Low FODMAP Oatmeal Toast

INGREDIENTS
1 cup old/fashioned oats
2 cups water
Pinch of salt
2 TBSP flax seeds
1/2 tsp vanilla
1 T butter
2 T maple syrup

METHOD
-Boil the water in a small saucepan with a pinch of salt.
-Once boiling, add the oats and reduce to a simmer. Cook for 5 minutes.
-Add the flax seeds, and keep on a simmer for 5 more minutes, allowing the water to reduce.
-Remove from heat, add all other ingredients
-Add the porridge to a small loaf pan or rectangular food storage container.
-Place in the fridge overnight.

In the morning, slice your oatmeal “toast”, add it to the toaster oven on bake or toast, or put it in a skillet with a little bit of butter. I served this one in the picture below with a smear of lemon curd. A nice way to mix up your daily oats!

Low FODMAP Tomato Soup

Ingredients:
2-3 cloves garlic
2 T canola or olive oil
28 oz canned tomatoes
2 cups chicken broth*
2 T tomato paste
2 T balsamic vinegar
2/3 cup cream
1 T sugar

Directions:
1. Smash and peel the garlic.
2. Place garlic and oil in a medium sauce pan over medium heat. Fry the garlic until it’s medium brown on the outside.
3. Strain the garlic from the oil. Set aside the garlic if someone will eat it; otherwise, toss.
4. Replace the oil in the pan, add everything except the vinegar, cream, and sugar.
5. Bring the ingredients to a simmer and simmer for 10 minutes.
6. Add the vinegar, cream, and sugar.

Serve with grilled cheese or fried halloumi/Mexican frying cheese, pictured below.

*I buy regular chicken broth. Check the nutrition label for 0g carbs. All FODMAPs are sugars. If there’re no carbs, there’re no FODMAPs. (Same goes with cheese and lactose.)

Low FODMAP Chicken Salad

Obviously, I eat a lot of chicken.

3 cooked chicken breasts, diced
1/2 tsp mustard
1 tsp minced ginger
Dallop lactose-free sour cream
Dallop mayonnaise
1 cup grapes, quartered
1 cup walnuts of pecans, diced
2 TBSP lime or lemon juice

Combine all ingredients. Serve over slowly fermented sourdough bread and lettuce. When choosing sourdough make sure it says natural starter, natural yeast, or some such. If it just says “yeast” you won’t be able to verify if it was a slow or quick rise. Only the slowly fermented variety eats away enough of the fructan to be low FODMAP.

Low FODMAP Pear Soup

This soup was ridiculously good! I used the green pears. I think those are called Bartlet. It was fragrant and complex. I forgot to say, once it has cooked, blend it with an immersions blender to make it smooth. I topped with roasted pear and a dollop of sour cream. On the side, I served with sourdough (low fodmap) toasted with cheese.