Chicken Fried Rice A-La FODMAP style

The other night I was at home and desperately digging through my fridge wanting to avoid a trip to the store (some days I am anti-market). Being FODMAPPY I was a little stressed since my usual meals were gone… so  I looked around and created this simple FODMAP friendly dish with leftovers. Not only was it delicious, my husband liked it so much he asked for it to be put into rotation!

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FODMAP Friendly Chicken Fried Rice

  • 1/2 Cup of cooked chicken (I also made this with Cubed ham)
  • 1 Cup of cooked Rice (I used white, but brown would be good too)
  • 1/2 C Green beans cleaned and cut into thirds
  • 1/4 C of shredded carrot
  • 1/4 C Chopped Spinich (or basil I’ve done both)
  • 1/4 cup of coarsely chopped red pepper
  • 1T sesame Oil
  • 1/4 C  Gluten Free Tamari or Soy Sauce (or to taste)
  • 2 Eggs (beaten)
  • 1 tsp Water
  • 1 chopped Jalapeno (optional)

Directions:

  1. Heat the Sesame oil in a frying pan
  2. Once hot, add the veggies (carrots, green beans, pepper, Spinich, jalapeno) Saute for 2-4 minutes until peppers are slightly soft
  3. Add chicken and Rice (add a splash of water to rice if it’s day old rice and is a bit dry) . Mix all the ingredients together well.
  4. Pour in the Tamari and mix well, rice should turn a little brown. Taste as you add it, different people like different salt levels
  5. Push the rice/veggie mixture to the side so you have  a part of the pan open to pour in the beaten eggs with the tsp of water. Scramble it off to the side
  6. Once the eggs are scrambled mix them into the rest of the mixture well.
  7. Voila, you have some FODMAP friendly Fried rice! It’s pretty yummy!

I hope you enjoy this dish, it’s pretty darned good!  If you try it and add other FODMAP friendly things I’d LOVE to hear about it.

Eating at Events- Food FODMAP Fiasco

Brandon & I

Enjoying the Wedding Weekend!

Imagine this…so there you sit with your partner, at the wedding rehearsal for your lovely sister-in-law and you suddenly realize, crap I’m on this newish to me (the low FODMAP diet) and I don’t’ want to blow it, but there will be limited food options all weekend.  Have you been there or something like it? Yeah I just did this over the weekend ..and on thing I HATE is feeling like the pain the butt so I kinda panicked. Don’t get me wrong most of my family is very supportive, but I have changed diets so many times and really…I remember planning my wedding and there were so many things to worry about that remembering peoples dietary issues was not on my radar other than making sure there was vegetarian food.

So back to this weekend… there we were, at a gorgeous yard right on the Puget Sound, the sunshine keeping us warm as we laughed and chatted. One would think that as the appetizers came around it would have dawned on me that I would have to deal with dinner and my diet. Nope, I had my glass of wine and was happily chatting with family deWhidbyviewclining the tasty treats. Then we were seated and my gorgeous dressed salad with fig, blue cheese and bacon arrived.  It looked amazing, and like a HUGE NO NO… I stared at my pretty salad for a moment  as if I could ask it, can you just be something I can eat please.  It stared back as if to say, Um…No lady figure it out. I sighed…then excused myself and headed into the kitchen.  I thought if I discretely spoke to the catering staff they could help me out. I did meet some resistance from the proud chef, but in the end we worked out a meal for me eliminating my large and random seeming FODMAP list. Phew. I drifted back to the table and pawned my tasty looking figs off on my happy to receive them hubby.  Sounds like the end of the story until….

One of the hosts was worried, seeing me chat so long with the catering staff she asked what happened. I had to fess up that I had dietary issues so I had to be careful with my food. I hoped it would end there but it started a discussion. I think it is a good thing that people are interested in allergies and FODMAP diet (or any diet) but somehow I find this terribly embarrassing when I just want to enjoy and fall into the fold. But this is my lesson, I need to speak up for myself and get the food I need to stay healthy and able to enjoy this kind of time with my family.  And I did it and had a great time at the awesome wedding. Phew…

Fodmap Fermentation Fun

Who SiboComicknew I’d ever get to say this and sound like an action hero, but I can…KILL PHASE COMPLETE! Yes, with my SIBO I’m all done with the antibiotics and the kill off the problematic bacteria and move on to the re-build phase where there will be all kinds of resorts and condos in my but for the happy healthy bacteria, or so this is the plan. But how does it get there? Fermented Foods is one of the many ways.

Super, you may say, that sounds great, why post about it? This is why…FODMAP  has a no cabbage deal going. And while I plan to ferment my own food I need to learn how to do this (Any tips from food fermenters welcome!) the problem with the store bought stuff is Cabbage is in EVERYTHING!    So I had hoped that maybe the chemicals changed and maybe I could get back into Sauerkraut but from what I have seen that is no dice. So what is a girl to do?  Enter Firefly!

OH MYGOODNESS! NUMMERS!

yinyang

With the help of my awesome Doctor Laura Eastman, I found Firefly Kitchens wonderful concoction of Carrots!  So if you are looking for live fermented foods that will make your tastebuds sing, try the Firefly food… it’s seriously that good and one of them is FODMAP friendly.   Thank you Firefly!!!

 

What does “Spices” mean?

So in the past m0004973309101_500X500onth of doing the low-FODMAP diet I have struggled with this lack of clarity in many ingredients listing. Especially in my hot sauces, so I have begun to write to companies to see that they say. So far I have heard back from only Cholula in this nice letter that says no, it’s not good for us FODMAPIANS, but a great way to correspond with your customer!

Dear Costumer;

Thank you for your interest in our product and thank you again for preferring our great Sauce. Regarding your question, our innovations team confirms that Cholula Hot Sauce contains Garlic, but not Onion within our ingredients;

In spices we have the following;

-Garlic; Yes
-Onion; No,

If you have any other questions do not hesitate to ask, we will be glad to answer, and also we wish you the best of luck with your current condition, sincerely we hope that you get better soon. Have a good day.

Regards,

Walter Alain Chisholm Sánchez
Quality Assurance Coordinator
Tel.: (52-33) 31-34-33-00 Ext: 3210
Nextel: 52*1682*189
Cel.:  +52 1 333 661 35 36
wchisholm@cuervo.com.mx

 

Thank you Cholula!

Some like it hot, Salsa that is!

What is a burrito without salsa? I’ll tell you, it’s a burrito that is missing something MAJOR! Well tonight I am giving into my cravings and making burritos for dinner, but I can’t find a low-Fodmap salsa to save my life. Onions and garlic are the main issues. But as I have also figured with Barbeque Sauce and Ketchup, I have to make my own. I have not been 100% successful on the previous ones, but I made a good Salsa so I’m going to write up that recipe.

Spicy Low-Fodmap Chipotle SalsaWP_20140717_005

  • 1 14.5 oz can of organic chopped tomatos (make sure it doesn’t have garlic or any non-fodmap friendly foods
  • 1  4 oz can of chopped chilis
  • 1/2 cup of chopped cilantro
  • 1  Chipotle Pepper from a can packed in Adobo (check ingredients)
  • 1 tsp of Tamari (gluten free soy sauce)
  • 1 dash of Asafoetia powder (the replacement for onion powder/flavor )
  • 1 tsp salt (to taste)
  • 1 tsp of chipotle pepper powder
  • t tsp of cumin

Add all ingredients, including juice from the tomatoes and chilies into blender and blend to your liking of chunkiness. Let it sit in the fridge for a few hours for flavors to settle.

I can’t wait, I think this is going to be a good burrito!

Escape from Salad, Low FODMAP Caper Chicken!

It’s been sunny, I’m feeling a little better already which is awesome. I’m about two weeks into my journey with the FODMAP diet and learning what I can and cannot do, and of course making some good mistakes (did you know there is onion powder in seasoning salt? Yeah there is!) But in my mad dash to stop eating salad all the time I tried updating a recipe my mom used to make and it was SO GOOD my husband requested it be a regular on our rotation. SO Here you go…

Low-FODMAP FRIENDLY Caper Chicken :WP_20140709_004
1/3 C Finely chopped Pimentos
1/3 C Capers
2t Salt
1/2 tsp black pepper (or more to taste)
1/2 tsp dill
1/2 tsp tarragon
1 C olive Oil
1/3 C of garlic infused olive oil
3/4 C Red Wine Vinegar
2 large chicken breasts

Add all ingredients except chicken together and mix well, put into a plastic bag or container for marinating then add chicken. Let marinate for 24 hours in the fridge.

Next day, when you are redy for NOM NOM land
Preheat oven to 425
Remove chicken from marinade and cook for 20-30 minutes until tender and not pink.

Then enjoy. This stuff is SOOO GOOD!

A new diet for Belly Issues

It’s been a lifetime, no literally, a lifetime of stomach pain. Starting from birth drinking soy to stop me from screaming to now where I am almost 40 (no I’m not screaming too often ;)   I go in and out of bad cycles filled with illness. BUT there is now a new hope. After trying dairy/gluten free, elimination diets, Paleo, allergy testing and all kinds of things it has been discovered I have a few things going on, one of which is SIBO and another is Epstein Barr Virus (EBV). I have been tasked to try a new diet, the Low FODMAP diet. After having my diet slapped around more than a punching bag at a boxing gym, i thought I would blog about it. So here I am, ready or not I’m going to sort out Yet another diet.  I have hope that this time it may just work! As of July 1, 2014 I’m IN!