FODMAP Friday

May 26, 2023 by Erika Heald 1 Comment

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

Hot summer days call for thirst-quenching iced teas and tisanes to keep hydrated. Check out this round-up of 12 low FODMAP iced teas and lattes from FODMAP Everyday to get inspired.
Once you’ve whipped up a batch of iced tea, spend a few minutes to put my low FODMAP raspberry and white chocolate scones into the oven. They make a perfect breakfast on-the-go or afternoon snack.
Next time you see a flat of strawberries at your local farmers market, try out this low FODMAP strawberry sorbet recipe from FODMAP Friendly.
Hot weather makes me crave lighter dinners, like these chicken shawarma lettuce wraps from Karlijn’s Kitchen.
I love potato salad any time of the year, but it’s especially refreshing as a side dish for just about anything you cook on the grill. Check out this low FODMAP lemon dill potato salad recipe.

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!

October 14, 2022 FODMAP Friday

October 14, 2022 by Erika Heald Leave a Comment

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.

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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!

April 1, 2022 FODMAP Friday

April 1, 2022 by Erika Heald Leave a Comment

FODMAP Friday image of huevos rancheros from Canyon Ranch

The beautiful plate of huevos rancheros at the top of this post is from the dining room at Canyon Ranch in Tucson. In keeping with the long-standing tradition my partner and I have of giving each other birthday gifts ridiculously far in advance, this trip was his present for my upcoming birthday…in August.

You see, it’s rare to have my content marketing client workload and ability to step away from the computer to align, especially in late Summer. So he seized the opportunity to send me off for a wellness reboot at the resort I’ve wanted to visit since college.

I focused on getting a ton of diagnostics and support for getting back into healthy routines and managing my chronic conditions. I’ll be publishing a full review of my stay soon, but suffice it to say: it was a very worthwhile investment. I came home with confidence and inspiration for renewing self-care and healthy activities that the past two years of COVID-19-related business closures and changes completely upended for me.

And with that, let’s dive into this week’s low FODMAP recipe roundup!

This Week’s Low FODMAP Recipes

Are you a fan of Tuna Nicoise? Then you won’t want to miss this low FODMAP green bean and potato salad recipe.
Need some spicy meat on hand for tacos or salad? Check out this Instant Pot Mexican Chicken recipe.
When it’s cold outside, or you just need a comfort food lunch you can take on-the-go that won’t weigh you down, this Instant Pot Chicken and Rice Soup will hit the spot.
If you struggle to have enough time for a hot breakfast in the morning, make a batch of these Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon this weekend.
Looking for a deliciously different side dish for your favorite low FODMAP roasted meat? Check out this recipe for Low FODMAP Baked Feta with Cherry Tomatoes.

Treat Yourself!

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!

March 11, 2022 FODMAP Friday

March 11, 2022 by Erika Heald Leave a Comment

Hey there!

We are almost at the two-year anniversary of when the COVID-19 pandemic literally shut down California, the state where I live, and much of the world.

While the pandemic has had many effects on everyone, for this blog, it meant the need to put things on pause for a bit. It just didn’t feel good to try to develop and share recipes when supply chain disruptions frequently made it impossible to consistently get the low FODMAP and gluten-free ingredients I rely upon. After all, the joy of sharing recipes, for me, is for others to actually be able to make them! Heck, I was struggling to be able to get ground beef or chicken thighs in my grocery deliveries, let alone any of my specialty food items.

While we unfortunately still haven’t conquered the virus, it does feel like it is the right time to restart things here. Why? Because wellbeing is a critical element of our everyday lives that many of us who suffer from IBS and food allergies have in an increasingly short supply! But eating delicious food that’s easy on your belly can go a long way to helping you take better care of yourself.

Stay tuned for a whole slew of recipes, reviews, and posts to help you get your gut health in order, while sharing tasty food with your friends and family. They won’t believe it’s gluten-free, and their tummies will thank you for keeping an eye on the FODMAPs.

This week’s low FODMAP recipes

I can’t wait to try Becky Excel’s 20-minute Turkey Kofta Curry Recipe. It promises a mildly spicy, creamy curry sauce packed with perfectly seasoned turkey kofta balls. Sounds like the perfect weeknight dinner to me.
Now that I’ve found a gluten-free orzo, I can’t wait to try Feed Me Phoebe’s One Pan Orzo and Salmon Piccata Bake (Low FODMAP Option).
I love quesabirria tacos but I am always a little worried about how many FODMAPs I may be taking in. Which is why I was PSYCHED to see Fody’s Slow Cooker Braised Beef Tacos recipe.
Risotto is back into a regular dinnertime rotation at our place, and pesto is one of my favorite foods, so I’m definitely going to try this Low FODMAP risotto with pesto and tomatoes recipe from Karlijns Kitchen soon!

Give your low FODMAP pantry a spring refresh

Toss out all those less-than-delicious boxes that have been open for months, and try something delicious from my Amazon store. You’ll also find low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

May 28, 2021 FODMAP Friday

May 28, 2021 by Erika Heald Leave a Comment

Here in the U.S., Monday is Memorial Day, a Federal holiday in honor of those who gave their life in their duties as part of the U.S. Armed Forces. For many of us, it means a nice long weekend spent outside, grilling or exploring, or working on getting the yard ready for Summer.

When we first started on our low FODMAP journey, to get to the bottom of our gut health issues, Summer was the hardest time of year for me, food-wise. You see, some of my all-time favorite foods were all on the elimination list— avocados, asparagus, artichokes, nectarines, peaches, fava beans—and they all come into season in a rush right about now.

Ugh.

But the good news is I was eventually able to reintroduce all of those foods, one-by-one, as part of the challenge phase of the low FODMAP diet. And right now, I have ALL of those goodies in my house and planned as part of the weekend’s grilling. Huzzah!

I’m really excited about the bourbon peach and brown sugar BBQ sauce I made especially for using on some pork this weekend. Before I had to read labels to avoid garlic, soy, and onions, I never would have dreamed of making something like that from scratch. But now that I’ve seen how easy it is—and how delicious the results are—I can’t wait to work on some low FODMAP BBQ sauce recipes to share with you here on the blog.

Low FODMAP Recipes for a Long Weekend of Grilling

If you are looking to give your grill an Asian twist this weekend, why not whip up a batch of Sweet and Sour Pineapple BBQ Sauce? I think it would pair nicely with beef ribs or chicken.
For a more traditional red BBQ sauce, check out this tomato-based BBQ Sauce 2.0 from FODMAP Everyday.
My fully-loaded Low FODMAP potato salad is the perfect side dish for even your spiciest BBQ dish. It’s even a hit with folks who aren’t big potato salad fans.
Leave it to Karjin’s Kitchen to have the perfect summer salad with burrata, pesto, and roasted tomatoes.
Grilled salmon is the perfect dish when you’re looking to keep dinner healthy. Check out this recipe from Kate Scarlata for low FODMAP Grilled Salmon with Asian Mint Dressing.
Who says low FODMAP chicken is boring? This Low-FODMAP Greek Chicken Gyros / Chicken Souvlaki recipe will prove them wrong.

Last Call for Weekend Low FODMAP BBQ Supplies!

It’s not too late to get some last-minute BBQ supplies so you can make the most of the long weekend! Visit my Amazon store to find the ingredients you need for this week’s recipes and support Erika’s Gluten-free Kitchen at the same time!