Ingredients
1-2 lbs ground beef (depending on if you want leftovers, or have to feed a family vs just a few)
2 tsp. Cumin
1/2 tsp. Paprika
1/4 tsp. Dried Oregano
1/4 tsp. Ground Pepper
1 tsp. Salt
1 tbsp Chili Powder
1/4 tsp. Cayenne
Shredded Sharp Cheddar Cheese
Lettuce
Corn taco shells (check ingredients!)
Directions
Brown the ground beef in garlic infused olive oil if you have it, add seasonings and cook until all is heated. Matt likes to add some diced green peppers to give it a little something more.
Warm the taco shells, layer in your meat, cheese, lettuce and other low-FODMAP veggies and serve with rice.
Note
This is not the most exciting dish BUT it is low-FODMAP, it is filling and it will keep you on track.
I just can't wait to find out if I can add garlic back in :(
Foods
Showing posts with label dinner. Show all posts
Showing posts with label dinner. Show all posts
Friday, February 27, 2015
Thursday, February 26, 2015
FODMAP Friendly Recipe - Shepherd's Pie
Shepherd's Pie
This is another really easy, make it how you like type recipe.
1 lb ground beef
2 carrots, diced small
1-2 cans corn
1-2 cans green
Prepared mashed potatoes
Directions
Brown the ground beef in a pan with some garlic infused olive oil, or plain olive oil
Add the diced carrots, salt, pepper (and if you're like us and really like pepper, a little white pepper)
Once the carrots start to just barely soften, add the other veggies - corn, green beans, tomatoes, etc.
Pour the veggie/beef mix into the bottom of a baking dish, top with prepared mashed potatoes and bake at 350 for 30-40 minutes.
You can add some shredded sharp cheddar on top if you'd like (approved FODMAP) but then cover with foil while baking and remove for the last few minutes, broil if needed to get the cheese all bubbly and good.
Mashed Potatoes
Potatoes on FODMAP are complicated. No cream, no milk, almond milk in them is gross so... just add butter and top with cheese to help and it makes it a little more creamy. You can boil potatoes and make them yourself, or if you're low on time you could also just use potato pearls or instant potato flakes.
Note
Corn is listed as a low fructose vegetable on most lists but what I've read states that the serving size should be less than 1/2 cup. We ate more than that last night, and due to the lack of other high-FODMAP possibilities in this recipe, we think it may have been the amount of corn in our dinner.
This is another really easy, make it how you like type recipe.
1 lb ground beef
2 carrots, diced small
1-2 cans corn
1-2 cans green
Prepared mashed potatoes
Directions
Brown the ground beef in a pan with some garlic infused olive oil, or plain olive oil
Add the diced carrots, salt, pepper (and if you're like us and really like pepper, a little white pepper)
Once the carrots start to just barely soften, add the other veggies - corn, green beans, tomatoes, etc.
Pour the veggie/beef mix into the bottom of a baking dish, top with prepared mashed potatoes and bake at 350 for 30-40 minutes.
You can add some shredded sharp cheddar on top if you'd like (approved FODMAP) but then cover with foil while baking and remove for the last few minutes, broil if needed to get the cheese all bubbly and good.
Mashed Potatoes
Potatoes on FODMAP are complicated. No cream, no milk, almond milk in them is gross so... just add butter and top with cheese to help and it makes it a little more creamy. You can boil potatoes and make them yourself, or if you're low on time you could also just use potato pearls or instant potato flakes.
Note
Corn is listed as a low fructose vegetable on most lists but what I've read states that the serving size should be less than 1/2 cup. We ate more than that last night, and due to the lack of other high-FODMAP possibilities in this recipe, we think it may have been the amount of corn in our dinner.
Thursday, February 12, 2015
FODMAP Friendly Recipe - Potato Hash
This is an easy and quick dish that is perfect for breakfast, lunch or dinner!
Potato Hash
1-2 Russet Potatoes
1 Sweet Potato
Coconut oil
Seasonings: Garlic-free Chipolte Chile powder, Garlic-free Chile powder, Salt, Pepper
Directions
Peel all potatoes and dice into small pieces, about 1 inch. Place on a plate and cover with a microwaveable steaming cover, second plate or saran wrap. Microwave for 1-2 minutes, stirring occasionally. Continue microwaving the potatoes until they are just fork tender. Overcooking them will lead to pan fried mashed potatoes (but maybe that's your thing!)
While the potatoes are warming, add a teaspoon or so of coconut oil to a warm pan on medium heat. Add the potatoes to the pan when ready and add some more oil if necessary. I usually like to do half coconut oil and half olive oil so the flavor is not as strong, but its up to your preference. Once the potatoes are starting to crisp up add your seasonings to your preference. We like to use chipotle chili powder for a little more spice, but salt and pepper would be just fine as well.
Serving Options
Serve a sunny side up egg on top of the hash, the potatoes will catch all of that runny yolk.
An easy low FODMAP lunch or dinner would be chicken breast cooked with low FODMAP compliant seasonings, potato hash and green beans or a small salad. If you make the has for breakfast, make some extra to have for lunch or dinner of that same night.
Potato Hash
1-2 Russet Potatoes
1 Sweet Potato
Coconut oil
Seasonings: Garlic-free Chipolte Chile powder, Garlic-free Chile powder, Salt, Pepper
Directions
Peel all potatoes and dice into small pieces, about 1 inch. Place on a plate and cover with a microwaveable steaming cover, second plate or saran wrap. Microwave for 1-2 minutes, stirring occasionally. Continue microwaving the potatoes until they are just fork tender. Overcooking them will lead to pan fried mashed potatoes (but maybe that's your thing!)
While the potatoes are warming, add a teaspoon or so of coconut oil to a warm pan on medium heat. Add the potatoes to the pan when ready and add some more oil if necessary. I usually like to do half coconut oil and half olive oil so the flavor is not as strong, but its up to your preference. Once the potatoes are starting to crisp up add your seasonings to your preference. We like to use chipotle chili powder for a little more spice, but salt and pepper would be just fine as well.
Serving Options
Serve a sunny side up egg on top of the hash, the potatoes will catch all of that runny yolk.
An easy low FODMAP lunch or dinner would be chicken breast cooked with low FODMAP compliant seasonings, potato hash and green beans or a small salad. If you make the has for breakfast, make some extra to have for lunch or dinner of that same night.
FODMAP Friendly Recipe - Korean Beef
This recipe has been adapted from Six Sisters' Stuff Korean Beef recipe.
Korean Beef
Ingredients:
1 lb lean ground beef
2 teaspoons garlic infused olive oil
1/2 cup brown sugar
1/2 cup soy sauce
1/2 cup brown sugar
1/2 cup soy sauce
1 Tablespoon sesame oil
1/4 teaspoon ground ginger
1/2 – 1 teaspoon crushed red peppers (depending on how spicy you like it)
salt and pepper
1 bunch green onions - spring green part only, diced
1/4 teaspoon ground ginger
1/2 – 1 teaspoon crushed red peppers (depending on how spicy you like it)
salt and pepper
1 bunch green onions - spring green part only, diced
Rice, cooked
Directions:
Heat a large skillet over medium heat and brown hamburger with garlic oil. Drain most of the fat and add brown sugar, soy sauce, ginger, sesame oil, salt and pepper and red peppers. Simmer for a few minutes to blend the flavors. Serve over steamed rice and top with green onions.
Notes:
Drizzle a bit of garlic oil after draining the beef if you need a little more garlic flavor.
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