See those spaghetti squash in the picture up there?? I grew them! Okay, excitement and bragging session over. But with the many spaghetti squash that my garden produced this year, I needed to find some recipes that could spice it up in different ways so this nutrient-rich veggie didn’t get old.
Is spaghetti squash low FODMAP?
Spaghetti squash was just tested this year by Monash University where it was determined to be low FODMAP in 1 cup servings. Even in up to 2.5 cup servings, it was only moderate FODMAP rather than high FODMAP.
(Recipe & photo from thefitchen.com)
- Omit garlic (or replace with a little garlic-infused olive oil) for low FODMAP
- Swap peanuts out for almonds to make it Paleo
- Replace tamari with coconut aminos for Paleo
- Swap out rice vinegar with coconut vinegar for strict Paleo
(Recipe & photo from the wheatlesskitchen.com)
- Omit garlic (or replace with a little garlic-infused olive oil) for low FODMAP
(Recipe & photo from rubiesandradishes.com)
(Recipe & photo from grokgrub.com)
(Recipe & photo from foodrenegade.com)
As I prepare for the fast-approaching start of my master’s degree program on July 6th, I am eager to find ways to maintain my clean eating regimen while having less free time. I have created a tasty granola recipe that is multi-purpose and super easy to prepare. It also creates very few dishes, which is always one of my goals! I do not mind cooking- I actually enjoy it when I can be creative and am not hard-pressed for time, but dishes, those are not my cup of tea!
I hope you enjoy this recipe as much as I do 🙂
Vanilla Honey Granola
Paleo, Gluten-Free, Grain-Free, Low FODMAP, Low Thiol, Egg-Free, No Refined Sugar, Dairy-Free, Soy-Free, SCD, GAPS, SIBO-Specific Food Guide
- 2-3 Tablespoons coconut oil, melted
- 1 Tablespoon honey
- 2/3 cup unsweetened shredded coconut
- 1/2 cup finely chopped pecans
- 1/2 cup finely chopped walnuts
- 1/2 tsp pure vanilla extract
- 1/4 tsp sea salt (I like Redmond Real Salt)
- Preheat oven to 300 degrees Fahrenheit.
- In a medium bowl, add melted coconut oil and while still hot, stir in honey. Add remaining ingredients and mix.
- Spread mixture on a baking sheet lined with parchment paper.
- Bake for 8-10 minute, stirring granola once or twice. Watch carefully to avoid burning.
- Allow to cool. Transfer to a sealed container and store in cabinet or fridge.
- Sprinkle atop acai bowls
- Add to a trail mix
- Serve with nut milk & berries
(Gluten-free, grain-free, dairy-free, soy-free, paleo, egg-free, low FODMAP, SCD, low sulfur)
The recipe is finally here! Last year I was the one who had to sit there staring at my family while they ate dessert. This year, I vowed to be able to enjoy it with them. I had to experiment a couple of times to get the pie just the way I wanted it, but I have officially created a SIBO-friendly pumpkin pie recipe that your guests won’t even realize is “special.”
- Food processor
- Measuring spoons/cups
- Glass pie dish
- Medium saucepan
- Egg beaters for optional whipping cream
- 1 cup pecan pieces
- 1 cup blanched almond flour
- 1/2 teaspoon finely crushed sea salt
- 1 teaspoon cinnamon
- 2 tablespoons coconut oil + a little more for greasing the pan (about 2 teaspoons)
- 1 tablespoon clover honey (or other SIBO-friendly honey- see siboinfo.com)
- 1/2 teaspoon pure vanilla extract
- 2 teaspoons gelatin (this is the one I used)
- 2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
- 2 tablespoons water
- 1/2 cup full fat coconut milk + 1/2 cup water (must use gum-free coconut milk such as this one in order to be SIBO-friendly)- you could try substituting lite coconut milk, but the flavor will not be quite as creamy
- 3/4 cup pureed pumpkin (can be canned or make your own using a pie pumpkin- personally, I used half of each)
- 3 tablespoons clover honey (or other SIBO-friendly honey)
- Preheat oven to 350 degrees Fahrenheit. Generously grease bottom & sides of glass pie pan with approximately 2 teaspoons of coconut oil.
- In a food processor, pulse pecans until very finely chopped (about 15-20 seconds). They will begin to stick to the bottom edges of the food processor just a bit.
- In a medium bowl, combine almond flour, finely chopped pecans, sea salt, and cinnamon.
- In a small bowl, melt 2 tablespoons coconut oil & 1 tablespoon honey. Add vanilla extract. Stir melted mixture into dry ingredients.
- Add crust “batter” to greased pie pan. Use your fingers to press down firmly, beginning at the center and working your way to the edges. This step is very important, so take your time. If you do not make sure the pie is firmly pressed, it will be very crumbly. See photo below of what the crust should look like before going into the oven.
- Bake crust 10-13 minutes. Watch carefully to make sure it doesn’t burn. It is done cooking when golden brown.
- In a medium saucepan, combine gelatin, cinnamon, nutmeg, and 2 tablespoons water. Stir to form a paste.
- Add coconut milk and water, pumpkin puree, and honey. Heat on low for about 10 minutes, until warm throughout. Use the side of your spoon to break up any chunks of gelatin. The mixture should be smooth and warm when done.
- Pour filling into crust and allow to set in refrigerator for 3 hours or overnight.
- Use a sharp knife to carefully cut pie into 8 pieces. Be extra careful when removing the first piece. Serve with any of the recommended additions.
***In order to keep this SIBO-friendly, make sure that you limit yourself to one piece per day. Additionally, depending on how able you are to handle carbs, you may need to limit your carbs from other sources.
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Let me know what you think in the comments below!
I find myself fascinated by foods that I have never tried before. Delicata squash fell into that category a couple of months ago and I have made it my mission to figure out how to make a delicious, SIBO-friendly recipe with it. It is a delightful winter squash and the only one I know of for which the skin can be eaten (and actually tastes good!). My creation is SIBO-friendly (as long as you do not surpass your carbohydrate tolerance), paleo, SCD, low FODMAP, gluten-free, grain-free, dairy-free, soy-free, egg-free, and has a low free thiol content (for those who are intolerant to sulfur foods).
Tonight I enjoyed it with Coconut Lime Pan-Seared Rockfish and Baked Thai Eggplant Rounds. Leave your requests below for which one of these two recipes you would like to see posted on my blog!
- 1 medium delicata squash
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lime juice
- 1/8 teaspoon cayenne pepper
- sea salt & crushed black pepper, to taste
- Baking sheet
- Metal spatula
- Parchment paper- optional
- Preheat over to 375 degrees Fahrenheit.
- Wash squash skin (because the skin is edible) and cut off stem. Slice squash in half lengthwise. Scoop out the seeds. Cut into 1/2 inch thick C-shaped slices.
- In a medium bowl, combine olive oil, lime juice, cayenne, salt and pepper. Add squash and toss evenly to coat.
- Line baking sheet with parchment paper (paper is optional- I do this to avoid my food having direct contact with the metal baking sheet). Transfer squash to baking sheet. Pour any remaining sauce over the squash. Bake 25-30 minutes, flipping half way through.
Several weeks ago, I scoured the internet for a recipe for so-called “meat broth” (as opposed to bone broth) that could be made in a crockpot, was low FODMAP, super easy, and produced an excellent gelatinous texture. Either my search skills are lacking, I am too picky, or one doesn’t exist. So, I did some experimenting and created my own.
UPDATE: the debate is still out as to what signifies “bone broth” versus “meat broth”. This recipe has less bones that a standard bone broth, but it is not completely free of bones.
Here it is:
- 1 whole chicken (a 6 lb chicken works best for this recipe)
- Olive oil for oiling crockpot
- 8 cups water (use less if you have a smaller chicken)
- 1 tablespoon apple cider vinegar
- 2 teaspoons dried rosemary
- 2 teaspoons dried sage
- 2 teaspoons sea salt
1. Grease cockpot with a small amount of olive oil. Add whole chicken to crockpot (breast side down), followed by water, apple cider vinegar, rosemary, sage, and sea salt.
2. Set crockpot on low for six hours.
3. Remove whole chicken (using 2 large forks in either end) from “meat broth” and allow it to cool on a plate. Place broth into fridge for at least 12 hours to allow it to become gelatinous.
4. When ready to serve, reheat desired portion (2 cups is what I usually have with my breakfast) in small saucepan over low heat until warm (but not boiling).
- Dr. Keller said that at this stage in my healing process, I can have “meat broth”, but not “bone broth”. I have not had a chance to ask why this is. If you have any ideas, please leave a comment!
- Save the bones (and skin if you don’t eat it) from the chicken in the freezer for when you are ready to make bone broth.
- The chicken meat (with skin on) is delicious served warm for dinner if you start the crockpot before noon.
- The meat from the chicken can also be used for meals during the week. A 6 lb chicken usually provides me with about 6 cups of chicken meat.
I hope all of you Portlanders got out and enjoyed the beautiful sunny weekend that is soon coming to a close. Unfortunately, between cooking, labeling (see crazy picture of my fridge), and updating my blog, I did not get much Vitamin D. But it was all for a good cause: I am 100 percent ready to take on my first week of formal nutrition education!! Tomorrow I begin my prerequisite chemistry and biology courses and I am SO EXCITED!
About the major blog update I made this weekend: check out my Diet page. There are also subsections (Low FODMAP, SCD, Elimination, Paleo) about the various elements of SIBO-friendly diets.
My brother sent me a text last week: “want some frozen goat meat?”. My first thought was, where on earth did he get goat meat? But my immediate response was, YES! There are so few items in my repertoire of foods I can eat that I welcome any new ideas that will not feed my SIBO. I had never eaten nor cooked goat before, but I did a little research and then created my own recipe (see below). SO DELICIOUS!
Here is the recipe:
Ingredients & Appliances:
1 lb goat meat, 1-inch cubes, thawed
1 tablespoon garlic-infused olive oil (Trader Joe’s carries it or you can make your own- SCD diet safe)
3 tablespoons fresh rosemary (dried would probably work just fine as well)
- Add garlic-infused olive oil to crock pot
- Add goat meat and stir around to make sure oil touches all the meat
- Add 3 tablespoons fresh rosemary
- Cook on low for 4 hours
- That’s it! It is really that easy!