Low FODMAP Cheesy Dinner Biscuits

Combine in large mixing bowl:

1½ cup TOM SAWYER Gluten Free Flour

½ t Salt

2¼ t Gluten free baking powder

Blend dry ingredients well

Combine in smaller mixing bowl;

1 egg (well beaten)

2 T olive oil

3/4 cup lactose free milk

¼ - ½ cup shredded cheddar cheese

½ t each parsley, basil, and oregano

Mix wet ingredients well. Pour wet ingredients into the bowl containing the dry ingredients and mix well. Drop large spoonful sizes of dough on baking sheet or place in containers of your choice. Bake in hot oven 450 degrees F for about 12 minutes.

Adapted from Glutenfreeflour.com

Low FODMAP Roasted Shrimp

1 pound large shrimp, peeled and deveined

¼ cup olive oil

1 tablespoon minced ginger

¼ teaspoon salt

Preheat oven to 250 degrees. Place the shrimp in a baking dish just big enough to hold them in a single layer. Toss with olive oil, ginger, and salt. Roast the shrimp for about 25 minutes, until pink and firm to the touch, turning them twice during cooking.

Roasted Red Peppers

Appropriate for a low FODMAP diet (see Chicken and Roasted Red Pepper Pasta Recipe)

6 – 8 large red peppers, cored and seeded, and chopped into 1-inch chunks

3 cloves garlic, chopped

1/2 cup tightly packed fresh basil leaves

2 tablespoons extra-virgin olive oil

Heat oil and garlic cloves in pan on low to medium-low until bubbles start to form. Remove garlic from pan and discard. Preheat oven to 425 degrees.  Place peppers and basil in a roasting pan.  Drizzle olive oil on top, and toss to coat.  Slide pan into the oven and roast for at least one hour, stirring every 20 minutes.   (Stand back when opening the oven, there will be a lot of steam!)  When peppers are meltingly soft and beginning to blacken on the corners, remove from heat and allow to mellow at room temperature for another hour.  Toss with your favorite rice pasta or spoon over chicken. To freeze, simply spoon into pint-size freezer bags.  Thaw in refrigerator overnight and reheat in microwave for a quick and fabulous meal.

Adapted from Top8free.com

High Protein Low FODMAP Salad

I confess I am a bit of an improvisor when it comes to cooking. I'm an "on-hand" cook. Leftovers are my canvas; I like to think I am the artist! Sometimes the food is a flop, but I sometimes stumble upon a really delicious dish. This is one of them.

My husband honestly told me he didn't like the Greek Lemon Sauce. I thought it was pretty good, but I didn't want to cook more fish for dinner today. I stared into my refrigerator and wondered what I could possibly do with the 1/2 cup leftover sauce? First stop - the herb garden. I figured a few tablespoons of chopped chives would give it a little more flavor. Next stop - the leftover quinoa. I like to mix white and red to get a nuttier flavor so I usually cook it up in a 50-50 proportion. Throw in a few more leftovers and a can of tuna (you have to try mediterranean tuna) - and here we have a very filling midday pick-me-up!

4 tablespoons Greek lemon sauce with 1 tablespoon snipped chives

1/3 cup quinoa (red and white), cooked

1/4 cup shredded parmesan cheese

2 cup fresh baby spinach, washed and chopped

1 5-ounce can Genova Tonno with olive oil

Toss ingredients together in bowl and serve!

Low FODMAP Chive Dip

5 tablespoons yogurt*

4 tablespoons fresh chives, chopped

2 teaspoons lemon juice

1 pinch salt

Mix and serve.

*Strain lactose free yogurt by lining a colander with cheese cloth, placing over a bowl, and straining for at least 5 hours.

Adapted from Food.com

Low FODMAP Greek Lemon Sauce

¾ cup boiling water

1 ½ teaspoons cornstarch dissolved in 1 ½ teaspoons water

1 egg (whole)

1 egg yolk

3 tablespoons fresh lemon juice

Stir cornstarch paste into boiling water. Boil for 1 minute. Beat egg plus yolk until light and fluffy. Add lemon juice, beating. Gradually pour hot liquid into egg-lemon mixture, constantly beating (use a whisk). Return to pan. Heat gently, whisking, until slightly thickened. DON’T BOIL! Serve immediately.

Adapted from Moosewood Cookbook by Mollie Katzen. 

Low FODMAP Baked Cod

1 1/2  pounds cod, about 1/2 inch thick

3/4 cup cornmeal

1/4 cup Tom Sawyer Gluten Free Flour

1/2 teaspoon salt

1/2 teaspoon dried oregano leaves

1/2 teaspoon pepper

2 eggs (or 1 egg and 1 egg white)

3 tablespoons olive oil

Heat oven to 500ºF. Cut fish fillet into 4x2-inch pieces. Mix remaining ingredients except eggs and butter. Dip fish into eggs, then coat with cornmeal mixture. Place fish on ungreased cookie sheet. Drizzle butter over fish. Bake 10 to 12 minutes, turning fish once, until golden brown.

Makes 6 servings

Adapted from Bettycrocker.com

Low FODMAP Maple Granola

1 32 ounce bag Trader Joe's Gluten Free Rolled Oats

1/2 cup extra virgin coconut oil

1/4 cup pure maple syrup

1/2 to 1 teaspoon salt

Preheat oven to 325 degrees (convect). Combine oil, maple syrup, and salt in a small  bowl. Microwave on high about 15 seconds. Place oats in a medium size bowl; pour oil and syrup mixture over top and mix together with a large spatula until the oats are coated. Line a cookie sheet with parchment paper. Spread oat mixture over paper (it will probably take 2 to 3 batches). Place in oven and bake, stirring every 5 minutes until lightly browned (about 17 minutes). Do not overbake. Cool and serve with lactose free milk!

(1 serving)

3/4 cup Trader Joe's Gluten Free Rolled Oats

2 teaspoons extra virgin coconut oil

1 teaspoon pure maple syrup

dash salt

Low FODMAP Spinach Quiche

1/2 cup lactose free yogurt

1/2 cup lactose free milk

4 eggs, lightly beaten

8 ounces shredded cheddar cheese

5 ounces fresh chopped baby spinach

1 rice wrap (1/4 inch cuts made every ½ inch around the circumference)

Preheat oven to 400 degrees F. Line 9 inch pie plate with rice wrap. Line a cookie sheet with foil. In a large bowl, whisk together yogurt and milk until smooth. Whisk in eggs. Layer spinach and cheese in pie plate over rice wrap, making several layers of each. Pour in egg mixture. Place quiche on prepared cookie sheet. Cover quiche with foil. Bake in preheated oven for 45 minutes. Remove cover, and bake 10 to 15 minutes, or until top is golden brown and filling is set.

Adapted from Allrecipes.com

Low FODMAP Chicken and Roasted Red Pepper Pasta

8 ounces rice pasta (elbows or rotini), cooked according to package directions
1 1/2 cups diced cooked chicken
1 small zucchini, peeled, seeded, and cubed
1 tablespoon olive oil
2 red peppers, roasted
1 teaspoon dried basil
1 teaspoon dried oregano.
1/2 cup lactose free plain yogurt
3/4 cup shredded cheese (mozzarella or cheddar)

Sautee zucchini in olive oil for about 3 minutes, stirring frequently. In a food processor, combine the red peppers, basil, oregano, and yogurt. Pulse until well blended. Combine with zucchini and chicken in a pot and reheat over medium heat for about 5 minutes, stirring frequently. Drain pasta after cooking and mix in with sauce. Sprinkle cheese over top and serve.

Low FODMAP Tabouli

1/2 cup quinoa
1/2 cup red quinoa
2 cups water
1 1/2 teaspoons salt
1/4 cup lemon juice
1/2 cup chopped green onions (green part only)
1 large or 2 medium tomatoes, diced
1 cup cucumber, peeled and chopped
2 tablespoons dried parsley
1/2 cup fresh mint leaves, chopped
1/4 cup olive oil
pepper to taste

Combine quinoa and water in pan. Bring to a boil, then turn to low, cover and cook for 15 minutes. Let cool. Combine remaining ingredients. Mix in quinoa. Refrigerate 2-3 hours before serving.

Low FODMAP Salmon Burgers

2 tablespoons olive oil

½ cup chopped green onions (tops only)

½ cup lemon juice

1 pound wild salmon, cut into 1 inch pieces

1 large egg, slightly beaten

2 tablespoons fresh dill

¼ teaspoon freshly ground pepper

Heat 1 tablespoon oil in skillet over medium heat. Add the scallions and cook 2 minutes, or until translucent. Increase heat to medium high and add the lemon juice and cook for 4 minutes, or until almost all the liquid evaporates. Transfer to a bowl to cool. Place the raw salmon in a food processor and pulse until coarsely ground. Add to the scallions. Mix in the egg, dill and pepper. Form into 4 equal patties. Heat the remaining oil in a large skillet. Sear the patties for about 2 minutes per side, or until golden brown and cooked through. Serve.

Low FODMAP Taco Salad

1 pound ground beef, browned
1 head romaine lettuce, broken into small pieces
1/2 bunch cilantro, chopped
1/2 bunch green onions, chopped, tops only
1/2 cup shredded cheddar cheese
1 tomato, chopped,
1/2 lime, cut into wedges and squeezed
1/2 cup lactose free yogurt
1 rice wrap

Microwave the rice wrap on a plate on high for 1 minute. Turn over and microwave 30 seconds longer. Let cool. Break into small pieces and toss with remaining ingredients.

Low FODMAP recipes from Taste.com

Vietnamese Noodle Soup

Oat and Lemon Crumbed Fish

Parsley and Quinoa Salad

Greek Style Roast Lamb

Chicken, Bacon, and Rice Bake

Butternut Squash and Spinach Salad

Thai Beef Salad Wrap

Simple Salmon Slice

Low FODMAP Diet

I spent the first four months of 2012 convinced that vitamin e was my rosacea trigger. The theory held pretty solid for three months, but by April, my symptoms had reappeared with a vengeance. I had reintroduced several low vitamin e foods slowly, but the cumulative affect of whatever the trigger(s) was too much for my system to bear. Ever vigilant at pinpointing my triggers, I began to research other possible culprits. I couldn't help but feel that the return of some gastrointestinal distress might be related. I happened upon a potential link between SIBO (small intestine bacterial overgrowth) and rosacea. While investigating SIBO, I happened upon IBS (irritable bowel syndrome) and a prescribed treatment of following a low FODMAP diet. What's this? Of course, I began looking over this theory by Sue Shepherd and figured I should give it a try. Several of the foods low in FODMAPs are also low in vitamin e - but not all of them. Sue also pointed out that the symptoms occur due to a cumulative effect of FODMAPs in our diet. Hmmmm. The research has already been conducted on irritable bowel syndrome; I am following the diet to see if it will also control my rosacea symptoms. So here we go (again)!

Shepherdworks website and explanation of FODMAPs