low-FODMAP

The Importance of the Right Attitude: 4 Ways to Improve Your Daily Life in the Face of Dietary Changes

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When we have to change our diets–whether you’re going gluten-free because you’ve just been diagnosed with Celiac or your cutting out trigger foods for your IBS, migraines, or other allergies–it can be easy to go into a knee-jerk panic mode concentrating on all the things we’re giving up and how horrible and hard everything is going to be from here on out. I’ve seen it happen with almost every newcomer to the support lists I’ve been involved in from time to time (and not just diet-related ones, there’s a big fear of the unknown in any life changing instance), but it’s meant to be a temporary stage.

You could almost look at it like the 5 stages of grief:

  • Denial & Isolation
  • Anger
  • Bargaining
  • Depression
  • Acceptance

Considering you’re saying goodbye to your old way of life, it’s natural to feel a shift and a bit of loss, but to move forward you have to get to that acceptance point for the sake of your own health as well as those around you. And the sooner, the better!

Educate Yourself

The first thing to do is find the experts in this field and be very careful whose “wisdom” you take as gospel. Consider the source is especially important in health matters, and anyone backed by or promoting a cure-all medicine or supplement is highly suspect in my book. For IBS and Low-FODMAP information I rely on the work of Patsy Catsos and her source: the Monash Institute which pioneered the designation and testing of FODMAPs in our food.

The other thing about choosing your source is choosing one that communicates in a way you understand best. Even though I try to be a good, sane resource for Low-FODMAP information, I’m still learning like everyone else and how I share the information I’ve gleaned may not click with you the way another one would. So even though blogs by those in the thick of it are helpful, always seek out a higher source as well.

Shore Up Support

Unless you’re living the hermit life, you’re going to need to make sure those around you are on board with the changes that need to be made. When I first learned about the Low-FODMAP diet I talked to Todd before we even started the Elimination Phase to make sure he’d be comfortable with it. We enjoy having dinner together each night and he cooks half the time so he needed to be aware of what could no longer go into my food and ways to work around those problem ingredients. The other option would be to cook separate meals each night and, well, that doesn’t make any sense!

It helps to get friends and family up to speed, as well. You don’t have to hold a press conference for everyone to lay down the dietary law, but having resources available for them when they ask the inevitable ‘What can you eat?!’ will help them help you. I’ve lucked up with some amazing friends that do their best to include my ingredient issues when we do pot-lucks here at the house (even though I tell them not to worry–we host most of the time so I can easily provide for myself without inconveniencing anyone).

At the same time, it’s not like I’ve outlawed all wheat, onions, garlic, etc. from our home. Since Todd doesn’t need to adhere to my dietary restrictions he’s free to eat what he wants. It also works out well as he can easily compare the original and modified versions in some cases and, since his tastebuds are still experiencing wheat products, tell me whether my latest wheat-free recipe is as good as the original or needs work. (Obviously in the case of severe allergies or Celiac disease you need to be more vigilant to prevent cross-contamination.)

Shift Your Perspective

Instead of concentrating on all the things you cannot have anymore, focus on what you can have. I know it sounds simple, but when we approach a situation from the negative it prejudices our feelings. If, on the other hand, we look on the bright side or search for the silver lining we’re already in a headspace that’s focusing on the positive. Make up lists of the okay or safe foods and use those when you grocery shop, menu plan, and eat out. Get used to those simple substitutions and make friends with your spice cabinet to add variety.

The worst change for us wasn’t the lack of wheat (though that was a big deal–hello, former pastry chef, here!), nor was it the vigilance over hidden garlic and onion. It’s the restrictions on the fruits and vegetables that are high in FODMAPs that are the most vexing. Broccoli, cauliflower, asparagus, apples, pears, cherries, mangoes–all of these (and more) no longer grace our table. It’s a bit of a bummer, but at least we’ve got year-round citrus, salad greens, and tomatoes at our disposal!

Concentrate on Your End Goal

Finally–and perhaps the most important thing–remember that you’re doing this for your health. It’s not a fad diet or going with the societal flow: your body is broken and sick and needs these changes to be better. By eliminating the problem items from our daily diets we are improving our situation vastly. And even if it seems like it’s taking forever to feel a difference (I’ve read that it can take up to two years for a Celiac patient’s system to heal from the damage) or we experience a set-back (many times I’ve over done it on an otherwise “safe” food and paid the price, since FODMAPs have a cumulative effect and it’s implausible to eliminate them entirely), it’s an ongoing process in the pursuit of health.

I was lucky, as far as the Low-FODMAP Elimination Diet went: I noticed definite, measurable results within a week and a half. I went from being physically ill each day (usually multiple times a day) to only once or twice a week. I hadn’t even realized bloating was one of my issues until my clothes stopped cutting me in two each day (my clothes would go from fitting in the morning to feeling 2 sizes too small by mid-afternoon). And now that I knew what to avoid, I could travel without fear of becoming ill on the road or waiting to eat until we’d reached our destination.

These steps didn’t turn my life into some animated movie with singing wildlife helping me dress each morning, but they did make me a lot happier with my lot. Yes, there are some things that I miss (doughnuts are probably the main thing, to be honest, but I’m working on my options, there) but for the most part I don’t think about what I can’t have anymore. After a year and a half the substitutions have become second nature, and the increase in awareness and product availability makes things easier, too. Bottom line, my life is so much better having made the change to an overall Low-FODMAP diet that it doesn’t feel like I’m sacrificing anything–quite the opposite, in fact: I’ve gained so much more than I’ve lost, it’s not even a question of going back to the old ways.

Don’t Skimp on the Spices

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Planning a menu on a restricted diet–be it the Low-FODMAP protocol or otherwise–means a lot of the same.

With broccoli, asparagus, cauliflower, various beans and peas all on the trigger list that leaves a lot of repetition of spinach, green beans, and carrots (not to mention the ubiquitous green salad) as side dishes. Of course there are more options available seasonally, but these are our core components. Even the proteins can get a bit repetitive without a helping hand from the spice rack.

Whether you’re following a recipe or experimenting on your own, a careful perusal of the spice blends on your shelf will turn up some High-FODMAP ingredients–namely garlic and onion powders–in the ingredient lists. Curry powder, chili powder*, steak seasoning, taco mix, etc. Even the simple-sounding Lemon Pepper usually includes both garlic and onions! (And I can report from personal experience that even the small amounts in the Lemon & Pepper seasoning blend are enough to provoke a reaction in an otherwise safe meal.)

The solution, as with any specialty diet, is to make your own. Often it’s just a matter of making up the blend without the offending powdered garlic or onions, but what if you find yourself missing those flavors? There’s always asafoetida (aka hing) powder–a little of that goes a long way, and I’d suggest saving it to apply per dish, not including it in the pre-mixed spices–or a drizzle of garlic oil if appropriate for the recipe. You can still add a sprinkle of green onion tops to the dish while it’s cooking for a more authentic flavor, and some well-diced turnips add a peppery bite to a soup or stew in place of onions.

Here are a couple of my go-to blends we use regularly in our kitchen.

Taco Seasoning

1/4 cup salt
2 Tbsp red chili powder
1 Tbsp ground black pepper
1 Tbsp cumin
1 Tbsp oregano

Combine in a glass jar and shake until combined; makes about a half a cup. Use 2 tsp mix per pound of protein of your choice; go up to a tablespoon if you like your tacos hot!

Curry Powder

4 Tbsp coriander
2 Tbsp turmeric
1 Tbsp cumin
2 tsp ginger
1 1/2 tsp black pepper
1 tsp mustard
1 tsp cinnamon
1/2 tsp red chili powder

Combine in a glass jar and shake until combines; makes about a half a cup. Use 2 Tbsp mix per pound of protein of your choice, 1 Tbsp if you’re seasoning vegetables, or as much as your recipe requires.

While there are plenty of seasoning blends just a convenient search away, I also have two “old-fashioned” books to recommend for just this sort of kitchen quandry. First is one of my long-time favorites, The Kitchen Companion by Polly Clingerman. It’s currently out of print but if you find a used copy either online or at a yard sale, snap it up! This is my go-to for all sorts of cooking basics, time and temp charts out the wazoo, and just all sorts of kitchen awesomeness. The other is The Spice and Herb Bible by Ian Hemphill. In addition to being a veritable encyclopedia of herbs and spices in their various forms, there are usage suggestions and spice blends galore–perfect for kitchen experimentation!

 

*For the record, if you buy your red chili powder in “bulk” at the Indian grocery like I do, remember that this is straight chilies whereas the chili powder called for in most recipes is rather “diluted” with other things. Pare down accordingly or risk the wrath of your tastebuds!

Daring Bakers: Easter Breads

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The April Daring Baker’s Challenge was hosted by Wolf of Wolf’s Den . She challenged us to Spring into our kitchens and make Easter breads reflecting cultures around the world.

We actually don’t do a whole lot for Easter–in fact, this year we did absolutely nothing as family members had other engagements and we’d just spent the previous day banging around our new house with no running water… More on that tomorrow! But way back when I’ve been known to make fun and flavorful baked goods at Easter time because why not? I’ve even made the somewhat traditional hot cross buns, though I admit that they weren’t the top of my favorites list. (The bunny rolls might just hold that honor.)

Low-FODMAP Spiced Carrot Breakfast Buns

Low-FODMAP Spiced Carrot Breakfast Buns

At any rate, we were free to use any recipe that fit the bill and the other day, in my feed reader, popped up this Low-FODMAP Hot Cross Buns recipe that seemed promising. But not so promising that I didn’t tweak it on several levels to the point that we’ll consider it an adaptation and I’ll share the recipe below. First, we’re not a big fan of buckwheat flour–it’s one of the few flavors that I just can’t get behind, then there was the dried paw paw (which probably means papaya, but it wasn’t something I had on hand). Hot Cross Buns usually include currants or raisins (which aren’t Low-FODMAP) so I substituted dried blueberries–closer in color and texture, and in such a small quantity as not to present any FODMAP issues; we also subbed macadamia nuts for the pine nuts (both Low-FODMAP, but Todd’s not a fan of pine nuts). Finally, I disagreed with the lack of sugar. Sure, the grated carrots and dried fruit add some sweetness, but sugar adds tenderness to baked goods, and that’s not something you want to forgo with gluten-free baking, so I added some back in.

The results were dense but tasty, and will work perfectly for breakfasts this week instead of my usual overnight oats. If I make these again (and there’s a good possibility of that) I’ll add a pan of water to the pre-heating oven to keep the dough from firming up too much in it’s first “baking” (really more of an accelerated proofing), maybe that will allow the buns to rise a bit more.

Low-FODMAP Spiced Carrot Breakfast Buns
adapted from Resist the Sloth

Makes 18

2 cups lactose-free milk, warmed (between 90-110 degrees Fahrenheit)
1 packet Active Dry Yeast
3 cups Gluten-Free baking blend
1/2 cup Millet Flour
1/4 cup Potato Flakes
1/2 Tbsp Xanthum Gum
1/2 cup Macadamia Nuts, roughly chopped
1/3 cup dried Blueberries
2 Tbsp ground Cinnamon
1 Tbsp ground Nutmeg
1 tsp ground Ginger
1/2 tsp ground Cloves
1/2 tsp ground Allspice
1 egg, gently beaten
2 large carrots, grated (approx. 2 cups)
1/2 cup sugar
4 Tbsp butter, melted

Preheat oven to 215 degrees Fahrenheit. (optional: place an oven-proof bowl of water in the oven while it’s pre-heating)

Sprinkle the yeast on top of the warm milk and let sit while the yeast puffs up. If it’s drafty in your kitchen (or the a/c has just kicked on), cover the bowl to keep the milk from getting too cold.

Combine the flours, potato flakes, gun, nuts, blueberries, and spices in a large bowl; stir to combine.

Combine egg, carrots, sugar, and butter in a small bowl; stir until mixed.

Make a well in the flour mixture and add the carrot mixture and milk mixture, stirring just until combined.

Spoon dough into a gall-sized plastic bag, seal, and snip off one corner. Pipe dough into muffin or doughnut pan wells.

Bake at 212 degrees F for 20 minutes, remove the pan of water (if you used one) and increase the temperature to 350 degrees and bake another 25 minutes, or until the customary hollow thump of a well-done bread can be heard.

Gluten-Free Fudge Cookies

Nibbles

fbcookieswap2013_white

This time, last year, I was just getting started down the Low-FODMAP road, trying to see how it might help (or not) my IBS. Considering it was the holidays, I was a little bummed about missing out on holiday goodies and picked up a copy of the Favorite Brand Name 3-in-1 Gluten-Free Cookbook at an overstock shop just to give some no-wheat baking a whirl.

That book has become far more useful than its $6.99 price tag suggested, and inside were these instant-hit cookies that none of my friends could tell were gluten-free–always a good sign when you’re substituting ingredients!

So when I signed up for the the 2013 Great Food Blogger Cookie Swap, I knew which cookies would be my best bet for swapping with my fellow gluten-free baking bloggers.

jvanderbeek_glutenfreefudgecookies

Gluten-Free Fudge Cookies

[twocol_one]

2 packages (12 oz each) semi-sweet chocolate chips, divided
1/2 cup (1 stick) butter, cut into chunks
2 eggs
1 tsp vanilla
3/4 cup + 2 Tbsp sugar
2/3 cup Gluten-Free All-Purpose Flour Blend
2 Tbsp unsweetened Dutch process cocoa powder
1 tsp baking powder
1/2 tsp xanthum gum
1/4 tsp salt

[/twocol_one]

[twocol_one_last]

1. Line cookie sheets with parchment paper.

2. Combine 1 package chocolate chips and butter in large microwavable bowl. Microwave on High 30 seconds, stir. Repeat as necessary until chips are melted and mixture is smooth. Let cool slightly.

3. Beat eggs and vanilla in a large bowl with electric mixer at medium speed until blended and frothy. Add sugar; beat until thick. Add chocolate mixture; beat until well blended. Add flour blend, cocoa, baking powder, xanthum gum and salt; beat until combined. Stir in remaining chocolate chips.

4. Drop dough by rounded tablespoonfuls 1 1/2 inches apart onto prepared cookie sheets. Refrigerate 30 minutes.

5. Preheat oven to 325ºF. Bake 16 to 20 minutes or until cookies are firm. Cool on cookie sheets 2 minutes. Remove to wire racks; cool completely.

Makes about 2 1/2 dozen cookies.

[/twocol_one_last]

These cookies are so delectable that it’s tough to eat just one. Seeing as multiple reaches into the cookie jar are inevitable, I like to use my smaller cookie scoop and end up with around 6 dozen cookies from the above recipe. At this size they’re great for giving and still let you keep some behind for yourself.

The cookies I received in return

The cookies I received in return

I received equally delicious cookies from my fellow swappers. The first tin I received was super-generous: three different cookie types (Pecan Macaroons, Molasses Crinkles, and Oatmeal Lace Cookies) from Amy of Minimally Invasive. Next I received the pretty red box tied up with twine and filled with S’mores Cookies from Sara B (who didn’t include a blog link–if I can find her in the recipe round-up to come, I’ll update this with her link). My final swap tin just enveloped me with peppermint the moment I opened it: Jackie from La Casa de Sweets‘ Peppermint Mocha Crinkles were light and airy and truly hard to resist. I wouldn’t want to name favorites, but I will say the last ones to arrive were the first to be finished.

If you’re planning and cookie-gifting this year, keep in mind that a lot of people are avoiding wheat or gluten these days. If you’d like to make sure that more people can enjoy them, consider giving the Gluten-Free Fudge Cookies a chance.

Enjoy!

Low-FODMAP Kale and Carrot Eggs with Tri-Color Millet

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While we’re no stranger to meatless meals, it does get a bit tougher on a Low-FODMAP diet to eat vegetarian and, frankly, I’m at a loss of how vegans with FODMAP-triggered IBS manage. It must be tough with so many vegetable protein sources no longer viable alternatives.

This was the thought in the back of my head as I applied to participate in the OXO/Plated Very Vegetarian challenge and, when I was accepted, the thought turned to ‘okay, then, time to prove you can do it!’

Plated is a service that goes a step beyond providing a recipe subscription service and actually delivers the ingredients as well–which, if you’re the type that hates grocery shopping with a passion or are just to busy, that might sound like absolute heaven to you! (Granted, at the moment you also need to live in the DC or Chicago area, but their website says they’re looking to expand, as well.)

So Plated teamed up with OXO and their wonderful line of kitchen tools to ask bloggers to create a vegetarian meal based on the Plated guidelines that took no more than 30 minutes to prepare (including prep work!) and that used at least three items from the tools we were sent.

It was the 30-minute time limit that really is the kicker–there’s plenty you can do with slow-roasted casseroles and simmering soups to make mouth-watering vegetarian meals, but if you’re in a hurry it can be a challenge to grab something more complex than a salad.

My own challenge, of course, was to make a Plated-worthy meal (I hope) that fits the Low-FODMAP guidelines as well. Here’s what I came up with.

Kale and Carrot Eggs with Tri-Color Millet

Kale and Carrot Eggs with Tri-Color Millet

Kale and Carrot Eggs with Tri-Color Millet

Serves 2

1/2 cup Millet
1 1/2 Tbsp Garlic-infused Olive Oil, divided
1/2 bunch Kale (about 3 cups, chopped)
1 medium Carrot
2 Green Onions (green tops only)
2 Eggs
1 Yellow or Orange Bell Pepper
8 Grape Tomatoes
1 stalk Celery
1 Tbsp Lemon Juice
1/2 Tbsp grated Ginger
2 oz Feta Cheese

Equipment Needed: Sauce Pan, Saute Pan or Ovenproof Skillet, Ramekins or Small Pie Plates, Baking Sheet, Measuring Cups/Spoons, Knife, Cutting Board, Hand-Held Mandoline Slicer, Silicone-Tipped Tongs, Salad Dressing Shaker

Toasting the millet.

Toasting the millet.

1. Put 1 1/4 cups of water into a medium sauce-pan and heat on high. While it’s coming to a boil, toast your millet in a dry saute pan for 5 minutes. This is optional, but it improves the flavor so it’s worth it. Once the 5 minutes is up (or your water has come to a boil) add the millet to the water, return to a boil, cover with a lid and reduce heat to medium-low to simmer for 25 minutes.

2. Place your ramekins or small pie plates onto a baking sheet and place in a cold oven. Turn the oven to 375º F and allow to preheat while you prep the vegetables to go inside. Preheating your individual cooking vessels helps to keep the temperature constant when you add your ingredients, later, and speeds up cooking. Heat 1 Tbsp of the olive oil on medium heat in the same saute pan you used for the millet.

Saute the carrots, kale, and green onions

Saute the carrots, kale, and green onions

3. Wash and shake dry your kale and then stack and slice the leaves into 1/2″ strips, removing any thicker stems. Slice the green onion tops and add them and the kale to the hot pan. Peel your carrots and use the hand-held mandoline slicer on setting 2 to make little coins of the carrots straight into the pan. Saute 5 minutes or so until the kale is wilted, seasoning with salt and pepper to taste.

I picked up these sweet little mini pie plates on clearance, but ramekins could certainly work as well.

I picked up these sweet little mini pie plates on clearance, but ramekins could certainly work as well.

4. Remove the heated dishes from the oven, spray with olive oil spray to prevent sticking, and divide the kale and carrot mixture between them using the silicone-tipped tongs, creating a bit of a nest with the strips of kale. Crack an egg into the center of each of your kale nests and return the pan to the oven for 10 minutes or until the whites are set but the yolks are still liquid.

(I usually cook for 4, so the quantities here are double than the recipe above shows.)

(I usually cook for 4, so the quantities here are double than the recipe above shows.)

5. Now prep the vegetables and dressing for your millet. Dice the bell pepper into 1/2-inch pieces, halve the grape tomatoes, and quarter the stalk of celery length-wise and chop into a small dice. Tip: If you run a vegetable peeler down the back of your celery you’ll have far fewer stringy bits to deal with. In the salad dressing shaker combine the remaining olive oil with the lemon juice, ginger, and salt and pepper to taste and shake to combine.

6. When the millet is finished (has absorbed all of the liquid), stir in the vegetables and dressing and crumble in the feta. Divide the millet between two plates and add you individual dish of kale and carrot eggs. And if you’ve got some snipped chives around, sprinkle a little on top of the millet for good measure.

There are a few different way to approach this dish. If you don’t have ramekins or the little pie plates, you could create the nests of kale in a cast-iron or other ovenproof skillet and put it straight into your pre-heated oven. You could even whisk the eggs and divide smaller portions between the wells of a muffin tin if you wanted. The thing about the muffin-tin option is that breaking the egg yolk over the kale and carrot mixture adds an almost-decadent level of richness to the dish, something you’ll miss if the yolks are already broken.

As for the FODMAP implications, kale is one of those foods that is usually considered safe enough once you’ve completed the elimination and challenge phases of the diet and have determined your own tolerance levels. If your system can’t handle the kale, fresh spinach will work just as well, but with a different flavor. I’ve done my best to add a number of vegetables into the dish for flavor, color, and variety while still staying in the safe-zone of FODMAPs–I may be pushing the upper limit slightly, but my own lack of reaction shows it’s a good place to start.

Prepping this meal white taking notes and pictures all while my kitchen timer counted down 30 minutes was a little like playing the home version of one of those Food Network Challenge shows. I haven’t felt quite so under the gun since working the dinner shift during my Culinary School internship. Granted, if you make this dish you certainly won’t be watching the clock so much!

It’s projects like this one and the Dip & Sip (which I won, by the way!) that I would love to do more of because they give me that kick-in-the-pants to do things I’ve been thinking about doing in that nebulous eventually, maybe someday way and giving them a deadline. So even if my recipe isn’t one of the ones Plated chooses to add to their menu line-up (four will be, as I understand it), I’m still grateful for the experience!

***Just in case I wasn’t clear enough, above, I received products from OXO to be incorporated in the meal-preparations. No other compensation has been received, all opinions expressed are my own, yadda yadda yadda.***