There’s been a lot of back and forth about rice milk and whether or not it’s low or high in FODMAPs. Monash University had warned us in August of 2015 and in earlier reports that rice milk had an overall rating of HIGH when consumed at a 1/4 or 1/2 cup. I am happy to share with you that rice milk has definitely received the green light to be low in FODMAPs.
Stick to a low-FODMAP serving of 200ml, otherwise high quantities could mean high amounts of the FODMAP fructans (the “O” in FODMAP, Oligosaccharides)
Dr. Jane Muir, Head of Translational Nutrition Science in the Department of Gastroenterology, Central Clinical School, Monash University and her team have conducted some further testing and analyzing and reported on Sunday that rice milk is LOW in FODMAPs. That’s great news for vegans, vegetarians and anyone that enjoys non-dairy milk.
Here’s a snippet from their blog post: “We have now reviewed the rating for rice milk and will be modifying this accordingly. We have given a safe (low level green rating) for 200 ml of rice milk per sitting. The results for the Australian, UK and US will be in the app very soon. We apologize for any confusion this may have caused – but this is science in action! and part of the ongoing research and refinement of the Monash University Low FODMAP diet. Be careful: There are still some fructans present in some rice milks and therefore we do not recommend very high quantities of rice milk in one sitting.” You can take a look at the full post here.
And since we are on the topic, here are other non-dairy milk options for you that are low in FODMAPs, with low-FODMAP servings:
Almond milk (1 cup)
Coconut milk, canned (1/2 cup)
Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate in FODMAPs)
Oat milk (1/8 cup)
Hemp milk (1 cup)
Soy milk (soy protein 1 cup)
Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate in FODMAPs)*contains moderate amounts of Oligos-GOS. Limit intake
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.
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.
I have always loved Valentine’s Day. Relationship or not, Valentine’s Day is a great opportunity to go a little further and show someone how much you love them. Maybe you really love your BFF because she/he has been so good to you – why not surprise them with a bottle of champagne? Or what about your immediate family – has anyone gone out of their way for you? Simply sending a card or a virtual card to say “thank you” and “I love you” goes a long way. Life is truly unpredictable, and sometimes the people we love most appreciate just a little show of affection! So show someone you care right now. In fact, you could show someone you care in five minutes with this delicious low-FODMAP mug cake 🙂
Low-FODMAP Chocolate Peanut Butter Mug Cake
2 tablespoons all-purpose gluten-free flour like Bob’s Red Mill
1.5 tablespoons cocoa powder like Nutivas Naturals
1/8 teaspoon baking powder
1/8 teaspoon baking soda
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!
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
1 1/4 tablespoons paprika
1/2 tablespoon truffle salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground cayenne pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
2 tablespoons olive oil
1 (3 pound)grass-fed sirloin tip roast
1 cup uncooked white quinoa
1/2 can crushed tomatoes
1/2 medium zucchini
1/2 tablespoon olive oil
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.
Preheat oven to 350°F. Line a baking sheet with aluminum foil.
Place roast on prepared baking sheet, and spread herb and spice mixture on all sides using a spoon.
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.
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!!
It’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:
Lay a piece of parchment paper across a cookie sheet or large, flat plate.
Place pretzels in a bowl and crush with a meat tenderizer, other heavy kitchen utensil or crush gently in between palms.
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.
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.
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.
I’ve been enjoying my time as a co-host for the #21dayfodmapchallenge, created by Julie of CalmBellyKitchen.com and also co-hosted by Anna of FODMAP Journey, who has guest blogged for FODMAPLife several times (check out this awesome post of Anna’s).
Yesterday’s theme for the#21dayfodmapchallenge was Great Grains so I decided to finish a recipe I’ve been working on, and I hope you enjoy it!
This salad is a low-FODMAP phytonutrient and vitamin powerhouse and it’s also colorful, crunchy and easy to make. Vegetarians and vegans will love the mix of veggies, seeds, grains and nuts. If you’re a meat-eater (and you just need to have your meat) you can always add a piece of grilled fish or lean meat to this salad, however I think it’s perfectly filling as is. Make ahead of time and have for lunch the next day or bring to a gathering.
9 leaves curly kale
1/2 teaspoon sea salt
3 tablespoons extra virgin olive oil, divided
juice of one lemon
1 teaspoon turmeric
1 teaspoon curry powder (purchase one without FODMAPs)
1/2 tablespoon ginger, freshly grated
1 celery stalk, diced
1 yellow bell pepper, diced
1 medium carrot, cut into matchsticks, then into thirds
1 tablespoon pumpkin seeds
2 radishes, sliced very thin
1 cup brown rice, cooked
1 cup quinoa, cooked
1 cup buckwheat, cooked
1 tablespoon slivered almonds
Cut away ribs and stems from kale, wash thoroughly, drain in colander. Chop kale leaves into long, thin shreds. Add to a large-sized bowl and sprinkle salt and 2 tablespoons oil on top. Massage leaves with hands until leaves begin to darken and soften.
Add remaining oil to bowl, squeeze in lemon juice, discarding any pits. Add in turmeric, curry powder, ginger, celery, yellow bell pepper, carrot, pumpkin seeds, radishes, brown rice, quinoa and buckwheat. Toss to combine. Add more lemon juice or olive oil if desired. Divide onto plates and top with slivered almonds. Keep covered in refrigerator for up to three days.
*Tip – If brown rice, quinoa and buckwheat have been made ahead of time (a smart idea!) and are cold, I like to combine all into a skillet with 1 tablespoon unrefined coconut oil to warm up before adding to the other salad ingredients. Preparing such low-FODMAP staples such as these ahead of time makes it much easier to follow the low-FODMAP diet. During your busy week, add them to salads, soups, stir-fry, sandwiches and more.
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:
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!
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!
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
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!!
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!