Thought a low FODMAP Buddha Bowl was impossible? Not so! This IBS-friendly recipe is hearty, colorful, and packed with nutrients...and you'll love the sticky sesame sauce. Time to hop on the trend with this sesame chicken Buddha Bowl!
Low-FODMAP Pad Thai and Cantaloupe-Shrimp Salad
Pad thai is not only easy to make low-FODMAP, but it's easier to make at home than you might think.
Once you get the hang of it, you'll prefer your homemade version over takeout - no more greasy noodles mixed with a few skimpy shrimp. My recipe has plenty of healthy protein and the sauce adds tons of sweet-tart flavor.
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Pad Thai noodles are a classic, but the cantaloupe salad is my own invention. It's cool, refreshing, and a nice change from lettuce.
You can serve both dishes together as a full menu, but sometimes I just make the Pad Thai. The recipe has a lot of components (sauce, noodles, protein, eggs, garnishes...whew!), but once you start cooking it comes together FAST. Have all those ingredients ready to go!
Have you ever made Pad Thai? What other Thai dishes would you like to make low-FODMAP? Leave a comment and let me know!
You might also like The Ultimate FODMAP Guide to Flavor without Onion and Garlic
If you like these recipes, check out the Calm Belly Kitchen Cookbook
Low-FODMAP Pad Thai
I use a very large (13-inch) straight-sided saute pan for this dish (this one specifically). If you don't have a saute pan or wok large enough to fit all the ingredients, add the chicken and shrimp mixture to the large pot you cooked the noodles in and proceed with the recipe from there. There are substitutions for tamarind concentrate, but none of them will give you the uniquely tart, fruity flavor. You can buy it in ethnic food stores or online here and here.
Makes 4 large low-FODMAP servings (about 2 cups each), or 6 smaller servings (recipe may be halved)
2 ½ tsp tamarind concentrate/paste
3 tbsp hot water
3 tbsp fish sauce
2 tbsp lime juice (1 to 2 limes)
2 tbsp white or light brown sugar
3 extra large eggs
Salt and freshly ground black pepper to taste
8 oz pad thai noodles
Neutral oil or cooking spray
12 oz boneless skinless chicken breast, sliced thin
4 oz small cooked shrimp, defrosted if necessary and patted dry
2 cups bean sprouts, divided
1/3 cup peanuts, chopped
6 scallion tops, sliced, divided
½ cup (packed) cilantro, chopped, divided
Lime wedges for serving
1. In a small bowl or glass liquid measuring cup, whisk together the tamarind concentrate and hot water. Add the fish sauce, lime juice and sugar. Whisk until combined and set aside. In a medium bowl, beat the eggs and season lightly with salt and pepper (fish sauce is high in salt, so season conservatively); set aside.
2. Meanwhile, bring a large pot of water to a boil. Add the noodles and cook until al dente, 3 to 4 minutes (or according to package directions). Drain in a colander and rinse thoroughly with cold water.
3. In a large sauté pan (see recipe head note), heat a thin layer of oil (or use cooking spray) on medium high heat. Add the chicken, season lightly with salt and pepper and cook, stirring frequently until cooked through, 4 to 5 minutes. Add the shrimp and stir until just heated through, about 1 minute.
4. Reduce heat to medium and push the chicken and shrimp to the edges of the pan. Add about 2 tsp of oil or mist the center of the pan with cooking spray. Add the eggs. Cook until just beginning to set (reduce heat if eggs are cooking very quickly). Start breaking the eggs up with your spatula; you should still have some runny/liquid bits at this point. Add the noodles, 1 cup of the bean sprouts, half the peanuts, half the scallions, and half of the cilantro. Gently fold all the ingredients together until eggs are set.
5. Give the tamarind mixture another quick whisk and add to the pan. Stir until combined and most of the sauce is absorbed (sauce will continue to absorb as pad thai cools). Serve immediately and garnish with remaining bean sprouts, peanuts, scallions, cilantro and lime wedges.
Thai Cantaloupe & Cucumber Salad with Shrimp
I bought a Thai basil plant this year and that's what I used, but regular basil or mint (or a combo) would be just as tasty.
Serves 5 (1 serving = about 1 cup)
1 ½ c chopped English cucumber (192 grams)
1 ½ c matchstick-cut or grated carrots (168 grams)
1 ½ c chopped cantaloupe (250 grams)
1 cup bean sprouts (82 grams)
10 small cooked shrimp, defrosted if necessary and patted dry
3 tbsp lime juice (from 2 limes)
1 tbsp reduced sodium soy sauce
1 tbsp fish sauce
3 tbsp brown sugar
¼ cup (packed) fresh Thai basil, basil, or mint leaves, chopped
1. In a large bowl, combine cucumber, carrots, cantaloupe, bean sprouts and shrimp. In a small bowl, whisk together lime juice, soy sauce, fish sauce and brown sugar.
2. Add sauce and chopped herbs to salad mixture and stir gently to combine. Best served right away; may be covered and refrigerated up to 1 day.
Brown Rice Noodle and Veggie Stir Fry with Shrimp (Low-FODMAP, gluten free, dairy free)
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!
Have you cooked with Asian rice noodles before? What do you like to make? Share in the comments or stop by my Facebook page and post your recipes!
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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!)
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
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.
Serving size: 1/4 of recipe Calories: 492 Fat: 9g Saturated fat: 2g Carbohydrates: 68g Sugar: 14g Sodium: 1302mg Fiber: 9g Protein: 38g