I snuck a parsnip yesterday. And by that I mean I bought a single parsnip. It felt fantastic buying it (and a little naughty;)). You see, it’s not a vegetable I eat often, given that my husband is not a fan of the parsnip. (My husband is also not a fan of squash. You should have seen me at a potluck we attended last week–there was spaghetti squash and my heart lept! I proceeded to enjoy my portion – and my husband’s portion – of the same. Plain spaghetti squash…so good). But I digress. Back to my parsnip. I paired it with carrots and roasted in the oven. Roasting parsnip elevates this humble vegetable into a kind of caramelized sweetness. I realize this is more of a fall dish, but with the rainy, stormy weather we’ve been having lately in Southern Alberta, it has felt more like fall than summer.
2 carrots, and 1 glorious parsnip, peeled and cut into chunks
1 T. oil
salt, pepper, spice mix
Place in a pan and toss together. Roast at 400 F for about 20 minutes. Serves one.
Combine all ingredients except Parmesan cheese in a large pot. Heat and stir over medium-low heat until heated through and spinach is wilted. To make this #glutenfree and/or #lowfodmap, ensure ham and pasta are gluten free. Makes about 3 cups. Sprinkle individual servings with Parmesan cheese.
“Hekka” is a Japanese style dish. Adapted (to make it Low Fodmap) and streamlined from a recipe in Company’s Coming Casseroles.
1.5 lbs. lean/extra lean ground beef
1 pepper, chopped
4 c. coleslaw mix
2 c. celery, chopped
1/2 c. gluten free soy sauce
1/2 c. water
Brown ground beef and pepper in a frying pan on medium heat. Combine in a large bowl the beef/pepper mixture with coleslaw mix, celery, soy sauce and water. Spoon into a 1.5 quart casserole. Bake, covered, at 350 F for 45 minutes. Serve with rice. Serves 6.
1 lb. ground beef
1 large egg
1/2 small carrot, peeled and grated
1/2 small zucchini, grated
1/2 tsp. salt
1 tsp. pepper
1 – 2 teaspoons Mrs. Dash salt-free seasoning (I used Table Blend)
1 T. dried parsley
1/2 tsp. celery salt
1/3 – 1/2 c. tomato or pasta sauce
Preheat oven to 375. Spray the muffin cups of a muffin pan with non-stick spray. Combine beef through celery salt in a bowl. Using an ice cream scoop, fill muffin cups. Bake at 375 for 20 minutes. Half-way through the cooking time, remove pan from oven and brush each mini meat loaf with the tomato sauce, then return pan to oven to continue cooking. Makes 8 mini meat loaves.
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.
Shell 1/3 – 1/2 c. pistachios, and coarsely chop. I used my mini-chopper to chop the pistachios:
Brush two salmon filets with 1 T. oil. Sprinkle the filets with salt and pepper. Dump the pistachios onto a plate. Take each filet and turn upside down onto the pistachios to coat the top of the filet with pistachios. Press some pistachios onto the side of the salmon. The filets will look something like this:
I cooked the filets “low and slow” in the oven – 325F for 20 minutes. The low cooking temperature, oil and pistachio crust all kept the salmon moist.
While the salmon was cooking, I made the sauce:
Maple Mustard Cream Sauce
1/4 c. 10% cream
1 T. soy sauce
1 T. mustard
2 T. maple syrup
1 tsp dried dillweed
salt and pepper
Combine above in a small pot. Cook and stir over medium heat until heated through and the mixture starts to bubble a little. Remove from heat. Combine a teaspoon of cornstarch with a little cream in a small container and add to sauce to thicken. Makes 3/4 c. Serve over salmon.
I served it with rice (which I started making in the rice cooker before I started the salmon) and pre-packaged coleslaw to which I added a pepper and an apple. The salad dressing I used on the coleslaw was a combination of bottled Poppyseed Dressing and–shhh don’t tell anyone–Miracle Whip.
The main dish is gluten free and, if one substitutes almonds for the pistachios,low fodmap. Substitute or leave the apple out of the coleslaw and use a different salad dressing to make the coleslaw low fodmap (the poppyseed dressing contains onions) and/or gluten free.
4 c. rotini (for low fodmap/gluten free, use rice or other gluten free pasta)
3 Italian pork sausages (gluten free)
1 T. oil
2 – 3 handfuls of fresh spinach
1 large 28 ounce can diced tomatoes
1 T. oregano
Cook pasta in water in a large pot according to package directions. Drain. Return pasta to pot. Add the oil to a frying pan. Squeeze the sausage out of their casings into the frying pan and cook until brown. Add to pasta. Puree the tomatoes with the oregano, and add to pasta. Return pot to the stove and heat on medium for a few minutes until the pasta is re-heated and the sauce is hot. Add the spinach and mix until the spinach wilts a little bit. Serve with Parmesan cheese. Serves 4- 6. Note: the Italian sausage, while gluten free, likely has garlic and onion added in so may not be suitable during the initial phase of a low fodmap diet.
1 tsp. each oregano, cilantro, paprika, salt and pepper
1/2 tsp. sugar
Preheat oven to 400 F. Combine thighs, potatoes and pepper in a casserole dish. Mix together the oil, spices, sugar and salt and pepper in a small jar; shake to combine. Pour over thighs, potatoes and pepper. Stir to combine. Bake at 400 F for 35-40 minutes until potatoes are tender. Serves 2, but is easily doubled or tripled.