Check Out these 30 Low-FODMAP Breakfast and Brunch Recipes!

joana mygutfeeling
Joana from http://www.mygutfeeling.eu

I have some things in common with my friend Joana over at www.MyGutFeeling.eu.  We both speak Portuguese (although it’s her native language so she’s a bit more proficient!), we both have sensitive guts and IBS, we both feel better due to the low-FODMAP diet changing our lives and we LOVE to cook good food.  I love the array of recipes and the beautiful photos on her blog and if you have any friends that speak Portuguese she has a section about the low-FODMAP diet written in Portuguese and all her recipes are also translated as well.

A couple times now Joana has invited myself and other talented professionals who create recipes and blog about the low-FODMAP diet to take part in a roundup of low-FODMAP recipes.  The most recent roundup included 30 low-FODMAP breakfast and brunch recipes.  There’s a lot of variety, as well as tasty and delicious-looking recipes.  Check them out and start your day symptom free with one of these delicious ‪#‎lowfodmap‬ Breakfast & Brunch recipes! mygf.eu/lowfodmapbreakfastideas

30-low-fodmap-breakfast-brunch-recipes

You can also pin these awesome recipes for later: mygf.eu/lowfodmapbreakfastideaspin

Here’s a picture below of one of my newest recipes which was included in Joana’s list.  It’s from my new book The Everything® Low-FODMAP Diet Cookbook.  You can purchase it 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.

 

Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.

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 Easter – Cream Filled Carrot Cake Cookies

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

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

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

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

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

 

For the Cream Cheese Filling

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

For the Cookies

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

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

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

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

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

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

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

 

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

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

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

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

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

The Everything Low-FODMAP Diet Cookbook

 

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

My list for the ladies was:

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

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

low fodmap chocolate teff cupcakes

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

Makes 7 cupcakes (double recipe if needed)

Ingredients

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

Frosting Ingredients

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

low fodmap chocolate teff cupcakes2Directions

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

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

Colleen Post 3 (1)

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

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Turkey Vegetable Pasta Recipe

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

 

low fodmap turkey vegetable pasta

Low-FODMAP Turkey and Vegetable Pasta

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

Serves 4

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

Directions

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

 

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

Looking for help on the low-FODMAP diet?  Ask me about my nutritional counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

New Low-FODMAP Updates from Monash University!

When Monash University tests and analyzes new foods, I get a little excited.  OK like really excited.  I nerd out and start to think of all the new dishes or snacks I could create and I think of all the times FODMAP Life fans have asked me “is cider vinegar high in FODMAPs?”  Thankfully now we have a definite answer and you CAN have cider vinegar!  (see serving size listed below for apple cider vinegar with a few other new foods).  This is great because there are some really good recipes for drinks using apple cider vinegar that I find can help with IBS.

If you have not seen the updates yet on your app, you will soon.  In case you are new to my blog and new to the low-FODMAP diet, Monash University research on FODMAPs is your go-to when it comes to which foods are low or high in FODMAPs.  It’s the only source I use.  Why?  Because they actually test and analyze the foods.  When you purchase their app, you help to fund the research that allows all of us to enjoy a longer list of low-FODMAP foods!  Here’s a link to the app: http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html
monash university updatesHere’s a message from Monash on the new update:

“With our app’s new feature allowing your device to update automatically when we release new foods, it can be hard to keep up with what’s new when you’re not being alerted. So here are a few foods you’ll see pop up on your app in the next few days (if they haven’t already!). Keep an eye out for more fresh foods, certified food products, and country-specific foods in the next few weeks!”

Here are some updates I have seen on my phone so far (anything missing I will fill in as I get it):

Low-FODMAP:

  • Apple cider vinegar – 2 tablespoons
  • Cumquats – up to 4 peeled or unpeeled
  • Guava – (ripe) 1 medium
  • Kaffir lime leaves – 3 leaves
  • Popcorn – (plain) up to 7 cups (1 packet)

Sage – I am still waiting for information

Shiitake mushrooms – I am still waiting for information

High-FODMAP

  • Agave syrup -we have always known it’s high-FODMAP but the update lets you know that both dark and light are high in FODMAPs
  • Guava – (unripe) 1 medium

That’s it for now!

Get 300 low-FODMAP and gluten-free recipes by pre-ordering my new book The Everything® Low-FODMAP Diet Cookbook!  Available with these booksellers:

Amazon: http://goo.gl/wDxqnO
Barnes & Noble: goo.gl/Z8W2e5
Indiebound: goo.gl/VtWxW9

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

Looking for help on the low-FODMAP diet?  Ask me about my nutritional counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Bolognese Sauce for Your Sweetie!

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

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

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

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

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

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

Bolognese Sauce

Serves 8Bolognese Sauce

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

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

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

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

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

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

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

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

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