Valentine’s Day Low-FODMAP Sirloin Tip Roast

Red meat isn’t something I eat on a regular basis; it’s never been a food that I’ve craved often.  I am more into chicken and turkey or any kind of seafood.  I think it’s due to the fact that lean meats and fish have just been historically good to my gut.  With that said I don’t consider myself really good at cooking red meat, though I am making an effort because I am after all, married to someone who’s culture is largely made up of meat-eating happy dancing people…can you guess the country?  One hint – they dance the samba :).

Valentine’s Day always makes me think of steak and red wine.  I’m not sure why.  Could it be from all the advertisements growing up or what I’ve seen in the movies?  That romance means dining at steakhouses?  Italian food also makes me think of romance.  My husband were both on solo trips when we met in Rome and we had a very romantic affair with food and wine – we drank tons of red wine and enjoyed tons of Tajarini Al Tartufo and nutella.  Ahhh the days before my low-FODMAP Life!

Wondering what low-FODMAP foods you can enjoy on Valentine’s Day?  Take a look at my tips from last year

So in the spirit of our LOVE holiday coming up, I created and tested my recipe for Low-FODMAP Sirloin Tip Roast with some zucchini and tomato quinoa (recipe below) and my husband and I enjoyed a little Cabernet Sauvignon from my friend Bridget who is a Certified Sommelier and currently working towards her Advanced Sommelier exam (lots and lots of nerdy wine knowledge and tasting needed).  Side story – I met Bridget while working at a wine shop in San Diego.  One day while stacking bottles we managed to figure out that we had both once lived in Boston, in the same exact areas, on the same street and in the exact same apartment but lived there at different times!  We’ve had many other things in common since then (like buying the same exact pair of purple heels  – how many times will you buy purple shoes in your life?) and Swanson Vineyards is one of them.  It’s probably one of her favorite vineyards and it’s the location my husband chose to ask me to marry him – on her birthday no less.  My husband didn’t plan where he was going to ask me to marry him, it was just that everything at Swanson was perfect.  I had tried some wines before actually visiting Swanson but the experience being there was ethereal.  Imagine sitting underneath swaying maple trees next to a french-looking barn with an all-women staff walking around in long bohemian dresses, filling glasses and placing chocolate on your table.  You can smell and see pink roses peaking around the corners of the barn and a man with a raspy voice playing an old instrument and singing in French (we were told later he was the voice for the French car in the movie Cars).

If you are making a trip to Napa definitely go and see Swanson but call ahead for a tasting reservation.  Also I need to note that Vosges is one of my top favorite chocolate brands (from Chicago) and they make the Alexis bonbons offered at Swanson – grab a box of those too!

Low-FODMAP Sirloin Tip Roast and Zucchini Tomato Quinoa

Directions

  1. In a small bowl, mix paprika, salt, black pepper, cayenne pepper, oregano, and thyme. Stir in olive oil, and allow the mixture to sit for 10 minutes.
  2. Preheat oven to 350°F. Line a baking sheet with aluminum foil.
  3. Place roast on prepared baking sheet, and spread herb and spice mixture on all sides using a spoon.
  4. Roast 1 hour in preheated oven, or until an instant-read thermometer inserted into thickest part of meat registers 145°F. Let sit 15 minutes before slicing into long thin slices.
  5. Meanwhile while roast is in oven, prepare quinoa.  Place quinoa in a pot with 2 cups of water.  Bring to a boil then turn heat to low and cover.  Peel and cut up zucchini into small chunks.  Add to pot along with tomatoes and olive oil.  Cook for 10-15 minutes or until quinoa is tender.  Serve with a cabernet sauvignon or a pinot noir and enjoy some dark chocolate (5 squares or 30 grams) for dessert!  Enjoy lovers!!

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Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

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Low-FODMAP Chocolate Peanut Butter Pretzel Truffles

low fodmap chocolate peanut butter truffles4It’s been raining in California lately and I love it.  Looking out the window I can’t help but remember rainy lazy days in New York, the rain spattering off the deck and weighing down the leaves in our big back yard on Long Island.  Rain barely falls here in California, and when it does it symbolizes a sort of calm to me – maybe it’s just nostalgia or the sound and smell of rain is just calming in of itself.  Rainy days like these are also a great time to to make desserts if I may say so myself.  What’s your favorite dish to cook on a rainy day?

Today I had a lot of fun making these Low-FODMAP Chocolate Peanut Butter Pretzels. They are made with just three ingredients – natural peanut butter, dark chocolate and gluten-free pretzels – that’s it!  They don’t take long to make, but better, they are lower in sugar than many other holiday desserts.  They are both salty and sweet and are made with dark chocolate, which is low in FODMAPs and dairy free.  Low-FODMAP diet or not, dark chocolate is always a better choice.  Remember to stick to dark chocolate that is low in fiber, does not contain milk or milk products (most dark chocolate do not by default), inulin, dried fruits or other high-FODMAPs like HFCS (high fructose corn syrup), agave or honey.

Here are some more recent holiday recipes I’ve shared:

Empty cookbook for Christmas recipes on wooden tableIngredients

  • 1/2 cup natural peanut butter (crunchy is best)
  • 1/4 cup gluten-free pretzels
  • 1/2 cup dark chocolate chips

 

Directions

  1. Lay a piece of parchment paper across a cookie sheet or large, flat plate.
  2. Place pretzels in a bowl and crush with a meat tenderizer, other heavy kitchen utensil or crush gently in between palms.
  3. Combine peanut butter and pretzels in bowl.  Remove about a teaspoon at a time of peanut butter pretzel mixture and form into little balls.  Place on cookie sheet or plate in freezer and cool for 30 minutes.
  4. Just before removing peanut butter balls from freezer, melt chocolate chips in a glass measuring cup for 45 seconds to 1:30.  Be careful to not overheat.  Chocolate is ready when you can smoothly stir it with a spoon.
  5. Use a tablespoon and dip into melted chocolate.  Roll peanut butter pretzel balls on spoon to coat and place on cookie sheet.  Once done with all balls, drip any extra chocolate over balls and swirl around tops with spoon.  Chill for at least 30 minutes then serve.

low fodmap chocolate peanut butter truffles3

 

 

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Enjoy the holidays!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Hi friends!! I am beyond STOKED to contribute to this blog 🙂 and I want to thank Colleen for welcoming me! I hope to be able to inspire others on this FODMAP journey, maybe making life a little easier!!!

Since MEMORIAL DAY is around the corner, which means Summer weekend getaways (woooohoooo)I thought what a better time than now to talk about traveling tips on the low FODMAP diet.  Lets face it, traveling can be super stressful when you are on a restrictive diet (and cause anxiety which is a BIGGGGG NO NO for us tummy issue folk). Here are few tips that work for me and keep me sane on my travels, since I refuse to let my dietary restrictions control MY LIFE ( I shall control them 😉 :

ITEMS TO PACK:

MY TRAVEL NECESSITIES
MY TRAVEL NECESSITIES
  • PEPPERMINT TEA BAGS: Perfect for taming an upset traveling tummy.
  • RICE CAKES: Lundberg brown rice are my fave.
  • JUSTINS ALMOND BUTTER PACKETS OR A JAR OF PEANUTBUTTER : I prefer PB since almond butter has a limit, 1 tbsp= about 12 almonds which is OVER the low FODMAP limit of 10 almonds. Nut butters are great to spread on your ricecakes with Banana coins for breakfast, snacks or whatev. Bananas are easy to find anywhere. Perfect airplane or train snack!
The perfect tummy friendly snack
The perfect tummy friendly snack
  • CINNAMON: for your bananas/ricecakes
  • OATMEAL: I bring gluten free Bobs Red Mill quick cooking oats in ziplock bags. Add boiling water in a paper cup, add chia seeds, bananas,peanutbutter, cinnamon: fiberfulBFAST!

    photo 3-2
    YUM!
  • CHIA SEEDS: Fiber when traveling!
  • ZIPLOCK BAGS/PLASTIC KNIVES/MEASURING CUPS: I pack these because you can easily carry your snacks around, use the knives to cut bananas, and measuring cups for your oats/chia seeds/nut butters.
  • PRE SOAKED NUTS : raw almonds,hazelnuts, walnuts (all limit 10), pumpkin seeds(2 tbsp), when soaked are easier for digestion.
  • DIY TRAILMIXES:  Throw in gluten free pretzels, nuts, any low fodmap cereal, ‘enjoy life’ choco chips.. etc, get creative here and know your limits..
  • HOMEMADE COOKIES: this is one of my FAV traveling items because they can keep well for a week in a mini fridge and it can work as a breakfast/snack/dessert when everyone else is indulging in ice-cream or whatever those non FODMAP people eat ;), take out a yummy cookie!

RECIPE: EASY Oatmeal Banana cookie

The easiest oatmeal cookie
The easiest oatmeal cookie
  • 1 cup old fashioned oats
  • 2 medium bananas
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1 tsp vanilla
  • 1/4 tsp baking soda

Optional add-ins: 10 or so chopped almonds,hazelnuts or pecans ,1/4c unsweetened shredded coconut, 2 tbsp raw pumpkin seeds, 1/4 c enjoy life chocolate chips..

Instructions: Mix ingredients together. Flatten about a tablespoon fof the mix on baking sheet sprayed with coconut oil. Bake at 350 c for 10-12 minutes until the bottoms are golden.  Makes about 10-15 cookies.

HAPPY TRAVELING AND WISHING DIGESTIVE PEACE AND LOVE FOR ALL!!

XO

SHOSHANA

P.S.: AWESOME TIP FOR DINING OUT: I always tell my server that I have ALLERGIES rather than intolerances. I always find this makes them take it more serious!

SURF
ANDDDDDD GONE SURFING 😉 ALOHA!

 

Banana-Sultana Bread: Low-FODMAP Recipe

By Anna Lewin, FODMAP Journey

*Before I begin, please note: This recipe contains sultanas – there is differing information about the FODMAP content of sultanas, and further investigation is yet to be carried out. If in doubt, replace with dried cranberries, or another suitable FODMAP-friendly fruit.

This banana bread is everything banana bread should be: BANANA-TASTIC!

Get in my tum!
Get in my tum!

The recipe is from one of the booklets I received from the dietitian when I first started on the diet, courtesy of King’s College London, and one I have to share as it’s just so yum! It ticks all the boxes; adaptable,  low-FODMAP, simple, quick to make, inexpensive, freezable, and very more-ish! I added my own little touch with the lemon juice and poppy seeds…

With added lemon juice and poppy seeds...
With added lemon juice and poppy seeds…

Ingredients:
250g gluten-free self-raising flour
1 tsp baking powder
125g sultanas*
4 bananas
2 eggs
1 tbsp golden syrup
100ml vegetable oil

To add after cooking (optional):
A healthy dash of lemon juice
A sprinkling of poppy seeds

Sliced and ready to freeze, or eat...
Sliced and ready to freeze, or eat…

1. Pre-heat the oven to 180C. Mash the bananas, then mix with the golden syrup.
2. Add to this the eggs (already whisked) and the oil. Mix everything together.
3. Add the dry ingredients, mixing well.
4. Then pop the mixture into a lined/greased loaf tin. Into the oven it goes…
5. 40 minutes  later (or until cooked), take out the oven. Add the lemon juice and poppy seeds at this point. Then allow the bread to cool – taking out of the tin after a couple of minutes of cooling.
6. When cool enough to slice (or for as long as you can wait), enjoy a taste while it’s still warm (nothing beats it!) I had a slice (or two) with peanut butter and sliced fresh strawberries (with a nice cuppa, of course).
7. Store in an airtight tin or freeze, to enjoy again and again – I sliced before freezing for an easier life!

Homemade low-FODMAP banana bread with peanut butter and strawberries - delicious!
Homemade low-FODMAP banana bread with peanut butter and strawberries – delicious!

Something tells me I’ll be making more of this…
Happy Banana-Breading! xo

How to Make: Pão de Queijo – Low-FODMAP, Gluten-Free, Low in Lactose

How to Make: Pão de Queijo – BonCalme & FODMAP Life
This recipe is low-FODMAP, gluten-free and low in lactose because we use lactose-free milk and Parmesan cheese.  Get a printable version of the recipe here.

Chef Marcos, my dear friend joins me in this film. He was born in São Paulo and is of Lebanese and Italian decent. Being influenced by those two cultures in one of the most awesome countries in the world, he makes the most delicious foods! In this video he shows you how to make my low-FODMAP and healthier version of Pão de Queijo.

So what is Pão de Queijo? A.k.a. “cheese balls” to Americans they are cheese-flavored breads which are a very popular snack and breakfast food in Brazil. You can also find similar versions in Colombia, Argentina and Paraguay. We made them with tapioca flour but they can also be made with cassava flour if you can find it. We also used unrefined organic coconut oil instead of a highly-processed vegetable oil. Also, lactose-free milk instead of regular milk makes this recipe low-FODMAP as well as Parmesan cheese which is low in lactose. You can also experiment with different cheeses.

My husband is Brazilian and every time I go to Brazil I just NEED to have some of these! You can find them easily in airports and bus stations, usually sold by the franchise Casa do Pão de Queijo, but the best are usually made in local bakeries or at truck stops and you’ll also see them in supermarkets. The best Pão de Queijo I ever had was at a truck stop between the city of Londrina and Curitiba.

Learn to speak Portuguese:
Thank you! = Obrigada (f) Obrigado (m)
Have a nice day! = Tenha um bom dia!
I love Pão de Queijo = Eu amo Pão de Queijo 🙂

Want to learn how to say Pão de Queijo? This is the best way I can show you! Powm-gee-kay-joo or Click this link: http://www.forvo.com/word/p%C3%A3o_de_queijo/

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Recipe: Low Fodmap Rosemary Chicken Salad

This delicious Rosemary Chicken Salad recipe uses only seven ingredients.  It’s lactose-free, soy-free and gluten-free! Great for picnics and parties, this make-ahead recipe can be doubled or tripled to feed larger crowds. If not serving immediately, make extra dressing and toss it in just before plating.  Delicious!

  • Rosemary Chicken Salad1/4 cup full-fat mayonnaise
  • 2 tablespoons lactose-free plain yogurt
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried rosemary, crumbled
  • 2 cups cubed grilled chicken
  • 2 cups sliced, seedless grapes
  • 1/4 cup sliced almonds, toasted

Serves 4

In a small bowl, make dressing: whisk together mayonnaise, yogurt, vinegar, and rosemary. In a large bowl, combine dressing with chicken and grapes and toss until combined. Sprinkle with almonds and serve.

Source: The Everything® Guide to the Low-FODMAP Diet by Dr. Barbara Bolen and Kathleen Bradley, CPC .  Dr. Bolen has been actively covering the low-FODMAP diet since the first research articles started coming out of Australia. Every day she hears heartbreaking stories about what it’s like to live with IBS.  Kathleen Bradley was diagnosed with IBS in 2011 and has studied the FODMAP diet extensively in an effort to ease her own symptoms. She has real-life experience in putting low-FODMAP recipes on the table.

Always check labels on all packaged goods used in the context of any low-FODMAP recipe prior to recipe preparation or consumption to be sure they do not contain high-FODMAP ingredients.

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Delicious Gluten-Free Cookie Review!

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If you are looking for foods low in FODMAPs it can be a little tricky.  The best policy is to make food at home, but in some cases you might stumble upon products that will do the trick!

While looking at products online, I stumbled across Among Friends® Hand-crafted Baking Mixes and took a look at their line of baking mixes.  I found Shane’s Sweet-n-Spicy cookie mix and decided to give it a try.  Let’s first take a look at the tasty ingredients:

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Certified gluten-free oat flour, natural brown sugar, organic cane sugar, molasses, organic ground flax seed, baking soda, sea salt, cinnamon, ginger, clove, lemon peel, star anise and anise seed.  All LOW in FODMAPs! So I got to baking and when finished, my house smelled lovely from the molasses – such a nice, comforting smell!  Then my husband and I tried them with decaf lemon tea – so good!  You can taste the molasses, cinnamon, ginger, clove and lemon in this satisfying and light cookie.  I am definitely making these again!  *I had to leave them in the oven for a couple minutes longer than specified on the package.  *If you are lactose-intolerant, you can swap out the butter for coconut oil.

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If you would like to buy these online, order here: http://amongfriendsbakingmixes.com/cookies/shanes/

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