Eating low fodmap for IBS is not easy. I slip on and off the low fodmap wagon frequently. After a particularly bad tummy day I made this pasta salad.
1 package Catelli Gluten Free fusilli style pasta. cooked according to package directions
1/4 zucchini, chopped
2 carrots, diced
2/3 c. frozen green peas
1/2 yellow bell pepper, chopped
3 green onions, green part only, chopped
1/2 small cucumber, chopped
Dash of rice vinegar
Various dried salad herbs, about 1 T. each (thyme, oregano, dillweed, tarragon, cilantro)
1 T. celery salt
1 T. chili powder
1 T. pepper
1 tsp. salt or to taste
3/4 c. mayonnaise
a bit of olive oil (1 – 2 T. )
Combine in a large bowl and chill before serving. About 8 servings. If you can handle dairy you could add some cubed cheese. Cooked chicken or hard boiled eggs would work also for protein to make this a complete meal. *Catelli Gluten Free Pasta has corn, white and brown rice and quinoa grains.
With my doctors blessing, I’m trialing a new diet for irritable bowel syndrome (IBS) [which I’ve had for many, many years] called low fodmaps http://www.health.arizona.edu/health_topics/nutrition/handouts/FODMAPs%20diet.pdf which basically limits certain types of sugars found in foods, such as lactose, fructose, as well as sugars found in legumes, some vegetables such as broccoli, onions and garlic (that’s a tough one, onions and garlic are ubiquitous) and the sugar found in wheat, rye and barley. I’m in week two of this diet. It’s quite challenging.
Here is a low fodmap recipe I developed for supper yesterday.
3 chicken breasts
1 c. water (broth could also be used – but for low fodmap, needs to be wheat, onion and garlic free)
2 T. cornstarch
¼ c. peanut butter
1 T. coconut oil
2 T. wheat free soy sauce
2 T. hoisin sauce
3 Chives (green part of green onions), chopped
1 pepper, sliced
I package rice pasta, cooked according to package directions
For spices, I used about 1 T. of a curry type spice blend called Kitchen King from MDH. This spice blend is low in garlic and onion powders, and thus I believe it is low fodmap. For spices, if following a low fodmap diet, read labels – ingredients are listed in descending order). In Canada , Kitchen King is available at Superstore.
Cook chicken breasts in oven in casserole dish – 400 for 30 minutes. Slice into small pieces. Brown pepper and chives in a small sauté pan with a little oil. Whisk together water, cornstarch, peanut butter, coconut oil, soy sauce and hoisin sauce and spices in a large pot and heat until thickened. (If sauce is too thick, add about ¼ c. water). Add chicken, pepper and chives to the peanut sauce. Serve over rice pasta (or other gluten or wheat free pasta). Serves 4.