If You Just Can’t Fathom Going No Salt, Why Not Try LoSalt?

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***This is a sponsored post. I received a sample of LoSalt for the purpose of review. Now that we’ve got that out of the way…***

Chances are you or someone you know well has been told at one time or another to watch your/their sodium intake. Sometimes it’s because of high blood pressure, other times because of swelling due to water retention, and then there’s just your general health to be considered. But salt is not only something we need in certain amounts but it’s in an awful lot of things we eat. Especially if what we eat is highly processed–salt is an excellent preservative.

Chemically, table salt is sodium chloride, and the sodium is what gets many into trouble. There are other types of salts, though, and LoSalt–a salt substitute launched in the UK in 1984–using a combination of 1/3 sodium chloride and 2/3 potassium chloride. Now, potassium is another one of those minerals our bodies need, but it’s not something you want to load up on either. Still, if your doctor is concerned about your blood pressure, LoSalt might be a good option if you just crave that salt-enhanced flavor in your food.

The might comes in when you look at the rest of the picture. Folks with any sort of kidney issues should be careful with potassium intake, as it may be harder for your body to process the potassium, leading to other health problems just as serious as the ones you might try to avoid by using a salt-substitute in the first place. Also, talk to your doctor or dietitian about these sorts of changes, or ask your pharmacist if there’s a chance extra potassium could interfere with any other meds you’re taking.

As always, be safe and do your own research with credible sources.

Todd and I had no qualms about trying out the sample of LoSalt we received last month, using it in place of table salt on occasion. The flavor-enhancing properties seemed just the same as your average iodized table salt and there was nothing unpleasant about it’s texture and no aftertaste like you get with sugar substitutes. Still, we do prefer Kosher salt for cooking, and seldom have a need for table salt after the fact, so it’s not become our go-to seasoning just yet.

Of course, if you’re still worried about your salt intake of whatever stripe, there are other ways to enhance the flavor of your food. Experimenting with fresh and dried herbs can add flavor without salt and a bit of lemon juice can boost the flavor of a soup or steamed vegetables.

However you choose to add flavor to your meals, always remember moderation in everything… even moderation.

Review: Meals in a Jar

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***This is a sponsored post. I was provided a copy of Meals in a Jar by Julie Languille for the purpose of review. All opinions expressed below are my own and no further compensation has been received. Now that we’ve got that out of the way…***

I’ve spent quite a lot of time contemplating this new book by Julie Languille over the last couple of months. What I thought was going to be a book of creative, giftable soup mixes and the like instead sent me down the rabbit hole of meal kits and disaster preparedness that’s blossomed into a bit of an obsession.

I quickly realized that I’d misjudged Meals in a Jar: while there are various dry mixes that would look lovely stacked in a Mason jar with a decorative tag, just like you see on the cover of the book, there is much more to be found in this slim volume. Created with an eye towards making nightly dinner preparation quick and easy, this is also–I think–a must-have book for anyone wanting to put together food storage preparations that is also on a restricted diet.

(Yes, I’m talking about FODMAPs, allergies, gluten-free, etc. The whole lot of them.)

While I do not consider myself part of the prepper movement, I do live in Florida and we spend half of each year figuratively dodging storms. While Tallahassee hasn’t faced a major storm in a couple of decades, as the hurricanes and super storms keep getting more and more violent, it behooves me and everyone else to give some thought to disaster preparedness–something I know I and a lot of others have grown complacent about. And thanks to the “popularity” of prepping, it’s become quite easy to order up enough food and water supplies for any given length of time that you think you might need–from an extended power outage due to a storm to a multi-year supply in case of the collapse of life as we know it.

Unless, of course, you have a restricted diet due to allergy, intolerance, or other health reasons. You can get “raw” materials (either freeze dried or dehydrated in most cases) but they come in such large containers that they aren’t practical for smaller time frames. The prepared meals (like MREs and such) almost always have ingredients that aren’t necessarily safe for people on special diets, which is where Meals in a Jar comes in.

In addition to the dry mixes that can be packaged in either quart jars or vacuum-sealed pouches and feed anywhere from 6-8 on average, Languille has also included recipes for canning prepared meals that just need a little finishing on the stove. This is where the rabit-hole came into play as I’ve never been one for canning of any sort, and this wasn’t just water-bath canning but pressure canning!

Yes, this is why I recently bought a pressure cooker. And a Food Saver. And retort pouches (like the pouches some tuna comes in these days, but approved for pressure canning) and a Jaw Clamp sealer to close them. It’s been a bit of a process, and not just so that I could test out her recipes–I really want to be able to put away safe emergency supplies for Todd and I.

Of course, I didn’t feel the need to make 16 batches of anything at this point, when I was still approaching the concept with caution, so I scaled down her recipes to just a couple of batches each and portioned them better for us–after all, if we’ve lost power and have no way to safely save leftovers, 8 servings of anything are going to be a waste! I decided to try, to start with, two dry preps [Chocolate Chip Pancakes (p 31) and Potato, Chive, and Cheddar Soup (p 56)] and one “wet” or cooked prep: Beef Burgundy (p 88) as well as canning some bacon to go along with the soup recipe.

Looks a little messy, but having everything handy made putting together the pancake kits that much easier.

Looks a little messy, but having everything handy made putting together the pancake kits that much easier.

I started with the Pancake mix, using my own flour blend for the all purpose in the recipe, and making small pouches with my Food Saver for the chocolate chips, the coconut oil, and the brown sugar (this was such a cool trick, using brown sugar with a little water and a pinch of salt to make your own syrup). It’s true that the vacuum-sealed versions aren’t as pretty to look at as the jars, but they also have less chance of breaking if they get jostled around and fall in my very crowded pantry.

Jars versus Pouches

Jars versus Pouches

Thankfully I already had a dehydrator, which made putting together the soup kits a bit easier (since I needed to sub turnips for onions for this one, and dry out some lactose-free sour cream). I did have to order the freeze-dried cheddar cheese and decided to get a big container of the potato flakes while I was at it.

This might not have been the best way to end up with lactose-free sour cream, but it worked well enough for me.

This might not have been the best way to end up with lactose-free sour cream, but it worked well enough for me.

Finally, after scaling down the Beef Burgundy recipe I prepared the beef and vegetables and let it cool completely. Since I opted to can in retort pouches instead of glass jars, I had to make sure the beef was cool before filling and sealing the bags. Then they and several pouches of bacon (laid out on parchment paper and folded into bundles) got put into the steamer basket (to keep them snug–too much room and the pouches could burst a side seam) and into the pressure canner for 90 minutes. (Pressure cooking is fast, pressure canning takes time.)

The prepared beef inside the retort pouch.

The prepared beef inside the retort pouch.

The silver pouches don’t look like much when they come out of the canner, but mine looked a little odd–like maybe one of the bacon pouches had leaked (I knew it wasn’t the Burgundy Beef as it would have been red or brown, not clear). I didn’t see any openings, but just to be safe I put the bacon pouches in the fridge and planned to use them within a couple of days (the alternative would have been to put them into new pouches and reprocess them within 24 hours–I wanted to do some more research, first).

The bacon, straight out of the canning pouches.

The bacon, straight out of the canning pouches.

Since we love breakfast for dinner, one Saturday evening I opened the pancake kit and mixed up some very tasty pancakes. Now, I don’t know if it was because of my flour substitutions or not, but I needed almost double the water her instructions called for to make any sort of pourable batter–as written it was more of a quick-bread consistency. Still, once adjusted it cooked up great, and Todd couldn’t tell that the syrup was any different. The bacon that I’d canned might have been fully cooked after processing, but it wasn’t crispy, so I popped it into the over for a bit to brown it up.

Chocolate chip pancakes with the crisped-up bacon.

Chocolate chip pancakes with the crisped-up bacon.

Everything tasted fantastic.

The same could be said for the Beef Burgundy that I served another night. For being cooked and then fully processed, it wasn’t tough, mealy, mushy, or otherwise overdone–something that is a viable concern when canning ready-to-eat meals.

The reheated beef burgundy--all it needed to be finished was a bit of flour and water to thicken the sauce.

The reheated beef burgundy–all it needed to be finished was a bit of flour and water to thicken the sauce.

One of the reasons the author likes to prepare these meals ahead is to make dinner preparation that much easier. And we tested this idea, too, when one night Todd’s plans didn’t work out and we needed something in a bit of a pinch. Well, I pulled out the jar of Potato, Chive, and Cheddar Soup, added the required 12 cups of water and let it cook 45 minutes. No fuss, no muss, and it saved us from needing take-out or cereal for dinner.

So while I still have some skill checks to pass on the pressure canning front, I have a feeling I’ll be making more of Languille’s kits to have on hand for real emergencies as well as the day-to-day ones that crop up.

If you’re interested in putting tactics like this to work, I strongly suggest teaming up with a few friends to make the work lighter. Either everyone makes a separate recipe and you swap or you all convene in whoever’s got the largest kitchen’s home and make up your kits in assembly line fashion. Either way you’ll get a better assortment than doing it all yourself. But even if you just put together a kit of 16 meals whenever something goes on sale, you’ll still be doing better than most!

Review: Diabetes Prevention & Management Cookbook

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***This is a sponsored post. I received a copy of The Diabetes Prevention & Management Cookbook by Johanna Burkhard and Barbara Allan, RD, CDE for purpose of review. All opinions expressed are my own. Now with that out of the way…***

I grew up with a grandmother with diabetes as well as a cousin with juvenile diabetes. It was something that was all around and I didn’t think too much about it. When I was 19 and diagnosed as hypoglycemic (low blood sugar) and told that it was a good bet that in 30 years or so my pancreas might give out and I’d swing over to diabetes (hyperglycemia), I also wasn’t all that shocked.

[It hasn’t happened yet, by the way, but my endocrinologist does check my fasting glucose every 6 months when he checks my thyroid levels (just in case anyone was prone to worry).]

Back then, I was told to follow a “diabetic diet” by my gp, as the two disorders were treated the same, with low blood sugar not quite as worrisome but still meddlesome. You know that scene from Steel Magnolias? I’ve been there a few times. This directive also caused me some other issues because using the diabetic substituted was doing more harm than good for my system. These days there’s no such thing as a diabetic diet, but there are guidelines when it comes making healthy choices that will minimally impact your blood sugar level, which is where a book like The Diabetes Prevention & Management Cookbook can definitely come in handy.

It’s not just a cookbook, the first half is a primer on what diabetes is and ways to live with the diagnosis. It also deals a lot with strategies for those with pre-diabetes that can help avoid escalation of blood sugar/insulin imbalances. There are sample meal plans and guides on appropriate-calorie snacks to help maintain stability without putting on weight. Of all the many books I’ve read over the years about nutrition and diabetes in particular (a lot of my own journey with low blood sugar has been dependent on self-study), I’ve found this to be both comprehensive and easily understandable book on the subject, breaking it down into 10 steps for the prevention and management of diabetes.

Whether you’re diagnosed or predisposed to diabetes or not, the majority of the recipes are good, solid food for anyone. As is our usual practice, we dove into the cookbook portion of the book and made several of the 150 recipes and enjoyed every one of them.

Creamy Tuna Pasta Bake (p.300) and Parsley Baby Carrots (p.325)

Creamy Tuna Pasta Bake (p.300) and Parsley Baby Carrots (p.325)

Creamy Tuna Pasta Bake

  • Preheat oven to 350 degrees F (180 degrees C)
  • 13- by 9-inch (33 by 23 cm) glass baking dish, sprayed with vegetable oil cooking spray

Makes 8 servings

1 Tbsp canola oil
4 cups sliced mushrooms
1 cup sliced green onions
3 cloves garlic, minced
1/3 cup all-purpose flour
2 cups low-fat (1%) milk
1 cup Low-Sodium Chicken Stock (p.204) or low-sodium or no-salt-added ready-to-use chicken broth
3 tomatoes, seeded and diced
1/2 cup freshly grated Parmesan cheese
1/2 cup chopped fresh basil
1/2 tsp freshly ground black pepper
1/4 tsp salt
3 cups penne or spiral pasta
4 cups broccoli florets and chopped peeled stems
2 cans (each 6 oz/170 g) water-packed light tuna, drained and flaked
1 cup fresh whole wheat bread crumbs
1 cup shredded light Gouda or Cheddar cheese

  1. In a large saucepan, heat oil over medium-high heat. Add mushrooms, green onions and garlic; cook, stirring occasionally, for 5 minutes or until softened.
  2. In a bow, whisk flour and 1 cup (250 mL) of the milk until smooth. Whisk in the remaining milk. Add to pan, along with stock, and bring to a boil, stirring. Boil, stirring, for 3 minutes or until sauce thickens. Remove from heat and stir in tomatoes, Parmesan, basil, pepper and salt.
  3. In a large pot of boiling water, cook pasta for 7 minutes or until almost tender. Add broccoli and cook for 1 to 2 minutes or until pasta is al dente and broccoli is bright green and still crisp. Drain and chill under cold running water. Drain well and return to pot. Stir in tuna and sauce. Spread in prepared baking dish.
  4. In a bowl, combine bread crumbs and Gouda; sprinkle over top.
  5. Bake in preheated oven for 40 to 45 minutes or until topping is golden and center is piping hot.

Nutrition info per 1 1/2 cups (375 mL): Calories 333, Carbohydrate 42g, Fiber 5g, Protein 25g, Fat 7g, Saturated Fat 3g, Cholesterol 26mg, Sodium 472mg

Food Choices: 2 Carboydrate, 2 Meat & Alternatives, 1/2 Fat

We cut this in half, of course, and left out the mushrooms and broccoli (both being High-FODMAP vegetables), but with them this is easily an all-in-one meal. Maybe add a green salad if you’re looking to round out the plate a bit. I remember not agreeing with their method of making the sauce, so used the standard sauce protocol of starting with a roux (from the oil and flour) and then whisking in the liquids a little at a time. Were I the one writing this recipe, I also would have put the pasta as step 1, and started step 2 with “Meanwhile…” but that’s just armchair editing. This was a wonderful take on the the standard tuna noodle casserole–comfort food that doesn’t have to be done away with when you’re making healthy choices.

Thyme-Roasted Chicken (p.268) and Ginger Brown Basmati Rice (p.311)

Thyme-Roasted Chicken (p.268) and Ginger Brown Basmati Rice (p.311)

This was the rice dish that took longer than the chicken I prepared in the pressure cooker. Both were quite tasty though the rice was a little softer than we usually prefer.

Sweet-and-Sour Pineapple Meatballs (p.255)

Sweet-and-Sour Pineapple Meatballs (p.255)

Loaded with vegetables, this dish starts with their Meatball recipes on page 254 (that makes 64 meatballs). If you make the full complement of meatballs you’ll use half of them for this recipe and be able to put the others away in the freezer for another use.

Shrimp and Vegetable Spring Rolls (p.196) and Asian Beef Noodle Soup (p.206)

Shrimp and Vegetable Spring Rolls (p.196) and Asian Beef Noodle Soup (p.206)

I won’t be adding spring-roll roller to my resume any time soon (those rice-paper wrappers are finicky, to say the least) but they made a very tasty accompaniment to this hot and flavorful soup.

Baked Cinnamon French Toast with Strawberries (p.176)

Baked Cinnamon French Toast with Strawberries (p.176)

We love having breakfast for dinner so much that I picked this French toast recipe for my birthday dinner this year. She bakes hers to cut down on the fat, but it took a while to cook. I probably could have done my usual and put them on the non-stick electric griddle and gotten the same benefit. Instead of the syrup or sugar that usually tops French toast, she suggests strawberry yogurt and sliced berries. This was rather inspired, frankly, and something I’ll be keeping in mind for the future.

Grilled Salmon and Romaine Salad (p.223)

Grilled Salmon and Romaine Salad (p.223)

The salad was good, but I wasn’t a huge fan of the dressing–too much parsley for me. It made a fabulous marinade for the salmon, though, so I think I’d just use it for that and make up a standard vinaigrette to dress the rest of the salad.

 

Parmesan Two-Potato Bake (p.338)

Parmesan Two-Potato Bake (p.338)

Another recipe that was fabulous but that I’d tweak a bit if I make it again, this called for alternating layers or white and sweet potatoes with all of the cheese and seasoning on top. While visually pleasing, it meant the potatoes below the top layer didn’t get the full benefit of flavor (and we all know white potatoes need all the help they can get), so I’d probably toss it all together before putting in the baking dish.

 

Leek, Potato and Kale Soup (p.217)

Leek, Potato and Kale Soup (p.217)

We popped this one into the crock pot one day and came home to a very nice soup supper on a cold, rainy spring day. They didn’t call for the shredded Parm but just about everything is better with a bit of cheese on top.

Chicken Shepherd's Pie (p.276)

Chicken Shepherd’s Pie (p.276)

Shepherd’s pie is another one of those comfort foods that is nice and reliable but can use an update from time to time. This one got a lift from ground chicken instead of beef, and I substituted chopped eggplant for the mushrooms usually called for. The sweet potato topping, though, was the real innovation and was a great choice. We’ll definitely be keeping this one in the dinner rotation.

Chicken Stir-Fry with Rice Noodles and Vegetables (p.273)

Chicken Stir-Fry with Rice Noodles and Vegetables (p.273)

Finally, this stir-fry was another favorite because it uses one of my favorite noodles. These rice noodles (also known as cellophane noodles or Mai Fun) only need a soak in hot water to become pliable and mostly cooked, and then a quick swirl in whatever sauce and flavorings that you care to add. Since snow peas are High-FODMAP, the substitution we went with was the safe green bean. Still got the goal accomplished, though!

Overall, if you’re looking for a guide to diabetes management, you could do far worse. Whether your doctor has mentioned you need to make a change or you have friends or family who you want to be able to cook better meals for when they come to dinner, The Diabetes Prevention & Management Cookbook can help you with those plans.

Review: Cooking for the Specific Carbohydrate Diet by Erica Kerwien

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I received a copy of Cooking for the Specific Carbohydrate Diet for purpose of review. All opinions expressed below are my own.

Once upon a time (though I should hasten to add, this is no fairytale) a mother was faced with a sick child and very few answers. Eventually the doctors diagnosed Emily Kerwien’s son with Crohn’s Disease, but it was far from a simple answer. Searching around for anything to help her son live a better life, the Specific Carbohydrate Diet was suggested and Kerien threw herself into learning about an eating plan to eliminates many combative carbohydrates from the diets of those with an Inflammatory Bowel Disease, chronicling her progress on ComfyBelly.com.

I was given the opportunity to take a look at Kerwien’s book, Cooking for the Specific Carbohyrdate Diet, to satisfy my curiosity about another diet out there with the aim to make life easier for those with imperfect digestive systems, having recently switch to a Low-FODMAP diet for similar reasons.

While the subtitle mentions that the recipes are sugar-free, it should be noted that this talks to refined cane sugars only. Honey is used whenever additional sweetness is required, and the substitution guide in the back of the book lists dates as a SCD-friendly alternative. There truly are not any grains, gluten-bearing or not, in this book, instead using a variety of nuts, nut flours, and certain beans. Starchy vegetables like sweet potatoes are also forbidden on the SCD diet. In many ways, SCD is the polar opposite of Low-FODMAP, but might make a good option for those who the Low-FODMAP diet does not appear to help.

With the deck a little stacked against my current dietary choices, I gamely read through the recipes, hoping to find some common ground. Some recipes were safe for us to try as-written, and others required substitutions to keep them Low-FODMAP while still getting the overall feel of the recipe.

Our slightly-modified Dirty Rice was rich and tasty and a great one-dish meal.

Our slightly-modified Dirty Rice was rich and tasty and a great one-dish meal.

Todd decided to try her Dirty Rice (p.124). Of course, she called for cauli-rice (cauliflower spun through a food processor then steamed til tender) and we used regular rice, but otherwise the dish studded with bacon, pork, celery, and peppers made for a very tasty supper.

Studded with ham, red bell peppers, green onions and cheese, this quiche was one of the best I've made in a while.

Studded with ham, red bell peppers, green onions and cheese, this quiche was one of the best I’ve made in a while.

I was intrigued by her Simple Quiche (p.101) and her use of yogurt in place of the usual milk or heavy cream most recipes call for. I skipped the crust and was shocked when, instead of overflowing the pie dish as it seemed like it would, it puffed up almost like a souffle. Aside from needing a little additional salt (pretty common with any health-focused cookbook) it was an excellent recipe and one we’ll likely return to in the future.

Our only disappointment, this focaccia isn't something we'll be making again.

Our only disappointment, this focaccia isn’t something we’ll be making again.

To go with a vegetable soup one night, I tried out her Pizza Crust/Focaccia (p.98) recipe as a side dish. She calls for blanched almond flour which is not something we’re keen on, here, so I used my trusted flour blend (which is not SCD-approved, but safer for us). Because of the substitution I made, I don’t want to be too hard on this recipe, but the lack of leavening and the lack of xanthum gum, etc. to improve the texture makes me wonder if this recipe would yield the result we would have expected from a pizza crust. It made an interesting cracker-bread with a wonderful flavor, but it’s not something we’ll be making again, especially since I’ve made better-textured gf-pizza crust a couple of months ago.

Like a rich pot roast, but even better.

Like a rich pot roast, but even better.

The Braised Short Ribs & Carrots (p.130), on the other hand, was a rich and wonderful meal with the addition of some brown basmati rice. After a day in the slow-cooker the short ribs really were fall off the bone tender and made for a very rich broth to spoon over the brown basmati rice I made to go with it.

A bit messy to eat, but worth the extra napkins!

A bit messy to eat, but worth the extra napkins!

Finally, for a light-but-filling weekend supper I made her Fish Tacos (p.136) and Zucchini Sticks (p.40). The tacos also pulled forward some of her other recipes: Avocado Crema (p.77), Creamy Coleslaw (p.55) and her SCD-safe Tortillas (p.97). Since we have no problem with corn tortillas, I did skip that step, but the other recipes all worked well together. The crema, especially, was a delight as it was a wonderful way to stretch an avocado and not so strongly flavored that Todd (not a huge fan of avocados, in general) had no problem with it in the mix. The Zucchini Sticks are a nice alternative to French fries or other starchy sides, the Parmesan cheeses (both grated and shredded) responsible for most of the flavor and much of the texture.

The Specific Carbohydrate Diet seems to be one that takes an extended time to “work”–where a Low-FODMAP diet will usually show in a matter of weeks whether the patient will respond to it, the nature of IBD takes much longer to resolve and someone might need to stay on the SCD for two years or more in order to receive the full benefits of the lifestyle change. Not a quick fix, but if it’s something your doctor has recommended, this book may well help you navigate the what’s for dinner challenge a little easier.

Dining Out on a Low-FODMAP Diet

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Hands-down, eating at home is the safest way to ensure compliance on any sort of restricted diet. But it’s not always the most fun, and sometimes you just plain want to go out and have someone else do the work.

Is that even possible on a Low-FODMAP diet? Absolutely.

Steak Toscano and Grilled Vegetables from Olive Garden

Steak Toscano and Grilled Vegetables from Olive Garden

Once you’ve finished the elimination and challenge phases (the diagnostic portion) of the diet, the only limitations are your personal trigger-foods, and everyone is going to be a little different in that respect, and there’s nothing that says you cannot have something that might cause you some upset, if you’re willing to accept the intestinal consequences. The more numerous your intolerances, the tougher it might be to find suitable items on the menu, but it’s far from impossible.

Plan Ahead Whenever Possible

If you know you’re meeting up with friends for a celebratory dinner on Friday night, check out the restaurants menu online (if possible), or give them a call a day or two ahead of time (in the late afternoon, before the dinner crowd comes in) and ask about any substitutions that might be available. There are plenty of websites and apps that keep track of allergy-friendly restaurants with star-ratings, reviews, and sometimes links to their menus. Some of the apps will even use the gps-locator to find restaurants in your vicinity–useful for when you’re travelling.

If reservations are required, that’s also a good time to bring up a restricted diet situation.

Chain Restaurants are Your Friend

As much as we love to support local, independent restaurants, we’ve found that the chains are usually better equipped to handle special-diet requests, as the corporate office is able to figure out and disseminate the needed information and ingredients. For instance, Panera has a “Hidden Menu” of gluten-free entrees (salads and egg bowls) that you can find on their website and request to order from at any store nationwide.  Olive Garden has gluten-free pastas available as well as items from their grill that are suitable for a low-FODMAP client. And Five Guys Hamburgers and Fries has a bunless ordering option that turns your choice of burger and toppings into a sort of patty salad that, frankly, is more tasty than it sounds!

A bunless Bacon Cheeseburger from Five Guys

A bunless Bacon Cheeseburger from Five Guys

That’s not to say that you won’t find local establishments willing to serve your needs, but when it doubt the chains can help you out.

Beware of Soups and Sauces

This is probably one of the tougher things to work around in a restaurant setting as soups and sauces are going to be pre-made in large batches (for the most part) and will likely have onion and garlic–common trigger-foods for people sensitive to fructans (also the family of FODMAPs that contain wheat). So while you might be able to get gluten-free pasta at an Italian restaurant, the sauce options might still prove problematic.

Dine at Non-Peak Times

Regardless of where you choose to eat, if you go during the dinner rush it’s going to be harder for the restaurant to accommodate your needs. Eating early or late, when the rush has died down and there’s more room to breathe in the kitchen, might make the chef more inclined to whip up something special for you. It can also help to become recognized regulars at one or two places–in the interest of keeping your steady business the staff will often go the extra mile.

Keep It Simple

As always, the less complex a dish the easier it will be to spot problematic ingredients. While it may not be the most exciting menu item, a simply grilled cut of salmon or steak will provide a satisfying supper with little chance of triggering an IBS episode (just watch out for marinades), especially when paired with a side of steamed vegetable and rice or a baked potato.

Unless you’re someplace like Applebee’s who doesn’t serve baked potatoes in the “morning times” (which, apparently, extends to at least 4pm as that was when we were ordering on Saturday).

The infamous House Salad from Olive Garden, sans onions, with oil and vinegar dressing.

The infamous House Salad from Olive Garden, sans onions, with oil and vinegar dressing.

And, when in doubt, almost every place has a house salad on the menu that can be topped with some sort of grilled protein. With oil and vinegar for a dressing you can eat least eat healthily if nothing else.

So the next time a group of friends is going out, do some homework and see if there’s a workable solution before you decline. Just because you’re on a restricted diet, doesn’t mean you have to live a restricted life.