Gluten Free

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

This low FODMAP and gluten free deviled egg recipes subs the mayo for lactose-free plain yogurt. The curry powder adds tons of flavor to the healthy filling, and a quick chile-lime sea salt makes this Easter appetizer look super special even though it takes minutes to make! Click through to get the recipe.

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What’s a better Easter appetizer than deviled eggs? First off, you avoid wasting all the eggs you used for dying - win! But deviled eggs are also healthy, easy to make low-FODMAP, and totally delicious.

I also like this easy app because you can play around with the ingredients to create different flavor profiles.

A recent favorite of mine is a curried deviled egg. Curry powder is a mild blend of spices typically used in Indian cooking - turmeric, cumin, coriander, cinnamon, ginger, nutmeg, fennel, cardamom, red pepper. 

There are endless variations on the curry spice blend, but what you’ll typically find in supermarkets is referred to as “sweet curry powder.” It’s an earthy soft-orange color and has a mild flavor.

Curry powder takes care of your seasoning, but I jazzed up these deviled eggs with homemade chile-lime salt. It’s a simple combo of sea salt, lime zest and chile powder that looks special even though it takes about a minute to make.

Curried Deviled Eggs with Chile-Lime Salt (FODMAP and gluten free)

I like using a combination of mayo and plain yogurt, but it’s equally good subbing additional yogurt for the mayo if you can’t find a low-FODMAP mayo option. Curry powder doesn’t typically contain high-FODMAP ingredients like onion or garlic, but it’s always a good idea to check.

Serves 6 - Recipe doubles easily!

INGREDIENTS

6 large or extra large eggs
2 tbsp FODMAP-free mayonnaise (see note above)
¼ cup plus 2 tbsp plain lactose-free yogurt
1 tsp curry powder
1/8 tsp plus 1 tsp sea salt
Zest of 1 lime (about 1 tsp)
Dash chile powder (chipotle, ancho, or cayenne pepper)
2 tbsp chopped cilantro

INSTRUCTIONS

1. Add eggs to a large saucepan and add water to cover by about 1 inch. Cover pan and bring to a boil. As soon as water reaches a full boil, remove from heat and rest, still covered for 13 minutes.

2. Fill a large bowl with ice water. Carefully remove eggs from pan and transfer to ice water; set aside until eggs are cool. Peel eggs (may be done up to 1 day ahead).

3. Cut eggs in half lengthwise and add yolks to a medium bowl. Add mayonnaise, yogurt, curry and ⅛ tsp of the sea salt, and stir until combined. Scoop filling into egg whites and place on a serving dish.

4. Combine remaining 1 tsp sea salt, lime zest and chile powder in a small bowl. Sprinkle deviled eggs with chile-lime salt (you may not use all the salt; season to your liking) and cilantro. Serve chilled or at room temp.

Low-FODMAP Thumbprint Cookie Recipe

Low-FODMAP Thumbprint Cookie Recipe (gluten free, egg free)

These sweet little cookies are low FODMAP, gluten free, egg free and only call for 5 ingredients! They're ridiculously easy - what more could you want. The star ingredient is almond meal which keeps the cookies soft and tender. They're also low in sugar so you can enjoy a treat and stay healthy! Click through to get the 5 ingredient recipe.

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I love making Christmas cookies, and there's no need to give 'em up just because you're following a special diet. 

But these cookies aren't just low-FODMAP. They're better for you health-wise too. Here are all the reasons why you should add them to your cookie tray:

  • They're incredibly easy - Just 5 ingredients (plus salt!)

  • They're made with nutrient-packed almond meal, not flour

  • They're low in sugar

  • They're low-FODMAP, gluten-free and egg-free

  • They stay soft and tender for a few days (thanks to that almond meal), but they also freeze great

Convinced? Sure you are...on to the recipe!

>>> Psst! New to FODMAP? Click here to get started with the FREE 7-Day FODMAP Jumpstart so you can relieve IBS fast!

Low-FODMAP Almond Thumbprint Cookies (gluten free, egg free)

Adapted from this recipe by King Arthur Flour. 
A low-FODMAP serving of almonds is 12 grams, and the whole recipe uses 96 grams. King Arthur makes a super-fine almond flour, and if you use that the cookies will have a shortbread-like texture. Since I had almond meal on hand - and it's easier to find - that's what I used and it works great.

Makes 12 cookies - Recipe may be doubled
(1 serving=1 cookie)

INGREDIENTS

1 cup (96 grams) almond flour
3 1/2 tbsp  (49 g) unsalted butter, at room temp
3 tbsp (25 g) powdered sugar
1/4 tsp sea salt
1/2 tsp vanilla extract
4 tsp strawberry jam

INSTRUCTIONS

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.

2. Add add all ingredients except jam to the bowl of an electric mixer and mix on medium speed until a cohesive dough forms (or mix by hand).

3. Scoop heaping teaspoons of dough and roll into 1 1/4-inch balls. Arrange on prepared baking sheet about 1 1/2 to 2-inches apart.

4. Use your thumb to make an indentation in the center of each ball of dough. Fill with 1/4 tsp jam (overfilling cookies will cause jam to boil over in the oven).

5. Bake 9 to 12 minutes, or until the edges of the cookies feel just set. Cookies will not brown much.

6. Remove the cookies from the oven and cool them on the pan for 10 minutes. Transfer them to a rack to cool completely before serving. Cookies keep at room temperature for 3 days or in the freezer for 3 weeks; defrost at room temp.

Want more EASY holiday treats? Check these out!

Orange-Pecan Cookies (low-FODMAP, gluten-free)

Fudgy One-Bowl Brownies (low-FODMAP, gluten-free)

 

 

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

 

My One-Pan Cheesy Mexican Rice with Ground Beef is the ultimate one-dish meal! It's easy enough for weeknight dinners, and it's kid and family friendly, as well as low fodmap and gluten free. Click to get the recipe and a bonus sneak peek at the Calm Belly Kitchen Cookbook: Crave-Worthy Low FODMAP Recipes for Everyday!

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Today's recipe is:

  • Easy (as in, "after-work easy")

  • Cheesy (easy and cheesy!)

  • Low-FODMAP (and gluten free)

  • Made completely in one pan

  • Crazy-good

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.

Serves 6

INGREDIENTS

Cooking spray
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

INSTRUCTIONS

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!)

Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)

This hearty chicken and wild rice soup is a cinch to make in the slow cooker. Thanks to a healthy secret ingredient, it's extra creamy and satisfying. Click through to get this easy recipe and a free 1-week low-FODMAP menu. The menu shows you how to repurpose and jazz up leftovers so you're NOT spending hours cooking every night (win!).

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.

This hearty chicken and wild rice soup is a cinch to make in the slow cooker. Thanks to a healthy secret ingredient, it's extra creamy and satisfying. Click through to get this easy recipe and a free 1-week low-FODMAP menu. The menu shows you how to repurpose and jazz up leftovers so you're NOT spending hours cooking every night (win!).

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!

Pin it!

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 

INGREDIENTS
 
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

INSTRUCTIONS

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.

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 Sardine Spaghetti is a simple pasta dish that's ridiculously healthy and packed with flavor. The quick tomato-caper sauce goes so well with the savory sardines. This dish is gluten free, dairy free and low-FODMAP, but you won't be missing out on anything. Click through for the recipe!

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!

This Sardine Spaghetti is a simple pasta dish that's ridiculously healthy and packed with flavor. The quick tomato-caper sauce goes so well with the savory sardines. This dish is gluten free, dairy free and low-FODMAP, but you won't be missing out on anything. Click through for the recipe!

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)

If you are vegan or plan to cook for vegans or vegetarians, this meatless main dish is perfect for a crowd! It makes a beautiful holiday main course, and it can be made ahead of time. It's full of delicious winter vegetables, plus rice, lentils and nuts, so it doesn't taste heavy like most vegan nut loaves. Click through for the recipe!

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!

If you are vegan or plan to cook for vegans or vegetarians, this meatless main dish is perfect for a crowd! It makes a beautiful holiday main course, and it can be made ahead of time. It's full of delicious winter vegetables, plus rice, lentils and nuts, so it doesn't taste heavy like most vegan nut loaves. Click through for the recipe!

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

Orange-Pecan Cookies (Low-FODMAP, Gluten-Free)

Orange-Pecan Cookies (Low-FODMAP, Gluten-Free)

These are the perfect healthy holiday cookies! If you're looking for a moist, chewy low-FODMAP cookie recipe, try this one. The orange-pecan flavor is amazing, so don't skimp on the orange zest. With just a few ingredients, they're easy to make with minimal mess.

If you think being on a low-FODMAP diet means you'll miss out on all the food-related traditions that go along with the holidays, don't worry.

It's a myth.

In fact, you don't have to miss out on any of them. You might not be eating the exact same foods you did in years past, but that is okay.

As you learn new cooking techniques and try more low-FODMAP recipes, it will get easier to fill your kitchen with food that doesn't leave you feeling restricted and fulfills the spirit of your holiday traditions.

These cookies are the perfect place to start. Let me just stop here for a second and be really blunt: I love them. I'm usually not that impressed with health-ified desserts, but this is a major exception. 

Here's why these cookies are awesome:

  • The orange zest gives them incredible flavor.

  • They have just a few ingredients, which equals minimal effort and minimal mess.

  • Pecans. Toasted pecans.

 If you're like me and think Christmas is a wasted without a lot of cookie baking, then you need this recipe! And if you're the chief baker and think people won't be able to cope if you don't make the same cookies you've made every year, I think you might be wrong. At the very least, throw a few new recipes at them and give them a chance to be heroic. You never know. :-)

These are the perfect healthy holiday cookies! If you're looking for a moist, chewy low-FODMAP cookie recipe, try this one. The orange-pecan flavor is amazing, so don't skimp on the orange zest. With just a few ingredients, they're easy to make with minimal mess.

Orange-Pecan Cookies (Low-FODMAP, Gluten Free)

These easy cookies are totally grain free, which helps them stay soft in the center and chewy at the edges. The flavor of the orange zest is the star. To get finely grated zest, I use this microplane grater.

Author: Julie-Calm Belly Kitchen             Recipe type: Dessert
Prep time: 25 mins (plus chilling)        Cook time: 15 mins        Total time: 40 mins
Makes 28 to 30 cookies (1 serving = 2 cookies)

INGREDIENTS

2 cups (225 grams) pecans
2/3 cup (133 grams) granulated sugar
2 large or extra large egg whites
Zest of 1 naval orange
1 tsp vanilla extract
¼ tsp almond extract (optional)
½ tsp sea salt
Cooking spray or shortening

INSTRUCTIONS

1. Preheat oven to 350F. Spread pecans on a large rimmed baking sheet and bake until fragrant and lightly toasted, 7 to 8 minutes, stirring them around about halfway through. Cool completely. You can do this ahead of time. If I'm not using them within a couple days, I keep them in the freezer so they stay fresh.

2. Add the cooled pecans (they must be cool or they'll get pasty) and sugar to the bowl of a food processor fitted with the metal blade. Pulse several times until finely chopped with a chunky, slightly sandy texture.

3. In a large bowl, combine egg whites, orange zest, extracts and salt. Add pecan mixture and stir until combined. Refrigerate until completely chilled, 90 minutes to 2 hours.

4. Preheat oven to 350F and position racks in upper and lower thirds. Line 2 baking sheets with parchment paper and grease the parchment with cooking spray or shortening. Scoop heaping teaspoons of batter onto parchment about 2 inches apart. You should get 28 to 30 cookies.

5. Bake until cookies are puffed and just set in the center, 13 to 15 minutes. Switch position of the baking sheets up and down and back to front about halfway through. Cool on baking sheets for 5 minutes, then transfer to a rack and cool completely.

Adapted from this recipe at Self Magazine.

Nutrition Information
For 1 cookie of 28:  Calories: 76 Fat: 6g Saturated fat: 1g Carbohydrates: 6g Sugar:  5g Sodium: 45mg Fiber: 1g Protein: 1g

 

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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

 

 

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

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

This tasty and hearty low-fodmap casserole uses lean ground turkey. It comes together fast, so it's definitely a contender for weeknight meals. I use quick-cooking basmati rice, but any kind of rice would be great. The feta, olives and creamy sauce add plenty of flavor. Click through to get the recipe for this healthy low-fodmap entree!

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!

This tasty and hearty low-fodmap casserole uses lean ground turkey. It comes together fast, so it's definitely a contender for weeknight meals. I use quick-cooking basmati rice, but any kind of rice would be great. The feta, olives and creamy sauce add plenty of flavor. Click through to get the recipe for this healthy low-fodmap entree!

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

Fudgy One-Bowl Brownies (Low-FODMAP, Gluten Free)

Fudgy One-Bowl Brownies (Low-FODMAP, Gluten Free)

These decadent brownies are low-FODMAP, gluten-free and dairy. But the best part is that they're so easy and can be made in one bowl! They're rich and fudgy and have beautiful shiny tops. If you need a go-to treat on the low-FODMAP diet, this should do it. Click through for the recipe!

These brownies are rich and fudgy.

You can make them in one bowl. And they have those perfect shiny tops we all want our brownies to have.

So what else is there? They're low-FODMAP and gluten free!

Brownies are easily my favorite homemade dessert. Because chocolate. The moist, fudgy-style brownies I love call for very little flour, so subbing in a gluten-free variety is a cinch. In this recipe, I used the King Arthur Multi-Purpose Gluten-Free Flour blend. You need less than 1/2 cup.

Another key ingredient is cocoa powder, which lets you get it all done in one bowl. Instead of melting solid chocolate on the stovetop or in the microwave, you just mix the cocoa in with the butter and sugar.

There is plenty of satisfying chocolate flavor in these brownies already, but I have always, always loved chocolate chips in my brownies. In this recipe, 3/4 cup is plenty, and that amount keeps you well under the 30g low-FODMAP serving size for dark chocolate.

These are traditional, indulgent brownies

Be aware of portion size if eating a lot of dietary fat sets off your digestive symptoms. It also helps to pair a rich dessert like this with a low-fat meal.

You can also leave out the chocolate chips--they're totally optional, and the brownies are great without them. Skipping them might be a good idea if you're doing the elimination phase so you don't risk an upset stomach.

Since my birthday is this week, I went all out with the chocolate.

The low-FODMAP diet may be restrictive, especially in the early stages, but it's not a deprivation diet. I think it helps to have treats we love that still fit in with our goals. I'm also the biggest believer of indulging in moderation. Which is really helpful when you have a sweet tooth.

What are your favorite low-FODMAP treats? With the holidays coming, I'm looking for great cookie recipes, so send 'em my way!

Click through to get the recipe for these low-FODMAP, gluten-free, dairy-free brownies! The best part is that they're so easy and can be made in one bowl! They're rich and fudgy and have beautiful shiny tops. If you need a go-to treat on the low-FODMAP diet, this should do it. Click through for the recipe!

Fudgy One-Bowl Brownies (Low-FODMAP, Gluten Free)

Adapted from Bittersweet by Alice Medrich and Smitten Kitchen

If you want to add the optional chocolate chips, I used Ghirardelli Bittersweet, but I also like the Enjoy Life brand for dairy free chips. An equal amount of chopped walnuts or pecans would be great too. If you're in the elimination phase I recommend skipping the chips and nuts, especially if your belly is sensitive to fat. These brownies are still amazing! 

Author: Julie-Calm Belly Kitchen             Recipe type: Dessert
Prep time: 15 mins        Cook time: 32 mins        Total time: 47 mins
Serves 12 to 16

INGREDIENTS

250 grams (1 1/4 cups) granulated sugar
140 g (10 tbsp) unsalted butter
65 g (2/3 cup) Dutch process or "dark" cocoa powder
1 tsp instant espresso powder (optional)
1/2 tsp sea salt
1 tsp vanilla extract
2 cold large eggs
65 g (1/4 cup plus 2 1/2 tbsp) gluten free flour blend with no gums, such as King Arthur Multi Purpose
125 to 140g (2/3 to 3/4 cup) dark chocolate chips/chunks (optional)

INSTRUCTIONS

1. Preheat oven to 350F. Line 8 x 8-inch baking pan (I used a light-colored metal pan) with nonstick foil or parchment paper, leaving an overhang on 2 opposite sides. 

2. In a large, microwave-safe bowl, combine the sugar, butter, cocoa, espresso powder if using, and salt. Microwave in 20 to 30-second bursts, stirring each time, until butter is melted. Stir until combined (mixture will be very grainy). Stir in the vanilla. 

3. Add the eggs one at a time, stirring until combined after each one. Stir until the batter is thick and shiny. Add the flour and stir until thoroughly combined and no white streaks remain. Stir in chips if using. Spread evenly in prepared pan. 

4. Bake until a toothpick comes out with a moist crumbs, 30 to 34 minutes (mine took 32). The top should be puffed and shiny and the brownies pulling away from the sides of the pan. Cool completely on a wire rack. Cut into 12 or 16 brownies. For a perfectly clean cut, put the cooled brownies into the refrigerator or freezer until cold (don't freeze completely). For storage, these freeze really well. You can wrap individual brownies in plastic wrap and store in a ziploc bag. Defrost at room temperature.

Nutrition Information (Cut into 12 brownies and using 125 g of chocolate chips)
Serving size: 1/12 of recipe  Calories: 267 Fat: 16g Saturated fat: 9g Carbohydrates: 33g Sugar:  25g Sodium: 195mg Fiber: 2g Protein: 2g