FODMAP Friendly Recipe: Tacos

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 :(

FODMAP Friendly Recipe - Overnight Oats

Photo from Sugar Free Mom

If you're anything like me, you aren't a morning person, and you definitely aren't a person who wants to wake up earlier than necessary to make breakfast. Overnight Oats are the easiest breakfast for people like us and I've become a big fan of oatmeal since discovering them!

Ingredients
1/4 c. Oats (GF if you are sensitive)
1/4-1/3 c. Milk (We use Vanilla Almond Milk, but you can use anything you like)
Sprinkle of Cinnamon

Mason Jar - Pint Size, Wide Mouth (wide mouth is a preference, not required)

Directions
This is going to be a tough one so just hang on.

Pour the oats then the milk into your mason jar, stir.

Sprinkle cinnamon on top of the oatmeal/milk mixture.

Put on the lid, and place in the fridge overnight.

I know, difficult, but there are a few more steps.

In the morning take off the lid, place in the microwave and heat for 1-2 minutes, stirring occasionally.

Then eat.

The best part about this recipe is it is SO easy to customize to your tastes. We bought some amazing blueberries at Costco this week and have been eating ours with blueberries and 100% pure maple syrup. I like mine more creamy so I add more milk before I microwave it, while Matt likes it as is. We have strawberries, coconut, sliced almonds (which are okay in moderation), walnuts, chia seeds, ground flax seed, frozen fruit (check to make sure they are low-FODMAP friendly) - you can literally make it however you want. You can even add the fruit in the night before if that will help - I just like the fruit added in fresh.


Note 
If you search pinterest for overnight oats you will find hundreds or thousands of recipes. Take your time looking at them and find ones that really will work for you. If you are in the first 6 weeks of low-FODMAP and therefore eliminating foods, do not make "cookie dough overnight oats" with chocolate and vanilla extract (chocolate for the milk, and vanilla for the alcohol). You can modify it by using a very, very dark chocolate and some vanilla bean or vanilla bean powder making it okay to eat during the elimination period but I see people tagging those recipes as low-FODMAP friendly and they arent. If you are past the first 6 weeks of elimination and already know that you're body can handle a few blackberries or apples, then add some of those to your oats and change it up.

The best part about this diet is you really get to know what it is, and what quantities of foods, upset your digestive system. Don't waste it by getting lazy thinking its okay to eat milk chocolate during the elimination period! Even if it is during Easter season... You can bet this household will be freezing a bag of chocolate cadbury eggs to enjoy two months from now!

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.

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 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

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.