Gail’s New Recipes
LIST OF RECIPES BELOW:
1 pound tofu
1/2 cup scallions, sliced
1 small carrot, cut into matchsticks
1/2 mushrooms, diced
1 cup fresh corn kernels
This makes a nice breakfast or brunch dish, and children especially love it. Heat a small amount of oil in a skillet. (Water-saute’ if oil must be avoided.) Add mushroom and cook 1-2 minutes. Next add the carrots and corn and finally the scallions. Crumble tofu over vegetables. Reduce flame and simmer for 5 minutes. Season with shoyu to taste or chopped umeboshi plum. Simmer again 3-4 minutes and serve.
Chicken and Egg on Rice
10.5 oz. skinned and boned chicken breast
4 dried shiitake mushrooms
1/2 C water used to soak mushrooms
3 T soy sauce
2 T mirin
5 C cooked rice
- Cut the chicken breast diagonally into thin slices. Soak dried shiitake mushrooms in lukewarm water until soft. Cut off hard stems and cut into halves or slice. Cut onion into thin slices.
- In 10 in. skillet, mix all simmering sauce ingredients; bring to a boil. Add chicken, mushrooms and onion and cook over moderate heat, 2 – 3 minutes or until chicken is done and onion is tender.
- Beat eggs in a small bowl; pour over the chicken and cover with a lid. Cook until the egg is set, about 1 minute over low heat.
- To serve, put about 1 1/4 C cooked rice in a large deep bowl and gently lay 1/4 portion of chicken and egg on top of rice. Pour simmering sauce over. Serve immediately or cover with lid.
Marinated Wakame Seaweed with Tofu
1 cup soaked wakame seaweed
1 tablespoon soy sauce
3/4 teaspoon rice vinegar
1/2 tablespoon toasted sesame oil
1/2 tablespoon mirin or 1 teaspoon sugar
1 1/2 tablespoons chopped scallions, plus more for garnishing
1 block silken tofu, cubed
Toasted sesame seeds, for garnishing
black pepper to taste
Combine the soy sauce, rice vinegar, sesame oil, mirin (or sugar), and chopped scallions in a small bowl, reserving 1/4 for the tofu.
Drain and toss with the soy sauce dressing. Marinate for at least 30 minutes in the refrigerator.
When ready to serve, place the tofu on top of the seaweed and pour the rest of the dressing on top. Garnish with more scallions and toasted sesame seeds. Season with black pepper to taste. Toss all ingredients together.
Olive Oil Roasted Eggplant with Lemon
Quick and easy eggplant slices are roasted in the oven with olive oil and lemon to garnish. Since you don’t have a baking sheet, use cast iron pans.
1 large eggplant
1.5 tablespoons extra virgin olive oil
salt and pepper to taste
2 tablespoons fresh lemon juice or to taste
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper or lightly grease.
Slice the eggplant in half lengthwise, then cut each half into quarters lengthwise. Cut each of those in half to make two shorter quarters. Place the eggplant onto the baking sheet with the skin side down. Brush each piece with olive oil and season with salt and pepper.
Roast in the preheated oven until softened and golden brown, 25 to 30 minutes. Remove from the oven and sprinkle with lemon juice. Serve hot.
If you want to get fancy, here’s what to do next, to make a Russian favorite called Eggplant Caviar:
Eggplant Caviar (Russian dish)
1 large eggplant already baked as in Olive Oil Roasted Eggplant With Lemon
1 onion or half an onion
1 tomato or 1 small can of tomato paste
1 green pepper, chopped very fine
1 tsp. vinegar or lemon juice
1/2 tbsp. (or more if needed) olive or vegetable oil
1 tsp. powdered sugar
salt and pepper according to taste
When the baked eggplant has cooled, skin it and chop very fine. Chop onion and pepper and brown them slightly in 1/2 tbsp. of oil. Add tomato (or paste) and simmer for 3-5 minutes. Add vinegar (or lemon juice), sugar, salt, pepper and chopped eggplant. Cook very slowly for 20-30 minutes adding a little more oil if necessary, to prevent browning.
Remove from heat and cool. Serve thoroughly chilled as an appetizer with thin slices of pumpernickel bread and fresh unsalted butter.
Nasu Dengaku (Japanese Eggplant)
This is an absolutely delicious recipe that uses miso paste to create a flavorful and creamy glaze for eggplant. Serve with sushi rice. Adapted from World Vegetarian Classics.
1 eggplant, sliced in half length-wise
3 oz (block) tofu, drained and cubed
2 T miso paste
2 egg yolks (beaten)
1 T sugar (sorbitol sugar substitute also works great)
2 T mirin
1 tsp. roasted sesame oil
green onions, chopped finely
toasted sesame seeds (optional)
Preheat oven to 200C or 392F, and score eggplants in a diagonal grid pattern.
Brush a foil-covered baking tray with extra virgin olive oil, arrange eggplants skin-down, and brush eggplants with olive oil.
Bake eggplant 30 minutes, until tender but still firm. Add tofu and cook for another 5 minutes.
Combine miso, egg yolks, sugar, mirin in a small saucepan, and cook over low heat, stirring constantly. Towards end of cooking, add in sesame oil. The glaze is done when it is thick and smooth – do not overheat or it will curdle.
Preheat grill (broiler) to the highest setting. Spread glaze on top of eggplants and tofu, and good 4-5 minutes until glaze is puffed and browned. Sprinkle with green onions and sesame seeds.
GARLIC INFUSED OIL
1/3 cups (480 ml) extra virgin olive oil, pure olive oil or vegetable oil such as canola, grapeseed, rice bran, safflower or sunflower
1 large clove of fresh garlic, peeled, whole or halved
Have ready a glass storage bottle, container or jar with an airtight lid. Rinse with boiling water and dry thoroughly; set aside.
You have your choice of oil: grapeseed, olive oil, light oil, vegetable oil, etc.
Pour oil in a small sized non-reactive pot and heat over low heat just until just warm to the touch, then remove from heat. It is important not to overheat the oil as its flavor and integrity will degrade. No need to use a thermometer, just go by touch and only heat the oil until it is warm, not hot.
Use your knife to half the cloves, then smash the cloves first inside their skin, then peel them. Do NOT chop off the ends. For a more subtle garlic flavor, leave the cloves whole; for more potent garlic flavor halve the cloves Add garlic to oil, off the heat, and allow to sit for about 2 hours. Strain into the clean jar, making sure to remove all of the garlic pieces; we like to line a fine wire-meshed strainer with cheesecloth to catch any garlic pieces. Seal jars and store in refrigerator, using within 3 days, or freeze for up to 3 months for safety (see headnote and TIPS below).
Can Garlic-Infused Oil Be Frozen?
A few community members asked if the oil could be frozen and we were fascinated by the idea!
I reached out to Linda Harris, the Department Chair at University of California, Davis, for Food Science and Technology. She said that the oil could be safely frozen “indefinitely”. I tried to pin her down to length of time and she clarified that this was from a safety perspective and not a taste perspective.
So, the answer is YES you can freeze the oil, which means you can make larger batches and have them in the freezer available for you whenever you need it! Of course, we are concerned with flavor as well. We suggest freezing some for a month, tasting it, and see it the flavor is to your liking.
If it is, try pushing it and try 3 months the next time! And we would love to hear about your experiences, as well.
The freezing does not affect the FODMAP aspect and the recipe remains a low FODMAP recipe per Monash University recommendations.
How to Freeze Garlic-Infused Oil
Now that we know we can freeze our garlic-infused oil, what is the best way to accomplish this? Of course you have to use freezer safe containers to start, but that still leaves a variety of approaches.
We certainly think freezing in very user-friendly portions is the way to go. You can try freezing in ice cube trays and once frozen, transfer the cubes to a large airtight container or heavy zip top bag. This is great for individual (or close to it) servings.
Or, find jars that allow you to pour the oil easily once defrosted and use up within 3 days, during which you would keep it refrigerated.
KOMBU SEAWEED CHIPS
Serving size 2~3 person
Used kombu after making dashi stock 1 oz (30g)
- Cut used kombu into inch size
- Wipe all the unnecessary water on kombu with paper towel
- Place kombu seaweed on microwavable flat plate
- Microwave for 3-4 minutes at regular microwave setting in U.S.
This was okay, but the chips were still chewy. But good enough, that I finished the entire plate. Next time, I will try one of the following methods:
As possible, separate the fronds to facilitate even toasting, and as necessary, cut or tear into bite-size pieces. Toast as much seaweed as you’ll eat in a week or so or as oven space allows.
Long Toasting: Turn on the oven light, pilot light or (if your oven is so equipped) bread proofing cycle. Or place in a box-style dehydrator heated to 100 to 200°F. Arrange the seaweed in a thin layer on a baking sheet and crisp for 8 to 24 hours. The time depends upon what temperature you use, the moisture content and thickness of the seaweed. There’s no need to turn them. Don’t worry; you won’t burn it, and prolonged crisping won’t lower the quality of the food. Taste periodically, and when the sea vegetable is both crisp and tender, it’s ready. If it’s chewy, it needs additional time. Store crisped sea chips in a tightly stored container and they’ll retain their texture for a week or so.
Quick Roasting: Roast for 3 to 5 minutes at 300°F; pan-fry in oil for 4 to 5 minutes, until crisp; or dry roast in a skillet over low heat until crisp. Watch closely and turn as necessary.
Optional: After crisping, and just before serving, you may brush or spritz the chips with extra virgin olive oil and dust with a dash of cayenne.
KELP DASHI STOCK
The most distinctive thing in Japanese cooking is the use of giant kombu (kelp), dried bonito flakes, dried sardines including instant mixes as a basic soup stock. Here is the kelp version. Wipe about a 6 inch square of kelp with a damp cloth (do not wash, or much of the flavor will be lost), soak in 4 cups of water, and let sit for an hour. Heat to the boiling point, but remove the kelp just before the water actually boils. You can use the cooked kelp for other recipes. Your dashi stock is done. Leftover dashi stock may be stored in the refrigerator for 2 – 3 days or may be frozen.
Low FODMAP Lemon Vinaigrette
⅓ cup garlic-infused olive oil
3 tablespoons fresh lemon juice (about 1 lemon)
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
½ teaspoon dried oregano
¼ teaspoon salt
Whisk together all ingredients in a small bowl. Or, shake in a sealed mason jar.
Serve or store.
Storage: Refrigerate in an airtight container for use within 1 week. Whisk or shake to re-emulsify before use.
Low FODMAP Serving: One serving (about 2 tablespoons) of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary.
Dill Roasted Sweet Potatoes
2 large sweet potatoes
4 stalks green onions chopped
2 Tbsp garlic infused olive oil
1/4 tsp each sea salt and pepper
1 large bunch fresh dill (lightly chopped // 1 large bunch yields ~1/2 cup) or 1/8 C dried dill
Preheat oven to 375 degrees F (190 C) and line a baking sheet with parchment paper or foil. Lightly spray with non-stick spray.
Rinse and scrub sweet potatoes and remove any dark spots. Then dice into 1-inch cubes and add to a large mixing bowl.
Chop green onions and add to the bowl as well. Add garlic infused olive oil and toss. Then season with salt, pepper and dill and toss again until well coated. Add to baking sheet in a single layer (use more baking sheets, as needed, if increasing batch size).
Bake for 45-50 minutes or until soft and potatoes slide off a knife or fork with ease. Remove from oven and serve immediately. I added mine over a bed of fresh spinach and topped it with bleu cheese and toasted walnuts for a comforting warm salad. Will keep in an airtight container in the fridge for several days, or in the freezer for a month.
Low-FODMAP Chicken Stock/Soup/Broth
3 pounds chicken wings (can also use thighs or other pieces)
1 tbsp. black peppercorns
1 tbsp. kosher salt
1 bay leaf
1 tsp. parsley
6-8 cups of water depending on the size of your slow-cooker (will fill it within an inch of the top)
Add any other low-FODMAP seasonings you prefer (rosemary, sage, dill)
Directions for the low-FODMAP Chicken Broth:
Place chicken pieces in slow-cooker
Add enough water to cover with about 1/2 inch room at the top
Cook on low in Crock-Pot® for about 12 to 15 hours (or overnight is good)
Strain chicken pieces and discard (they really don’t taste good after soaking so long)
Stock may be used immediately or frozen in individual serving sizes
Simple Low Calorie Low FODMAP Hot Chocolate
A simple and low calorie low FODMAP hot chocolate. Low FODMAP, gluten-free, and vegan option.
1 cup milk (lactose-free cows milk or soy protein soy milk)
2 tsp white sugar
2 tsp cocoa powder
Pour 2 tablespoons of the milk into a saucepan. Heat on low and mix in sugar and cocoa. Stir until there are no lumps of cocoa.
Pour in the rest of the milk. Heat on medium-low until the hot chocolate is heated to your preferred temperature. Pour into a mug and enjoy!
There are multiple milk options. I prefer lactose-free cows milk.
If you use soy milk, make sure to use one made with soy protein, not soy beans, to keep the FODMAPs low. Almond milk is another option. Coconut milk is only low FODMAP at 1/2 cup.
Cocoa powder is only low FODMAP at 2 heaped teaspoons per serving.
If you use an artificial sweetener instead of sugar, make sure to check the ingredients lists, since some have added sugar alcohols (in particular some stevia blends). It’s best to consume artificial sweeteners in moderation, even if they are low FODMAP.
Low-FODMAP Smoky Collards With Chickpeas Recipe
Total Time: 25 min
Prep Time: 15 min
Cook Time: 10 min
Servings: 4 (3/4 cup each)
Like kale, collards are near the top of the list when it comes to nutrient-rich greens, but many of us have never learned to like them. We’ve created a recipe that will make you want seconds! Blanching the greens before sautéing reduces some of their bitterness, while bacon and smoked paprika contribute rich flavor. Add some variety to your low-FODMAP vegetable rotation with these greens.
2 1/4 teaspoons salt (divided)
1 pound collard greens
2 tablespoons garlic-infused olive oil
2 ounces sliced Canadian bacon (finely diced)
2/3 cup scallions (green part only)
1 1/2 teaspoons smoked paprika
1/4 teaspoon freshly ground black pepper
1 cup low-sodium canned chickpeas (drained and rinsed)
6 tablespoons water
In a stockpot or Dutch oven, bring 3 quarts of water and 2 teaspoons of salt to a boil.
While water is heating, trim collard greens. Where the rib is more than 1/8-inch thick, trim closely and discard the rib. Stack several leaves together and slice them crosswise into half-inch slices. Wash and drain the leaves, and submerge them in the boiling water. Cook for two minutes, stirring a couple times. Drain the leaves in a colander.
Return the pot to the stove and heat on medium-high. When the pan is hot, add garlic-infused oil, swirling the pan to coat it with oil. Add the diced bacon and cook until crisp and brown, about one minute.
Add collards, scallions, ¼ teaspoon of salt, smoked paprika, and pepper. Sauté for two minutes.
Add chickpeas and water. Lower the heat to medium, cover and cook until leaves are tender but slightly chewy, about three minutes.
Remove cover; if any liquid remains, turn the heat back up to medium-high and cook with occasional stirring until liquid is evaporated.
Ingredient Variations and Substitutions
Canadian bacon is also known as “back bacon.” You can use diced regular bacon, ham, or pancetta instead of Canadian bacon.
To make this recipe vegetarian, omit the bacon and increase the smoked paprika to 2 teaspoons.
Cooking and Serving Tips
Turn this side dish into a filling meal: serve it on top of cooked rice, quinoa, millet, buckwheat groats, teff, or millet. These are all low-FODMAP grains you can enjoy without triggering symptoms.
Easy Low-FODMAP Liver and Green Onions
1 C chopped up beef liver
1/4 C chopped green onions
1 tbsp. fresh lemon juice
salt and pepper to taste
1/2 to 1 tbsp. olive oil or butter (add more if liver sticks too much to the pan)
Heat skillet over medium heat. Add oil or butter and coat pan. Add liver, green onions, lemon juice and start stir-frying.
While cooking, add salt and pepper to taste.
Cook until the liver is still pink on the inside, but cooked.
Overcooking liver ruins this dish. Liver tastes horrible leftover, so only make enough for your current meal. That’s why I don’t cook much liver for this recipe. I absolutely enjoy liver this way and it’s great for my anemia diet, cuz it’s so easy to prepare.
Shepherd’s Pie (Iron-rich version)
This is a version to maximize absorption of iron from the ground beef, so I’ve omitted dairy from the recipe, though not sure about the corn, but hell, I got to enjoy my food!
First make dill mashed potatoes as follows:
2 teaspoons butter
3 tablespoons homemade low-FODMAP chicken stock (see above)
4 medium baking potatoes, cut into eighths (leave skins on for nutrition and iron)
3/4 tsp. salt
1/4 tsp. pepper
1/3 C homemade chicken stock (may use less to keep potatoes from becoming too watery)
chicken stock also used to boil potatoes
1/2 tsp. dried dill
Place stock and butter in a medium bowl. Cook scrubbed potatoes whole in boiling water/chicken stock to cover, 35 minutes or until tender. Drain
Mash with stock and butter in the bowl.
Stir in remaining ingredients.
Now make the Shepherd’s Pie:
1 pound ground beef
Olive oil (1 to 2 tsp.) or 2 tsp. garlic infused olive oil
1 medium onion or 5 green onions, chopped
1 clove garlic, chopped or 2 tsp. garlic infused olive oil, if omitting garlic (see olive oil above)
dill mashed potatoes (see above)
2 cups corn (to cover the meat)
salt and pepper and dill to taste
In a frying pan that can go in the oven, saute the onions and the garlic in olive oil until wilted, remove. Skip sautéing the onions and garlic and just add the oil if using garlic infused olive oil. Add the beef to the pan and cook it until done. Remove the fat. Return the onions and the garlic (if using onions and garlic), add salt, pepper and dill, and stir evenly.
Cover the whole thing with corn. Spread the hot mashed potatoes on top of the corn, making grooves.
Set in the oven about 1 hour at 300 degrees F or until the potatoes are all brown and crispy all around the rim.
We use an iron frying pan and it’s just great. You can also use a glass baking casserole and cover with foil to bake. The longer you leave it in the oven, the better because all the flavors marry and it is just nice. You can lower the heat in order to leave it in longer.
Stir-Fried Chicken & Vegetables With Rice Pasta
About 3 cooked chicken thighs/legs, with meat taken off the bone, sliced thinly or in stir-fry size pieces. Leftovers from lemon chicken is great.
1/4 head green cabbage (1/2 head if cabbage is small), cut into long shreds
3 oz. cooked rice noodles (slightly undercooked, cuz they’ll cook more during frying)
2 cups matchstick carrots
3/4 cup of broccoli florets (can use frozen)
1 red bell pepper, stem and seeds removed, and sliced very thin
5 green onions, chopped
3 shiitake mushrooms (rehydrated from dry), stem removed and sliced (save water soaked in for stock)
salt and pepper, to taste
1 tbsp. toasted sesame oil
1/2 tbsp. garlic infused olive oil
1/4 cup chicken broth OR 1/4 cup shiitake mushroom water
1 tsp. toasted sesame seeds (optional)
FOR THE SAUCE:
1/8 tsp. ginger powder or just a tad
1 tbsp. corn starch
1/8 C soy sauce
1/8 C shiitake mushroom water
A tad of sesame seed oil
A tad of garlic infused olive oil
1/2 tbsp. mirin
1/4 C chicken stock
Combine all of the sauce ingredients in a bowl and whisk to combine. Set aside.
In a large skillet or wok, heat 1/2 tbsp. garlic infused olive oil and 1/2 to 1 tbsp. sesame oil over medium-high heat.
Season the chicken with salt and pepper, and sear on both sides in the oil until golden brown and cooked through, about 3 minutes per side. Using tongs, transfer the cooked chicken onto a plate and set aside.
Add the bell pepper, green onion and broccoli to the skillet and saute for 4 minutes (if for some reason your skillet is looking dry after cooking your chicken, add shiitake mushroom water).
Add in the cabbage, rice pasta, carrots, and mushrooms into the skillet.
Season with a little salt and pepper and toss until veggie/pasta mixture is evenly combined, sauté cabbage until it slightly wilts, about 3 minutes.
Pour in chicken broth OR shiitake mushroom water and whisk the sauce once more and add the sauce. Toss until cabbage and pasta are fully coated and let cook until sauce thickens, about 4 more minutes.
Add chicken back into the dish, a tad of sesame oil, salt and pepper to taste.
Apples Cut (To Prevent Browning)
4-5 apples, cored and sliced
4 C cold water
1/2 tsp. salt
Dissolve the salt into the cold water and stir well. Add the apples and immerse them in the solution.
Soak apples for 5 minutes, then drain away the water. Do not rinse them. Package your apples into individual or one large airtight container then store in the refrigerator up to 5 days.
You can do this on a smaller scale with just one apple as well, just reduce the water and salt in half.
Macaroni-Beef Skillet Supper (low FODMAP)
1 1/2 C brown rice elbow macaroni
1 lb. lean ground beef
1/2 C diced green onions
2 tbsp. garlic infused oil
16 oz. can diced tomatoes (pureed in blender)
freshly ground black pepper
2 tbsp. worcestershire sauce
1/2 tsp. Italian seasoning
Cook the macaroni in boiling water according to package directions. Drain and set aside. Rinse with cold water and break apart any macaroni that is sticking together with your fingers.
Saute’ the meat, green onions in garlic oil until the meat loses its pink color, and the onions are tender. Add pepper, pureed tomatoes. worcestershire sauce and Italian seasoning.
Bring mixture to a boil, then simmer gently for about 5 minutes. Mix in the cooked macaroni and simmer for 5 more minutes.
Turmeric-Ginger Tea (low FODMAP)
1 cup water
1/4 tsp. ginger powder
½ tsp. turmeric powder
2 1/2 tsp. sugar
Slice of lemon or lemon juice to taste
Pinch of black pepper
½ tsp. coconut oil
In a small saucepan, bring water to a boil, add the ginger and turmeric root, then simmer for 10-15 minutes, then add sugar to taste and a wedge of lemon. Also add the coconut oil and the pinch of black pepper, both of which make the turmeric more easily absorbable and maximize its health benefits.
HOMEMADE MILD CURRY POWER (Low FODMAP)
2 tsp. ground cumin
½ tsp. ground black pepper or ground coriander
2 tsp. ground turmeric
½ tsp. ground mustard
½ tsp. ground ginger
Mix and shake all together in an airtight jar.
CHICKEN CURRY (Low FODMAP)
1 to 1¾ lbs. chicken thighs or cut-up broiler-fryer chicken or chicken breast with rib-meat
salt and pepper to taste
green onions (equivalent to 2 onions)
7.5 oz. canned diced tomatoes drained (about the size of one tomato) or 1 tomato
coconut oil (1 tsp.)
1 C water
½ C plain kefir
1.5 tbsp. homemade mild curry powder (SEE ABOVE)
1/2 to 1 tsp. garlic oil
Cut chicken into serving size; sprinkle with salt and pepper. Set aside. Chop tomato coarsely (if using tomato instead of canned tomato).
Heat coconut oil in large skillet or Dutch oven and add garlic oil and green onions. Saute’ until green onions are done.
Add chicken and reduce heat to medium low; cover with a lid and cook chicken until half done.
Add homemade mild curry powder and chopped tomato; stir and continue to cook adding 1 C water. Cook 1 hour over low heat. Add more water if necessary and add kefir during the simmering process, stirring constantly.
Pour the chicken curry in a large serving bowl and serve with cooked rice.