FODMAP-Friendly in Montréal

Nuts, according to the Monash University app, are low-FODMAP in small serving quantities. I am learning to use them as a flour substitute in baking. Here are two really yummy treats which we have enjoyed very much and my belly has tolerated as well. Chewy Peanut Butter Cookies (gluten-free and low FODMAP) - 4 stars http://blog.katescarlata.com/2015/08/20/chewy-peanut-butter-cookies/ My toddler loves these! I think that next time I will add a pinch of salt. For me it made 28 smaller cookies (I rolled 1" balls and squashed them with a fork). Not too sweet and very tender. Be sure to let them cool before removing them from the cookie sheet. Lemon Bars with Almond Shortbread Crust (low FODMAP) - 5 stars https://calmbellykitchen.com/blog/2015/6/4/lemon-bars-with-almond-shortbread-crust-gluten-free-low-fodmap-dairy-free These are delicious, very lemony and a nice texture. The only complaint I have is that they are a bit ugly compared to "regular" lemon squares, so if...

I have been scouring Montréal for FODMAP-friendly ingredients. One success I have had is the 1-to-1 patisserie gluten-free flour blend from Bulk Barn. It has sweet rice flour, brown rice flour, sorghum flour, tapioca starch (maybe potato starch too) and xanthan gum, all low-FODMAP ingredients. Here are some recipes I have been using it in. Gluten-Free Dairy-Free Cranberry Scones  - 5 stars https://spoonwithme.com/2014/01/20/gluten-free-dairy-free-cranberry-scones/ Inspired by my knitting friends, I looked up a gluten-free dairy-free scone recipe. I used fresh chopped cranberries instead of dried, and added the grated zest of one orange to the batter. I omitted the salt. I also sprinkled each scone with cinnamon-sugar before baking. For me it made 12 large scones, baked for 20 minutes. Pumpkin Mug Cake (low FODMAP)  - 4 stars http://blog.katescarlata.com/2016/10/25/spiced-pumpkin-mug-cake-low-fodmap/ A double batch made in a micro-safe cereal bowl turned out much bett...

Here is a personal recipe which I adapted for the elimination phase of the low-FODMAP diet. Please use your own judgement and the Monash University app when choosing ingredients and serving sizes. Fish Tacos (low-FODMAP) Serves 4 400 g white fish fillets (e.g. sole) 12-16 corn tortillas (check Monash App for safe serving size according to the size of your tortillas) 1 cup chopped coriander leaves 1/4 cup green onion tops, finely chopped 1 box grape or cherry tomatoes, quartered 2 cups finely sliced red cabbage 1/4 cup lime juice, divided 1/3 cup mayonnaise paprika, sea salt & pepper to taste Start by making the toppings. In one bowl, place the quartered grape tomatoes, coriander and green onion tops. Stir in about 1 Tbsp lime juice and add sea salt and pepper to taste. In another bowl, place the finely sliced cabbage. Stir in about 1 Tbsp lime juice and sea salt to taste. Set both topping bowls aside while you prepare the fish and tortillas. Preheat oven to 400 ...

Here are some main course meals which I used for the elimination phase of the low-FODMAP diet. I use a kitchen scale to weigh serving sizes according to the Monash University App. Please use your own judgement when choosing ingredients and serving sizes. Maple Soy Glazed Salmon (omit the garlic) - 5 stars Very delicious. I baked in the oven for 15 minutes at 400 F instead of grilling the salmon. http://thiswestcoastmommy.com/maple-soy-glazed-salmon/ Beef and Red Wine Casserole - 3 stars I appreciated the idea of using red wine in place of making beef stock from scratch, but it wasn't really our favourite flavour. http://cooklowfodmap.com/beef-and-red-wine-casserole/ Kale Cranberry Walnut Salad - 5 stars Making this again this weekend with fresh local kale from Fermes Lufa in Montreal. I increased the red cabbage to 2 cups (1/2 cup per serving) since the Monash App says up to 1 cup is a green serving size. Keeps well (I added the nuts, cheese and craisins at time of servi...

The low-FODMAP diet was developed by researchers at Monash University in Australia and is an evidence-based method of improving symptoms of Irritable Bowel Syndrome (IBS). The acronym FODMAP stands for F ermentable O ligosaccharides, D isaccharides, M onosaccharides and P olyols. These are groups of  short chain carbohydrates like lactose,  that can be rapidly fermented in the colon to produce symptoms such as bloating, diarrhea or constipation, gas and pain. The low-FODMAP diet consists of a 2-6 week elimination phase, an approximately 10-week reintroduction and testing phase, and periodic re-testing of small amounts of problem foods on an ongoing basis afterwards. FODMAPs are important food for your intestinal flora so the focus is not on permanent elimination (as for celiac disease, e.g.) but on finding a level that limits IBS symptoms. For the most current research results on FODMAP levels in tested foods, use the FODMAP app from Monash University. Here are some repu...