Erika's Gluten-free Kitchen

Gluten-free and low FODMAP diet recipes, news and tips

Low FODMAP Diet

FODMAP Friday

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When does a vacation not feel like a vacation? When you have food allergies, that’s when!

It can be incredibly stressful to travel when you have food allergies and sensitivities. So, when we wanted to take a long weekend off and do something fun, there was only one destination we considered: Disneyland.

It’s not just how Disneyland makes it easy to notify the kitchen about your food allergies at the time you make a reservation. It’s also that there are plenty of other folks who are part of the Disney fam who are happy to share their gluten-free food experiences with others.

That meant I already had a pretty good idea of what I was planning to eat before I set foot in the park. And I’d even managed to score an advance request for a special gluten-free entree I wouldn’t have known about—or been able to eat—thanks to my website sleuthing.

I’m not going to spill all the beans here on eating gluten-free at Disneyland, because I’m working on my own mini-guide and review. Stay tuned! And if you’ve been on the fence about planning your own Disney adventure, let this be your nudge to take the plunge and start planning today.

THIS WEEK’S LOW FODMAP RECIPES

  • Are you grilling this weekend? If so, it’s pretty much a given that my low FODMAP fully loaded potato salad would be the perfect side dish to go with it.
  • Looking for a new marinade to spice up your grilling routine? Try this Citrus Herb Mojo from FODMAP Everyday.
  • If you’ve been craving a poke bowl, but been worried about potential FOPDMAP overload, Karlijn’s Kitchen to the rescue! Try their low FODMAP poke bowl recipe.
  • Leave it to Becky Excel to create a dreamy weeknight dinner that’s pure comfort food in under 30 minutes—creamy Tuscan chicken.
  • Craving hot and sour takeout but the stomach pains? Try this low FODMAP sweet and sour chicken recipe from Eat Beautiful.

REFRESH YOUR LOW FODMAP PANTRY!

You deserve a little treat. So why not make it one that gives you some peace of mind? Visit my Amazon store for a ton of delicious gluten-free and low FODMAP ingredients to make the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

FODMAP Friday

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The question I’m most frequently asked about the low FODMAP diet is when you can start eating your favorite food(s) that you’ve stopped eating in the elimination phase. Unfortunately, there isn’t a simple answer for that—and in some cases, the answer isn’t one you want to hear.

For many people, in a few weeks to a month, their gut issues have subsided and they are ready to start reintroducing FODMAPs one-by-one. In other cases, such as my partner, it takes a lot longer than that before the IBS issues had gotten to a livable level.

And there are some foods that are always going to trigger your IBS symptoms—which is why the low FODMAP diet process works! It helps you figure out which foods are on your personal “do not eat” list. For me, while I can tolerate a small amount of onions and garlic in food when eating out, I know that’s only because we’ve stopped eating them in our day-to-day meals. I can thank a guacamole side that was full of onions for that reminder…

As we swing into summer, there is so much delicious low FODMAP produce coming into season. Right now, I’m enjoying strawberries and blueberries over yogurt with gluten-free granola for breakfast. And I’m already thinking about what stone fruit I’ll look to reintroduce later in the summer since peaches and nectarines have been fine for me for the past few years. What is the first thing you’re planning to try to reintroduce?

THIS WEEK’S LOW FODMAP RECIPES

GET YOUR LOW FODMAP GRILL ON!

Clean off the grill and restock your pantry with marinades, rubs, and all the other summer pantry staples. Check out my Amazon store for a ton of delicious gluten-free and low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

FODMAP Friday

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Hamburger and french fries with a condiment cup of ketchup on checkered wax paper
French fries and hamburger with a gluten-free bun from Oak Park Brewing Company in Sacramento.

Happy Friday!

That delicious burger at the top of today’s post is from Oak Park Brewing Company here in Sacramento. You wouldn’t think a microbrewery would be the most gluten-free and low-FODMAP-friendly place to eat, but, they actually are. In addition to having a gorgeous and tasty gluten-free bun for their burgers, they also have really good gluten-free chicken tenders, a farm-fresh salad, and a selection of wine and hard seltzers to choose from.

Unfortunately, the fries are not celiac-safe, as they are fried in the same fryer as the beer-battered cauliflower bites. I’ve been able to eat a few of the fries with my burgers and not had it trigger my wheat allergy, however.

Eating out is almost always a challenge with food allergies and the low FODMAP diet. While I’ve had pretty good luck around Sacramento, some of my travel over the past year has not been great on the food front. For example, I attended a conference in September that asked for food allergy information upfront (Great!) But once I got there, all the food was served buffet style, with partial ingredient lists and a strange new acronym I’d never seen before: AVG. It turns out, that acronym apparently meant “avoiding gluten.” Yet it was on dishes that had bulghur wheat and wheat germ. And a different gluten-free and vegan dessert didn’t list any ingredients, which meant I had to skip it in case it had cashew butter in it as so much vegan baked treats do.

So guess who had some gifted dark chocolate peanut brittle and a sugary granola bar for her only meal the first day of the conference and gave herself a migraine as a result? Yup, that would be me!

I fared much better on the second day thanks to buying a ton of healthy snacks from a nearby market. I brought extras with me and ended up sharing my cache of gluten-free food with other hangry conference goers. The moral of the story here is even if they ask for your food allergies that doesn’t mean an event venue or restaurant will necessarily understand how that information plays out for its diners. That means it’s important to ask questions, and come prepared with your own food when you’re limited in your food options at an all-day event, or be prepared to leave if a restaurant doesn’t take your food allergy seriously.

This Week’s Low FODMAP Recipes

  • Cool winter days call for hearty dinners like this one-skillet low FODMAP and gluten-free beef pot pie recipe from Dr. Rachel Paul.
  • Soup is my go-to lunch in the Winter months. I’m excited to try this potato soup from Karlijn’s Kitchen next week.
  • I end up making beef stew every other weekend in the colder months. But I’ve never used Za’atar to season them, even though I use it on chicken frequently. Adding this recipe for Middle Eastern Beef Stew with Za’atar to my to-try list!
  • If pumpkin spice is your jam, you’ll definitely want to try this pumpkin pie spice oatmeal recipe.
  • I’m baking my low FODMAP lemon cookies this weekend, subbing in tangerine rind and juice since my tree has its first few mandarin oranges ready for the picking.

Get Your Low FODMAP Fall Favorites Delivered

When it’s cold outside, who wants to leave a cozy warm house to go grocery shopping? Instead, why not make a purchase from my Amazon store? You’ll find gluten-free and low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

October 14, 2022 FODMAP Friday

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Delicious gluten-free carbonara with a baguette from Paseano’s in Elk Grove.

Happy Friday!

It’s hard to believe how quickly we moved from plotting how to use all the Summer tomatoes and berries I couldn’t resist at the farmers’ market into pumpkin spice season. This means now I’ve got baking on my mind pretty much 24/7. Casseroles, biscuits, madeleines for my partner Lewis’ birthday, and all sorts of cookies are keeping the oven hot almost every day.

We’re continuing Lewis’ birthday celebration tomorrow with a visit to Clos Pegase winery, to have a picnic and wine tasting with his mom and stepdad. Crossing our fingers it’s cool enough that we can bring the bulldogs with us. They had such a great time the last time we visited the winery.

Bulleit and Kupo enjoying the lawn at Clos Pegase winery in Calistoga.

The next big project on my baking list, however, is Thanksgiving-focused. I want to get a solid gluten-free recipe that tastes like the Parker House Rolls I used to make. I’d actually forgotten about them until I had a conversation with a friend who asked if I’d been able to replicate the rolls (which she’d loved back in the day) yet. Stay tuned here and on Instagram to see how I fare in this quest!

And now, on to the recipes!

THIS WEEK’S LOW FODMAP RECIPES

  • If German food is your ideal comfort food, then you’ve got to add this Low-Carb Schnitzel to your weekly meal plan next week.
  • Apples were one of the fruits I immediately tried when I got to the challenge phase of the low FODMAP diet. The good news is, even if you aren’t there yet, a small portion of apples IS permitted. This means you’ve got to add this recipe for Low FODMAP Apple Muffins to your breakfast rotation ASAP.
  • I loved having veggie burgers for lunch, but it’s been a while since I’ve seen one that was low FODMAP friendly….until now! Check out this recipe for a Low FODMAP Griddled Vegetable Burger to get your veggies and enjoy a burger, too!
  • Looking for a fresh seafood recipe to wow your guests? Try this air fryer coconut shrimp recipe as an appetizer for your next dinner party.
  • Gluten-free churros for dessert, but made in a waffle iron? What a great idea!
  • I make a beff stew almost every week during the colder months. I’m looking forward to trying this recipe for Low FODMAP Easy Peasy Beef Stew from A Little Bit Yummy.

Winter is Coming—Restock Your Pantry!

Now that it’s time for soup-simmering, casserole-baking, and all types of baking, you’ll want to stock up on all the low FODMAP pantry supplies to make life Instant-pot ready by making a purchase from my Amazon store. You’ll find gluten-free and low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

June 10, 2022 FODMAP Friday

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Beautiful organic strawberries in my raised garden beds.

It’s finally peek strawberry season!

That means I’ve been able to buy my favorite berries in bulk to make all sorts of delicious treats, particularly strawberry rhubarb jam and strawberry ice cream. I’ve been saving the beautiful, tiny organic berries from my own garden for snacks. One day, I hope to have a bumper crop that allows me to make strawberry butter from them. But this is not the year for that!

I have a lot of chores to get through this weekend (like giving those berries a good soak) because I am off to Denver for most of next week, attending a client’s offsite.

I’ve only been to Denver once previously, for a whirlwind visit when I was supporting the company I worked for’s town halls. The rest of my time in Denver has been spent at the airport. I have a tendency to pick Denver as my layover location because they have so much gluten-free friendly food. So I’m really excited to finally get to explore the city a little bit.

Typically, it feels like a pain to be the event attendee with food allergies. But in this case, it’s actually been really fun because my food allergies have meant I’ve gotten a sneak preview of the menus for all our group events. It also turns out that one of my Twitter friends lives nearby, so I get to finally meet her and hang out in person. Huzzah!

I’ll have most of Wednesday free to roam about Denver, so if you know of any must-visit gluten-free restaurants or breweries, let me know! I am also always interested in thrifting for vintage housewares of the midcentury kind…

This Week’s Low FODMAP Recipes

My Facebook feed has been full of high school graduation photos, including all sorts of delicious-looking cookouts. So this week’s low FODMAP and gluten-free recipe roundup is all about grilling for a crowd:

  • Hot weather means cold snacks are just the thing to share in family gatherings. These red, white, and blue(berry) skewers from Casa de Sante are a delicious treat to help folks cool down. I’d be tempted to freeze them!
  • If you prefer your skewers on the savory side, check out this chicken skewers recipe from Monash.
  • Burgers hot off the grill are a sure crowd-pleaser, and this burger recipe from A Little Bit Yummy links to a low FODMAP BBQ sauce that’s easy on your gut, too.
  • As a creature of habit, I almost always whip up some of my low FODMAP potato salad whenever I’m grilling for a crow. It’s even converted some avowed potato salad haters!
  • I love to have a side of slaw with my BBQ’d meats, and Kate Scarlata has an easy low FODMAP slaw recipe to follow.
  • If you have an abundance of tomatoes in your garden already, this burrata and tomato salad from Karlijn’s Kitchen is the perfect BBQ accompaniment.
  • It’s not a celebration without dessert. And Becky Excel’s white chocolate and raspberry cheesecake squares will keep them coming back for more—and won’t heat up your kitchen.
  • Did someone say pulled pork sliders? Sign me up!

Stock up on Low FODMAP Food Without Leaving Your Sofa

Support the blog and give yourself a healthy + delicious treat by making a purchase from my Amazon store. You’ll find gluten-free and low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

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