4. Transfer jam to an airtight jar or other container and allow to cool, or refrigerate 2–3 hours before use. The jam will continue to thicken. Can be stored in refrigerator 2 weeks or frozen up to 2 months.

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
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Recipe Preview from The Everything® Low-FODMAP Diet Cookbook!

Low-FODMAP Raspberry Lemon Chia Seed Jam
Low-FODMAP Raspberry Lemon Chia Seed.  Photo by Kelly Jaggers from The Everything® Low-FODMAP Diet Cookbook by Colleen Francioli, CNC, copyright © 2016 by F+W Media, Inc.

May is Going to Be Awesome

I am looking forward to May for a couple reasons.  For one, we will be celebrating my son’s first birthday (I am planning a Ferrari theme and think I’ll have more fun that most of the kids).  It will also be my first Mother’s Day as a Mom and May is also my birthday month as well.  And lastly it is the month of my book launch.  I wrote over 300 low-FODMAP and gluten-free recipes, plus menu plans, tips and advice (like reading labels, how to eat out, hidden FODMAPs and wellness tips to name a few) and more.  It was a very rewarding process, and I also learned new tricks – like how to type out ingredients with one finger while breastfeeding my baby!  Yes, that happened, many times.  I wrote the book in under two months, while my husband and I cared for my son at just five months of age.

I Wrote the Recipes for You

My fans have taught me a lot over the years with FODMAP Life, commenting on my blog and social media channels.  One topic that always comes up is recipes.  You want them to be delicious, flavorful, you want some of the classics and most of the time, you want them to be easy or quick to make (and I am busy too, so I understand!).  You will find plenty of recipes like those in the book, but I also included some recipes that require a bit more TLC and finesse.  My fans are from all over the world, so in the book you will also see dishes that are culturally inspired.  I also took very traditional recipes and made them low-FODMAP – the types of recipes only your oenophile or epicurean friends would respect!

More Than Just a Cookbook

The Everything® Low-FODMAP Diet Cookbook also includes a chapter dedicated to the basics of the diet, as well as advice and tips like how to read labels to find low- or high-FODMAPs, how to eat out on the diet, how to plan meals, and how to work in stress relief for a calm body and mind. Menu plans, low- and high-FODMAP food lists and diet resources can also be found in the appendices.

Mmmm What’s Delicious in the Book?

Some of the recipes featured are: Cranberry Almond Granola, Strawberry Coconut Almond Smoothie, Quinoa, Corn, and Zucchini Fritters, Coconut Curry Lemongrass Soup, Roasted Parsnips with Rosemary, Blueberry-Glazed Chicken, Citrus Flank Steak, Grilled Swordfish with Pineapple Salsa, Mexican Risotto and Spiced Pumpkin Cupcakes. Included in the book are breakfast, lunch, dinner, and snack recipes, condiments, sauces and dressings, cookies, bars, desserts, drinks as well as a chapter “from scratch” featuring recipes for low-FODMAP bread, pizza dough and more. Chapters for vegetarian, vegan as well as main dishes and snacks for children also included.

How to Purchase

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

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

Thanks for supporting FODMAP Life with your purchase of the book!

Good to Know

Many condiments sold today are made with high-FODMAP ingredients, however, my book includes recipes for several different condiments, sauces and dressings that you can make very easily at home and use right away or store for later use.  Enjoy the recipe below:

 

Raspberry Lemon Chia Seed Jam (Low-FODMAP, GF, Vegan)

This jam is delicious on a warm gluten-free scone, on gluten-free toast with butter, or mixed into a tub of lactose-free yogurt.

Ingredients

Makes 1 cup

  • 1/2 pint (or 6 ounces) fresh raspberries
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest
  • 2 1/2 tablespoons pure maple syrup
  • 1 tablespoon chia seeds

Directions

  1. Add fruit, lemon juice, lemon zest, and maple syrup to a small saucepan and cook over medium-high heat. Cover. Stir occasionally until fruit begins to thicken, about 10 minutes.
  2. Uncover and bring mixture to a boil until it develops a sauce-like consistency, about 5 minutes.
  3. Stir in chia seeds and cook 2 more minutes. Stir again and then remove from heat.
  4. Transfer jam to an airtight jar or other container and allow to cool, or refrigerate 2–3 hours before use. The jam will continue to thicken. Can be stored in refrigerator 2 weeks or frozen up to 2 months.

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

Review and Recipe : Amy and Brian’s Coconut Water and Low-FODMAP Coconut Cream Papaya Popsicles

Before SoCal, I was living on the East coast and working out meant being in a gym or braving a run in the cold, wind or rain – sometimes my teeth and nose felt like they were frozen! When I moved to SoCal, my environment for living and working out changed as did my diet and my appreciation for coconut water.

Don’t forget to head on over to my Facebook page today for my giveaway 🙂

FACEBOOK GIVEAWAYDuring my first years in SoCal when I was still enjoying my running days, I swear coconut water was a miracle drink. I’d come back from a super fast run or an LSD (long slow distance) and I’d have some coconut water and felt amazing. I compare it to when you’ve had too much to drink the night before, but find the right thing to eat or drink and suddenly your head feels lighter. Coconut water is like that.  I feel it’s a great hangover cure for your head and body for so many things in life – after a workout, when you’re tired, when you’re sick, when you’re drained from studying, when you’ve been put on antibiotics or have endured surgery. Similarly, I’m currently nursing and need to stay hydrated, but I’ve always drunk a lot of water. Every so often water becomes a bit boring and I need a little fix of coconut water to do the rehydrating.

Did you know that coconut water is rich in electrolytes such as potassium, magnesium and calcium? Coconut water is another good reason to throw away the Gatorade (often sports drinks are high-FODMAP) and hydrate naturally

And coconut water doesn’t have to be imbibed straight from the can either (although who doesn’t love doing that). I personally love using coconut water for popsicles (see recipe below), smoothies, fruit-infused water, cocktails, baking and cooking (think Thai fried coconut rice or coconut vinaigrette).

amy and brian originalSo when you think about making your next coconut concoction, you’re probably aware of the several brands of coconut water available for the taking. Recently I had the opportunity to review Amy & Brian’s Coconut Water and just loved all the different recipes I tried and how delicious their coconut water mixed in and complemented the other ingredients. Here’s a little info about this brand before I share my recipe:

At my house we have coconut water on hand almost all the time. We either buy Zico from Costco or C2O from Amazon but after trying Amy & Brian’s it’s clear we’ve been missing out on taste.

Check out this article 7 More Reasons To Drink Coconut Water

The juice from Amy & Brian’s coconut water comes from young coconuts in the perfect coconut climate – Thailand. Coconut water from Thailand verses other countries will yield a more sweet and flavorful taste. If you’re big into coconut water and yet aren’t particularly excited about any brands you’ve tried thus far, give Amy & Brian’s coconut water a try. Amy & Brian’s is 100% natural and never from concentrate. Their water is in fact non-GMO but at the moment they are not certified to say so on their label.

*Amy & Brian GIVEAWAY on Facebook today – Enter by commenting on the post featuring the cans of Amy & Brian’s coconut water.  One U.S. winner will receive a case of Amy & Brian’s coconut water!  Good luck!

Enjoy my NEW recipe below!

low fodmap papaya coconut cream popsicleLow-FODMAP Coconut Cream Papaya Popsicles

6 Servings

Notes: This recipe will yield a little over 2 cups.  I used 6 small popsicle molds which held about a 1/3 cup each.  *A low-FODMAP serving of coconut water (fresh or packaged) is 100ml or a little under half a cup.  For the coconut cream take a can of coconut milk and turn it upside down in your refrigerator and chill over night.  On the next day, open the can and scoop out the luscious coconut cream that has separated from the coconut milk.

  • 6 teaspoons + 1 tablespoon unsweetened shredded coconut
  • 1/2 cup Amy & Brian’s Coconut Water with Cinnamon
  • 1 cup chopped fresh papaya
  • 4 tablespoons coconut cream from can of coconut milk
  • 1/2 teaspoon cinnamon
  • 1 teaspoon maple syrup
  1. Drop in 1 teaspoon each of unsweetened shredded coconut into bottoms of popsicle stick molds.
  2. Add 1 tablespoon unsweetened shredded coconut plus remaining ingredients to a blender and blend until smooth and creamy. Pour mixture into popsicle stick molds. Insert handles or popsicle sticks into the molds. Freeze for at least 4 hours.
  3. To serve, run molds under warm water for 10-15 seconds. Pulling straight up, slide popsicles out of molds.  Enjoy!

Please share your comments! How do you like to enjoy coconut water?

 

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





*This was a paid review.  The thoughts shared for this review are completely my own.  ~CF

Low-FODMAP Easter – Cream Filled Carrot Cake Cookies

easter low fodmap carrot cake cookieThis recipe was adapted from Carrot-Cake Cookies on marthastewart.com.  Pictured in the photo is a beautiful gift I received from my friend Bridget, a Belleek Celtic mug.  Photos shot with my Canon 5D Mark III.

When I grew up, every Easter morning I remember coming down the stairs, the morning sun streaming through the trees and coming in through the front bay window.  My Mother was almost always in the kitchen with a smile on her face because she knew there was just one thing I couldn’t wait to do – find all the painted eggs she hid in the house.  One of the best parts of my Easter egg hunt was when I found all the eggs and was allowed to open the front door.  That’s where I’d always find my prize – a big Easter basket with a pastel-colored bow (usually yellow), filled with things like candies and a stuffed and very soft stuffed animal rabbit.  I still have a Ty rabbit she gave me, and on the tag it says: “Love, E. Bunny.”

I can’t remember how long the egg hunting tradition carried on for my Mother and I but I may remember finding eggs when I was in my twenties – you can never get too old for stuff like that, especially when your mother or any loved one enjoys it so much!

Enjoy these Spring-inspired Low-FODMAP Cream Filled Carrot Cake Cookies.  If you have little ones what might be fun is to give them the task of spreading the filling in between the cookies.  You could even take a little bit of the filling and mix in different colors of pastel food coloring to make these even more festive.

easter low fodmap carrot cake cookie3These cookies are great with decaf green tea and can also be frozen to enjoy at a later date.

 

For the Cream Cheese Filling

  • 2 ounces lactose-free cream cheese (from a bar not whipped), room temperature
  • 2 ounces unsalted butter, room temperature
  • 1/4 cup confectioners’ sugar
  • 1 teaspoon fresh lemon juice

For the Cookies

  • 1/2 cup (1 stick) unsalted butter, melted
  • 1/2 cup packed light-brown sugar
  • 1/4 cup turbinado sugar
  • 1 large egg
  • 3/4 cup gluten-free all-purpose flour (without FODMAPs)
  • 1 teaspoon cracked ginger
  • 1/2 teaspoon Himalayan pink rock salt
  • 1 cup gluten-free rolled oats
  • 3/4 cup packed, finely grated, carrots (about 4-5 large carrots)
  • 1/3 cup dried cranberries, no sugar added
  1. Preheat oven to 350°F.

  2. Make filling: With an electric stand mixer (or electric hand mixer), beat cream cheese and butter until smooth. Add sugar and lemon juice; beat until combined. Cover; chill until firm, at least 30 minutes.

  3. Whole frosting is chilling, make cookies: In the bowl of your stand electric mixer, whisk together butter, sugars, and egg. In a medium bowl, whisk together flour, ginger, and salt. Add flour mixture to butter mixture; stir until combined. Mix in oats, carrots, and cranberries.

  4. Drop dough by level tablespoons, 2 inches apart, onto prepared baking sheets. Flatten balls of dough gently with the palm of your hand.  Bake for 16 to 18 minutes. Transfer cookies to a wire rack to cool.

  5. Once cooled, turn half of the cookies over, bottom side up; add about 1 teaspoon chilled cream-cheese filling. Top with remaining cookies, pressing gently to spread filling to edges. Serve immediately.

Don’t forget to follow FODMAP Life 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

 

FODMAP Life Recipe Challenge: Chocolate Teff Chia Cupcakes, Low-FODMAP, Vegan, Nut-free

Welcome to another FODMAP Life Recipe Challenge!  I held my first recipe with Deniz of Fructopia and loved what she created from just five items.  Her recipe was not only healthy but very creative and you can take a look at it here.

So the way my recipe challenge works is I give another blogger who writes about the low-FODMAP diet and/or IBS, five low-FODMAP ingredients.  They then have to use at least three of the five ingredients and come up with a low-FODMAP recipe, take some pictures and write a blog post.  I really love holding these challenges because it’s a great way to show everyone else who is trying out the diet that it’s not that hard to make flavorful and satisfying low-FODMAP dishes. There are many great choices for low-FODMAP foods so don’t feel like your limited.  Yes you just may miss some things you are accustomed to having (and you might be able to have some of them again) but I bet there’s a world of food and flavor combinations you’ve yet to try!

Need a book to help you on your low-FODMAP journey?  Check out our books:

The Everything Guide To The Low-Fodmap Diet: A Healthy Plan for Managing IBS and Other Digestive Disorders

The Everything Low-FODMAP Diet Cookbook

 

So for this recipe challenge I contacted sisters Dr. Bolen and Kathleen Bradley (check out their new low-FODMAP e-course here) and asked them to give me at least five ingredients and I in return gave them five.  Here is what Kathleen said: “I call this ‘frosting season’ as everyone I love seems to have a birthday this month.  So my list for you is reflective of the ingredients that are jumping around in my head right now: cacao powder, pure Stevia (liquid or powder), Teff flour, orange, lentils.”  From that list I used and created Chocolate Teff Chia Cupcakes using cacao powder, Stevia, teff flour and lentils.  I had a lot of fun and experimented with three different recipes for frosting and made two different cupcake batters and the final end result was so luxuriously good!

My list for the ladies was:

  1. Tempeh
  2. Zucchini
  3. Walnuts
  4. Red bell pepper
  5. Tamari

I can’t wait to see what Dr. Bolen and Kathleen make!  We are both posting our recipes on the same day so it’ll be a surprise for us all.  If you want to take part in a future FODMAP Life Recipe Challenge just drop me a line!

low fodmap chocolate teff cupcakes

Chocolate Teff Chia Cupcakes -Low-FODMAP, Vegan, Nut-free

Makes 7 cupcakes (double recipe if needed)

Ingredients

  • ¼ cup tapioca flour
  • 1 ½ cups teff flour
  • ½ teaspoon baking powder
  • ¾ teaspoon baking soda
  • 1/8 cup cocoa powder
  • 1 tablespoon psyllium seed husks
  • ½ teaspoon sea salt
  • 2 medium bananas, mashed
  • ½ cup canned lentils, rinsed and drained
  • 2 tablespoons chia seeds
  • ½ teaspoon alcohol-free vanilla extract
  • 1/2 teaspoon liquid stevia
  • ½ cup coconut oil melted at room temperature

Frosting Ingredients

  • 1 tablespoon coconut cream from a can (not “lite”)
  • 1/2 cup SunButter (creamy)
  • 1/4 stick vegan margarine or butter 
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1 cup powdered sugar

low fodmap chocolate teff cupcakes2Directions

  1. Take a can of coconut cream and put it in your refrigerator, turned upside down.  Refrigerate overnight so cream can separate from liquid.
  2. Preheat oven to 350 degrees F.
  3. In a medium sized bowl, sift flours, baking soda, baking powder, cocoa powder, psyllium seed husks and sea salt.  Add ingredients to an electric mixer with a whisk attachment.
  4. In a food processor or NutriBullet, add in bananas, lentils (make sure they are from a can, rinsed and drained), chia seeds, vanilla extract and liquid stevia. Pulse a few times to combine.  Remove container from food processor or blender and stir in coconut oil.  Stir mixture into bowl of electric mixer with dry ingredients and mix until cake dough is formed.
  5. Spread batter into cupcake pan and bake for 28-30 minutes, or until a knife inserted comes out clean. Remove cake from oven and let cool for 15 minutes. Let cool before adding frosting.
  6. To frost: Add coconut cream, SunButter, margarine or butter, extract and powdered sugar to bowl of an electric mixer and beat on high speed for 15-30 seconds or until well combined.  Place frosting in a frosting bag and pip frosting onto cupcakes.  Enjoy!

Notes: Frosting recipe was adapted from SunButter’s site and instead of half and half I used coconut cream (a great replacement for some other recipes where half and half or cream is called out).  Also, since I had never made a chocolate teff cake before I needed some inspiration!  So I adapted the recipe here from SheLetThemEatCake.com and then changed it up quite a bit.

Colleen Post 3 (1)

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

Low-FODMAP Turkey Vegetable Pasta Recipe

If you lead a busy life like me, chances are you want recipes that are quick and easy to make but also taste delicious.  On the low-FODMAP diet you can eat well, make tasty meals and still have time to do things around the house, prepare for the next day or maybe just have time enough to pet your cat and catch an episode of Downton Abbey (if only every night I could watch my favorite series!).

 

low fodmap turkey vegetable pasta

Low-FODMAP Turkey and Vegetable Pasta

You can always change up this recipe by using different low-FODMAP herbs, vegetables, cheese or ground chicken.  This dish is also great to bring to work the next day for lunch and kids like it too.

Serves 4

  • 8 oz. gluten-free brown rice spiral pasta
  • 1 teaspoon freshly ground black pepper
  • 1 tablespoon safflower or sunflower oil
  • 1 cup shredded carrots
  • 1 cup broccoli florets (1/4 cup per person is low in FODMAPs)
  • 1/2 teaspoon dried oregano
  • 1 12 oz. package of lean ground turkey meat
  • 1 medium zucchini, peeled and sliced into rounds
  • 3 cups baby spinach
  • 1/2 cup shredded Parmesan cheese

Directions

  1. Cook gluten-free pasta according to directions on box.  Drain pasta, stir in black pepper and set aside.
  2. Meanwhile, use a medium sized skillet and heat 1 tablespoon oil.  Once heated, add carrots, broccoli and oregano and cook, stirring occasionally, for 2 minutes.  Then add turkey meat and brown on all sides.  Add in zucchini, and continue to stir all ingredients.  Once zucchini is tender, add in spinach and combine with ingredients until just wilted.  Add in pasta and stir well to combine.
  3. Transfer pasta to bowls and top with cheese.

 

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 counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Bolognese Sauce for Your Sweetie!

If you’re staying in this Valentine’s Day you may be wondering what you’re going to make for your sweetie!  The good news is there are plenty of low-FODMAP options to enjoy which will also make the cut for anyone not following the diet.

While checking out my friends and colleagues Dr. Barbara Bolen and Kathleen Bradley over at http://www.everythinglowfodmap.com  I looked through a couple recipes and found some that I thought you might enjoy making and eating this Valentine’s Day.  Anyone for Bolognese Sauce and gluten-free pasta?  Mmm, yes please!  You can also check out the recipe I shared with them for my Lobster Mac N’ Cheese.

On a side note, I have some very exciting news to share that will help make your low-FODMAP lives a bit easier!  Make sure you sign up for my newsletter to receive the news within the next two weeks!Bolognese-Sauce low-fodmap

This bolognese sauce recipe is easy to make and will pair well with Lambrusco (sparkling wine), which is after all the wine of the Bolognese region. Try these suggestions for Lambrusco here. Other beautiful reds that pair nicely are Barolos and Barbarescos.

Before you dive into the recipe I promised other recipes from Barbara and Kathleen’s website, so here they are!

Try this Arugula Salad with Melon and Basic Salad Dressing before the bolognese and for dessert, love up on these Ice Cream Sandwiches!

Bolognese Sauce

Serves 8Bolognese Sauce

Serve this rich, indulgent sauce over your favorite gluten-free pasta or cooked spaghetti squash. It’s perfect for a warming weekday meal or an elegant dinner party.

2 tablespoons extra-virgin olive oil
2 tablespoons butter
1 medium yellow onion, peeled and quartered
2 garlic cloves, peeled, slightly smashed *please read notes below!
1 1/2 cups finely diced carrots
1 pound ground meatball mix (beef, pork, and veal)
1/2 cup dry white wine
1 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (14.5-ounce) can fire-roasted diced tomatoes
1 tablespoon LFM Tomato Paste
1 one-inch x three-inch Parmesan cheese rind
1/2 cup LFM Whipped Cream

*Onions and garlic are soluble in water but not in oil. You can saute onions and or garlic in a dish for a few moments in the oil as long as you remove and discard the pieces, leaving only the oil and/or butter!

Heat oil and butter over medium-low heat in a large stockpot. Add the onion and garlic and sauté, stirring constantly, until garlic is softened and brown at edges. Remove and discard onion and garlic, leaving oil and butter. Add carrots to oil and sauté over medium-low heat for 15 minutes, stirring occasionally. Add meat and cook, stirring often to break up into bits, for about 10–15 minutes or until meat is fully browned. Add wine and simmer uncovered 10 minutes.Add salt, pepper, nutmeg,  tomatoes, Tomato Paste, and rind, and simmer uncovered 11/2–2 hours more, stirring occasionally. Remove rind, fold in Whipped Cream, and serve.

Source: The Everything® Guide to the Low-FODMAP Diet

I hope you have a happy Valentine’s Day and be sure to check back for more recipes!

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

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli