Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

This pasta dish is one of my favorites. I easily make it twice a month. It's definitely a “Go-To Meal” for me, but I haven't stopped and written up the recipe until now.

If you need a simple, seriously healthy meal to break up your holiday feasting, this is it! Sardines are considered a superfood, but I (and probably you, too) wouldn't be eating them if they weren't so tasty.

Sardines are little umami powerhouses—they have that addictive savory-salty-funky flavor that's considered the “fifth taste.”

 Sometimes eating clean or dealing with dietary restrictions means losing out on those special flavor boosters that take a recipe from “really good” to “crazy delicious.” Not the case here!

 If you need more convincing, the sardines make this meal ridiculously healthy. Just the highlights:

• Bone-building vitamin D, which is hard to come by if you don't eat a lot of dairy or get a lot of sun

• More iron than the same amount of steak so your immune system stays strong, and you don't get sick so often

• Omega-3 fatty acids, which sharpen your memory (yup, this recipe will make you smarter)

Lastly, I'm dedicating this recipe to one of my favorite people on the internet as a little holiday gift. She's helped me make this website and all the content that goes with it something I'm truly proud of. I know she appreciates the magical deliciousness of sardines, so this is for you, Regina!

So, have I talked you into whipping up some sardine spaghetti, or are you already a fan of these tasty little fish? If you have a great recipe with sardines, please share in the comments!

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Dairy Free, Low-FODMAP)

If gluten-free pasta hasn't won your heart (my favorite brands are Jovial and Trader Joe's), this dish is just as good with quinoa. The sauce (you can always double the recipe to have leftovers) is also great over roasted fish, with eggs and toasted bread for breakfast, or added to a rice bowl. I use Ian's panko-style GF breadcrumbs because they stay crispier than the traditional kind. My favorite brand for sardines is Crown Prince (I like the water-packed variety), which I buy at Whole Foods, because the bones and tails are already removed. You can also substitute tuna (the Italian-style packed in olive oil works especially well). If you're low-FODMAP, stick to 1/8 of an avocado per serving.

Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 5 mins        Cook time:  30 mins        Total time: 35 mins
Makes 3 low-FODMAP servings or 2 larger servings (can be doubled)

INGREDIENTS

2 tbsp extra-virgin olive oil or garlic-infused oil, divided
3 tbsp gluten free breadcrumbs
Salt and freshly ground black pepper
3 oz (about 3 big handfuls) spinach leaves
2 to 3 scallions, sliced (green parts only for low-FODMAP)
¼ tsp red chile flakes (or to taste)
1 (14.5 oz) can petite diced tomatoes (regular diced is good too)
1 tbsp drained capers, roughly chopped
6 oz gluten-free spaghetti
2 (4.37 oz) cans sardines, drained and de-boned if necessary
¼ to ½ avocado, chopped
Lemon wedges for serving

INSTRUCTIONS

1. Heat 2 tsp of the oil in a large skillet on medium. Add breadcrumbs and stir to coat with oil. Cook, stirring occasionally until lightly toasted, about 3 minutes. Season with salt and pepper to taste. Transfer to a small bowl and set aside.

2. In the same skillet, heat 1 tsp of the oil on medium heat. Add spinach and season with black pepper to taste. Cook, stirring frequently until wilted, about 2 minutes. Transfer to another bowl and set aside.

3. Add remaining 1 tbsp oil to the same skillet and heat on medium. Add scallions and chile flakes and cook until scallion is tender, about 1 minute. Add tomatoes with their juice. Raise heat to medium high and bring to a simmer. Cook, stirring occasionally, until sauce thickens slightly, 8 to 10 minutes. Stir in capers and remove from heat.

4. Meanwhile, bring a large pot of water to a boil on high heat. Season with salt and add spaghetti. Cook until al dente according to package directions and drain. Return pasta to the pot you just cooked it in. Add sardines, spinach and tomato sauce (for low-FODMAP, reserve about ¼ cup of the sauce for another use). Place pot over low heat and stir gently to combine. Cook just until heated through, 1 to 2 minutes. Top each serving with breadcrumbs and avocado and serve with lemon wedges.

Nutrition Information
Serving size: 1/3 of recipe  Calories:545  Fat:24 g Saturated fat:4 g Carbohydrates:63 g Sugar:4  g Sodium:457 mg Fiber:6 g Protein:21 g

Vegan Nut & Veggie Tart with Green Herb Sauce (Low-FODMAP, Gluten Free, Dairy Free)

Vegan Nut & Veggie Tart with Green Herb Sauce (Low-FODMAP, Gluten Free, Dairy Free)

Ah, holiday cooking. So many dietary needs to take care of. Enter the vegan tart. This recipe is for you if…

• You're a vegan or vegetarian.

• You're cooking for vegans or vegetarians sometime soon.

• You want a crazy-nutritious meatless main dish for the holidays.

But let me backtrack for a second. This recipe came about through an informal collaboration with Alana, the very talented writer behind the blog, A Little Bit Yummy.

She had a lot of readers asking for a vegan nut loaf recipe to make for the holidays. However, being allergic to nuts, she asked if I'd be interested in developing the recipe.

My answer: Heck, yes!

Through the past 9 years of doing freelance recipe development, some of my favorite jobs have been the ones that are different from my personal eating style. Stretching that creative muscle is always a good idea: It's both fun and mentally engaging!

Let's get into the details...

Here's what the ingredients look like before stirring in the nuts and right before going in the oven. Everything stays super-moist, without any crumbling.

Here's why I think this is the vegan recipe you need to try this season:

It won't weigh you down. Some vegan nut loaves have the heft of a hockey puck and come in at 1,000 calories per serving (it happens!). Not this tart. Instead of mostly nuts, this recipe consists of brown rice, lentils and a bunch of winter veggies. It will make your kitchen smell like Thanksgiving.

The sauce. The sauce alone is a gem. With the creaminess of avocado and a tangy hit of lemon, you'll want to eat it straight. Double the recipe if you want; whip it up anytime you've got extra herbs on hand; put it on everything!

It's not a loaf, it's a tart! If you've never found the look of traditional vegan nut loaves all that enticing, this pretty tart is the answer.

No advanced cooking skills. There are quite a few steps to get all the components together, but they're easy-peasy. Plus, you can do some or all of it ahead if you want.

Freedom of choice. If you really want to make a loaf, this recipe should fit in 2 standard loaf pans. But there are other fun possibilities: Use a muffin tin to make individual servings for a potluck or buffet. Use mini muffin tins to make appetizers (cute!)--just be sure to decrease the baking time. I love baking in my cast iron skillet because it looks great at the table, but a pie plate or similar-sized baking dish will work too.

So are you convinced? I'd love to know how many of you follow a vegan or vegetarian diet. Do want to see more recipes like this? Will you give this one a try? Let me know below in the comments!

Vegan Nut and Veggie Tart with Green Herb Sauce (Low-FODMAP, Gluten Free, Dairy Free)

A cast iron skillet is great for baking this rustic tart, but any oven-safe 9-inch pan will work, as well as any similar-size baking dish, such as a pie plate. If you use a baking dish, I recommend greasing it with butter or ghee as noted in the recipe. The easiest way to shred the carrot and parsnip is with a food processor with a shredding disk. If you don't have this attachment, you can grate them on a box grater or cut into very thin strips (julienne) with a knife.

Author: Julie-Calm Belly Kitchen             Recipe type: Entrée
Prep time: 50 mins        Cook time: 25 mins        Total time: 1 hour, 15 mins
Makes 8 servings

INGREDIENTS

For Tart:
2 tbsp olive oil, divided
3/4 cup (84g) walnuts
3/4 cup (84g) pecans
1 medium carrot, peeled and shredded (about 1 cup/85 g shredded; see note above) 
1 medium parsnip, peeled and shredded (about 1 cup/85 g shredded; see note above) 
½ tsp dried rosemary
½ tsp dried thyme
Salt and freshly ground black pepper to taste
1 medium leek, green part only, chopped (about 1 cup)
1 rib celery, diced (about 2/3 cup)
¾ cup (105 g) cooked brown rice
2/3 cup (92g) rinsed and drained canned lentils
3 small slices (75g) low-FODMAP, gluten-free bread
1 cup unsweetened almond milk
1 tbsp chia seeds
Nonstick cooking spray, butter or ghee for greasing your pan (see note above)

For sauce:
1 cup (packed) mixed parsley and cilantro (leaves and thin stems)
¼ avocado, chopped
2 tbsp lemon juice (from 1 lemon)
1 tsp Dijon mustard
1 tsp hot sauce (optional)
3 tbsp extra virgin olive oil
¼ to ½ cup water
Salt and freshly ground black pepper to taste

INSTRUCTIONS

1. Preheat oven to 350F. Spread walnuts and pecans on a large, rimmed baking sheet and bake until fragrant and light golden brown, 7 to 8 minutes, stirring them around about halfway through. Transfer to a plate and set aside until completely cool (I like to do this a day or two ahead of time). When cool (otherwise they can turn into a paste), finely chop in a food processor fitted with the metal blade.

2. If the shredded carrots or parsnips are very long, roughly chop so pieces are no longer than 1 inch. Heat 1 tbsp of the oil in a large skillet (if you'll be baking the tart in a 9-inch oven-safe skillet, you can use that) on medium. Add the carrot, parsnip, rosemary, thyme, and salt and black pepper to taste. Cook, stirring frequently, until tender and lightly browned, 5 to 7 minutes. Transfer to a large bowl.

3. Add remaining 1 tbsp of the oil to the same skillet and heat on medium. Add leek, celery and salt and pepper to taste. Cook, stirring frequently, until tender and light golden brown, 6 to 8 minutes. Add to bowl with carrot mixture. Add the rice, lentils and chopped nuts and stir until combined.

4. Place the bread in a shallow bowl or small baking dish in a single layer. Add the almond milk and allow the bread to soak until very soft but not dissolving, about 5 minutes, turning once. Tear into small ½-inch pieces and add to bowl with veggie mixture (discard remaining almond milk). Stir until combined.

5. In a small bowl, stir together the chia seeds and 3 tbsp warm water. Set aside until mixture thickens to a gel-like consistency, about 5 minutes. Add to bowl with veggie mixture and stir until combined. Taste for seasoning and add extra salt, pepper or herbs (or other spices) as desired. Coat a 9-inch oven-safe skillet (such as cast iron or stainless steel) with nonstick cooking spray; or coat a 9-inch pie plate or similar-size baking dish with butter or ghee. Add veggie mixture and pat into an even layer. Bake at 350F until slightly puffed in the center and lightly browned at the edges, 25 to 30 minutes. 

6. Make the sauce: In a food processor fitted with the metal blade, combine herbs, avocado, lemon juice, mustard and hot sauce if using. Pulse until herbs are chopped, scraping down the bowl as needed. With processor running, slowly pour the olive oil in through the feed tube, followed by ¼ cup of the water. Scrape down the sides of the bowl. Add more water as needed until the sauce is thick but pourable (you should be able to drizzle it off a spoon). Season to taste with salt and pepper.

7. When tart is done baking, cool for 10 to 15 minutes. Cut into slices and drizzle with the sauce to serve. Tart may be made up to 2 days ahead. Cover and refrigerate. To reheat, cover with foil and bake at 275F until heated through, about 20 minutes; or transfer to a microwave-safe plate and microwave on medium power for about 2 minutes or until center is hot. For the most vibrant color, it's best to make the sauce just before serving.

Nutrition Information
Serving size: 1/8 of recipe (including sauce)  Calories: 360  Fat: 26 g Saturated fat: 3 g Carbohydrates: 29 g Sugar: 3  g Sodium: 108 mg Fiber: 6 g Protein: 8 g

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Does the word "casserole" make you think of 1950s housewives or high-fat fare made with tubs of sour cream? If so, it's time to meet the modern casserole!

This rice bake with Greek flair is an excellent example. It's healthy and light, but there's a ton of flavor thanks to kalamata olives and feta.

It's a low-FODMAP meal that comes together fast enough for weeknights. I also think it makes great leftovers, so don't hesitate to pack it up for lunch. 

I know I said this casserole is healthy (it's true!), but it also has a creamy sauce that pulls all the flavors together. 

This is actually pretty cool: It turns out you can make a very respectable bechamel sauce (the classic French white sauce) with a gluten-free blend and lactose-free milk. Very good news if you love creamy baked pastas and casserole like I do.

 And if you've never made bechamel sauce before, you're about to have some fun. It's easy. You'll be slightly anxious the first time, but after you've done it twice, you'll feel like a rockstar in the kitchen. I used butter in the sauce which is traditional, but I'm 99% sure olive oil or ghee would work too.

What do you think...Is this casserole your cup of tea? If you have a favorite casserole-type recipe, tell me about it in the comments!

Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)

Feel free to substitute ground lamb or beef instead of the turkey. I recommend lactose free milk, which isn’t as watery as plant-based products, such as almond milk. I used basmati rice here because I like the delicate texture, but any kind of rice will work, cooked as directed.

Author: Julie-Calm Belly Kitchen             Recipe type: Entree
Prep time: 30 to 35 mins        Cook time: 20 mins        Total time: 50 to 55 mins plus resting
Serves 6 

INGREDIENTS

For rice: 
1 3/4 cup water
1 cup basmati rice
1/2 tsp salt

For casserole:
1 tbsp garlic-infused oil or olive oil
1 lb ground turkey
1 tsp dried oregano, divided
3/4 tsp allspice, divided
1/2 tsp salt, divided
1/4 tsp red chile flakes (optional)
Black pepper to taste
2 tbsp unsalted butter
2 tbsp plus 2 tsp gluten-free flour blend
2 cups lactose-free milk (see note above)
5 oz baby spinach leaves, roughly chopped
14.5 oz can diced tomatoes, drained
1/2 cup pitted kalamata olives, chopped
Zest of 1 lemon
4 oz feta cheese, chopped
Chopped Italian parsley for garnish
Optional for serving: lemon wedges and low-FODMAP hot sauce

INSTRUCTIONS

1. Preheat oven to 375F. Bring the water to a boil in a medium saucepan. Stir in the rice and 1/2 tsp of the salt. When water returns to a boil, reduce heat to lowest setting, cover and simmer for 15 minutes or until just tender (if not using basmati rice, cook according to package directions). Remove from heat, keep covered and rest for 10 minutes.

2. Heat a large skillet on medium to medium-high heat. Add garlic oil and heat just until oil is shimmering (don't let it smoke). Add turkey and cook, crumbling with a spatula, until no longer pink, 6 to 7 minutes. During the last minute or two, stir in 1/2 tsp of the oregano, 1/4 tsp of the allspice, 1/4 tsp of the salt, red chile flakes if using, and black pepper to taste. Set aside.

3. In a large saucepan, melt the butter on medium heat. Add the flour and stir until fully moistened, about 1 minute. Slowly add about 1/2 cup of the milk as you stir. When it starts to simmer, add another 1/2 cup while stirring and scraping any bits of flour from the edges of the pan. Switch to a whisk and slowly add the rest of the milk in 2 additions as you whisk, letting it come to a simmer each time. Continue to whisk and simmer until mixture is slightly thickened, 2 to 3 minutes. Use the whisk to break up as many clumps of flour as you can, but some small clumps will remain, and that's okay. 

4. Reduce heat to lowest setting. Add the spinach leaves, remaining 1/2 tsp oregano, 1/2 tsp allspice, 1/4 tsp salt and black pepper to taste. Stir until spinach is just wilted, about 2 minutes. Add tomatoes, olives, lemon zest and ground turkey and stir until just heated through, 1 to 2 minutes. Stir in the rice.

5. Transfer to an approximately 2 1/2-quart baking dish (11 x 7" or large round dish will work). Sprinkle feta on top. Bake in the center of the oven at 375F until liquid is bubbling around the edges and cheese is starting to turn golden brown, 20 to 24 minutes. Rest 10 minutes, sprinkle with parsley and serve with lemon wedges and/or hot sauce if using.

Nutrition Information
Serving size: 1/6 of recipe  Calories: 445 Fat:19 g Saturated fat: 8g Carbohydrates: 37g Sugar: 7g Sodium: 975mg Fiber: 2g Protein: 31g

Brown Rice Noodle and Veggie Stir Fry with Shrimp (Low-FODMAP, gluten free)

Brown Rice Noodle and Veggie Stir Fry with Shrimp (Low-FODMAP, gluten free, dairy free)

Save it on Pinterest!

If giving up traditional wheat pasta still bums you out, this recipe will having you loving life again.

Plus, it's fast, addictive and makes for a great leftover lunch.

This is all because of the star ingredient, Asian rice noodles. They're gluten-free of course, they cook in 3 minutes, and they don't take on a weird, gummy texture the next day-- which means you can easily reheat or eat 'em cold straight from the fridge.

Asian rice noodles are versatile (just try them with extra-virgin olive oil, parmesan and lemon zest), but I absolutely love them in this simple stir fry.

How to make this easy rice noodle stir fry!

Here's how it works: You make a quick, tasty sauce and sauté (or steam, or microwave) some veggies. Meanwhile you boil a big pot of water and cook the noodles.

Then you get your protein ready. In this case, I made sautéed shrimp, but you could use baked salmon or chicken, smoked fish, stir fried pork or tempeh, ground turkey or chicken--pretty much anything.

Finally you add it all back to the pot you cooked the noodles in and toss it up. Done. 

All about Asian rice noodles

For this recipe, I used brown rice vermicelli from Annie Chun. You can use any brand. If you have access to an Asian market, you can get them fairly cheaply, but they might only have the white rice variety, not brown.

I like using brown rice noodles because they have 4 grams of fiber per serving (read more about how I like to build my meals around fiber-rich foods). But go with what works for you! I find the Annie Chun brand at large supermarkets, Whole Foods and Vitacost.com.

Asian rice noodles can't flat-out replace Italian pasta (my favorite gluten-free brand of Italian pasta is Jovial, by the way), but they definitely make some tasty meals. I love making pad thai with the thicker type of rice noodles. Have you ever had a low-FODMAP version? Let me know if you'd like a pad thai recipe, and I can make that happen!

If you liked this post, enter your info below to get a free 1-week menu of Low-FODMAP, gluten-free suppers delivered straight to your inbox!

Brown Rice Noodle & Veggie Stir Fry with Shrimp (Low-FODMAP, gluten free, dairy free)

You can use any veggies you want (or any protein--precooked chicken, pork or tempeh makes the cooking even faster). Some good options are zucchini, tomatoes, kale, broccoli, water chestnuts, bokchoy and eggplant. I also like sprinkling sesame seeds on as a garnish, but I forgot to do it for the photo shoot! A little hot sauce is nice too, if you like some heat.

Author: Julie-Calm Belly Kitchen             Recipe type: Entree
Prep time: 5 mins        Cook time: 30 mins        Total time: 35 mins
Serves 4 (makes great leftovers!)

INGREDIENTS

5 tbsp reduced sodium soy sauce (gluten free if needed)
3 tbsp light brown sugar or maple syrup
3 tbsp fresh lime juice (1 to 2 limes)
2 tbsp rice vinegar
2 tsp sesame oil
1 tbsp vegetable oil
1 large red bell pepper, sliced into thin 3-inch strips
2 cups matchstick carrots
1 tbsp chopped fresh ginger (1-inch piece)
Cooking spray (or additional vegetable oil)
5 oz spinach leaves
1 1/4 lb medium shrimp, peeled and deveined (frozen, defrosted work well)
1/4 tsp salt, plus additional to taste
Black pepper to taste
8 oz brown rice vermicelli
6 scallions, green parts only, sliced

INSTRUCTIONS

1. In a medium bowl, whisk together the soy sauce, brown sugar or maple syrup, lime juice, rice vinegar and sesame oil. Set aside. Heat the vegetable oil in a large skillet on medium-high heat. Add bell peppers and cook, stirring frequently for about 4 minutes. Add carrots and continue cooking until vegetables are crisp-tender, about 4 minutes more (add a few tablespoons of water to the skillet if vegetables start to stick). Add ginger and about three-quarters of the scallions and cook for 1 minute, stirring frequently. Transfer to a medium bowl.

2. Return skillet to the stove top, mist with cooking spray (or add more vegetable oil) and heat on medium. Add spinach and cook, stirring frequntly, until wilted, 2 to 3 minutes. Add to bowl with carrot mixture.

3. Return the skillet to the stove top one more time and mist with cooking spray (or add more vegetable oil). Heat on medium-high. Add shrimp, 1/4 tsp salt and black pepper to taste. Cook, turning occasionally, until shrimp are firm to the touch and opaque in the thickest part, 4 to 6 minutes.

4. Meanwhile, bring a large pot of water to a boil. Add rice noodles and cook, stirring frequently, until al dente, about 3 minutes. Drain in a fine mesh strainer and rinse with cold water. Return noodles to the pot you cooked them in. Give the soy sauce mixture a quick whisk and add to the noodles. Heat on medium high and bring to a simmer. Reduce heat to medium and add the vegetable mixture. Gently toss until combined and heated through. Stir in the shrimp. Taste and season with additional salt and pepper if needed. Serve right away and garnish with the remaining scallions.

Nutrition Information
Serving size: 1/4 of recipe Calories: 492 Fat: 9g Saturated fat: 2g Carbohydrates: 68g Sugar:  14g Sodium: 1302mg Fiber: 9g Protein: 38g

Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free)

Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free)

This recipe is for you if you want to make awesome gluten-free scones, but do it in the easiest way possible. And of course, they're also low-FODMAP.

I'm so proud of this recipe because the texture is pretty much identical to scones made with wheat flour. In other words, nobody is gonna know they're gluten free.

They're satisfying and hearty because of the oats, and you can customize 'em any way you like. Interested? Let's do this!

How To Make Easy Gluten Free Scones

What makes these oat-y, chocolatey scones so easy? It's the store-bought GF flour, my friends.

So, a few years ago I got hardcore into gluten-free baking. But I was convinced I had to buy as many individual GF flours and starches as possible and use them to create my own flour blend.

Since store-bought blends often consist of just rice flour and starch, I thought using one would always give me an inferior scone. So what did I do? I blended my little heart out with the 8 different flours I had in my pantry. Which is a lot of work. 

Eventually I came around to trying King Arthur's Multi Purpose Gluten Free Flour. And, what do you know, it made really excellent scones (By the way, this is not sponsored by King Arthur. I just like their flour!). 

To be honest, not everything I've made with it has been a raging success. I recently made a batch of muffins that came out tough and chewy. But I've always loved it for scones. It works so well that I haven't bothered trying any other GF flours. 

If you have a favorite gluten-free flour, please share! Tell me in the comments, and I'll try it next time.

 Use Chocolate or Choose Your Mix-In

For this batch of scones, I used Enjoy Life Semi-Sweet Chocolate Mini Chips. They're great because they're dairy, gluten, wheat, and soy free (and vegan!). Feel free to use any dark chocolate, whether it's chips or your favorite bar chopped up!

Now, if chocolate in the morning doesn't float your boat, these scones would be awesome with walnuts, pecans, citrus zest, dried cranberries or raisins. I've never tried them with fresh fruit, but give it a go if that's what you like to bake with (and let me know how it turns out!). 

Confession: Sometimes I put icing on my scones. You can definitely do that here, and it gives you even more opportunity to get creative with the flavor. Replace the chocolate with orange zest and make an orange glaze--that would be amazing!

 If you've checked out my recipe for Oatmeal-Raisin Scones with Cinnamon Glaze, you might notice that this one is very similar. All I did was sub the King Arthur blend for my mix of GF flours. I love the cinnamon glaze in that recipe, but these scones are amazing with no topping whatsoever.

Easy Gluten Free Chocolate Chip-Oat Scones (Low-FODMAP, Elimination Phase)

I've only made this recipe using King Arthur's gluten-free flour, but you can use any brand of GF flour. If your flour contains xanthan gum, omit the 1/4 tsp in the recipe. I like using the absolute minimum amount of xanthan gum, so I can't guarantee you'll have the same results if it's included in your flour. 

I use Enjoy Life Semi Sweet Mini Chips, but use any chocolate you like (try chopping up your favorite bar). Keep in mind that small bits mean plenty of chocolate in each bite. These scones would be great with just about any mix-in you can think of: nuts, dried fruit, citrus zest. Take a look at the notes at the end of the recipe for more baking tips.

Author: Julie-Calm Belly Kitchen             Recipe type: Breakfast
Prep time: 25 mins        Cook time: 15 mins        Total time: 40 mins
Serves 6 (can easily be doubled; see notes below)

INGREDIENTS

60 g rolled (“Old Fashioned") oats (1/2 cup plus 2 tbsp)
100 g King Arthur multi-purpose gluten-free flour blend (1/2 cup plus 2 tbsp), plus additional for rolling dough
2 1/2 tbsp granulated sugar
1 1/4 tsp baking powder
1/4 tsp xanthan gum
1/4 tsp salt
1 large or extra large egg (works with whatever size you keep on hand)
2 tbsp lactose-free milk or lactose-free yogurt
2 tsp vanilla extract
57 g cold unsalted butter, cut into small cubes (4 tbsp)
65 g mini dark chocolate chips (see note above) (1/4 cup)

INSTRUCTIONS

1. Preheat oven to 350F. Spread oats on a large rimmed baking sheet (I use a light-colored baking sheet. If you have a dark baking sheet, consider reducing oven temp to 375F or checking a couple minutes early to avoid over-browning the bottoms of the scones) and bake until lightly toasted, stirring once with a spatula, 5 to 6 minutes. Raise oven temp to 400F and measure out a piece of parchment paper that you'll use to line the same baking sheet for the scones. 

2. In a large bowl, whisk together the flour, sugar, baking powder, xanthan gum and salt. In a medium bowl, whisk together the egg, milk or yogurt and vanilla; set aside. 

3. Add the cold butter to the flour mixture. Using a pastry blender (or a fork, or your fingertips), work the butter into the flour until you have a coarse, sandy mixture with chunks the size of small peas. Stir in the oats. Add the egg mixture and raisins and stir just until dry ingredients are moistened.

4. Sprinkle a cutting board or work surface generously with flour and scoop the dough onto the flour. With floured hands, knead dough into a ball. If a good amount of dry crumbs of dough still remain, drizzle with a few drops of additional milk or yogurt to help incorporate them (be super-conservative, as it is very easy to over-hydrate gluten-free dough).

5. Press the dough into a thick disk and use a rolling pin to roll into a circle, about 3/4-inch thick. Dust the dough and rolling pin with flour to prevent sticking. Cut dough into 6 wedges. Line the baking sheet with the parchment paper and transfer the wedges to the baking sheet, leaving a few inches of space between them.

6. Bake in the center of the oven until edges are light golden brown and a toothpick comes out clean, 12 to 14 minutes (rotate the baking sheet after about 8 minutes for even baking). Rest on baking sheet 3 to 5 minutes, then transfer to a wire rack. These are great warm or at room temp and they freeze VERY well. Defrost at room temp for 30 minutes to an hour, and they taste perfect and fresh. 

Notes:

• You may absolutely double this recipe! Divide the dough into 2 equal pieces, roll into 2 circles and cut each one into 6 wedges. I frequently do a big batch, but sometimes the 6-scone version is all I need. You may want to use 2 baking sheets, rotating them once during baking, if you double the recipe.

• Rolled oats are sometimes called "Old-Fashioned." Don't use quick, instant or steel cut oats.

• I use white granulated sugar, but you may sub any type of sugar as long as it is a 1-to-1 substitute.

• I prefer Lactaid for baking over any other type of lactose-free milk. It works exactly like milk, which is what we want. It is also perfectly fine to use regular milk in this recipe if it doesn't bother your belly, especially since this recipe contains a very small amount.

• Baking times are for a light-colored metal baking sheet. If you're using a dark-colored one, check the scones a couple minutes earlier, as dark-colored metal promotes quicker browning.

Nutrition Information
Serving size: 1 scone Calories: 257 Fat: 12g Saturated fat: 7g Carbohydrates: 34g Sugar: 11g Sodium: 167mg Fiber: 2g Protein: 4g

Shrimp and Grits Recipe (Low-FODMAP, gluten free, dairy free)

Low-FODMAP Shrimp and Grits Recipe

This little recipe kicked off my fascination with southern cooking.

I've been making versions of it for years. It is so simple, I never followed any one specific recipe. I probably saw it for the first time in a food magazine. Having never eaten grits once in my life, I was so ready to jump on that train!

What are grits, anyway?

Grits are corn that has been dried and ground. So, cornmeal essentially! If you think this sounds a lot like polenta, you're right.

Italian polenta and southern grits are made from different types of corn, and the texture of the grind often varies too. Polenta is almost always made from yellow corn and grits are traditionally made from white.

But at the end of the day, they're very similar, and you can switch them up anytime. 

Why use millet?

I've always made shrimp and grits with ground cornmeal or polenta. Then one day, I was shopping online for gluten-free baking supplies and I came across these millet grits from Bob's Red Mill. They're made by grinding the hulled, whole grain millet so they have a more porridge-like texture and are faster to cook (This post is in no way sponsored by Bob, I just like his products!).

I'm always excited to find a "new food," and I know millet is great low-FODMAP grain option. It took about two seconds for me to click "Add to cart!"

You can use any kind of polenta, cornmeal or grits you want, but I definitely recommend the millet grits. Here's why:

• It's quick! The millet required about 10 minutes of cooking, while stone ground cornmeal takes at least 20.

• No lumps. I had a MUCH easier time getting lump-free grits than when I use cornmeal or polenta. Tip: Sprinkle in about 1 tbsp at a time and whisk into the simmering liquid before adding more.

• It's belly friendly. I don't have digestive trouble with cornmeal products but I know many of you do. Millet could be a great alternative!

 If you want to try your hand at southern cooking, this recipe is a great start. It comes together so quickly and easily. When I give the total cooking time, that includes any chopping that needs to happen beforehand, by the way.

Even better, this is a healthy dish that's low in calories (not usually associated with southern food, I know). It's one of my weeknight stand-bys when I want something a little different and special.

Do you make shrimp and grits? Or are you a die-hard polenta fan looking to try something new? Share in the comments!

Shrimp and Millet Grits (Low-FODMAP, gluten free, dairy free)

You can substitute regular corn grits or polenta for the millet grits. Cook them according to the instructions on the package. I used heirloom cherry tomatoes in this recipe, but you can use any tomato (It also works with canned tomatoes. Just simmer to reduce the liquid a bit.). Halve them if you're using cherry tomatoes and chop if you're using large ones. If you're sensitive to tomatoes, try using a larger variety since the small ones are sweeter and are likely to contain more sugar. Do what works for your body!
Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 8 mins        Cook time: 30 mins        Total time: 38 mins
Serves 4 (can easily be halved)

INGREDIENTS

3 1/2 cups water
1 cup millet grits (see note above)
Salt and black pepper to taste
1 tbsp garlic infused oil
1 lb tomatoes, chopped (see note above)
5 scallions (green parts only), sliced
1 1/4 lb medium shrimp, peeled and deveined
1 tsp ancho chile powder

INSTRUCTIONS

1. Bring the water to a boil in a medium saucepan. Slowly add the millet (about 1 tbsp at a time), whisking as you go. Reduce heat to medium and simmer, whisking occasionally until millet thickens. Reduce heat to low, maintaining a slow simmer, and partially cover the pan with it's lid. Grits have a tendency to pop up and splatter, so be careful! Continue cooking until millet is tender, 10 to 15 minutes. If you want a thinner consistency, add more water. Season with salt and pepper to taste. Remove from heat, cover and set aside.

2. Meanwhile, heat the oil in a large skillet on medium heat. Add tomatoes and cook, stirring occasionally, until the skin slackens and they release their juices, 4 to 6 minutes. Add about 3/4 of the scallions and cook until tender, 1 to 2 minutes. Season to taste with salt and pepper. Transfer to a bowl and set aside. Wipe out the skillet with paper towel (carefully!).

3. Mist the skillet with cooking spray (or use more garlic oil) and heat on medium high. Season the shrimp with ancho chile powder, salt and pepper. Cook, stirring occasionally, until shrimp feel firm to the touch and are opaque in the thickest part, 4 to 6 minutes. 

4. Add tomatoes back to the skillet with the shrimp and reduce heat to medium low. Stir to combine and cook just until heated through. Serve shrimp mixture over the grits and garnish with remaining scallions.

Nutrition Information
Serving size: 1/4 of recipe  Calories: 352  Fat: 7g  Saturated fat: 1g  Carbohydrates: 40g  Sugar: 3g Sodium: 344mg  Fiber: 5g  Protein: 36g

Low-FODMAP Refried Beans and Huevos Rancheros Recipe

Low-FODMAP Refried Beans and Huevos Rancheros Recipe

The glass-half-full people out there might call this blog post a bit "scattered." I'm calling it chock full 'o goodness.

So, I have two totally different but equally great things to share with you. First up is my recipe for Huevos Rancheros. Translation: I just wanted to eat Mexican food for breakfast. 

This recipe was inspired by my Low-FODMAP Salsa (and yes, you need to make the salsa too) , but it almost never came together. See, I think huevos rancheros absolutely require refried beans.

Since I know beans can leave me bloated for days, I rarely eat them, BUT I have had great luck with canned lentils. 

The Monash University Low-FODMAP app shows that a smallish serving of rinsed canned lentils (46 grams) is low in FODMAPs.

In a nice little lightbulb moment, I thought, Why not use them to make refried beans? If pinto beans and black beans taste good mashed up, why not lentils? The texture is a little different, but spread 'em on a tortilla, and you won't care. Keep scrolling for the recipe.

End of Summer Cookout Tips!

Buckle up because we're about to switch gears. Does that metaphor actually work? We're switching to a higher gear, obviously. :-)

The end of summer always sneaks up on me. I'm usually busy enjoying the great weather in Chicago, and I don't want to remember that it's about to end. And since I was blissfully ignorant that Labor Day weekend was right around the corner, I didn't come up with a good cookout/grilling/potluck sort of recipe.

Instead, I made a video with my three best tips for a great end-of-summer cookout and a calm, happy belly. 

All the links and things I mention in the video are below. Watch it, and you'll get to see me being super-humble (by which I mean not at all humble) at the 0:28 mark.

Lemon Bars with Almond Shortbread Crust (GF, Low-FODMAP, dairy free)

Beer Can Chicken (Food Network)

Butterflied Chicken on the Grill (Serious Eats)

As promised in the video, here's a shot of our first time doing beer can chicken. My hubby smoked it a little too, and the flavor was amazing. It's a lot easier to fit the chicken under the lid if you have an egg-shaped smoker or larger grill. Ours was slightly janky, but it worked!

Have a fun, healthy end-of-summer weekend!

Low-FODMAP Refried Beans

Makes 4 1/2 servings
1 serving = 1/4 cup (46 g)

INGREDIENTS

1/2 tbsp (7 g) butter
1 (15 oz) can brown lentils, rinsed and drained
Salt and black pepper to taste
2 to 3 tbsp low-FODMAP salsa plus some of the juice

INSTRUCTIONS

Melt butter in a small saucepan on medium heat. Add lentils and season to taste with salt and pepper. Stir it up, then mash with a potato masher or fork until you have a chunky-mash texture. Reduce heat to low and stir in salsa to thin the texture slightly, adding as much of the salsa juice as needed to reach a consistency you like. Remove from heat. Keeps in the refrigerator for 3 to 5 days.

Want to make it super easy and buy your salsa instead? Fody sells low-FODMAP certified salsa in medium and mild!

Huevos Rancheros (for each serving)

INGREDIENTS

2 small corn tortillas
1/4 cup (46 g) low-FODMAP refried beans
1/4 cup low-FODMAP salsa
1 egg
1/4 cup (1 oz) cheese (feta, cotija or cheddar)

INSTRUCTIONS

1. Heat a large skillet on medium and mist with cooking spray. Heat the tortillas until lightly browned, about 2 minutes per side. Transfer to a plate. 

2. Meanwhile, cook the egg to your liking (over easy is my favorite). Top tortillas with beans, salsa, egg and cheese. Serve immediately.

Classic Vinaigrette & Strawberry-Spinach-Feta Salad (low-FODMAP recipes)

Classic Vinaigrette & Strawberry-Spinach-Feta Salad (low-FODMAP recipes)

I'm a big fan of "go-to" recipes. If you've been part of the email crew for a while, you might remember me talking about this in a past newsletter.

To sum it up, you've got to have easy, no-brainer recipes you can make even if you're totally exhausted and didn't do any planning beforehand.

For a lot of women I talk to, starting the low-FODMAP diet (or ANY specialized healthy eating plan) means you're suddenly cooking every bite of food that goes in your mouth.

So not only do you have the challenge of a restrictive diet, but you have to learn a whole new skill set to go along with it. And watching a few episodes of Giada (or Guy Fieri, if that's your jam), isn't going to cut it.

Here's my advice: Don't start bookmarking complicated recipes online and trying to make a new and exciting dish every night of the week. Instead, start with the basics. 

ENTER, CLASSIC VINAIGRETTE...

Everyone needs a simple salad dressing they can make in 2 seconds (fine, it really takes 2 minutes). Because, and here's where the magic happens, it's not just for salad. Here's what you can do with my classic vinaigrette recipe:

• Use as a marinade for chicken, beef or pork.

• Use as a sauce for any kind of seafood (shrimp, salmon, scallops, white fish).

• Toss with cold leftover quinoa, sorghum or gluten free pasta.

• Drizzle over grilled, steamed or roasted vegetables (eggplant, potatoes, zucchini, bell peppers, green beans, broccoli).

• Use it on a salad, but get creative with your greens. Try arugula, butter lettuce, baby kale, radicchio, endive or frisée.

To make a really tasty (and super versatile!) dressing you only need 4 ingredients. Plus salt. But here's the real kicker: The measurements don't need to be exact. Once you do this a few times, you don't need to bother with measuring spoons unless you want to.

The measurements I'm giving you are great place to start.

Can you make substitutions (lemon juice instead of vinegar, for example)? Can you add stuff (herbs, spices)? Yes and yes. You cannot mess this up. If you don't think your creation tastes quite right, tweak away until it does. I personally like a higher proportion of acidic ingredients than most traditional vinaigrettes contain, so that's how I make it!

Classic Vinaigrette with Strawberry, Spinach & Feta Salad

This recipe makes 2 good-sized entrée salads. You can make half the recipe for a single meal, but why not make the whole thing and save half for lunch the following day? Put a serving of vinaigrette in a little jar so you can take it with you on the go and dress your salad when you're ready to eat--no soggy greens! I like adding chicken to this salad (I broil a big batch of chicken breasts every few days and use them for everything), but any protein works here. A great meatless option would be quinoa or sorghum. Note that the vinaigrette recipe makes enough for 4 servings. It keeps in the refrigerator for several days.
 

Author: Julie~Calm Belly Kitchen             Recipe type: Entrée
Prep time:  15 mins        Cook time:  0 mins        Total time:  15 mins
Serves 2

INGREDIENTS

For Classic Vinaigrette:
6 tbsp extra virgin olive oil
4 tbsp red wine vinegar
2 tsp Dijon mustard
1 tsp sugar or maple syrup
Pinch sea salt

For Salad:
5 oz spinach leaves (about 5 packed cups)
12 medium strawberries
12 to 16 kalamata olives, pitted and chopped
4 tsp sunflower seeds
Freshly ground black pepper to taste
1/2 recipe (approximately) Classic Vinaigrette
6 to 8 oz broiled, roasted or grilled chicken breasts, sliced
2 oz feta, crumbled (about 1/2 packed cup)

INSTRUCTIONS

1. Add all the vinaigrette ingredients to a jar with a tight-fitting lid. Shake it up until combined (or emulsified if we're fancy). Taste and adjust as you like.

2. Add spinach, strawberries, olives, sunflower seeds and black pepper to a large bowl. Add 4 to 5 tbsp of the vinaigrette (a little less than half of the recipe). Toss well and add more vinaigrette if needed. Remaining vinaigrette will keep in the refrigerator for several days.

3. Divide salad between two bowls and top with sliced chicken. Sprinkle with feta and enjoy.

Nutrition Information (with 12 olives and 6 oz chicken)
Serving size: 1/2 of recipe  Calories: 484 Fat: 35g Saturated fat: 8g Carbohydrates: 13g Sugar: 6g Sodium: 848mg Fiber: 4g Protein: 35g

NOTES

-I use Dijon mustard in my vinaigrette not just for flavor, but because it's an emulsifier. Which means, it keeps the oil and vinegar from separating for longer, even after you've put it your salad. (Here's more info for the food science nerds. Of which I am one.)

-I also use a little somethin' sweet in my vinaigrette. Sugar (I usually just use the plain old white stuff) creates a more complex, balanced flavor. You can use any type of sweet stuff you like. Maple syrup is great, and it's an emulsifier too!