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!
Maple-Marinated Salmon with Sesame-Spinach Rice
This recipe comes from The Low-FODMAP Cookbook by Dianne Fastenow Benjamin. It's a healthy and tasty dish that gets a lot of flavor from just a few simple ingredients.
Read on to see what I think of the cookbook and get the recipe!
Easy Weeknight Salmon
I love that this salmon looks beautiful enough to serve to guests, but it's simple enough to make on a weeknight. The key to this magic is minimal ingredients that pack a lot of flavor. Specifically, maple syrup, soy sauce, and garlic-infused oil.
The marinade is so good, my only complaint is that I wanted more of it. I might make extra next time and reserve a bit to drizzle over the finished salmon.
All About the Cookbook
If you've ever searched for "FODMAP" on Pinterest, I'm 99.9% sure you've come across Dianne's recipes. She's been posting low-FODMAP meals on her blog Delicious As It Looks for years. I'm also biased to like whatever Dianne does because she's a pug lover like me!
But back to the cookbook. It's a great collection of approachable and tasty recipes. There aren't any hard-to-find ingredients or advanced techniques so it's great for beginner cooks.
The recipes tend toward American home cooking and comforting flavors, for example:
- Shrimp Pasta with Lemon and Kale
- Grilled Marinated Pork Chops
- Quinoa Pilaf with Carrots and Herbs
- Cranberry-Orange Scones
The recipe sections are: basics, breakfasts, soups, salads and sides, soups, main dishes, and desserts. There's also a useful introductory section on navigating the FODMAP diet.
Some recipes that I bookmarked to try:
- Quinoa Morning Glory Muffins
- Roasted Green Beans with Prosciutto
- German Potato Salad with Goat Cheese and Chives
I love seeing new FODMAP cookbooks on the market, and this is a great one if you love unfussy, American favorites. After spending the first part of 2016 writing The Calm Belly Kitchen Cookbook, I love sitting back and testing other people's recipes for change--and Dianne's look fabulous!
Maple-Marinated Salmon with Sesame-Spinach Rice
Adapted from The Low-FODMAP Cookbook
To make it weeknight-friendly, the recipe calls for instant rice. You could just as easily cook up a pot of rice the traditional way, or make it ahead of time. To garnish, I reserved a few sesame seeds and used fresh pea shoots...totally optional but cute!
1/4 cup garlic-infused oil
1/4 cup pure maple syrup
2 tbsp gluten-free soy sauce or tamari (I used low-sodium)
1/4 tsp freshly ground black pepper
4 (4-oz) salmon fillets, skin removed
1 3/4 cups water
1/2 to 3/4 tsp kosher salt (to your taste)
2 cups instant brown rice
4 cups baby spinach leaves
1 tbsp toasted sesame seeds
1 tbsp dark/toasted sesame oil
4 scallion tops, sliced
1. In a medium bowl, whisk together the garlic oil, maple syrup, soy sauce and black pepper. Place salmon fillets in a large zip top bag and add garlic-maple mixture. Toss to coat and refrigerate for 2 to 4 hours.
2. Preheat oven to 400F. Line a large, rimmed baking sheet with foil and mist with cooking spray. Place salmon on baking sheet and drizzle a bit of the marinade over the top. Bake until salmon is opaque in thickest part and reaches 145F on an instant read thermometer, 12 to 18 minutes, depending on thickness.
3. Meanwhile, bring the water and salt to a boil in a large saucepan. Stir in rice and return to boiling. Reduce heat to low, cover, and simmer for 5 minutes. Remove from heat and rest, covered, 5 minutes more.
4. Mist a large nonstick skillet with cooking spray and heat to medium-high. Add spinach and cook until wilted. Reduce heat to low and add rice, sesame seeds and sesame oil (If your skillet is too small to fit all the rice, add the spinach to the saucepan with the rice instead). Toss gently to coat. Divide rice among 4 plates and top with salmon. Garnish with scallions and serve.
Disclosure: This post includes affiliate links.
One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)
Today's recipe is:
Easy (as in, "after-work easy")
Cheesy (easy and cheesy!)
Low-FODMAP (and gluten free)
Made completely in one pan
This magical unicorn of a recipe is my One-Pan Cheesy Mexican Rice with Ground Beef. Not only is it a tasty, all-in-one, low-FODMAP meal, it's the first recipe I'm sharing from the Calm Belly Kitchen Cookbook.
It's also got a really great backstory.
I've been developing the recipes for this cookbook since January. I planned them out and put them on my calendar. Week after week, I'd churn out a few more: testing them, planning the photo shoots and props, writing the text.
(For the record, it's an ebook, but I couldn't resist that cool mock up!)
Some of my original recipe ideas didn't pan out like I expected, or they just didn't fit into the book as it took shape. Somewhere in March, I figured out that I had about 45 recipes, but I wanted to hit 50.
So I asked you guys! If you've been part of the Email Crew for awhile, you might remember that around the end of March I asked you to nominate recipes you'd like me to create for the book.
The suggestions were priceless because I got tons of insight into what you're really craving. I picked my top 3 and left it up to a vote. One-Pan Cheesy Mexican Rice with Ground Beef was the clear winner.
A few people in the community have already tried it out and posted about it on Facebook:
I'm so glad I decided to ask for input (and help with recipe testing!) from the Calm Belly Community. It's made this book so much better than it could have been if I'd just worked away in secret.
The full recipe for my Cheesy Mexican Rice is below for you to try out...
...Or just snap up your own copy of the Calm Belly Kitchen Cookbook right now!
One-Pan Cheesy Mexican Rice with Ground Beef
It's best to use “instant” or “minute” rice since it takes a bit longer to cook with this method. I like using brown rice, but instant white rice will also work and should cook faster (use 1 ½ cups water for instant white rice). Regular white rice also works, but you'll need more water and the cooking time will be about 40 minutes.
1 ¼ lb ground beef
2 tsp ancho chile powder, divided
2 tsp cumin, divided
Salt and freshly ground black pepper to taste
2 ½ cups instant brown rice (see note above)
15 oz can petite diced tomatoe
15 oz can tomato sauce
2 cups water
8.75 oz can sweet corn, drained
4.5 oz can chopped green chiles
5 scallion tops, sliced
1 packed cup (4 oz) grated colby jack or cheddar cheese
Chopped fresh cilantro for garnish
1. Heat a large saute pan or skillet with a lid on medium-high heat. Coat with cooking spray and add beef, 1 tsp of the chile powder, and 1 tsp of the cumin; season with salt and pepper. Cook, crumbling the meat with your spoon, until no longer pink, 6 to 7 minutes. Transfer to a paper towel-lined plate to drain.
2. Add rice to the skillet and stir well to coat with the juices from the meat. Add tomatoes, tomato sauce and water. Cover and bring to a simmer; reduce heat to medium low. Cook, stirring occasionally, until rice is tender, 20 to 25 minutes (The directions on the rice box don't apply; it takes a bit longer to cook with this method.).
3. Stir in corn, green chiles, scallions, beef, and remaining 1 tsp each of chile powder and cumin. Taste for seasoning and add salt and pepper if needed. Sprinkle cheese all over the top. Cover the pan and reduce heat to low. Cook until cheese is melted, 3 to 5 minutes. Rest 5 minutes, sprinkle with cilantro and serve.
Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)
This slow cooker soup is so rich and creamy that it's more of a chowder than a soup. I've eaten it 3 times this week, and I'm sad to run out! I'm so in love with it that I put together a whole week's worth of low-FODMAP meals around it.
More on that in a second, but if you want to just grab the free 1-week dinner menu right now, click the button!
This soup is packed with moist, shredded chicken, veggies and wild rice. To keep the leeks from getting so soft that they melt away, I saute them in a little garlic oil and add them at the very end so they retain their texture and bright oniony flavor.
But the thing that really sets this recipe apart is a very simple secret ingredien
To get that thick, creamy texture with zero dairy, I stir two egg yolks into the soup. Not only do they thicken, but they add an extra hit of satisfying protein and healthy fat that makes this a meal in a bowl (but don't let that stop you from having a nice green salad on the side!). They don't taste "eggy" either, just rich and delicious.
The soup recipe is below, but I also put it into a 1-week menu of low-FODMAP dinners for you to download!
So often, when websites offer free meal plans and menus, they just give you 7 totally different recipes as if you have an hour or two to spend cooking every night of the week (and unlimited money to spend on ingredients). I know you don't have that kind of time because you've told me.
So this menu features four main dinner recipes with instructions on how to repurpose the leftovers or ideas for different side dishes to jazz them up on day two.
To get the menu delivered straight to your inbox, just click the yellow button and let me know where to send it!
You'll also be added to the Calm Belly Email Crew, which means every Friday you'll get even more tips, inspiration and bonuses that you won't find on the blog.
So what do you think of this recipe? Have you ever used egg yolks as a thickener before? I'm absolutely loving my slow cooker right now, so if you have a favorite recipe to share, leave a link in the comments!
If you liked this post, would you take a second to share it on Pinterest or Facebook? Thank you...I'm giving you a big computer hug right now!
Slow Cooker Chicken and Wild Rice Soup
Low-FODMAP, Gluten Free (if made with low-FODMAP, GF broth)
Although I say adding egg yolks is optional, it's a great technique that makes this soup extra special. Stirring them in at the end creates a rich, creamy texture without tasting “eggy.” Since veggies tend to get a little too soft in the slow cooker, I like adding the sautéed leeks at the very end so they retain their bite and pack more onion-like flavor. However, if you want to add them at the beginning, sautéed or not, the soup will still be fantastic. Herbes de Provence is a blend of dried herbs, usually thyme, rosemary, marjoram and lavender; find it in the spice section. Dried thyme may be substituted.
Author: Julie-Calm Belly Kitchen Recipe type: Main dish
Prep time: 10 mins Cook time: 4 to 8 hours, 30 mins Total time: 4 to 8 hours, 40 mins
Serves 4 to 5
4 carrots, peeled and chopped
1 large zucchini, chopped
1 lb boneless, skinless chicken breasts, cut in half if large
1 tbsp butter
1/2 teaspoon dried herbes de Provence or dried thyme
1 bay leaf
4 cups chicken broth
1 cup water
3/4 cup wild rice-brown rice blend (I use Lundberg)
2 egg yolks (optional)
2 tsp garlic-infused or regular olive oil
1 small leek, green parts only, sliced
3 tbsp lemon juice (from 1 lemon)
Salt and black pepper to taste
Grated parmesan cheese for serving
Chopped fresh Italian parsley for serving
1. Add all ingredients through rice to a large slow cooker and cook until chicken breasts are opaque in the thickest part (165F on an instant-read thermometer) and rice is tender, 4 hours on high, or 8 hours on low. Transfer chicken breasts to a cutting board.
2. In a small bowl, whisk the egg yolks. Slowly pour about ¼ cup of the hot soup into the yolks as you whisk (this heats up the yolks so they don't start to scramble when you add them to the hot soup). With the slow cooker on high, slowly pour the yolk mixture into the soup, stirring as you pour. Cover the slow cooker and cook on high for 10 minutes.
3. Heat the garlic oil in a skillet on medium heat. Add leek, season with salt and pepper, and cook until tender, 6 to 8 minutes. Shred the chicken and add it back to the slow cooker along with the leeks. Cover and cook for a few minutes, just until chicken is heated through. If soup is very thick, add water or broth (I added about ½ cup) to thin as you like. Turn off slow cooker and stir in the lemon juice. Season to taste with salt and black pepper. Ladle into bowls and top with Parmesan and fresh parsley.
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)
This casserole would be great with ground lamb or beef instead of the turkey. For the lactose free milk, I use 2% or full fat Lactaid because I think it works better in recipes like this (the texture isn't as watery as almond milk, for example). I haven't tested it with almond or other non-dariy milk. I think it would work, but I can't guarantee the same result. I am fairly sure, however, that olive oil or ghee would work just as well as the butter if you'd rather use one of those. I used quick-cooking basmati rice here because I like the delicate texture, but any kind will work. Just cook as directed. The rice can be made ahead of time too. To reheat rice (before adding it to the sauce in step 5), place in a large microwave-safe bowl and sprinkle with 2 tbsp water. Microwave until heated through, 2 to 3 minutes, stirring 3 or 4 times. This casserole also makes the perfect leftover lunch (or breakfast).
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
1 3/4 cup water
1 cup basmati rice
1/2 tsp salt
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 (use a gum-free blend such as King Arthur Multi-Purpose)
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
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.
Serving size: 1/6 of recipe Calories: 445 Fat:19 g Saturated fat: 8g Carbohydrates: 37g Sugar: 7g Sodium: 975mg Fiber: 2g Protein: 31g