Diabetes, ibs, dysbiosis, leaky gut, fodmap, nutritionistGrilled Thai Curry Chicken Skewers with Coconut-Peanut Sauce

1/4 cup soy sauce, (use gluten-free if needed)
3 tablespoons dark brown sugar, packed
Zest one lime
2 tablespoons vegetable oil
3 garlic cloves, minced
1 tablespoon curry powder
1/2 teaspoon ground ginger
1/4 teaspoon ground cardamom
1/2 teaspoon salt
2-1/2 – 3 pounds boneless, skinless chicken breasts
1 (13-oz) can coconut milk, (do not use low fat)
1/4 cup peanut butter
1/3 cup dark brown sugar, packed
1-1/2 tablespoons soy sauce, (use gluten-free if needed)
1 tablespoon red curry paste
3 tablespoons fresh lime juice, from 2 limes
1 lime, cut into wedges (optional)

Pound the chicken breasts to an even 1/2-inch thickness between two pieces of wax or parchment paper. Cut the breasts into 1-1/2″ pieces and set aside.

Make the marinade by combining the soy sauce, dark brown sugar, lime zest, vegetable oil, garlic, curry powder, ginger, cardamom and salt in a large bowl. Add the chicken pieces to the bowl and mix until chicken is evenly coated. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 4 hours or overnight.

Make the sauce by whisking together the coconut milk, peanut butter, brown sugar, soy sauce and red curry paste in a medium saucepan. Bring to a simmer, then cook over medium heat, stirring occasionally, for about 3 minutes. Add the fresh lime juice. Set aside.

Preheat the grill to high heat. Meanwhile, thread the chicken pieces onto skewers. Grease the grill. Place the skewers on the grill and cook for about 10 minutes, turning once, or until the chicken is cooked through. Serve the chicken skewers with the Coconut-Peanut Sauce and lime wedges, if desired.

From Once Upon A Chef



FodMap, IBS, diarrhea, constipation, high fodmap, low fodmap



Low FODMAP Falafel Salad

Serves 5

For the Falafel:
1 cup chickpeas, drained and rinsed very well, lightly dried
1 bunch cilantro/coriander
1 bunch flat-leaf Italian Parsley
6 green onions, green part only
2 tbs lemon juice
1 cup cooked quinoa
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 tsp ground coriander seed
1/4 tsp ground cumin
1 tbs Low FODMAP flour*
​Canola/vegetable oil for frying

For the salad:
Mixed spring greens, about 10 cups
1 medium carrot, peeled into ribbons
1 common tomato, sliced into half-moons
1/4 cup feta cheese OR 1/4 cup  sunflower seeds to keep vegan

For the dressing:
Juice of one lemon
1 tbs white wine vinegar
1 tbs garlic infused oil
1 heaping tsp Za’atar seasoning
1 tsp maple syrup
1/3 cup canola/vegetable oil
Salt and pepper to taste

Bob’s Redmill Flour is low FODMAP.  This is what I use.
Per Serve: Calories 521, Fat 27g, Sodium 339mg, Carbs 60g, Fiber 13g, Sugars 7g, Protein 17g


Start by pulsing the chickpeas, cilantro, parsley, green onion, lemon juice, salt, pepper, coriander and cumin in your food processor until it is just barely smooth enough to hold it’s shape in patties. Fold in the cooked quinoa, and flour. Form into uniform patties – I used my 1oz spring loaded scoop – and fry in batches in hot oil until the falafel are a deep golden brown, about 5 minutes each batch, flipping once. Drain cooked falafel on a paper towel when they’re done and set aside. Blend all the dressing ingredients however you please, I prefer shaking it in a mason jar. Assemble the salad by tossing the greens in dressing to your taste, sprinkling with feta cheese crumbles, carrot ribbons, and slices of tomato. Serve four falafel per serving to keep it Low FODMAP. Enjoy!
Originally posted on Zoe’s blog:
FodMap, IBS, diarrhea, constipation, high fodmap, low fodmap

Low FODMAP Meatloaf

Serves 8

1 lb ground turkey
1 lb ground beef
1 medium carrot, peeled and diced
1 stalk of celery, diced
1 leek, green part only, chopped
3 strips of bacon
1/2 cup breadcrumbs*
1/2 cup Low FODMAP ketchup**
1 egg, beaten
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 tsp Italian seasoning

Per Serve: Calories 292, Fat 14g, Sodium 503mg, Carbs 11g, Fiber 1g, Sugars 5g, Protein 30g

Preheat oven to 375(f).
​Start by browning the bacon in a large saute pan. Set aside. Add the carrot, celery, leek, salt, pepper, and Italian seasoning to the pan, and cook until the vegetables have softened. Crumble the bacon back into the mixture and set aside. In a large mixing bowl, combine the turkey, beef, breadcrumbs, egg, and the vegetable mixture. Put the whole thing into a loaf pan, and bake for 1 to 1.5 hours. Serve with mashed potatoes and green beans, or your favorite side dishes. Enjoy!

Originally posted on Zoe’s blog: