ANYONE following the low FODMAP diet knows the STRUGGLE associated with figuring out what to eat. So many foods are restricted in Phase 1 and figuring out meals can be stressful.
I had the privilege of trying out a new meal delivery service called Epicured. This is truly a game-changer for patients dealing with gut issues such as Crohn’s, IBS, and SIBO. Their meals are low fodmap as well as gluten-free. It is a wonderful option when you are struggling with what to eat or just don’t want to cook!
Let me share with you my thoughts after using the service:
- Great Website: The website is super user-friendly and easy on the eyes. You can browse through all the meal and food options to get an idea of what you will receive. Beautiful pictures and detailed descriptions are shown for all options. The ordering process is easy as well.
- Variety: Y’all, there are so many different options at Epicured. You can order basic chicken (though the sauce that accompanies this is anything but basic) to Tikka Massala. They even have side dishes, chia pudding, smoothies, and snacks. You can order an entire day’s worth of food or a few dinners a week.
- Packing: Everything came packed so well. The box was delivered with an insulated padding and multiple large cooler packs. Bonus, the cooler packs are reusable!! Everything was very organized and labeled in durable packaging. They even include directions on how to best heat up the meals for optimal enjoyment.
- Taste: The food is good! I found I had favorites among the meals I chose. My favorites included the Lemon Rosemary Chicken, Tofu Tikka Masala, and Baked Lasagna Bolognese. They use high-quality ingredients and it shows in the flavor of the food. There are many types of veggies used in the meals from radishes to kabocha squash. This ensures you are getting a nice variety of plant foods.
Overall, I thoroughly enjoyed my experience with Epicured! It is a wonderful and delicious way to save time and add some variety to your diet in a safe and gut-friendly way!
Epicured provided products for this post, however, the opinions are completely ours based on our experience with Epicured.
Cranberries are rich in vitamin C, dietary fiber, and manganese.
I have been making this recipe for the last couple of years, and it has become a crowd favorite. It has a wonderful balance of tart and spice to compliment your Thanksgiving smorgasbord.
- 1 12-ounce bag cranberries, fresh or frozen (thawed)
- 1 teaspoon lime zest
- 2 teaspoons lime juice
- 1-2 fresh jalapeños, seeded and coarsely chopped
- 1/4 cup of sugar
- Rinse and dry cranberries.
- Combine cranberries and jalapeno in a food processor. Pulse until coarsely chopped.
- Add combination and sugar to a small saucepan and heat on low heat for about 10 minutes until liquid releases from cranberries. Stir frequently until sugar dissolves.
- Remove from heat and add lime juice.
- Transfer to a serving dish and top with lime zest.
- Serve cold or on top of low-fat cream cheese as a dip.
This cranberry relish pairs beautifully with turkey, as a spread for sandwiches or even as a taco topping.
Who doesn’t think of apples when they think about Fall? Did you know the only apple indigenous to the US is the crab apple? Sweet, tart, crisp, and juicy, what more is there to love about this fruit?
October is National Apple Month. Enjoying in-season produce can be beneficial to a budget and to taste. Apples are filled with antioxidants and soluble fiber. There are several different varieties of apples. Red Delicious, Gala, Fuji, Granny Smith and Honeycrisp- to name a few. Each variety offers it’s own unique flavor, sweetness, crisp and moisture content.
Here’s a simple recipe for those spare apples you have on the counter.
All you need for this recipe are 3 pounds of apples (about 6 medium-sized apples) and cinnamon.
- Cinnamon apple crisps can be stored in an airtight container at room temperature for up to 1 week.
- Enjoy in your Greek yogurt, oatmeal, or as a topping for salads.
We’re always inspired by fellow IBS dietitians. Kate Scalara, RD is one of our favorites. Today, we are sharing another recipe inspired by her. Not only is this recipe low FODMAP, it’s also delicious and nutritious!
Carrots are rich in Vitamin A, beta-carotene and have 2 grams of fiber.
Another bonus: Carrots have no detectable FODMAPs!
Lactose-free yogurt can be substituted for Greek yogurt in this recipe.
Low FODMAP Roasted Carrots with Almond Maple Drizzle
What you Need:
- 1 lb. multi-color carrots (small to medium size, we found these at Sprouts off MacArthur and 122nd)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 tablespoon plain Greek yogurt
- 1 tablespoon creamy almond butter
- 1 tablespoon maple syrup
- 2 tablespoons sliced almonds (optional)
- 2 tablespoons finely chopped kale or parsley (optional)
What to Do:
Preheat oven to 400 degrees F. Line baking sheet with parchment paper. Toss carrots in olive oil and spread on a baking sheet. Salt and pepper carrots, to taste. Roast in the oven for 20-25 minutes until fork tender, turning halfway during roasting time.
In a small bowl, stir together yogurt, almond butter, and maple syrup until creamy. When carrots are done, spread maple mixture over the middle of the carrots. Garnish with sliced almonds and kale.
You can still enjoy the sweet (and sour) of life on a Low FODMAP Diet. Today, we want to share an adaptation to one of our favorite IBS and FODMAP dietitian’s, Kate Scarlata. Here’s our Low FODMAP Icebox Lemon Blueberry Tart.
What you need:
- 1/2 cup butter, room temperature
- 1/2 cup sugar
- 2 egg yolks
- 1 cup gluten-free oat flour + 1/3 cup fine ground cornmeal, mixed with a fork
- 1/3 cup Trader Joe’s lemon curd
- 8 ounces lactose-free cream cheese, softened
- 1/2 cup fresh or frozen blueberries
- Fresh mint (optional)
Preheat oven to 350 degrees F. Lightly oil and flour 10-inch tart pan. Using a mixer, cream together butter and sugar. Add egg yolks, mix to blend.
In 1/3 increments, mix in dry ingredients (mixture will become thick and sticky). Press mixture into the bottom of the tart pan. Bake tart for 20-25 minutes until golden brown and the middle is set. Remove the tart and allow to cool. In a small bowl, cream together cream cheese and lemon curd until evenly creamy. When the tart is cooled, spread cream cheese mixture on top of tart allowing a little edge of crust to remain uncovered. Garnish with blueberries and mint. Store in refrigerator until ready to serve.
Enjoy this Fantastic Taco Casserole on your next Taco Tuesday!
What you Need:
What to Do:
Looking for an awesome winter salad to enjoy? You have just found it! When my daughter was here over the holidays she found this recipe and prepared it for all of us. Yes, my daughter is a great cook and loves to entertain (wonder who taught her the JOY of cooking). I encourage you to try this salad and I’m sure you will love it as much as we did!
In case your mind is taking you to: cheese, fried, oil, salad dressing with oil, bread crumbs how on earth can this be healthy? Let me remind you of the portions…..less than 2oz. of cheese, you’re not drinking the oil, salad dressing is drizzled not ‘poured’ on your salad and the bread crumbs would equate to less than a slice of bread, the chicken is baked. Nutrient rich dark greens, pomegranate rubies, small amount of orange juice, pine nuts and protein from the cheese and chicken.
PLEASE allow yourself the pleasure of enjoying a healthy awesome meal with no regrets! Carol Banister
Goat Cheese/Chicken Tenders and Pomegranate Salad
GOAT CHEESE ingredients:
10 oz. goat cheese
1 c. flour
2 eggs beaten
2 c. Panko breadcrumbs
Olive oil for frying
Slice goat cheese into 1 “ rounds. Coat, each round first in the flour, then in the beaten egg and finally in the breadcrumbs.
Fry in the hot oil until golden brown.
Remove from the oil and drain on kitchen towel.
CHICKEN TENDERS ingredients:
Preheat oven to 375 deg.
1 ½ lb chicken tenders
1 ½ c flour
2 eggs beaten
¼ c. milk
2 c. Panko bread crumbs
Salt and pepper
Season chicken tenders with salt and pepper.
Beat eggs with milk.
Dredge chicken tenders through flour, (shake off any excess flour), then through egg mixture, then through bread crumbs.
Place chicken tenders onto a baking sheet and bake until golden brown, approximately 12-15 minutes.
Cut tenders into bite size chunks.
1 c. pomegranate rubies
4 oz. pine nuts, toasted
Salad greens – use dark colored greens for more nutrients
1/3 c. orange juice
1 tsp. orange zest
½ c. olive oil
2 TLB sugar
¼ tsp. ground cloves
Pinch of sea salt
2 Tlb red wine vinegar mixed with ½ Tlb. Honey
Mix all ingredients together, shake to combine. Refrigerate until ready to serve.
On dinner plate place salad greens, 2 rounds of goat cheese, 2-3 oz. baked chicken pieces, sprinkle pomegranate rubies and pine nuts over the top. Drizzle with dressing—VOILA —- a beautiful awesome winter salad!