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Resources for Low-FODMAP Living

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April is IBS Awareness Month and, as such, I though it would helpful to share the books and websites that have helped me so very much over the last few months.

My default reaction to a new idea or problem to solve is research. This used to mean hitting the library when I was in school and heading to the bookstore once I was a gainfully employed adult. Of course, the Internet is a fabulous resource, but you have to be able to weed out the truth from the fiction, tested theory from mere supposition. Respected authorities are still respected authorities, right?

image via Monash University

image via Monash University

Monash University, Dept of Gastroenterology These folks literally wrote the book on FODMAPs and are continuing to test and evaluate more ingredients as time goes on to determine just what effects they have on our delicate digestive engines. They recently released an iPhone app that, from all accounts, is quite helpful to its users. I can’t speak to it, personally, as I’m still waiting for the promised Android version (coming out soon, I hope). You can order their information booklet (link is to pdf order form) that goes over the basics of what FODMAPs are and how they can effect us, along with a handful of recipes to get your started. There are also some product information bits, but unless you’re in Australian those won’t help too very much. It doesn’t go into incredible depth on the subject as they believe (and not without good reason) that going through the low-FODMAP elimination diet and challenges should be  overseen by a qualified dietitian. But with FODMAPs stll relatively new in the US, it can be hard for those of us here to find someone who really knows about it and can guest you through the process.

image via the author's Facebook page

image via the author’s Facebook page

Which leads us to IBS: Free at Last! by Patsy Catsos. Catsos is a registered dietitian in Maine who is a great champion of the low-FODMAP diet for IBS sufferers. If you can’t find a local dietitian to work with, Catsos’ book is the next best thing and can gives very detailed information on what FODMAPs are, how they (can) effect us, and how to systematically remove the known high-FODMAP food sources from our diets and gradually test them through specific challenges. Catsos writes in a very approachable style, but also includes a chapter that goes into the nitty-gritty scientific details for those who want to go more in-depth. There’s an extensive Q&A section (in my Kindle version they were actually linked at the end of each chapter, which was pretty convenient) and a couple of recipes for basic bits.

One thing that I really found useful–and this is the only place I’ve found it put so plainly–was the explanation of just why High Fructose Corn Syrup is such a questionable ingredient. Yes, it’s true that HFCS is a combination of glucose and fructose (the “same” as table sugar, according the HFCS lobby, right?), table sugar is always 50/50 fructose and glucose, the glucose making the fructose easily digested by bodies with IBS. HFCS, on the other hand, can come in various ratios, three of which are the most common: 45% fructose/55% glucose, 55%fructose/45% glucose, and 90% fructose/10% glucose; and there’s no knowing which one the manufacturer is using. Fructose that’s not “balanced” by equal amounts of glucose are a problem for many IBS sufferers. I can this the free-range fructose problem 🙂

Catsos maintains both a website and facebook page to support her book and is very good about responding to questions on both.

image via Kate Scarlata

image via Kate Scarlata

Kate Scarlata is a Boston-based dietitian who is another proponent for the low-FODMAP diet. It was her guest post on Fooducate that started this whole journey for me. The author of the Complete Idiot’s Guide to Eating Well with IBS (I have not read this one, yet, but understand that it has a chapter on FODMAPs, but it’s not the main focus). Her blog, however, is a great source for inventive recipes that are frequently low-FODMAP friendly. Her Homemade BBQ Sauce is really tasty and even includes finely-grated carrots for a bit of extra vegetables. I used it to make BBQ Chicken Pizza one night and it was a big hit.

The easiest way to adjust to a low-FODMAP lifestyle is to cook most of your meals at home. If you’re already comfortable in the kitchen, this isn’t such a big change, but if you previously depended on a host of pre-made convenience foods or eat out for most of your meals, this can be a big adjustment. Finding good sources for recipes, then, is paramount.

Which is why I’m happy to see that Scarlata has put together 2 pdf ebooks: Low FODMAP Cooking with Kate Scarlata and a 21 Day FODMAP Friendly Meal Plan. I have purchased these but have only glanced at them so far. Still, they look like good resources, especially for Todd when he needs ideas when it’s his week to cook.

image via pilcookbooks.com

image via pilcookbooks.com

Finally, on the book front at least, I picked up a copy of this 3-in-1 Gluten Free Cookbook at Homegoods just before the holidays. Since it was an overstock-style store it was only $8 and I figured it was a low-risk investment in the event I didn’t need to continue wheat-free after the Elimination Phase, but would give me some pointers in the mean time.

Turned out to be the best $8 I’ve spent in a while! The cookies and cake I made over the holidays were well-received by my family and Todd and I continue to cook out of the book for dinner ideas. Because the focus is one gluten-free cooking, there are still plenty of recipes that won’t work for low-FODMAP living, but the bread and dessert chapters really are huge helps.

Of course, once I was out of research mode and into the day-to-day, I needed to stay on top of what was going on and the best way I’ve found to do that is by banding together with others of the same purpose. There’s a Low-FODMAP for Foodies facebook group that works both for inspiration and support, and a Pinterest board of Low-FODMAP Products and Recipes created by a fellow member of that group.

Then there are three recipe blogs I follow that focus on FODMAP or similar issues:

Granted, not all of the recipes available on those sites (or any other, for that matter) will be perfect for every IBS patient that responds well to a low-FODMAP lifestyle because everyone’s individual tolerances are different. It’s perfectly possible to be sensitive to only one or two of the five FODMAP groups or (like me) to be sensitive to all of them. It’s also possible, over time, to increase tolerance to certain foods over time.

It’s also entirely possible to be in that 25% or so of IBS sufferers that do not respond to a low-FODMAP lifestyle, which can be incredibly frustrating.

Products and tactics for eating out (fast food and fine dining, both) deserve their own posts in due time. For now, I think this is a pretty good start, don’t you?

Review | Superfood Kitchen by Julie Morris

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superfoodkitchen

It’s hard to read any food or nutrition book, magazine, or website without some reference to the latest and greatest “superfood.” Not all mentions of them are good, there is plenty of skepticism about the veracity of these powerhouse foods–the acai, the goji, the chia, the maca. Are they really all they’re cracked up to be?

Who knows.

Whether you cite ancient cultures that revere these new-to-us foods or the science behind them, I’m of the opinion that it never hurts to make dining choices that could improve our health and, maybe, prevent the need for as many pharmaceuticals as we take these days. (Though I’m also quick to add that I don’t think we should disregard doctor’s prescriptions for a “natural” remedy without so much as a by-your-leave; scientific research and implementation has it’s place.)

This is why I was more than happy to take a look at Julie Morris’ Superfood Kitchen and, of course, try out a few recipes in the process.

Morris,  a Los Angeles’ natural foods chef, has written an informative tome on the popular superfoods of today focusing on nutrient density and a plant-based diet. She candidly shares her personal experience, and a common one at that, of getting “hooked” on coffee and energy drinks and the fall-out from depending on those substances instead of food for energy. When she realized what was really going on with her body, she set out to understand other ways of supplying the needed energy, and superfoods became her new passion.

As an omnivore, I’m more than happy to eat a meat-free meal when the meal is interesting enough. We love rice and other grains in our house but, of course, now that I’m eating Low-FODMAP, I have to be careful what plant-based food I’m consuming. And since the folks on the hunt for FODMAPs are still working through a back-log of current foods to test, superfoods aren’t always known entities. This made deciding on recipes to try a little tougher, but there’s so much good information in the book it was a happy hunt. (And, as I learn more about my body’s tolerances and the substitutions that work best for me, I look forward to trying out more of her inventive recipes.)

Something we love to do is have breakfast for dinner. We probably do this a couple times a month, so her Goldenberry Pancakes (page 57) were quote enticing. The batter was not what you usually think of as a pancake batter–it was not pourable, it was more like a quick bread or drop-biscuit consistency. That said, they cooked up very well on our griddle and the orange flavor really worked with the goldenberries.

Goldenberry Pancakes, with photobombing bacon

Goldenberry Pancakes, with photo-bombing bacon

Granted, we served them in a very non-superfood way, with eggs and bacon on the side, but hey, you do what makes you happy, right?

Another recipe we tried and absolutely loved was the Sushi Salad Bowl (page 95). This is basically sushi for people who just don’t  have time or inclination to bother with rolling sushi but it is all kinds of tasty. She suggests adding some tofu or edamame for additional protein, but we’re not big fans of the former and the latter doesn’t sit well with a low-FODMAP diet, so I added a sliced, hard-boiled egg to the top of each instead. Same concept, it just worked better for us. Also, my sprouts were shot by the time I made this, so did not include them. I’m sure it would have been all the more delicious had they not gotten soggy.

the delectable Sushi Salad Bowl--if you make the rice ahead this is a very quick supper

the delectable Sushi Salad Bowl–if you make the rice ahead this is a very quick supper

At first, as I was putting this together, I was truly wondering if we were going to end up ordering take-out or making sandwiches to go with, as it wasn’t looking like very much at the beginning. But two ingredients made the difference: the avocado for creaminess and the sliced nori for texture and aroma–without those two this would have been a passable side-dish but not sushi. I will definitely be making this one again.

Another thing that might stop you from cooking a la the Superfood Kitchen way? The price. Because they are mostly imported goods, the distributors are few and the prices can sometimes be steep. I saw a bag of acai powder for over $20 in our local health foods store. Ouch! But if you go this route, you generally use very little of any given superfood in a single recipe (which keeps things in a bit more perspective). If you want to start cooking with more superfoods, supplement the easily available ones (pomegranates, quinoa, hemp and chia seeds, and green leafy vegetables) with some of the more specialty ingredients over time. When you spread out those specialty purchases, maybe a superfood kitchen isn’t quite such an improbably feat.

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I was provided a copy of Superfood Kitchen for purpose of review. All opinions expressed are my own.

Perfect Pasta Without the Wheat

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In honor of National Noodle Month, I though it’d be a good time to talk about the wheat-free pasta situation. Is it a situation at all? That’s for you to decide.

Pasta and sauce has always been the go-to meal for the time and cash strapped individuals and families out there. Spaghetti is cheap (about a dollar a pound for the basics) and a sauce can be anything from seasoned crushed tomatoes to olive oil with a little Parmesan cheese. It’s a satisfying meal, no question. And who hasn’t loved gooey mac & cheese at some point in their lives, right?

With many people looking to get whole grains in their diet, whole wheat pasta has secured a place on the shelves and–while not always as tasty as the refined durum semolina products out there, many of us accept it as one of those little steps we can take to be that much healthier.

When you go wheat free (like I did when I switched to a Low-FODMAP diet), pasta is one of those things you automatically kiss goodbye, usually with a heavy heart.

That doesn’t have to be the case, however, if you’re willing to give some alternate grains a try.

Rice, corn, and quinoa are the major players you’ll find when you hunt down the non-wheat pasta possibilities in your local grocery store. Some brands (like Heartland’s pretty blue and yellow packaging) can be found alongside the usual suspects in the pasta and sauce aisle. Their gluten-free pasta features a blend of corn and rice flours which taste very much like what we’re used to from their what counterparts. The only down-side I’ve experienced with this brand is that they tend to get dry and crumbly when refrigerated. They still eat fine, the texture just doesn’t hold up as well for leftovers. Still, when I made Macaroni and Cheese for our family of relatively picky eaters, I used their elbow macaroni noodles and no one had anything bad to say about my substitution.

Image via Heartland Pasta

Image via Heartland Pasta

Others, like Ancient Harvest’s quinoa pastas are more likely to be found in the specialty foods section of larger stores. We’ve been big quinoa fans for a while, and it’s such a great food on it’s own, but those unfamiliar with quinoa might need to get accustomed to this pasta’s flavor. It is a little heavier (akin to whole wheat pasta) than the corn and rice versions, but very tasty and probably comes in the most variety of sizes and shapes, though it’s usually the specialty stores that carry more of those options.

Image via Ancient Harvest

Image via Ancient Harvest

Or you can look for rice noodles in the ethnic foods section. These range from the usual cellophane noodles (though not much of a substitute for spaghetti) to almost clear rice pastas that offer substance if not a lot of flavor, to the Tinkyada brand of brown rice noodles. These noodles, to me, have the best flavor and texture of all the “substitute” pastas we’ve tried over the last several months and also reheat the best–important if you like to cook extra for leftovers. I’ve yet to find a local source that carries the variety that the product picture, below, shows, but we can usually find the elbows, fettucini, and spirals even in our local Wal-Marts tiny gluten-free section.

Image via Tinkyada

Image via Tinkyada

To get the best results from a wheat-free pasta, it’s very important not to over-cook them. Almost all of the noodles we’ve tried can get a little mushy, a little less than al dente, a little quicker than the sturdier wheat noodles. I’ve also found that it doesn’t always take the time the package says for them to reach perfect doneness, so don’t get distracted the first time you make a particular brand to avoid unpleasant results.

The other downside to these alternative noodles is that they cost about twice as much as the old standbys, sometimes a little more that double in fact. Still, if it’s a matter of being able to eat the foods I love without becoming ill afterwards, it’s a price I’m willing to pay (at least on occasion). After all, the other option is to make your own gluten-free pastas and while that’s something on the list to try one of these days, it’s nice to know that’s not my only option.

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This post is based solely on our own experience with the brands listed above. We have received no compensation (direct or product-in-kind) for mentioning these brands and as food is strictly a matter of taste, your mileage may well vary. I encourage anyone on the hunt for gluten-free pasta to use this only as a starting point and get out there and explore the possibilities. Going wheat-free doesn’t have to mean giving up the foods you love.

Technicolor Food: Think Before You Eat

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For St Patrick’s Day, it’s not just people who will celebrate by wearing ‘o the green, food will be taking on a decidedly different hue.

Image by SteveFE via sxc.hu (edited by me)

Image by SteveFE via sxc.hu (edited by me)

Green beer is only the beginning.

It seems like green got an early start with many people celebrating Dr. Seuss’s birthday last weekend, there were lots of versions of green eggs (with or without the ham) popping up. I’ve seen green velvet cake on Pinterest, but at least it’s a change from the rainbow cakes featuring layer upon layer of technicolor batter. And that before we even get to the cakes, cupcakes, and cookies dripping with green icing.

We eat with our eyes, it’s true. And a great way to insure maximum nutrition is to have many colors on your plate. So I suppose it’s no surprise that we’re drawn to these technicolor foods: they’re meant to be festive, after all.

Yes, back in my cake-decorating days I dealt my share of vibrantly colored cakes and pastries. I used to love red velvet cake before I made my first one from scratch only to cringe at the 2 bottles of liquid dye it takes to achieve that rich, red color. These days all I can taste is the chemical bitterness, not the lightly-chocolate cake underneath.

Since putting away my decorating tools I definitely prefer simpler foods, in their rich, natural hues, to overly decorated sweets. Lately I’ve spent so much time reading labels, it’s clear that avoiding artificial colorings completely is unreasonable, it’s one thing to allow a little bit here and there to dumping the stuff into our food on our own.

Which brings us back to the point of my ramblings: there are plenty of green things to eat without resorting to food coloring!

For instance, in the green (deviled) eggs media maven Tori Spelling served up last week, instead of using green food coloring in the egg mixture, blend in a bit of pesto to add both color and flavor. I’m not a huge fan of green smoothies, but that’s another way to get some natural green into your diet–festive and healthy! Spinach and kale–common elements in those smoothies–can be added to many dishes to add some color. And for sweets, consider the flavor and color of mint to guide your choices.

Of course, green isn’t the only color abused so heinously. With Easter coming up, you might be looking for other creative colors to grace your table. If you want a bright yellow dish, try adding turmeric to a sauce or marinade. Carrots and sweet potatoes both make adding some orange to your meal simple as a quick steam. Pink can be achieved through pomegranate or cherry juices, as well as beets for a deeper, almost-purple color. Blue is the toughest color to get, but mostly because a vivid blue is generally a sign of mold in food–not something you really want. Even blueberries stain more greenish-purple than blue.

That said, the actual color of foods isn’t the only avenue to explore for a festive air. Colorful plates and napkins can dress up everyday foods, and a pretty cellophane bag or some colorful ribbon can dress up sweets in their natural state.

So pin as many felt or fabric clovers to yourself as you want, but resist the temptation of the watered down green beer being served this weekend (or ever) and consider finding the green (and other colors on your plate) in a more natural state.

Review | The Complete Gluten-Free Whole Grains Cookbook by Judith Finlayson

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gfgrainscover

Some folks thing giving up gluten-bearing wheat, barley, and rye means a lifetime sentence to rice side dishes. Now, I happen to like rice in all its various forms and flavors, but even I’d get tired of it if that was my only grain option!

This is, of course, not the case even if you just expand your horizons only as far as oats and corn. And then there’s quinoa–a pseudo-grain (really a seed) that is becoming quite popular and is tasty source of plant protein, millet–a cost-effective option but you might have to look for it in health-food stores, and wild rice (another seed); chances are you’ve heard of more than a few of these, too.

In The Complete Gluten-Free Whole Grains Cookbook, the author also digs deeper into other grains like amaranth, buckwheat, Job’s tears, and sorghum–all of which might be tough to find in smaller cities, at least in raw material form. I find amaranth in my new-favorite gluten-free cereal option (Mesa Sunrise), and buckwheat I can find in mixes and soba noodles (not that we’ll be seeking those out any time soon after the last reminder that their flavor is somewhat of an acquired taste), and sorghum in flour-form that I use in my gluten-free baking.

This book is actually an update of Finlayson’s The Complete Whole Grains Cookbook from 2008, an update made necessary by her realization that she “wasn’t [her] optimal self much of the time” while on a diet that included a lot of wheat, even in its whole-grain forms. The symptoms she describes are very similar to many of the stories I’ve encountered learning about the Low-FODMAP diet, so it does make me wonder if she’s heard of it or not. Of course, Low-FODMAP recognizes that it’s the fructans in wheat, barley, and rye causing the issues, and not the gluten, but gluten-free is easy short-hand these days, widely recognized and, in marketing terms, a goldmine buzzword.

And seeing as I’m following said Low-FODMAP diet, the book was a treasure trove of inspiration for interesting main and side dishes as well as baking recipes, even if many had to be altered to eliminate the onions and garlic.

I feel I should warn you–the pictures and descriptions below might make you very, very hungry.

One Sunday when our gaming friends weer over, I prepared her Zucchini Fritters (p.50) but opted to cook them on my electric griddle instead of deep fry them. While crispy-fried deliciousness is not something I’m against, it was easier to prepare them this way and they were just as tasty.

Zucchini Fritters from The Complete Gluten-Free Whole Grains Cookbook

Zucchini Fritters–griddled instead of pan-fried but still delicious!

For that same group I also turned out these amazing Oatmeal Shortbread Squares (p.198) which were a snap to prepare in my food processor. At first I wondered about cutting the 8-inch pan of shortbread into 25 servings, but these shortbread squares are so very rich and buttery–one friend called them cookie dough cookies–that a small square is enough, even though you’ll likely go back for seconds.

Oatmeal Shortbread Squares from The Complete Gluten-Free Whole Grains Cookbook

Oatmeal Shortbread Squares–these are dangerously simple to prepare, serve with coffee or milk to cut the richness

You know what’s really gratifying? Preparing foods that are a step away from the norm (gluten-free, vegan, whatever) and having someone say they wouldn’t have known the difference. My guests went so far as to say if the manufactured gluten-free foods tasted as good as the ones I made them, gluten-free wouldn’t have nearly the bad reputation it did. And that, my friends, is a mark totally in favor of cooking from scratch, just in case you needed the motivation.

Of course, it wasn’t just entertaining we used this cookbook for, Finlayson’s recipes also figured highly into our weeknight meals. When tracking down the millet for her Curried Sweet Potato and Millet Soup (p.72) I was astonished to find that it was so inexpensive and am looking forward to using it more.

Curried Sweet Potato and Millet Soup from The Complete Gluten-Free Whole Grains Cookbook

Curried Sweet Potato and Millet Soup

This soup started out incredibly liquid but once the millet cooked it had turned into this wonderfully rich, creamy and filling soup. Since I’m still short a good source for lactose-free plain yogurt (come on Whole Foods, build faster!) I topped this soup with shredded cheese instead.

Southwest Turkey Stew with Cornmeal Dumplings from The Complete Gluten-Free Whole Grains Cookbook

Southwest Turkey Stew with Cornmeal Dumplings

I converted her Southwest Turkey Stew with Cornmeal Dumplings (p.115) into a crock-pot meal. Just put everything for the soup in together and let it go 4 hours on high or 8 hours on low, them mix up the dumpling batter and drop it on about 20 minutes before you’re ready to eat (switch up to high if you had it on low, before). We also decided that next time we make this–in the slow cooker or not–we’ll leave out the optional chipotle pepper in adobo sauce, the stew was more than a little spicy between it and the fresh jalapeno!

Peppery Shrimp with Quinoa from The Complete Gluten-Free Whole Grains Cookbook

Peppery Shrimp with Quinoa–similar to fried rice but just different enough.

And I’m not the one one who has enjoyed cooking from her book, Todd took a stroll through the pages and found a couple recipes he wanted to try, like this Peppery Shrimp with Quinoa (p.126) and her Cuban-Style Hash with Fried Pantains (p.140).

Cuban-Style Hash with Fried Plantains from The Complete Gluten-Free Whole Grains Cookbook

Cuban-Style Hash with Fried Plantains–when you cut through the egg, the yolk flows down and creates a layer of flavor and richness with the spicy beef and rice below. So good!

Of course, when Fat Tuesday rolled around we just had to give her Jambalaya (p.107) a try.

Jambalaya from The Complete Gluten-Free Whole Grains Cookbook

Jambalaya: spicy rice studded with shrimp, chicken, and sausage.

Finally, another slow-cooked favorite of ours from this book was the Pork Pozole (p.146). Served with corn chips or warmed corn tortillas it was a messy, but delicious meal.

Pork Pozole from The Complete Gluten-Free Whole Grains Cookbook

Pork Pozole topped with shredded cheese (because everything is better with cheese)

The Complete Gluten-Free Whole Grains Cookbook is filled with 125 wonderful recipes, mouth-watering photographs, nutritional information for each recipe and plenty of tips for adding more whole grains to your diet, whether you’re gluten-free or not.

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I was provided a copy of The Complete Gluten-Free Whole Grains Cookbook for purpose of review. All opinions expressed are entirely my own (except where noted when a friend expressed a thought or two about the food).