Low-FODMAP Tuna Casserole, Mmmm!

 

Low-FODMAP Tuna Casserole with Safe Catch Tuna
Low-FODMAP Tuna Casserole with Safe Catch Tuna

When I hear the word “casserole” I immediately think “warm, satisfying, home cooked,” and there’s nothing better than a comforting meal!  I’ve been creating some recipes lately with Safe Catch and just loving the taste and consistency of their canned tuna.  My latest recipe is a Low-FODMAP Tuna Casserole that’s delicious and easy to make.  Make it tonight and enjoy the leftovers this week!

Learn why I love Safe Catch tuna over other canned tuna brands in this post!

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

Low-FODMAP Tuna Casserole

Serves 4

Ingredients

  • 3 ½ tablespoons butter, divided (see *note)
  • 1 ½ medium carrots, peeled and cut into thin rounds
  • 1/8 teaspoon wheat-free asafetida powder
  • 1 teaspoon oregano
  • ½ teaspoon thyme
  • 1 teaspoon freshly ground black pepper, divided
  • 1 ½ cups frozen green beans, thawed for 10-15 minutes
  • 4 tablespoons, low-FODMAP all-purpose gluten-free flour or rice flour
  • 1 cup lactose-free milk (*can also use rice milk coconut milk)
  • 1/8 teaspoon salt
  • 2 cups cooked gluten-free pasta or brown rice pasta
  • 1 can of  Safe Catch Elite Tuna
  • ½ cup shredded cheddar cheese
  • 2 tablespoons gluten-free panko bread crumbs (such as Ian’s)

Directions

  1. Add a ½ tablespoon butter into a medium-sized skillet on medium-high heat. Add in carrots, asafetida powder, then oregano, thyme and 1/2 teaspoon freshly ground black pepper.  Stir occasionally for about 2-3 minutes. Add in green beans and stir well to coat with butter and seasonings.
  2. Lower heat to medium. Add in 1 tablespoon butter and slowly whisk in flour, 1 tablespoon at a time. Add in milk and salt; continue whisking until well combined.
  3. Add in pasta, tuna and cheddar cheese and whisk until combined or cheese is slightly melted.
  4. Add all ingredients to lightly greased 8 x 8″ glass casserole dish.
  5. In a microwave, melt remaining 2 tablespoons butter in a small bowl with bread crumbs.  Sprinkle bread crumbs over casserole dish and add remaining freshly ground black pepper. Bake for 20-25 minutes on 375°F.

*Notes – if you are more IBS-D prone, negate the last 2 tablespoons butter (step 5.) and just top casserole with dry bread crumbs or spray bread crumbs lightly with natural butter spray.

LOW FODMAP TUNA CASSEROLE copy

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 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

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

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

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

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!!

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

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

 

 

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

Enjoy the holidays!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

Low-FODMAP Roasted Carrots with Turmeric Maple Mint Dressing

low fodmap roasted carrotsI love simple recipes.  Sometimes I am in the mood (or have the time) for complex recipes, however with Christmas and New Years right around the corner, today is about simple.  My  Low-FODMAP Roasted Carrots with Turmeric Maple Mint Dressing is simple, easy and will be loved by your guests, adults and children.  If you’ve not been to my blog lately, make sure you check out these other low-FODMAP holiday recipe ideas:

And back to these carrots!  You can make them ahead of time and store in an air-tight container in your refrigerator and serve cold or make immediately and serve while still hot.  Either way, your guests will love the tender roasted carrots and the earthy, slightly sweet dressing.

Empty cookbook for Christmas recipes on wooden table

Ingredients

  • 1 pound organic carrots
  • 4 tablespoons olive oil, divided
  • 1/4 teaspoon coarse sea salt, divided
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon turmeric
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon maple syrup
  • 1 tablespoon dijon mustard
  • 1 teaspoon chopped fresh mint

low fodmap carrots with turmeric maple mint dressing

Directions:

  1. Preheat oven to 400°F.
  2. Wash and peel carrots and trim ends.  Slice carrots lengthwise.  In a medium-sized bowl, toss carrots with 1 tablespoon olive oil, 1/8 teaspoon salt and pepper.
  3. Transfer carrots to a cookie sheet lined with aluminum foil or a roasting pan, cut side down.  Bake in oven for about 25 minutes, or until tender.
  4. In a small bowl, prepare the dressing by adding in 3 tablespoons olive oil, turmeric, lemon juice, maple syrup, dijon mustard, mint and 1/8 teaspoon salt and whisk together until combined.
  5. Transfer carrots to a serving platter or dish and toss with dressing.

 

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Enjoy the holidays!

Colleen Francioli
Certified Nutritionist Consultant

Founder FODMAP Life & BonCalmecolleen frnacioli

 

 

Low-FODMAP Holiday Chocolate and Pecan Bread Pudding

LOW FODMAP BREAD PUDDING

Low-FODMAP Chocolate & Pecan Bread Pudding

IMG_6573

This recipe is low-FODMAP, gluten-free and dairy-free!  It’s deliciously gooey and will make a wonderful dish to enjoy this holiday season!  We don’t have any leftovers here at my house…enjoy!

Ingredients

  • 7 oz. or 4 gluten-free ciabatta rolls
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 2 teaspoons vanilla lavender sugar
  • 1/3 cup light brown sugar
  • 1/4 cup dark chocolate chips
  • 1/2 cup crushed or halved pecans
  • 6 eggs
  • 1 13.5 oz can quality coconut milk
  • 1 tablespoon alcohol-free vanilla extract
  1. Preheat oven to 350°F. Grease a bread pan.
  2. Tear ciabatta rolls into pieces and place into greased pan. Sprinkle on cinnamon, nutmeg, vanilla lavender sugar, half of light brown sugar and half of chocolate chips and half of pecans.
  3. In a large bowl, whisk together coconut milk and eggs. Add in vanilla extract and whisk until combined.
  4. Pour egg mixture over bread. Allow to sit for about 10 minutes, then return and using a spoon, push down any bread pieces that have not absorbed eggs and coconut milk. Return again 5 minutes later and push bread down again. Top with remaining brown sugar, chocolate chips and pecans.
  5. Place bread pan in oven and bake for 45 minutes or until brown and crispy on top.  Lift a portion of the bread pudding up with a spatula to ensure no runny egg liquid can be found.

Notes

  • If you can’t find vanilla lavender sugar, you can use vanilla sugar or make the recipe without it.
  • If you cannot find ciabatta rolls, look for other gluten-free dinner rolls, or just use about 6-7 slices of gluten-free bread.
  • Allow the bread pudding to sit for at least a half hour for better consistency.  Tastes awesome the next day too! 👍🏻

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

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant

Low-FODMAP Holiday Survival Guide

people, holidays, junk food and fast food concept - happy young

It’s such a wonderful time –  the holidays are here!  This year is especially wonderful for my husband and I as we have a baby to celebrate with.  He’ll be seven months old by the time Christmas arrives and I can’t wait to dress him up in all the beautiful red, white and green pajamas my family gave to him (all cute, no ugly sweaters!).

Stressing Out?

  • OK so the holidays aren’t all about fun cheery things.  I know, because the holidays can sometimes stress me out.  If you don’t take time out for yourself every day, start now.  This time of year can trigger symptoms of IBS. Make sure to add in some stress relief every day.  Walking, yoga, meditation, light exercise, relaxing with a hot cup of decaf green tea, taking a warm bath, or just taking a moment to admire the beauty around you and ALL you are grateful for.

Stay On Track My Friend!

Have your Low-FODMAP Grocery List and High-FODMAP Foods to Avoid on hand.  The holidays come with an array of foods, most of which are high in FODMAPs, unhealthy and not part of your daily diet.  If you are new to the diet, study these lists often.  Opt to eat healthy as much as you can this month and make low-FODMAP recipes at home to enjoy for breakfast, lunch, dinner or snacks.  Scan the lists for foods you normally don’t buy and try something new!  Get acquainted with all the delicious low-FODMAP fruits, veggies, lactose-free products, grains, seeds and nuts you can have.

Going to an office party, family or friend’s house?  

  • Tell the host you’re excited for the party and ask what foods will be available.  Offer to make a dish (or two – an appetizer and entree), this way you’ll have plenty to eat.
  • Avoid wheat, anything with onions or garlic, sauces, gravies or anything for which you’re not certain of the ingredients!
  • Choose low-FODMAP veggies, nuts and cheese to snack on to keep you satiated.  Avoid salad dressings and dips.
  • For dessert, stick to dark chocolate if possible– up to 5 squares or 30 grams is low in FODMAPs and most people with IBS should be able to tolerate this amount.  Otherwise if gluten-free sweets are available, enjoy those but please – don’t go overboard!
  • Drink plenty of water and no rum or sweet wine!  Here’s the low-down on alcohol for the Low-FODMAP Diet:
    • Red, Sparkling, Sweet, White, Dry – 1/2 glass (75 ml) to 1 glass (150 ml) is low in FODMAPs and should be tolerated by most with IBS.
    • Beer – 1/2 can (188 ml) or 1 can (375 ml) is LOW in FODMAPs and should be tolerated by most with IBS.
    • Gin – 1/2 serving (15 ml) or 1 serving (30 ml) is LOW in FODMAPs and should be tolerated by most with IBS.
    • Rum – 1/2 serving (15 ml) or 1 serving (30 ml) has excess amounts of fructose which makes it HIGH in FODMAPs and should be avoided.
    • Vodka – 1/2 serving (15 ml) or 1 serving (30 ml)  is LOW in FODMAPs and should be tolerated by most with IBS.
    • Whiskey – 1/2 serving (15 ml) or 1 serving (30 ml)  is LOW in FODMAPs and should be tolerated by most with IBS.

Gift Baskets, Goodies, Oh Joy!

Ahh yes.  Every year we receive gift baskets to our home.  Lots of them!  If you work a desk job you may very well see plenty of them floating around, as well as bowls full of candy.  My tip?  Choose one piece as long as you know it’s low in FODMAPs.  Having a second or third or fourth might seem OK, but in reality, A) you may not know all the ingredients B) is it right to overload your gut with sugar? C) if you’re trying to avoid holiday weight gain, treating yourself to one piece will certainly help!

What’s On Your List?

Got loved ones asking about which gifts you would like?  If you don’t have any of these books, I highly recommend asking for them so you can kick off the New Year with some solid advice and great recipes:

Please Remain Seated

If you’re traveling by plane, take a few low-FODMAP snacks with you!  No one likes to be hungry (and bored) on a plane.  Avoid soda because most are made with HFCS (high fructose corn syrup) but soda is also carbonated, which can lead to gas (and there’s no hiding that, especially on a plane).  Avoid fruit juices as well (cranberry is OK – 1 glass or 250 ml).  Vegetable juice is OK – 1 glass or 200 ml.  Just make sure you follow up tomato juice with plenty of water as tomato juice has a lot of sodium.

If you’re staying at a resort, call ahead or check out the menu online to see what choices you have.  Look for gluten-free options.  Inquire to see if they can cater to your dietary needs.  Bring your Low-FODMAP Grocery List and High-FODMAP Foods to Avoid list to ensure you stay on track.  If the resort is willing to work on some alternatives for you, go ahead and share your lists with them.

For more traveling tips, check out this post from my guest blogger Shoshana: TRAVELING on the Low FODMAP diet: Tips to keep the belly happy (and a simple recipe)

Please comment below and take care!

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

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant

Low-FODMAP Recipe Challenge with Deniz of Fructopia!

Hello out there! I know it’s been a while since I have written a post, but life is so busy lately.  Hate to sound corny but I am truly living the phrase “when it rains it pours” but it a very positive way!  Lots of great things happening on my end and I hope with you too.

I especially hope you are eating well, remembering to stay hydrated (champagne doesn’t count) and taking time out for yourself (again, champagne doesn’t count 🙂 ) like taking a walk, meditating, trying some yoga, eyeing that dress that keeps getting remarketed to you from Revolve Clothing and every time you click it’s not in your size any longer…hmmm. No really, I mean it – good quality time for yourself is so important ESPECIALLY when you have IBS.

Learn more about the connection of IBS and your body with these beautiful infographics that myself and my designer Katie have created for you

Another great thing you can do for your body, mind and soul is cook more often at home.  Take the time to learn about new low-FODMAP spices and herbs you’ve never tasted or cooked with, new types of fruits and veggies, or maybe even cook your favorite meat in a different way.  There may seem to be many foods you can’t eat on this diet, but the way I see it, there are actually SO many ways to cook or bake!  I like this elimination diet so much not only because my clients are feeling better then they have in years but also, I see more people are beginning to cook healthier.

I love developing new recipes and taking pictures of them too.  Here’s a fact you may not know – I started my career as a photographer! (More on that later).  So I really love food blogs sprinkled with delicious dishes and gorgeous photos and I especially love reading blogs about wellness and digestive health.  If you are following the low-FODMAP diet, one beautiful blog to check out is Fructopia by Deniz in Germany.

Fructopia-about-Deniz-Ficicioglu-200x300
Deniz of Fructopia

Deniz’s story is like mine – we both have past lives working for agencies and we’ve both been pulled in different directions when it came to our diagnosis.  Deniz suffers occasionally from fructose malabsorption but she once suffered greatly.  She was finally diagnosed five years ago with fructose malabsorption and subsequently soon after learned how changing her diet could change her world.  You have to go and check out her website to learn more about fructose malabsorption, check out her beautiful photos and recipes and if you speak German, check out her book!  Deniz hopes her blog is “an inspiration for you to find your own way how to better handle fructose malabsorption.”

So more about the challenge and why I am talking about Deniz.

A couple weeks back after the lovely Julie at CalmBellyKitchen invited myself and the ever-awesome Anna from FODMAPJourney to do the first ever #21dayfodmapchallenge on Instagram, I started thinking of other recipe challenges to do with the ladies of the low-FODMAP blogging world.  I contacted Deniz and asked her to give me at least five ingredients she likes for me to then choose and I would create a recipe for her and have her do the same for me.  She said: Right now I’m nuts about all kind of winter produce. I love sweet potato, spinach, hard cheese like pecorino and all kinds of fresh herbs like mint, parsley or cilantro.”  From that list I used sweet potatoes, spinach, cilantro, parsley and chose to add chicken instead of pork which is not a favorite of Deniz.

I hope you like the dish!  I picture vegans and vegetarians liking it for Thanksgiving or meat-eaters enjoying it anytime.  Don’t forget to head over to her site today to see what’s she has made for me!

I had a great time making this dish for Deniz!  Now having a baby means I can not always do things at the times I’d like, so I would’ve loved to make this dish during the day and photographed it with my professional SLR, in soft natural light, but the iPhone 6+ photos will have to do!

Chicken, Sweet Potato and Spinach Curry

low fodmap chicken sweet potato curry

Ingredients

Serves 4

  • 2 cups cubed sweet potatoes
  • 1/2 teaspoon salt, divided
  • 4 chicken thighs
  • 1/2 tablespoon safflower oil
  • 1 tablespoon freshly grated ginger
  • 1/2 can of coconut cream
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon chili powder
  • 2 tablespoons butter or vegan substitute
  • 1 cup chickpeas
  • 1 14.5 oz. can crushed tomatoes
  • 3 cups spinach
  • 2 tablespoons fresh cilantro
  • 1 tablespoon parsley
  1. Peel sweet potatoes and place in a saucepot. Fill pot with water so there will be just enough to cover sweet potatoes. Add 1/8 teaspoon salt. Bring to boiling. Add sweet potatoes, cover and cook for about 8-10 minutes or until just tender on outside but not completely tender throughout whole potato. When cool enough to handle, cut into chunks and set aside.
  2. Thoroughly drain and rinse can of chickpeas. Set aside. (On the low-FODMAP diet you can have up to a 1/2 cup of chickpeas, as long as they have been drained and thoroughly rinsed to rid them of any FODMAPs.  Canning allows the FODMAPs to leech out into the water – magical).
  3. Place chicken thighs with oil on medium-high heat in a saucepan. Sear chicken on both sides. Insides should still be slightly pink. Remove chicken from pan and place on a plate. Wipe pan clean with a paper towel.
  4. Return pan to stove and add in ginger. Allow to cook for about 2 minutes. Add in coconut cream, cinnamon, cumin, coriander, turmeric, chili pepper, butter and remaining salt. Stir until well combined. Mixture should go from white to golden orange. Add in chickpeas, tomatoes and chicken. Make sure chicken is sitting in middle of pan.
  5. Reduce heat to simmer and occasionally scoop up sauce from sides and baste chicken. About 5 minutes in, add spinach and sweet potatoes to outer edges of pan and gently stir to combine. Once chicken is cooked through, serve immediately with curry sauce and garnish with cilantro and parsley.

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

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant

Abundantly Happy Kale, Grains and Seeds Salad – New low-FODMAP Recipe!

Abundantly Happy Kale, Grains and Seeds Salad

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).

If you haven’t joined in yet there’s still time!  Learn more by visiting my Instagram profile here.

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.

low fodmap grain salad
photo by: Colleen Francioli

Ingredients 

Serves 4

  • 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

Directions

  1. 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.
  2. 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.

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

Have a great rest of your day/evening, where ever in the world you are!

Colleen Francioli

Certified Nutritionist Consultant

 

Mozzarella-Stuffed Quinoa Meatballs

The meatballs I know from childhood contained breadcrumbs and raisins.  I still remember the smell, filling every room and surface area in my Grandmother’s home.  And then biting into them – always humungous in size and one was enough for an adult yet Grandma would give the kids at least two or three!  Those meat-a-balls were absolutely delicious but if you’ve been following the low-FODMAP diet, you know raisins and breadcrumbs (unless gluten-free) are HIGH in FODMAPs.  Don’t you worry there fellow #FODMAPer, my recipe is the modern version of meatball bliss – healthier, delicious, low-FODMAP and oozing with mozzarella!

low fodmap meatballs copyTurkey Quinoa Meatballs with Mozzarella

Easy and cozy for a Sunday night, try these meatballs topped on gluten-free pasta mixed with diced roma tomatoes (or low-FODMAP sauce) and Parmesan cheese.

Ingredients

Servings 15

  • 1 cup cooked quinoa
  • 1 pound ground lean turkey meat
  • 2 large eggs
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried parsley
  • 8 ounces fresh mozzarella
  • 2 tablespoons or 2 sprigs fresh parsley
  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. Using a large bowl, mix all ingredients together (except the mozzarella).  Divide meat mixture into 15 portions.
  3. Place 1 small mozzarella cube in the center of each portion and shape into a ball using your hands.
  4. Bake for 30 minutes or more.  They should not be pink inside.
  5. Garnish with fresh parsley and add to gluten-free pasta with fresh cut roma tomatoes, parmesan cheese and freshly ground black pepper or serve as appetizers.

Hope you enjoy!  Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on Facebook,Instagram,Twitter and Pinterest.

Have a great rest of your day/evening, where ever in the world you are!

Colleen Francioli

Certified Nutritionist Consultant

Low-FODMAP, Nut-Free Cranberry Bars!

I like doing things on my own especially if in the long run it will save me money, make me healthier and help me avoid a headache.  That’s where the term “Make-Ahead” comes into play with the low-FODMAP diet!  “Convenience bars” can be bought at the store, but you’ll find that by standing there for minutes on end, reading the tiny little print on the wrappers, that many of them are not low in FODMAPs.  Plus some cost way too much money (if you think about how many you may have in one week, it adds up!).

So making food ahead of time is probably one of the best things you can do to have a successful run with the low-FODMAP diet, and it also means less stress (which is good for your gut).  The recipe I am sharing today is very easy to make and it’s also good for anyone with a nut allergy or for kids needing nut-free snacks for school.

Bring these bars to school, to work, out shopping, traveling, to have before a workout, or to an event – sometimes you never really know if an event/party/get-together will have low-FODMAP food options.

Enjoy!

low fodmap nut free cranberry bars

Ingredients

  • 2 cups old fashioned oats* (I like Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats)
  • 1/2 cup rice krispie or organic rice cereal
  • 1/2 cup + 2 teaspoons oat flour
  • 2 tablespoons brown sugar
  • 1/2 teaspoon Himalayan sea salt
  • 1/4 cup ground and milled flaxseed
  • 3 tablespoons coconut oil
  • 1/2 cup + 1 tablespoon maple syrup
  • 1/2 cup dried cranberries, preferably without added sugar

Optional:

Instructions

  1. Preheat oven to 350
  2. Line a 9×13 pan with parchment paper
  3. Use the large bowl of your mixer to combine all of the dry ingredients and then a smaller bowl to combine the wet ingredients
  4. Combine the wet ingredients into the mixer and mix well
  5. Take the mixture and slowly use a spatula to spread it out evenly in the pan.
  6. Use a separate piece of parchment paper over top of the mixture and get a heavy book or other heavy flat object to press down evenly and firmly. Remove the parchment paper and bake for 16-18 minutes (don’t throw the top layer of parchment paper away).
  7. Once done, use the parchment paper and heavy object to squish down on the bars again.
  8. Place the pan on top of a cookie sheet and find a spot in the refrigerator to let the pan cool for about 15-20 minutes.  This will allow you to easily cut the bars into any length and width you like and it will give the bars a slightly more chewy texture.  Leaving the pan to cool outside instead of the refrigerator is not recommended.

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Udi’s Wheat-Free, Gluten-Free Pizza Crust! Low-FODMAP

udi's GF pizza low fodmapOne of my favorites is Udi’s Pizza Crust!  You can find these in the freezer aisle, two to a pack.  Now there’s no reason to say you can’t find a FODMAP-friendly pizza when you can easily make your own!  Start off each pizza with a light drizzle of garlic-infused oil.  Here’s one recipe you can try this weekend or next week for dinner!

Find Udi’s Gluten Free Pizza Crusts (2 Pack) here

The Healthy Greek – cut up two fresh Roma tomatoes, spread them over the oiled crust (use garlic-infused oil if you have it or olive oil). Add at least 1 cup or more of fresh spinach.  Spread out a 1/4 cup of diced black olives.  Sprinkle a 1/2 TSP of dried oregano.  Sprinkle equal amounts of crumbled feta cheese and diced pieces of mozzarella cheese.  Bake according to directions on package.  

*If you don’t have fresh tomatoes on hand, use canned, organic, with low or no sodium.  I like Muir Glen, Diced Tomatoes, no salt added.

Pizza Crusts ingredients- WATER, TAPIOCA STARCH, BROWN RICE FLOUR, NON-GMO CANOLA OIL, EGG WHITES, EVAPORATED CANE SUGAR, TAPIOCA SYRUP, TAPIOCA MALTODEXTRIN, SALT, XANTHAN GUM, YEAST, CULTURED CORN SYRUP SOLIDS (NATURAL MOLD INHIBITOR), ENZYMES. CONTAINS EGG

Beef Tacos: Low-FODMAP Recipe

Tasty Tacos - low-FODMAP style
Low-FODMAP tasty tacos!

Many Mexican dishes are automatically off the menu for FODMAPers; flour tortillas, enchiladas, burritos – but tacos, now they were made for us!! Yes, we can enjoy a good taco and that’s exactly what the following recipe is all about – taco time, in no time:

Ingredients (serves 2):
6 corn taco shells
250g mince beef
Spices – 1 tsp paprika, 1 tsp cumin, 1 tsp oregano, pinch of chilli powder
1 bay leaf
2 handfuls of spinach
To top:
Cottage cheese 

Okay – let’s begin. In under 30 mins you’ll be sat crunching your way through some de-licious tacos.

1. Brown the mince. Once browned, add the spices and bay leaf, allowing the flavours to absorb into the mince. When cooked, have a quick taste to check that it’s to your spice-factor liking, adapting if necessary.
2. Line your taco shells with some spinach, add your beef taco mix, and finally, top with cottage cheese.
3. Crunch crunch crunch!

If you made the above for one person, rather than two, you might have some leftovers. Another great meal using the remaining mince is to bulk it out with wilted spinach – again, topped with cottage cheese when serving. THUMBS UP!

Happy crunching! xo

Bunless Burgers: Low-FODMAP Recipe

Mmm mm homemade burgers – simple to make, delicious, extremely versatile, and the best bit? You know exactly what’s gone into them. I have to admit I was shocked by the ingredients in shop bought versions – flour, additives, more additives…GAH! Why?! No thanks, none of that – just the good stuff. I used ingredients that I already had in – the result…paprika burgers topped with feta, tomato and chives – all the best recipes are random ones after all! 😉

FullSizeRender (2)Ingredients (makes 4 good sized burgers):
500g beef mince (or alternative mince)
Smoked paprika (or alternative seasoning)
1 tomato, sliced
Crumbled feta cheese
Chives
Drizzle of olive oil

1. Break up the mince meat and add any desired extras – in my case, paprika. Mix together well, and then divide into four equal portions. Create ‘burger’ shapes.
2. Pop the burgers on a baking tray in a foil parcel – drizzle with olive oil, and add any extras – in my case, sliced tomato. Into the oven for 20-30 minutes, or until cooked.
3. Pop the grill on, and add the burgers with the feta and chives – place under the grill for a couple of minutes until the feta has browned slightly.
4. Serve up with of sides choice – a side salad with some polenta chips, or potato salad, maybe? 🙂

Here’s some alternative low-FODMAP ingredients you could add…
Seasonings: Herbs (basil, mint, etc.), cumin, chilli.
Toppings: Sliced aubergine, pepper, mozzarella, camembert, cottage cheese, halloumi, olives.
Sauces: Mustard, mayonnaise.

Or you could always just have it as a conventional burger with a gluten-free bun – the options are endless!

How do you like yours? xo

Aubergine With Mozzarella And Tomato: Low-FODMAP Recipe

Aubergine With Mozzerella And Tomato
Aubergine With Mozzerella And Tomato

…Or ‘Aubergine Melts’ as BBC Good Food calls them… and melt in the mouth they do! Five ingredients (well, six actually – I added one more), with an approximate cooking time of 30 minutes…the perfect post-work dinner, especially in the summer months.

All you need (serves 1):
1 aubergine
A drizzle of olive oil
1 tomato, sliced
4 slices of mozzarella
Fresh basil
A drizzle of lemon juice

I adapted the recipe for one, and my method slightly varies from the original – see what suits!

Topped with crispy bacon
Topped with crispy bacon

1. Pre-heat the oven to 200C.
2. Meanwhile, halve the aubergine lengthways and score with a knife so that you can drizzle the lemon juice and oil into the gaps.
3. Pop in the oven for 25 minutes, or as long as possible so that the aubergine has softened nicely.
4. Finally, add the sliced tomato, mozzarella, and basil and pop back in the oven – finish off under the grill for that extra touch.
5. Serve with sides of choice.

If you’d like to include meat in the dish, adding grilled bacon works a treat.

I love aubergine cooked this way – so simple, so healthy…

and so delicious! xo

Sabrina’s Story – IBS

I have met many people who have blogs and several more that do not.  No matter what, I wanted to make it easy for people to share their story, help spread awareness and give support for people living with irritable bowel syndrome, inflammatory bowel disease (crohn’s disease, ulcerative colitis), celiac disease, diverticulitis, dysmotility, gastroparesis, intestinal lymphangiectasia, small bowel obstruction, whipple’s disease, and many more.  If you are interested in sharing your story, please send me at least 200 words, plus a photo and a short bio: colleen @ boncalme . com

Your Story: Sabrina Khan

sabrina khan fodmap lifeI’m not sure if it was the bulimia that led me to having IBS or if it was just something I developed over the years, but as far as I can remember I have had severe stomach issues, cramps, spams, altered bowel movement. The thing about ‘tummy troubles’ it is not severe enough to warrant sympathy, it’s just a case of here she goes again, but the reality for those of us that deal with it regularly is it really does reduce the quality of your life!!

Now the want for that ‘perfect’ body led me being a yo yo dieter all my life, this also led to the chronic bulimia, it just seemed that I was in a constant battle with self harm, pain and food.

Being from an Asian family where spicy heavy foods, fried samosas and pakoras, wheat laden chapattis late at night, and regular sugary treats are a way of life, it became a normal way of eating and living, no wander I soon started to pile on the pounds!!

When I became a student and went to university, my IBS, (though I didn’t know what it was at the time) and eating habits and as a result the bulimia became worse. Students are after all notorious for doing all nighters, then finishing of with a greasy laden chip shop/donner meal and just generally indulging on anything and everything!!

I am pretty sure (though I haven’t read any reports to formalize this) that the constant bouts of bulimia is what lead to led to the constant acid reflux and digestive issues I had. Eventually my pains got so bad, I had to go through the various tests the medical profession put you through, when they suspect something serious and nasty, thank god anything more serious wasn’t detected, however I was placed on some really heavy antacid tablets which I later found out were not so good for me either as they literally do suppress acid, but stomach acid is good as it is one of our main defenses against harmful bacteria that enter the body!! (ref Gutbliss – Dr Robynne Chutkan)

This really was a destructive way of living, I was eating, then panicking that the foods I was eating were going to make me fat, then I’d go into bulimia mode, it was constant, both psychological and emotional trauma, and my stomach flare ups, cramps, acid, Diarrhea got worse, I was just on a path of total destruction!!

Sabrina now
Sabrina now

Years later I was also advised I had high cholesterol and I was also at risk of getting diabetes as it ran in the family, could my health get even worse? Well it seems it could as I also went through a really scary time recently thinking on top of all this I had the cancer!!

This king of self-destructive body battle, carried on until the day I decided I was going to start weight training and work out with a personal trainer. I have to say this was one of the best decisions of my life in terms of health, feeling good in every sense of the word and becoming aware about how eating clean, carrying out a truly mind focusing exercise could change your life!!

When you are focused on getting your body to look a certain way then you have to learn to eat a certain way!!

I started eating a high protein, low carb diet (which I later realized was really the kind of approach to a FODMAP diet) eliminating lots of various carbohydrates that can cause digestive distress.

I started to eliminate the foods that do on a global scale create problems for lots of people, foods such as dairy, gluten, processed foods and sugars, I stopped eating foods with ingredients lists, my whole thinking and approach around food changed completely!!

I even became knowledgeable around the fact that some of the so-called ‘healthy’ foods were not so good for you after all, they were full of sugars, cheap oils and cheap processed fillers, this kind of knowledge and working so closely with a nutritional expert really made me into one and really did expand my thinking!

This kind of discipline became addictive, the more I worked out and ate clean, the better I looked & felt, the more I wanted to carry on eating and living this way!!

I became aware and focused on putting real foods in to my body…

I became aware of having to eat regular meals…

I became aware of eating little and often, and eating 4-5 times a day….

I became aware of not skipping meals…

I became aware of how to listen to my body and what it was telling me!!

This whole way of eating and living eventually became a ‘lifestyle’ change for me. I managed not only to lose weight and keep IT OFF. The WHOLE time I was training I wasn’t having the need to throw my food up as I knew the food I was putting in my body was good for me.

Also, after 20 years of constant IBS and digestive issues, my stomach healed too, I was not getting the constant cramps, the diarrhea. For the first time in along time I really did have a truly happy belly!!

Not only that, but I got rid of my cholesterol and have managed to ward off diabetes which is prevalent in Asian families and runs in mine!  In fact this whole experience changed my life so much I want to share it with others, I really am a big advocate of weights and eating clean I set up a web TV platform where I interview experts in the areas of health and wellness and listeners are free to come and ask live questions. You may want to check it out here: http://fuelyourselffabulous.tv

Or you can check my FB site: https://www.facebook.com/FuelYourselfFabulousTV

Or my Twitter site: https://twitter.com/sabrinakhan111

Please leave comments for Sabrina, thanks!  ~ Colleen

Feta, Strawberry, And Spinach Toast: Low-FODMAP Recipe

A short but SWEET recipe using…

STRAWBERRIES! A real ‘treat’ food in my eyes as they can be on the expensive side and don’t tend to last long (well, definitely not when I’m around!) I picked up a lovely fresh punnet of strawberries the other day from my local greengrocers and, well, they were delicious! Other than enjoying them as they come (which, let’s face it, there’s nothing better), I found a new way of enjoying them as part of a light summer lunch or snack…

FullSizeRender - Copy (5)All you need:
2 slices of gluten-free bread
A handful of spinach
Feta cheese, crumbled
4-6 strawberries (depending on size), sliced
Lemon juice (optional)
Black pepper (optional)

1. Toast the bread.
2. Layer the toast with spinach and feta, followed by the sliced strawberries – drizzle with lemon juice.
3. Pop under the grill for a couple of minutes, until the feta and strawberries have softened slightly.
4. Season with black pepper and enjoy.

I really enjoyed the combination of the sweet juicy strawberries with the mild taste of the feta – oh, and it’s easypeasylemonsqueezy to make and on your plate in a matter of minutes! See what you think 🙂

Strawberry love. xo