It’s not quite officially Summer yet, but you wouldn’t know that from what I’m seeing at the farmers market. So many ripe, juicy berries just waiting to be made into baked treats and jams. But more on that farther down the page.
I’ve been eating a modified low FODMAP diet for the past two years, and remember how hard it was to navigate the farmers market when just starting the elimination phase. So many of the go-to foods I’d usually stock up on were suddenly off-limits. With this in mind, each month I’m sharing a low FODMAP diet guide for shopping your farmers market. If you missed our first guide last month—the May Low FODMAP Farmers Market Produce Guide—be sure to check it out for a guide to picking produce at the farmers market.
And now, on to this month’s shopping list!
Low FODMAP Vegetables and Legumes to Eat in June
- Bok Choy (up to 1 cup)
- Broccoli, whole or heads only (up to 1 cup)
- Cabbage (common and red up to 1 cup)
- Celery (1/2 medium stalk/12cm)
- Collard greens
- Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
- Eggplant / aubergine (up to 1/ cup)
- Fennel bulb or leaves (up to 1/2 cup)
- Green beans (up to 12 beans)
- Green pepper / green bell pepper / green capsicum (up to ½ cup)
- Leeks, leaves only (up to 1/2 cup)
- Okra (6 pods)
- Red peppers / red bell pepper / red capsicum
- Spinach, baby
- Silverbeet / chard
- Tomato – cherry (up to 4)
- Tomato – common
- Tomato – roma (1 small)
- Zucchini (up to ½ cup)
Low FODMAP Fruits to Eat in June
- Blueberries (up to 20 berries or 28g)
- Kiwi (up to 2 small, peeled)
Low FODMAP Cooking ingredients, Herbs and Spices to Eat in June
- Fennel bulb or leaves (up to 1/2 cup) or seeds (up to 1 tsp)
Low FODMAP Recipes for June’s Seasonal Produce
Summer is all about BBQs and picnics. Here are a few great low FODMAP recipes that either make the most of or pair perfectly with the month’s best produce:
- Although I grew up with the traditional method for making fried chicken, some of the best fried chicken I’ve had has been gluten-free, like this Oven Fried Cornmeal Crusted Picnic Chicken. Serve it hot for dinner at home with a half cob of sweet corn, or chill it and bring it along for your next picnic.
- My Low FODMAP potato salad is a potato salad that even those folks who proclaim to hate potato salad will love. It goes light on the mayo and heavy on the bacon and pairs well with just about anything you slap on the grill.
- This strawberry-blueberry-almond crisp makes an easy, crowd-pleasing dessert. To keep this low FODMAP, look for oats that aren’t processed with wheat flour like Bob’s Red Mill gluten-free oats.
- While the fresh produce from the market makes a good salad without much prep, taking the time to roast the vegetables can give you an intense flavor boost. Try this Easy Roasted Vegetable and Quinoa Salad to see for yourself.
- It’s not officially Summer at our place until we start pairing up strawberries and rhubarb. My strawberry-rhubarb jam recipe is a quick way to create a versatile jam that you can also use as a sauce for everything from ice cream to cheesecake.
If that’s not enough strawberry rhubarb for you, I share my tips for baking a perfect gluten-free and low FODMAP strawberry-rhubarb pie.
- I love pannacotta for its simplicity. And it’s perfect for acting as a base for showing off beautiful summer berries. This strawberry pannacotta recipe is easily adapted to the low FODMAP diet simply by choosing gluten-free graham crackers and lactose-free milk and sour cream. But stick to one serving since this recipe includes almonds which become low FODMAP in larger portion sizes.
- Similarly, this gluten-free and nut-free new york style cheesecake recipe is low FODMAP diet friendly by using lactose-free cream cheese. The recipe also has some great ideas for seasonal sauces for toppings.
- You can load up these slow roasted shredded pork tacos with all your favorite seasonal veggies.
For even more seasonal low FODMAP recipes, keep an eye on my weekly #FODMAPfriday recipe round-ups.