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June 10, 2022 FODMAP Friday

June 10, 2022 by Erika Heald Leave a Comment

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!

Your Grocery Shopping List for Low-FODMAP Diet-Friendly Foods

March 2, 2021 by Erika Heald 7 Comments

A photo of a grocery store with a text overlay of "Your Low-FODMAP Grocery Shopping List."

I have followed a modified low-FODMAP diet since 2016, and I still find myself frozen in the grocery store at times.

It can still be overwhelming to remember all the foods I can or should not buy. Often, I feel like a detective thoroughly investigating an ingredient list for a potentially hidden FODMAP.

Tools like the Monash FODMAP Diet app provide a quick look at what foods are suitable for a low-FODMAP diet, but I’ve learned that walking in with a list is the best option, especially for my bigger shopping trips.

Whether you’re just getting started with a low-FODMAP diet or have a few years of experience like me, I’ve created a thorough low-FODMAP shopping list to help guide you through the grocery aisles.

Please let me know if you have any questions or know of other items that I should add. If you’re new to the diet, check out this FODMAPs 101 for a quick overview on the basics, and this guide to high-FODMAP foods and smart substitutions is helpful for when you need to swap out ingredients.

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A Guide To High-FODMAP Foods And Smart Substitutions

November 3, 2020 by Erika Heald 5 Comments

Serving bowls and dishes of various fruits, vegetables, meats, and cheeses, with a text overlay of "FODMAP-friendly foods and what to avoid."

As the name would suggest, a low-FODMAP diet aims to reduce the portion of FODMAPs you consume. This helps relieve symptoms of irritable bowel syndrome (IBS) or small intestinal bacteria overgrowth (SIBO). Meanwhile, it shows you the benefits of eating foods that your body can properly digest.

The first steps for starting a low-FODMAP diet remove any high-FODMAP foods from your diet and substitute those with low- or no-FODMAP alternates. Naturally, this raises a common set of questions:

What foods are low FODMAP?
What are the high-FODMAP foods I should avoid?
Are all high-FODMAP foods bad for me?

Borrowing from my own low-FODMAP diet experience and the resources that have helped me through my journey, this guide discusses the foods you can and cannot eat while practicing a low-FODMAP diet. I’ll also share other considerations for how to stay on a low-FODMAP diet successfully.

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May 17, 2019 FODMAP Friday

May 17, 2019 by Erika Heald Leave a Comment

FODMAP Friday | Erika's Gluten-free Kitchen www.erikasglutenfreekitchen.com

Happy Friday!

Since my last post, two weeks ago, there’s been a LOT going on!

I had a good time at the Everything Food Conference in Utah. I got some great ideas for editorial direction for this blog, and it gave me the kick in the pants I needed to get moving on some things I’ve been wanting to do and have just not found the time for due to my “day job.”

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This perfect steak @thecopperonion in #saltlakecity was the food highlight of my #efc2019 trip. Lots of #glutenfree seasonal dishes to share and great cocktails too. #slc #foodporn #eatsteak #foodblogger

A post shared by Erika’s Gluten-free Kitchen (@erikaglutenfree) on May 4, 2019 at 5:28am PDT

One of the other great things about the conference was getting to finally meet some of my favorite bloggers in person—Feast in Thyme, Stress Baking, Gluten Free Palate, and Life After Wheat to name a few. I didn’t run into Erica from Celiac and the Beast, and was too shy to ping her to meet up. I’ll work on that for my next food blogger event…

Then, after all that, I came home to the newest member of our family: Kupo!

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It’s hard being this cute…

A post shared by Kupo (@kupo_the_frenchie) on May 5, 2019 at 2:32pm PDT

I’m loving watch him grow and learn new things every day—punctuated by his ridiculous snurfling noises. I can’t wait for him to get old enough to be able to go out and about with us. So far, the kitties are getting used to him, and I am pretty sure he and Bolvar will be BFFs once he gets through his teething phase (kitties do not want their tails to be used as puppy chew toys!)

Here’s to finding our joy in the everyday things!

Low FODMAP Spring Recipes

Need a healthy low FODMAP snack to get through your busy afternoons? Check out this low FODMAP trail mix.
Whip up a batch of this low FODMAP carrot ginger soup in your InstantPot then enjoy it for lunch all week!
You can also use your InstantPot for a substantial low FODMAP main dish—like this chipotle brisket.
I love the flavors of Thai food and can’t wait to try my hand at making these 30-minute Thai Peanut Noodles.
If you have a craving for Cinnabon, you’ll want to try this recipe for low FODMAP cinnamon rolls.
I’m looking forward to trying out this recipe for strawberry oat bars, using my latest batch of strawberry rhubarb jam!
Craving pad thai while on your low FODMAP diet elimination phase? FODMAP Friendly to the rescue!
This gorgeous low FODMAP banana bundt cake gives a fresh look to your afternoon banana snack cake.

Level Up Your Low FODMAP Pantry

Check out these low-FODMAP cookbooks and foods from Amazon. Get theingredients you need to make htis week’s recipes and support Erika’s Gluten-free Kitchen at the same time!

October Low FODMAP Produce Farmers Market Guide

October 2, 2018 by Erika Heald Leave a Comment

dark tomatoes on a table and text noting this is the october low FODMAP produce guide

My neighborhood farmer’s market is still full of dark, gorgeous heirloom tomatoes, but there are a few signs of Fall creeping in. Mostly in the abundance of hearty root vegetables.

As the days grow shorter and colder, I start thinking about interesting stir fry combinations, soups, and casseroles I can make once and eat all week.

Let’s dig in to see all the great seasonal low FODMAP October produce we have to work with this month.

Infographic low FODMAP farmers market shopping list

LOW FODMAP VEGETABLES AND LEGUMES TO EAT IN OCTOBER

Bok Choy (up to 1 cup)
Broccoli, whole or heads only (up to 1 cup)
Cabbage (common and red up to 1 cup)
Carrots
Celery (1/2 medium stalk/12cm)
Chicory leaves
Chilli Peppers (if tolerated)
Chives
Collard greens
Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob
Cucumber
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)
Ginger
Kale
Leeks, leaves only (up to 1/2 cup)
Lettuce
Okra (6 pods)
Parsnips
Potato
Pumpkin puree (up to 1/3 cup)
Radish
Red peppers / red bell pepper / red capsicum
Rhubarb
Spinach, baby
Silverbeet / chard
Tomato – cherry (up to 4)
Tomato – common
Tomato – roma (1 small)
Turnips (up to 1 cup)

LOW FODMAP FRUITS TO EAT IN OCTOBER

Blueberries (up to 20 berries or 28g)
Cantaloupe
Grapes
Kiwi (up to 2 small, peeled)
Lemons
Oranges
Raspberries
Strawberries
Tangerines

LOW FODMAP COOKING INGREDIENTS, HERBS, AND SPICES TO EAT IN OCTOBER

Basil
Cilantro
Fennel bulb or leaves (up to 1/2 cup) or seeds (up to 1 tsp)
Lemongrass
Mint
Oregano
Parsley
Rosemary
Sage
Tarragon
Thyme

Dark colored tomatoes on a table and text noting this is the October Low FODMAP produce guide

LOW FODMAP RECIPES FOR OCTOBER’S SEASONAL PRODUCE

Here are some delicious low FODMAP recipes that make the most of October’s seasonal produce:

This pumpkin dip from A Little Bit Yummy makes a great afternoon snack.
I have my low FODMAP chili simmering in my Instant Pot almost every week now.
If your visions of Fall all involve pumpkin spice then Lauren Renlund’s pumpkin spice muffins should be on your must-bake list.
Looking for a perfect brunch or afternoon tea cake? Try this Low FODMAP Pumpkin Crumb Cake from Kate Scarlata.
If you prefer your tea cakes in a single-serving package, my gluten-free madeleines are the perfect low FODMAP treat.
Tangerine zest gives this citrus granola from Further Food a fresh, Fall flavor.
Mashed parsnips from Fun Without FODMAPs are a flavorful Fall alternative to a side of potatoes.
Make your own pumpkin spice blend with this recipe from Foodal.
If you’re planning an Octoberfest feast, my low FODMAP potato salad is the perfect side.

Hungry for more seasonal low FODMAP produce-focused recipes to fill your meal plan? Keep an eye on my weekly #FODMAPfriday recipe round-ups. To make sure you never miss one subscribe to the blog!

Restock Your Low FODMAP Pantry

Need an Instant Pot recommendation? Or maybe you want to try a new 1:1 low FODMAP flour blend? Check out my Amazon store for my kitchen essentials and low FODMAP favorites.