The first round up of my FODMAPs friendly discoveries is here, in case you missed it. Now I have another few to share.
First off, roasted nuts.
These sweet maple roasted pecans taste like syrup covered pancakes. I don’t know how, but they are amazing. Up until last month, I would have told you pecans remind me of wood chips…but this recipe can make tanbark edible. Next thing you know I’ll be munching away on walnuts too.
But almonds and cashews are still my faves.
They go with everything. In everything. On everything.
I made a savory recipe too, with nutritional yeast, tamari, paprika, and water. FODMAPs friendly and snack-tastic.
Another obsession I can’t seem to overdose on is kale chips. Especially these ones by alive & radiant foods.
My dad bought them and didn’t like them, but I LOVE them. As you can see the ingredients are FODMAPs free. I wish I could make my own kale chips taste this awesome. They are crunchy and savory and hearty and dang tasty. The mustard flavor definitely comes through, so that’s probably why I love them. There’s not much tarragon going on though.
I just googled alive & radiant foods and discovered they are part of kaia foods – the local company I raved about here.
Sadly, they cost half my paycheck. 
I thought the best things in life were free?
And then there’s Linwoods flaxseed. Oh my gosh is this product ever amazing.
I will never grind my own flax seeds again. I swear. Not only does this make super thick smoothies and oats, but you don’t have to do a damn thing, it’s just ready to scoop and go! So you get the health benefits of flax…PLUS walnuts, brazil nuts, almonds, etc. They have a ton of flavors too, so you can bake with them and not alter the taste of your dish. Vegan, gluten free, yeast free, no sugar, heart healthy, and no FODMAPs. I’m such a fan.
So that’s it for now. Share if you’ve got some new faves too.
I was making a beanless hummus last night and thought of you and FODMAPS, the recipe utilizes roasted cauliflower as it’s base and it does have tahini and lemon juice and olive oil, I omitted all garlic. I think it’s FODMAP free, it tastes great as well. If you haven’t tried something like this already I would be happy to share the recipe with you since you are a noted hummus lover.
Posted by Carey | March 8, 2012, 8:17 amooo, yes! please share
Posted by elise | March 8, 2012, 9:02 amI’ll send my loosely conceived but tasty recipe this evening from home.
Posted by Carey | March 8, 2012, 9:51 amOkay, I’m pretty sure this is it:
1 head cauliflower (whatever size you like but I use med/large)
Cumin
Paprika
Sea salt
1/4 cup tahini (more if you like, I think the taste of tahini is strong so I use less)
Juice of 1 lemon or more if you like
Olive oil ( I totally eyeball this to my taste)
Chop up cauliflower into chunks and place in bowl and toss/coat with some olive oil, cumin and salt. Roast until browned and soft at 400 degrees. (30 minutes maybe) try not to eat all of your roasted cauliflower
Place roasted cauliflower, tahini, lemon juice, a bit more olive oil, a bit more cumin (to taste) sea salt and paprika in food processor, and process until creamy smooth and to your taste.
As with everything I make you can adjust the ratios to fit your tastes. This recipe would be good with roasted zucchini too I think. It’s not exactly like bean hummus but close enough to satisfy that creamy dip craving, I may actually like it better and it’s good for ya.
Is this FODMAP friendly?
Let me know what you think.
Have a great day!
Posted by Carey | March 8, 2012, 10:03 amsounds awesome! cauliflower is one of those borderline ones like corn…i havent tested it solo, but i think ill make this to try it. ill try hard not to eat all the roasted cauli before it gets pureed, but no promises
thanks for the recipe!
Posted by elise | March 8, 2012, 2:26 pmyes, cauli is a hard one for me to digest..but in moderation I seem to be fine. It seems to be that way for many veggies and fruits for me.
Posted by Carey | March 8, 2012, 3:15 pmOne more thing I thought you’d be interested in, this new site, you can filter recipes by FODMAP free? Can you believe that, there are other filters for other allergies and sensitivities as well.
http://beta.primal-palate.com/blog/welcome-to-the-food-lovers-kitchen/
I’m sorry, there are a lot of meat recipes on this site because it’s paleo but there are many that are not and you can also eliminate ingredients, I just thought it was amazing they had the FODMAP filter.
Posted by Carey | March 8, 2012, 12:55 pmwhoa! thats pretty awesome. i also found this site a while back, but it seems to be only moderately accurate so its not a great resource. http://foodshi.com/
Posted by elise | March 8, 2012, 2:20 pmThese nuts are delicious, you’re right! I’ve made them twice in the past 2 weeks. I also passed the recipe over to my cousin, who follows a restricted diet of her own for health reasons, but everything in the ingredients list is on her diet, so she’s delighted.
Thank you.
Unfortunately (reporting back from my earlier comments on a previous post), I don’t know what is going on with me and FODMAPs. I have been following the elimination diet on my own, using all the resources I could find (which, as you know, sometimes contradict one another), and I felt good for the first week and a half at least. All of a sudden, two weeks in, I started having symptoms again as before. Stomachache, nausea, lower-GI stuff… it’s pretty discouraging. I didn’t even get to the challenge phases yet, so I’m not sure whether I even should, or if maybe I should stick with the elimination phase longer.
Maybe FODMAPs aren’t my problem after all. My gastroenterologist mentioned some kind of bacterial overgrowth that can cause IBS, and you take an antibiotic to knock out, but I looked it up the other day and it’s not that simple. Hmmm!
Posted by Lu | March 24, 2012, 5:01 pmhmmm…yeah you may want to focus in on the SIBO friendly diet, or candida diets if you (or your MD) suspects bacterial overgrowth is the main problem. there are overlaps with that diet and no/low FODMAPs because i think those avoid sugar due to the fermentation that the bacteria then thrive on. i am not an expert on it by any means, but im guessing removing fructose and fructans from the FODMAPs diet were the areas you had success with, but other sugars still in your diet (that arent considered FODMAPs) were also allowing bacterial overgrowth (and thus symptoms) to occur.
thoughts?
Posted by elise | March 27, 2012, 7:18 pmWell, hmm, that is an insightful comment! I don’t know, really, but it is true that, though I’m not a special fan of sugar or desserts, I do have a piece of dark chocolate many days and sugar in my coffee sometimes. Also, you probably mean sugars in a broader sense of carbohydrates breaking down into simple sugars? Maybe? I know almost nothing about the details of body chemistry, but you may have a point there. Yes, I had no problem removing fructans and fructose from my diet as I’ve been doing elimination phase… I had previously identified apples as a food that made me feel funny–not so much IBS, but they seemed to make me feel fuller and almost hurt my stomach sometimes. I ate them out of duty (I know you love them, but I’m on the fence about them).
I haven’t seen my MD for any followup; the first time I saw him, he made me a list of all the things I could try for IBS, including celiac disease blood test (negative), FODMAPs diet, probiotics, and the antibiotic if nothing else worked out. So it wasn’t that he suspected the bacterial overgrowth once I tried no-FODMAPs and reported back (I haven’t yet), it was just another possibility.
I decided to move ahead and “challenge” with the galactans starting today, trying soy products and kimchi today. Kimchi is like a galactans bomb, with cabbage, leeks, garlic, and green onions aplenty. So far, not so good, but I’ll give it a while and see if symptoms increase.
Thank you for helping me think this through. I’ll look up SIBO and see if any of that rings true.
Posted by Lu | March 27, 2012, 8:40 pmyup, thats exactly what i meant…im not an RD, so my knowledge is from my limited undergrad bio classes and gi anatomy and physiology courses from nursing school. different kinds of sugars require different enzymes to be broken down in the gut. i dont know if theres a specific category that are more problematic for those with SIBO/candida overgrown, but i do know that starches/carbs in general can be an issue if they arent able to be digested properly. similar to FODMAPs, they will just ferment in the gut and bacteria will thrive on that. i think people with SIBO and candida issues try to avoid sugar, but i dont know what they do about carbs as a whole macronutrient. ive been so focused on FODMAPs, im sure there are sites with more info about SIBO, candida and yeast friendly diets.
also be sure to check that the probiotic doesnt have FODMAPs because a lot of them have chicory root or inulin in them.
ps kimchi sounds like my worst nightmare. id start with a less traumatic fodmaps load for the gut after the elimination phase. just talking about all those FODMAPs makes my stomach hurt – ha! personally, i try to stick to only one category per meal, and only a small amount if im having more than one. [for example: not eating wheat bread (fructan) with hummus (galactan), but instead eating a non-fodmaps item like carrots with hummus]
Posted by elise | March 27, 2012, 8:54 pmI noticed I made a mistake–according to the list I have, the factor with the kimchi vegetables I mentioned is fructans, not galactans. I looked up the SIBO business, and man, I really hope that’s not it. I can’t see a way to be a healthy vegan on it, and there’s no real alternative. The antibiotic isn’t a knockout drug as my doc implied, and the diet has practically no grains and very limited beans.
Anyway, I don’t want to hijack this away from FODMAPs. I do feel a little nausea/stomachache and increased bloating today. Once the kimchi is gone (I’m almost out of it, and I make it myself, so it’ll be a while before I have more), I’m going back to studying and following the elimination diet and see if there was anything I might have been doing wrong there. I haven’t taken the probiotics yet because my doctor (and I) thought trying one thing at a time made the most sense.
Thanks again. Hope you’re doing well! It sounds like it. I think your take on not combining categories is smart. And I still think cutting out wheat has helped me.
Posted by Lu | March 28, 2012, 4:33 amI’ve had quite a severe reaction to almond meal twice now..I always thought almond meal was fine? Is nuts ok to consume?
Posted by Carly | May 9, 2012, 9:20 pmpistachios are a fodmap food (polyols), but the others are safe for now. i think they are currently being tested. but i tolerate them fine. sometimes those with sensitive GI tracts are susceptible to large amounts of high fat foods. i do fine with nuts, but grease/oily things really upset my digestive system. trial and error is my best recommendation.
Posted by elise | May 9, 2012, 9:48 pm