Sides

Cranberry Sauce with Clementines and Ginger (Low-FODMAP recipe)

Cranberry Sauce with Clementines and Ginger (Low-FODMAP recipe)

 Fresh cranberries are low fodmap, and here they're combined with pumpkin pie spice, clementines, and ginger to make a delicious side dish for your Thanksgiving meal! #fodmap #IBS

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When it comes to Thanksgiving (or any holiday really), we all have our “must-have” dishes. The two or three foods that, if they aren’t on the table come turkey day, we feel let down.

For me one of those must-have dishes is cranberry sauce. I LOVED the canned stuff when I was a kid. You know, the one that came out like a jelly log? I was probably in my 20s the first time I had it made from fresh cranberries.

But once I did taste the real thing, there was no going back! I've made creative versions of it with pears and cardamom or jalapenos and curry powder in years past. Nothing wrong with plain, but I love to jazz it up.

I’m thrilled that cranberries are low-FODMAP (They haven’t been officially tested, but Monash University has stated that 4.6 oz of fresh cranberries is low FODMAP.). That meant I could create yet another version this year. I kept it simple this time around - just cranberries, sectioned clementines, ginger and pumpkin spice.

The traditional Thanksgiving meal is a pretty great one for FODMAPers. You’ve got your cranberry sauce, turkey, mashed potatoes, stuffing (you will NOT feel let down by the cornbread stuffing recipe I shared last week!)...and probably a few others I'm forgetting.

I’d love to hear your Thanksgiving must-haves! Leave a comment and let me know.

Need a hand with FODMAP? Click to get your free FODMAP Diet Shopping List!

Cranberry Sauce with Clementines and Ginger (Low-FODMAP recipe)

I use a little less sugar in my cranberry sauce than most recipes. Feel free to increase it by 1/4 to ⅓ cup if you like yours on the sweeter side. You can also adjust the spice level up or down to suit your tastes. If you don’t have fresh ginger, substitute ½ tsp of ground ginger. 

Makes 8 to 10 low-FODMAP servings

INGREDIENTS

12 oz cranberries
2 clementines, sections separated and halved crosswise
2/3 cup granulated sugar
⅓ cup water
1 tbsp chopped fresh ginger
½ tsp pumpkin pie spice
¼ tsp salt

INSTRUCTIONS

Combine all ingredients in a large saucepan and bring to a simmer on medium-high heat, stirring often. Reduce heat to medium and simmer until cranberries burst and liquid thickens, 15 to 18 minutes, stirring often to prevent sticking. Cool and refrigerate in an airtight container. May be made up to 3 days ahead.Serve chilled or at room temp.

Cornbread Stuffing (Low-FODMAP, gluten free)

Cornbread Stuffing (Low-FODMAP recipe)

 This low FODMAP cornbread stuffing is going to be the hit of your Thanksgiving dinner. You do NOT need to sacrifice this holiday if you're following the low fodmap diet. With an easy gluten free cornbread you can make ahead of time, this stuffing can baked in your turkey or separately. #fodmap #IBS

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I feel bad. Want to know why…

Apparently I’ve kept this cornbread stuffing recipe to myself for the past two years. I know, it’s really not very charitable. But now it’s finally time to get this recipe to you and you’re going to love it.

This stuffing is packed with those Thanksgiving flavors you’re craving (It’ll make your house smell great.). It’s amazing as a turkey stuffing, but it’s also delicious baked on it’s own - I provided instructions for both.

And yes, it’s totally low-FODMAP & gluten free, but make the whole batch because EVERYONE will love this.

My excuse for not sharing sooner is that I’ve been tweaking the cornbread recipe. It’s a super-simple, southern-style cornbread (in other words, not packed with sugar or other embellishments).

Since it’s made with only cornmeal and technically gluten-free, it’s a tiny bit crumbly. But that is perfect for stuffing.

I’ve tested out many many gluten-free cornbread recipes - from gummy and unpleasant to totally edible - before landing on this version. It turned out the simplest ingredients produced the best result.                   

There are extensive notes for this recipe because it really is flexible! But it’s also simple and straightforward, especially if you bake the cornbread a day or two ahead. 

Once you try this, you won’t want to save it just for Thanksgiving...I definitely don’t.

Need a hand with FODMAP? Click to get your free FODMAP Diet Shopping List!

Cornbread Stuffing (Low-FODMAP recipe)

Makes 8 servings

NOTES

  • This stuffing is flexible: Swap the pork for smoked oysters (trust me!), roasted chestnuts, or any kind of sausage you tolerate. 
  • Giving the ground pork plenty of seasoning makes it taste like sausage. You can swap in any low-FODMAP spices you like - If you're not a fan of smoked paprika, try regular sweet paprika. 
  • If celery (the amount per serving is well under the low-FODMAP limit) doesn’t work for you, go with or parsnips or zucchini, or extra carrots. 
  • The green part of a leek is low-FODMAP; remove the coarse outer layers. I typically use some of the light green part, but do whatever you're comfortable with. If your leeks are cut off at the top, or smaller in size, use two. You want about 1 cup of chopped leek.
  • For chicken broth: In the US, Progresso Regular Chicken Broth and the Progresso Regular Chicken Broth Reduced Sodium do not contain onion or garlic; if Progresso is unavailable search “low fodmap chicken broth” on amazon to find a variety of products. Internationally, Massel’s makes garlic/onion-free bouillion. Or DIY a simple chicken (or turkey) broth
  • This is absolutely fantastic baked in your Thanksgiving turkey (and if you do this, you’ll have about ½ the stuffing to bake and serve on the side), but there are instructions for baking the whole batch separately. 
  • The cornbread may be prepared up to 2 days ahead, and the stuffing may be assembled up to 1 day ahead and kept covered in the refrigerator.

FOR CORNBREAD:

1 1/4 cups lactose-free milk (regular lactose-free milk is best for baking, but almond milk works too)
1 tbsp white vinegar
2 cups (270 grams) stone ground yellow cornmeal
1 tbsp sugar
3/4 tsp baking soda
3/4 tsp salt
1 large or extra large egg
2 tbsp unsalted butter

1. Preheat oven to 400F and heat a 9-inch cast iron skillet in the oven for 10 minutes (If you don’t have a skillet, use a 9-inch cake pan; wait to place it in the oven until Step 3). In a small bowl, stir together the milk and vinegar; set aside for 5 minutes.

2. In a large bowl, whisk together the cornmeal, sugar, baking soda and salt. In a separate bowl whisk the egg. Add the milk mixture to the egg and whisk until combined. Add the wet ingredients to the dry ingredients and stir until moistened.

3. Take the hot skillet out of the oven (careful, handle is HOT) and add the butter. Return to the oven until butter melts, 1 to 2 minutes at most. Remove the skillet from the oven, swirl the skillet to coat the sides with butter, and pour the excess butter into the batter and whisk until combined (batter will be liquidy).

4. Pour the batter into the hot skillet and return to the oven. Bake 18 to 20 minutes, or until the top is golden brown and a toothpick comes out clean or with a few crumbs. Cool in skillet for 10 minutes, then invert onto a plate and invert again onto a wire rack. Cool completely. May be made up to 2 days ahead. Refrigerate in an airtight container.

FOR STUFFING:

Cooking spray
8 oz. ground pork
1 tsp ancho chile powder
½ tsp smoked paprika
Salt and freshly ground black pepper to taste
1 tbsp oil
1 ¼ cup diced carrots
3/4 cup chopped celery
1 large leek, green part only, chopped
½ tsp dried thyme
½ tsp dried tarragon
1 large or extra large egg
1 ½ to 2 ½ cups chicken broth, divided
1 tbsp butter, melted


INSTRUCTIONS

1. Preheat oven to 350F. Cut cornbread into ¾-inch cubes and spread on a large rimmed baking sheet (bread will be a little crumbly, but that's great for stuffing). Bake until lightly toasted, tossing the bread around once or twice, about 20 minutes. Cool on baking sheet. May be done several hours ahead. Store at room temp in an airtight container.

2. Mist a large skillet with cooking spray and heat to medium high. Add pork, chile powder, and paprika; season with salt and pepper. Cook until meat is no longer pink, crumbling with your spoon, about 5 minutes. Transfer to a small bowl, leaving any pork fat remaining in the skillet.

3. Heat oil in the same skillet, with heat still at medium high. Add carrot, celery, leek, thyme, and tarragon; season with salt and pepper. Cook, stirring frequently, until tender and lightly browned, 7 to 9 minutes.

4. Add toasted cornbread to a large bowl. Add veggie mixture and pork; stir gently to combine. In a small bowl, whisk the egg; add 1 ½ cups of broth and whisk to combine. Add egg mixture to cornbread mixture and stir gently. For stuffing baked in a turkey, you want it to be on the dry side, but add a bit more broth if needed.

5. Add 1/3 to 1/2 of the stuffing to the turkey cavity (don't over stuff; it will expand). Roast the turkey, making sure the stuffing reaches 165F. (If you're not stuffing a turkey, add 1 cup broth to the stuffing mixture bake in a 2-quart baking dish, following the directions in step 4.)

6. Add ½ to 1 cup of the remaining broth to the remaining stuffing so mixture is moist but not soggy. Mist a 1-quart (8x8-inch) baking dish with cooking spray and add stuffing. Drizzle melted butter over the top. Bake until lightly browned and heated through, 20-30 minutes at 350F (If you're baking something at the same time – like turkey – that requires a specific temp, you can bake the stuffing anywhere from 325F to 375F, adding or subtracting a couple minutes of baking time). Cool 5 minutes and serve.

Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP recipe)

Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP recipe)

 Sweet, smoky ancho chile powder and orange zest give this chicken a pop of flavor. It's low FODMAP and perfect with roasted spaghetti squash topped with goat cheese. The perfect spiced-up twist on your classic roast chicken! #fodmap #IBS

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Ancho chile powder is easily the most-used spice in my kitchen, so of course I had to include it in the Low-FODMAP Spices Series.

First let’s clear something up real quick: Ancho chile powder is made from dried and ground ancho chiles, nothing else. The same goes for chipotle chile powder or ground cayenne. 

On the other hand, when you see a spice labelled “chili powder” or chili seasoning, it’s usually a blend of many ingredients like cayenne, paprika, pepper, salt, AND ground onion and garlic powders. Since you’re aiming to avoid onion and garlic in the FODMAP elimination phase, chili powders like this are a no-go.

Instead, look for those pure ground chile powders like ancho. The big spice brands like McCormick sell it, so it’s easy to find in large supermarkets these days. If you want to buy it online (along with just about any spice), check out The Spice House.

Catch up on other recipes in the Low-FODMAP Spices Series:

Grilled Chicken with Curry-Lime Marinade

Maple-Soy Chicken Drumsticks with 5 Spice

Easy Coconut-Shrimp Curry with Chickpeas

What does ancho chile powder taste like and how do you use it?

Ancho chile powder is mild, so if you don’t like a lot of heat in your food this is the one for you. The flavor is slightly sweet and smoky. When you open a jar of fresh ancho chile powder, you’ll notice the scent of dried fruit.

You can use ancho chile powder in Mexican dishes - It’s great paired with cumin, paprika, or coriander. It’s also great as an all-purpose flavor booster for just about any protein.

But I especially like using it in unexpected ways, like in an Italian meat sauce. It won’t make your bolognese taste like Mexican; instead it adds an extra dimension of flavor with its sweet smokiness.

More Ways To Use Ancho Chile Powder:

  • Use it alone to season pork, chicken, salmon or shrimp
  • Make it the main ingredient in a rub for roasted or smoked pork (I like to include cumin, thyme, coriander, coffee, and brown sugar) 
  • Pair it with cumin to season ground meat for tacos or any Latin dish
  • Use it to add flavor and depth to Italian meat sauces, meatballs, or any tomato-based sauce
  • Use it to season roasted winter acorn squash - the sweetness of the squash is a great match for ancho chile
  • Sprinkle it on potatoes when you make baked french fries to add flavor and color
  • Pair it with paprika to season grilled chicken

Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP)

While the chicken rests, you can use those pan juices! Transfer them to a fat separator or a bowl and remove as much fat as possible - you now have homemade broth. Use the juices as a sauce for the roast chicken or later in another dish. If you have time, allow the chicken to come to room temperature for 30 to 45 minutes before cooking - this reduces the roasting time. 

Serves 4 (spaghetti squash yields 38-42 oz. cooked)

INGREDIENTS

1 tbsp ancho chile powder
1 tsp dried thyme
1 navel orange, zested
5 to 6 lb chicken
Cooking spray or oil
Salt and freshly ground black pepper
2 ¼ to 2 ½ lb spaghetti squash
1 tbsp extra virgin olive oil
2 oz goat cheese, crumbled
Lime wedges for serving
Chopped fresh cilantro for garnish

INSTRUCTIONS

1. Preheat oven to 425F and arrange oven racks in upper and lower thirds of the oven. In a small bowl, combine ancho chile powder, thyme and the orange zest. Rinse chicken and remove giblets and any excess fat; pat dry with paper towel. Place chicken on a rack inside a large roasting pan. Coat with cooking spray or oil and season generously with salt and pepper, inside and out. 

2. Gently lift the skin covering the breasts near the cavity end of the chicken and push a generous amount of the ancho mixture under the skin, seasoning the breast meat. Rub remaining ancho mixture all over the top and sides of the chicken. Place half the orange inside the cavity, and tuck the wing tips under the body of the chicken. Add a thin layer of water (about ¼-inch) to the roasting pan and place on the lower rack of the oven. 

3. Roast for 1 hour 30 minutes to 2 hours (see note). After about 1 hour, cover the top of the chicken loosely with large piece of foil to prevent over browning. Chicken is done when internal temp reaches 165F on an instant read thermometer, testing chicken in the center of the breast and thickest part of the thigh, not touching the bone. Rest 10 minutes.

4. As soon as you get the chicken in the oven, prep the spaghetti squash: Trim the stem end, then cut in half lengthwise. Line a large rimmed baking sheet with foil (optional, but minimizes cleanup) and mist with cooking spray or oil and place squash on baking sheet cut-side-down. Roast in upper third of the oven until flesh is very tender when pierced with a fork, 40 to 45 minutes. 

5. Transfer squash to a cutting board, cut-side-up to cool. When cool enough to handle, scoop out the layer of seeds and slimy bits of squash. Then with a fork, lightly scrape the squash out of the skin in spaghetti-like strands and transfer to a medium bowl. Add extra virgin olive oil, season with salt and pepper and stir gently to combine. Transfer to serving platter and sprinkle with goat cheese. Serve with chicken and lime wedges, and garnish the whole thing with fresh cilantro.

Caprese Salad with Grilled Eggplant (low-FODMAP recipe)

Caprese Salad with Grilled Eggplant (low-FODMAP recipe)

 Grilling is the perfect cooking method for low fodmap recipes because it adds a ton of flavor. I took a classic Italian tomato and mozzarella salad and added slices of eggplant with a char straight from the grill. It's simple, fast, and delicious.

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During summer, I want easy recipes using the fresh produce that isn’t around come January in Chicago. I also want to grill as much as possible.

If you agree, you’ll love this recipe! “Easy” is really an understatement. Make this dish once and you’ll have it memorized forever. :-)

It’s a caprese salad, the classic Italian salad with colors meant to resemble the Italian flag, with the tasty addition of grilled eggplant. The eggplant makes this a more substantial side or appetizer, or even a light meatless meal.

When you have IBS, large servings of vegetables can be hard to digest, but caprese gives you that salad experience without a big bowl of lettuce and raw veggies. If you’re sensitive to vegetables, start with a small serving and see how you feel!

Looking for more low-FODMAP grilling recipes? Check out Lemon-Caper Fish and Veggies Grilled in Foil Packets or the Grilled Steak with Chimichurri Sauce!

Caprese Salad with Grilled Eggplant

This salad works best with flavorful tomatoes in season - If you grow them or have access to a farmer’s market, that’s the way to go! I used heirlooms, but common varieties are great too. Pair with sourdough bread or another grain for a light meatless meal. You could also add prosciutto or chicken to the salad for extra protein.

Serves 4

INGREDIENTS

1 medium eggplant, sliced in rounds about ¼-inch thick
Cooking spray or oil
Salt and freshly ground black pepper to taste
6 ounces fresh mozzarella, sliced thin
2 medium (7 to 8 ounces each) tomatoes (see note above), cut into wedges
Sea salt to taste
4 tsp extra virgin olive oil
4 tsp balsamic vinegar
Chopped fresh basil

INSTRUCTIONS

1. Prepare a charcoal or gas grill (medium-high for gas). Coat both sides of eggplant rounds with cooking spray (or brush with oil) and season with salt and pepper. Grill until very tender, 16 to 20 minutes, turning 3 to 4 times during cooking.

2. Arrange 3 eggplant slices (you may have some leftover) on each of four plates. Top evenly with mozzarella and tomatoes. Drizzle each plate with 1 tsp each extra-virgin olive oil and balsamic vinegar. Season tomatoes with sea salt. Garnish with basil and serve.

Tip: Want to make sure your fresh mozzarella is low lactose? Look at the “Sugars” line on the Nutrition Facts label. Lactose shows up as sugar in dairy products, so if it says “0 g” you know it’s low-FODMAP. This works for any cheese, as long as there are no added sugars in the ingredient list (honey, for example), which there shouldn’t be unless it’s a flavored cheese product.

>>> Need to make food shopping on the FODMAP Diet a little easier? I created a free shopping list of everyday food you can find at most supermarkets (plus links to some of my favorite low-FODMAP recipes!). Click to grab it!

Polenta-Cheddar Soufflé (Low-FODMAP, Gluten Free)

Polenta-Cheddar Soufflé (Low-FODMAP, Gluten Free)

 This fast, easy side dish is just as impressive as a classic souffle, but without the hassle. I't's a delicious low-FODMAP and gluten free side dish for Thanksgiving, holidays or anytime. With only 5 ingredients, it's both low-stress and healthier than most holiday sides. Click through to get the recipe!

It's one week till Thanksgiving. Do you know what your side dishes are?

Some years I plan my menu weeks ahead, other times I let the ideas marinate until...well, right about now.

I think I'll make healthy creamed greens (either spinach or Swiss chard, but kale would be equally delish), but I know for sure that this easy low-FODMAP polenta soufflé is getting a spot at the table.

 

If you've never made a soufflé before, here's why you should start with this recipe:

  • It's quick and easy to make.
  • It's baked in a casserole dish so you don't have to stress about it rising to the extreme heights of a soufflé dish.
  • You don't need to go out and buy an actual soufflé dish (see previous point).
  • It's going to sink a bit no matter what (like all soufflés), so you can make it a few hours ahead.

 

Why It's the Perfect Low-FODMAP Side Dish

That last point is what makes this such a nice Thanksgiving side. When a traditional soufflé baked in a tall, round dish sinks, it can look a bit sad. Since this polenta-cheddar soufflé goes in a standard, shallow casserole dish, it doesn't have very far to fall.

If you make it ahead, I'd let it cool, cover it with foil and leave it at room temperature for up to a few hours. You can reheat it in a warm oven or in the microwave. It's meant to be served either hot or at room temp, so it won't suffer as you slowly wrangle everyone to the dinner table.

What do you think? Is this simple low-FODMAP, gluten-free soufflé something you'd like to try? If just the idea of adapting a traditional stuffing recipe to be low-FODMAP exhausts you, this dish would be a great alternative.

 

Now, tell me what low-FODMAP recipes you're planning this year...you've only got a week (no pressure!).

 

 Polenta Cheddar Souffle This fast, easy side dish is just as impressive as a classic souffle, but without the hassle. I't's a delicious low-FODMAP and gluten free side dish for Thanksgiving, holidays or anytime. With only 5 ingredients, it's both low-stress and healthier than most holiday sides. Click through to get the recipe!

Polenta-Cheddar Soufflé (Low-FODMAP, Gluten Free)

Adapted from Food & Wine magazine 
This easy soufflé makes a gorgeously impressive and equally tasty side dish. I haven't tried this, but I think it will work fine if you double the recipe and bake it in a 9 x 13” (3 quart) dish. The baking time will be slightly longer. I recommend a lactose-free milk such as Lactaid rather than almond or other alternative milk. If you can't do dairy at all, I think chicken broth or water could work in place of the milk. Instant polenta is nice here because it has a fine texture, but if you can't find it, use the same amount of regular yellow cornmeal and cook it according to the package directions...again, I haven't tried it myself, but I think it will work. If you're making a lot of changes to the recipe, consider testing it out beforehand!

Author: Julie~Calm Belly Kitchen             Recipe type: Side
Prep time: 30 mins        Cook time: 20 mins        Total time: 50  mins
Serves 6 (may be doubled; see note above)

INGREDIENTS

Butter, ghee or coconut oil for the baking dish
½ cup plus 1 tbsp instant polenta
4 large or extra large eggs
2 cups lactose-free milk (I use Lactaid 2%, see note above)
¾ tsp kosher salt or ½ tsp table salt
Freshly ground black pepper to taste
2 oz grated sharp cheddar cheese
5 scallions, green parts only, chopped

INSTRUCTIONS

1. Preheat oven to 425F. Grease an 8 x 8” (1 ½ quart) baking dish with butter, ghee or coconut oil. Sprinkle 1 tbsp of the polenta in the dish and shake it around so the bottom and sides are evenly coated with polenta. Separate the eggs, adding the yolks to a small bowl and adding the whites to a large mixing bowl.

2. Add the milk to a medium saucepan and bring to a simmer over medium-high heat, whisking frequently to prevent milk from burning or bubbling over. Slowly pour in the polenta as you whisk (the slower you add it, the easier it is to prevent lumps). Reduce heat to medium low and continue whisking until thick, 3 to 4 minutes. Remove from heat. Stir in the salt, black pepper, cheese, egg yolks and scallions until combined.

3. With an electric mixer on high speed, beat the egg whites until stiff (stiff peaks should form when you lift the mixer out of the bowl), 2 to 4 minutes. Add about 1/3 of the polenta mixture to the whites and gently fold them in with a few strokes of a spatula. Add remaining polenta in 2 more additions, gently folding each time. When you're done, the mixture should be evenly combined but it's okay if a few white streaks are visible.

4. Transfer the mixture into the prepared baking dish and bake until puffed up, golden and slightly jiggly in the center, 20 to 22 minutes. A toothpick should come out with moist crumbs, but not wet batter. Serve right away. Soufflé will start to fall in a few minutes, but that just means you did it right!


Nutrition Information
Serving size: 1/6 of recipe  Calories:189  Fat:8 g Saturated fat:4 g Carbohydrates:17 g Sugar:4  g Sodium:443 mg Fiber:2 g Protein:11 g

 

     

 

 

 

Easy One-Pan Ratatouille (low-FODMAP recipe)

Easy One-Pan Ratatouille (low-FODMAP recipe)

 Easy One-Pan Ratatouille Low-FODMAP gluten free

For years I followed the "rules" of healthy eating. For example...

  • Eat whole wheat bread and pasta to get fiber and nutrients
  • Fill half your plate with vegetables
  • Have oatmeal for breakfast to feel fuller longer
  • Have 3 balanced meals and 2 snacks
  • Eat fruit for dessert
  • Get plenty of calcium from dairy products

The list could go on. I was following most of these rules year in and year out wondering why my stomach felt terrible so often.

I was doing everything right, so what the heck was wrong with me?

If you went through the same thing before learning about FODMAPs, you probably see where I'm going with this. The low-FODMAP diet helps people like us manage our digestive symptoms. And it does this by going against conventional healthy eating wisdom more often than not.

Lesson: Sometimes you have to break the rules to get remarkable results.

And that is exactly how I developed this easy, one-pan ratatouille recipe. Traditional ratatouille may be a simple, homey dish (which you know if you've seen the Pixar movie), but here's what that cute little animated rat doesn't tell you: It's actually a time-consuming and "involved" sort of recipe.

 Easy One-Pan Ratatouille Low-FODMAP gluten free

The individual ingredients are usually cooked separately (and slowly), often in multiple pots, and in the oven too. Some recipes tell you to salt the eggplant (totally unnecessary!), peel tomatoes and make a fresh sauce, let the finished ratatouille rest... It's a little out of control.

I wanted super-tender, flavorful veggies and a thick sauce.

So I decided to take the low-FODMAP veggies I love, quickly brown them and simmer them up with canned tomatoes. Guess what? It totally worked. And it turned out even better than I expected. Don't you love it when that happens?

Yes, this recipe is all veggies (obviously), so stick to a moderate portion. Maybe 1/2 cup to start? If you know any of these veggies disagree with you, add something else or use extra zucchini if you don't like eggplant, for example.

Think of this ratatouille as a magic little side dish-slash-topping that can take pretty much any meal from boring to awesome. And it's oh-so-good the next day and the day after that. Use it to create different meals throughout the week.

For instance, you could...

  • Pair it with any protein (I added sliced grilled chicken)
  • Serve it over polenta
  • Serve it over roasted pork tenderloin
  • Turn it into a topping for simple grilled or sautéed fish
  • Use it as a sauce for gluten-free pasta
  • Add it to steamed quinoa, millet, sorghum or rice for a really great side dish
  • Mix it into a green salad instead of raw veggies
  • Add it to a sandwich or wrap
  • Make it an omelet filling

Easy One-Pan Ratatouille (Low-FODMAP, gluten free)

Traditional ratatouille is usually a time-consuming, multi-step process, but this one is done in one pan on the stovetop (no hot oven--yay!) in about an hour. And it makes a nice, BIG batch. Serve it over polenta, pasta or a grain like quinoa. Add a protein if you want. Make a salad with it the next day. Lots of possibilities with this one! 
Author: Julie~Calm Belly Kitchen             Recipe type: Sides
Prep time: 5 mins        Cook time: 1 hour        Total time: 1 hour, 5 mins
Serves 8 (1 serving=1/2 cup)

INGREDIENTS

3 to 4 tbsp olive oil
1 med eggplant (1 lb), chopped
salt and black pepper to taste
2 small zucchini (12 oz), chopped
1 large red bell pepper (8 oz), chopped
6 oz thin green beans (haricots verts)
2 1/2 cups unsalted diced tomatoes (from can, jar, etc)
3/4 tsp dried herbs (any combo of thyme, tarragon, rosemary, etc)
Red chile flakes or minced fresh red chile (optional)
1/3 cup chopped olives, such as kalamata
4 oz feta cheese, crumbled
Chopped fresh basil

INSTRUCTIONS

1. In a large, wide sauté pan, heat about 1 1/2 tbsp of oil on medium high. Add eggplant, season with salt and black pepper, and cook, stirring freqently, until lightly browned (eggplant will not be soft and cooked through at this point), 7 to 10 minutes. Transfer to a large bowl. If a lot of brown bits are sticking to the pan, add about 1/4 cup water (or red wine). When it starts to simmer, scrape the bottom of the pan with a spatula to deglaze.

2. Heat about 1 1/2 tbsp of oil in the pan, still on medium high heat, and add the zucchini and bell pepper. Season with salt and black pepper and cook until lightly browned, 7 to 10 minutes. Add to bowl with eggplant. Deglaze pan again if you like. Add 1 to 2 tsp of oil. Add green beans and cook, stirring frequently, until lightly browned, about 3 minutes.

3. Add tomatoes to pan with green beans and bring to a simmer. Stir in eggplant, zucchini, bell peppers, dried herbs and chile flakes if using. Cover and simmer on medium to medium-low heat until vegetables are very tender and sauce has thickened, 25 to 30 minutes, stirring occasionally. If pan gets too dry before veggies are done add water as needed. Stir in olives. Season to taste with salt and black pepper.

4. Serve ratatouille over polenta, gluten-free pasta or quinoa (or use any of the other ideas in this blog post). Sprinkle with feta and fresh basil. I like to add chicken for protein.

Nutrition Information
Serving size: 1/8 of recipe  Calories: 139 Fat: 9g Saturated fat: 3g Carbohydrates: 12g Sugar:  6g Sodium: 296mg Fiber: 4g Protein: 4g

Guide to Low-FODMAP Summer Vegetables (& how to cook 'em!)

In the last newsletter I sent to my Email Crew, I shared 3 favorite low-FODMAP veggies and fruits that I've been stocking up on at the farmer's market and how I put them to use.

(By the way, have you joined the email crew yet? It's free and you'll get a weekly dose of awesomeness that you won't find on the blog. If that sounds like your cup 'o tea, click here.)

Anyhoo, that got me thinking about ALL the amazing low-FODMAP produce...