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
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Low-FODMAP Tuna Salad Recipe with SafeCatch Tuna

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

About SafeCatch and Why They Rock

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

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

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

Bryan, CEO, Co-Founder, SafeCatch

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

What else is awesome about Safe Catch?

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

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

Sean
President, Co-Founder
, SafeCatch

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

low fodmap tuna salad recipe

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

Low-FODMAP Tuna Salad with Grapes and Turmeric

Serves 2

Ingredients

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

Directions

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

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

safecatch tuna low fodmap recipe2

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

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